Why a Jump Rope Workout?

Jumping rope for 10 minutes is equivalent to running an eight-minute mile, swimming for 20 minutes or jogging for 30 minutes. What else other than a jump rope sells for under $20, tones muscles, improves cardiovascular fitness, can be used by the whole family and can even fit into a briefcase.

In my younger days, I would combine weight training with a jump rope workout. After I learned how to jump rope, I worked up to 30 minutes of rope skipping at a rate of about 120 jumps per minute. It would take me a little over an hour total for both aerobic and weight training and wow, what an incredible workout also with the many jump rope benefits.

Now in my old age, I have changed my routine a lot. I now use a combination of weight training with the Bowflex and free weights. Then I do aerobic exercises alternating between my Elliptical machine, Treadmill, Indoor Cycle Trainer or Upright Bike and Stair Climber Machine. I still always leave time for at least 10 minutes of rope skipping. I still use the same rate, about 120 jumps per minute.

I have found that jumping rope is particularly effective when combined with other aerobic exercises. When combining weight training and aerobic exercises, always do the weight training first followed with your favorite types of aerobic exercises. Boxers use skipping rope exercises in  their boxing training program to increase their stamina and coordination.

How many calories jumping rope?  Calories burned jumping rope can be as much as 700 calories per hour. That is about 0.1 calories per jump. Some people use the jumping rope to lose weight.  To achieve the best results with your jumping rope workout, you will need to be jumping at a rate of at least 90 to 110 jumps per minute.

You say What? How many jumps per minute? Well, don’t be alarmed. When I started, I got the rope tangled in my feet after 10 to 15 jumps. I was so happy when I could get up to 100 jumps without missing. It took a long time for me to get my rhythm and coordination down. However, I stuck with it and now I enjoy it and I don’t even think about what I am doing. Most people are more coordinated than I am.

The point is that the health benefits of jumping rope are so great that it is worth the effort to learn. Practice does make perfect.

Benefits of Jumping Rope

There are many jumping rope benefits, so I have listed the most important for your consideration;

• It is simple to learn as compared to many other athletic activities.

• Achieves a higher aerobic value is less time. Burns lots of calories in a short amount of time.

• Builds coordination and leg strength.

• Strengthens the arms and shoulders.

• Strengthens your core.

• Builds endurance.

• Works well combined with other forms of aerobic exercise.

• Can do indoors, rain or shine.

• Doesn’t require expensive equipment.

• You can watch TV while exercising.

Health Issues for your Jumping Rope Workout 

As always, be sure to consult your doctor first to be sure you can withstand the impact and the high aerobic intensity of jumping rope. The jumping surface and a good pair of shoes are very important.

Knee damage is less likely with rope skipping as compared to running. The impact of each jump is absorbed by the balls of the feet instead of the heels as with running. Again, consult your doctor to be sure.

As always, be sure to warm up and stretch before and cool down after to avoid injuries.

With all of the types of aerobic exercise available today, rope skipping works best for me. I like running or jogging, however I have always had trouble with shin splints. I was concerned that shin splints would be a problem with jumping rope, but it never has. If you do have any problems with shin splints, stop and evaluate your technique. Always contact your doctor if any problem persists.

Required Equipment for your Jumping Rope Exercise Routine

Three things will be required to jump rope. First, the jump rope itself. Second is appropriate footwear. Third is the proper surface to jump on.

Over the years, I have tried many types of rope. This is what I have found;

• Cloth Jump Rope. These ropes work well in one way because they do not bounce on the floor as much as the beaded or speed
  rope.  In my experience, however, I have found cloth ropes too light for me to keep up the speed I like. These ropes do also wear out fast where the rope hits the floor. They are still very popular.

• Beaded Jump Rope. These consist of a nylon inner core covered with plastic or polyurethane 1.5 inch beads. These ropes spin very well and are very durable. With the beads, they do not tangle easily.  This makes them good, especially for beginners. With the sound of the beads hitting the floor, it is easy to develop the rhythm required to jump continuously for a given period of time. This is my second choice in rope.

• Speed Jump Rope. These ropes are made from thin vinyl or ruber cord. I have used these and find them easy to spin. They do tangle easier than Beaded ropes. These ropes are very good for speed jumping and many boxers and other athletes use them because they allow much higher numbers of turns per minute. This is the kind of rope that I am currently using.

• Leather Jump Rope. These are made with leather rope usually with wooden handles. They are a little heavier than the beaded rope and a little thicker. They make less noise than the beaded rope however you will not be able to achieve the speed as with the Speed rope. I have used these with some success but they are not at the top of my list.

• Woven Jump Rope. These ropes are made of nylon, cotton or other fibers woven together. These ropes are for the beginner and I would not recommend for a regular jumping rope workout. These ropes are too light and spin slower that the other types of ropes.

• Kids Jump Rope. These ropes are designed for kids and are too short for adults. Even with kids, make sure the rope is long enough or they will miss too often and get discouraged.

The good news is that all jump ropes are inexpensive ranging from $5.00 up to $30.00. I am sure you can find more expensive ropes but that is just not necessary. $10.00 to $15.00 will get you a good beaded or speed rope.

The speed rope that I am using now has weighted handles. I am trying this weighted jump rope for the first time and I can tell that the weighted handles are strengthening my forearms much faster. This is working well for my short 10 minute sessions. I like but would not recommend starting with weighted handles.

Some Basic Guidelines for Jumping Rope

• The rope length is very important. Most ropes you will find are 9 foot long. You can buy longer if needed. The best way to determine your optimum rope length is to hold the handles and step on the rope in the middle. The handles should reach your armpits. If not, shorten the rope accordingly but only 1 inch at a time. I am 6 foot tall and a 9 foot rope works for me.

