ChrisS

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Posts by ChrisS

External Rotation

External Rotation	A basic exercise that targets the shoulder.
Description	Lay down sideways on the ground or a bench. Hold the Dumbbell at a 90 degree angle and keep your elbow near the body. Starting with the dumbbell near your stomach rotate the elbow so the dumbbell is now separated from your body. The same movement can also be made standing or sitting. Make the same upper body movement.
Things to Keep in Mind	It is unnecessary to use heavy weight. To much weight could hurt the rotator cuff.
Visual Aids
Muscles Works	Deltoid (Shoulder)

routine, shoulder, workout

5 Reasons You Should Add Swimming To Your Workout

Everyone has swam before, whether it be casually with friends or with workout in mind. What many people do not realize is how good swimming is actually for you! Check out our list of the five top benefits swimming can give you.

Calories- As compared to running, which at 5 mph burns roughly 550 calories an hour (varies depending on weight), swimming burns significantly more calories! (Up to 900 in an hour!)
Cardiovascular- Swimming is an intense aerobic exercise which requires huge amounts of oxygen. This means that your heart will be working on overdrive to supply the blood, (Try swimming 400 meters and feel your pulse!) but in a good way! The heart needs exercise just like any other muscle. And condsidering heart disease is the leading cause of death America, its a good idea to stay in shape. (http://www.cdc.gov/nchs/fastats/deaths.htm)
Low Impact- If your training for other sports its very likely that your body has already taken a beaten from those workouts. Swimming is very relaxing for all the joints and even helps muscles recover. This means you can be getting a great cardiovascular workout while recovering from your other workouts!
Great Warm Up- Swimming is a great way to warm up! It gets your muscles loose and gets a sweat (Although you probably never notice you sweat a ton when you swim!) going without considerably tiring your muscles.
Peace Of Mind- People do to much nowadays. Swimming is a great way to get away from it all and just let your mind go blank while doing something productive for your health.

If you have never swam before, here a quick little sample workout to get you started:

Swim 50 yards at a moderate effort level. Rest for 40 seconds.
Repeat 10 times! (You just swam 500 yards! Its a lot harder than running isn’t it.)
Do this 4 times a week for the best results, and increase the yardage by 100 yards a week.

cardiovascular, health, swim, swimming, workout

Machine Calf Raise

Machine Calf Raise	This exercise is an improved version of the standard calf raise. The adjustable weight gives more variations for the lift.
Description	After adjusting the shoulder pads to your height, lift the weight with your calves and release the safety mechanism. Position your feet sot hat only the balls of your feet are supporting yourself. With only a slight bend in your knees, lower the weight by lowering the back of your feet. Using your calves, explode back up to the original position.
Things to Keep in Mind	Keep your back straight and knees bent throughout the lift. Exploding upwards is a great way to increase your vertical leap.
Visual Aids	Proper Calf Raise Form
Muscles Works	Gastrocnemius (calves).