• You will need at least a 4 foot by 6 foot area to jump in.

• You will need at least 10 inches above your head for rope clearance.

• Do not jump on carpet, grass or concrete. Use an impact mat for exercising or jump on a wood floor or maybe a sheet of plywood. I jump on concrete but I use an impact mat.

• Jump just high enough to let the rope pass under your feet. Jumping only a few inches is all that is required.

• Don’t jump too high and land hard. This can be bad for the joints.

• Turn the rope with the wrists keeping the shoulders relaxed.

• Be sure to land on the balls of your feet. This will avoid knee injuries.

• Wear a quality pair of cross-training tennis shoes.

• Take your time and start slowly and increase slowly.

• When not in use, hang your rope from a hook. This will keep it from becoming tangled and kinked which could permanently damage it.

How to Start your Jump Rope Workout

If you have never jumped rope before, you will need to learn how and develop the necessary skill. At first your only goal will be to develop that skill, not to get any aerobic value from your session. Start slow, that is the goal.

For your first few sessions, try to go for just 10 to 20 seconds without tripping on the rope. Keep each interval short so you don’t become fatigued. Fatigue will cause you to miss even more. At first, keep your sessions to only about 10 minutes. Start with frequent, yet short jumping rope sessions.

As your skill level increases, you will soon be able to go 20 to 30 seconds without tripping. Then increase to 1 to 3 minute rounds. Rest for 1 minute between rounds.

Depending on your fitness level when you started, in just a few weeks (or maybe months as in my case) you will be able to settle into your regular jumping rope workout routine.

Take a look at this video I made showing you the proper basic jump rope technique:

Your Regular Jump Rope Workout Routine

As you settle into your regular jump rope workout routine, there are many ways you can incorporate it into your regular workout. You can combine it with other forms of aerobic exercises such as walking, cycling, running or swimming. You can do weight training combined with your jump rope workouts.

Try different combinations and change it up frequently. This will keep exercising fun and exciting for you.

In my younger days, I would do weight training for 30 minutes using free weights or a weight machine. Then I would follow up with 30 minutes of jumping rope.

One reason for this was because I had not accumulated my various aerobic machines yet and this was a cheap way to keep fit. Over time, I accumulated various machines (Elliptical machine, Treadmill, Indoor Cycle Trainer or Upright Bike, Stair Climber Machine). As I did, I started to work these into my aerobic routine.

Now that I am older (senior citizen, uggg), I still do the 30 minutes of weight training. I now follow with 10 minutes of jumping rope along with 20 minutes of a mixture of my other aerobic machines. I do weight training on Mondays, Wednesdays and Fridays.

On non-weight training nights, I have grown to really like using the recumbent exercise bike and jumping rope.  I can still ride and watch TV.

Jumping Rope Styles

There are many styles of skipping rope that you can learn to do. For me, I mostly use the basic as described below. It is good however to change it up to keep it interesting and there are many different styles to choose from.

• Basic Jump – Feet slightly apart, jump with both feet at the same time, one jump per rope swing. This is the jump you should start with and become proficient at before trying others.

• Alternate Feet – Again, one jump per rope swing. Alternate feet with every rope swing. This is a more intense jump than the Basic.

• Basic Jump x 2 – Feet slightly apart, jump with both feet at the same time. This time, do two jumps per rope swing. You will have to slow down the rope speed to add the extra step. This will reduce the intensity from the Basic.

• Double Under – Feet slightly apart, jump with both feet at the same time. Jump higher and do one jump per every two rope swings. You will need to increase the rope speed. This increases the intensity. I like to add this for 15 seconds or so once or twice during my jumping session.

• Triple Under – Feet slightly apart, jump with both feet at the same time. Jump higher and do one jump per every three rope swings. You will need to increase the rope speed even more that with the double under. This is used often in competition.

• Criss-Cross – This is similar to the Basic except that while jumping you will move the left hand to the right part of the body and the right hand to the left part of the body. Your arms will be crossed in front of your body. On the next revolution, bring the hands back to the correct side of the body. This is kind of fun and really looks cool. You can work a few of these into your session.

• Side Swing – While doing the Basic style, let the rope pass the side of your body (either side). Then on the next swing, bring back to a normal jump. You can also alternate between sides.

• Running in Place – This is just running in place with the addition of a fast spinning rope. You will have to lift your knees higher and this one will have higher impact than the Basic jump. This jump is excellent for conditioning.

These are just a few of the many jump rope styles. You can combine styles in the same session to make it more challenging and interesting. You can also travel while jumping if you have enough room. You can move frontwards, then sideways (right), then backwards, then again sideways (left) to put you back where you started.

Mix it up to improve your coordination, agility and endurance.

Conclusion and Benefits of Skipping Rope 

The health benefits of skipping rope are not to be denied. The calories burned jumping rope exceeds almost any other form of aerobic exercise. If you are healthy enough to try rope skipping as an addition to your exercise routine, you will be very satisfied with the results. For many years, I have enjoyed the health benefits I have received from jumping rope and you can too. You too can jump rope for heart health. Learn how to jump rope now. Try it and I know you’ll like it.

There are several different styles of Body Bar Flex, but the one I use is the original Body Bar Flex. It has a maximum of 20 lbs. of resistance when fully flexed. There is also a Flex bar that supplies 40 lbs. of resistance when flexed for more advanced exercisers (like our own Fitblogr Roy) and athletes, as well as several weighted Body Bar Flex styles. For this article, I’m focusing on the original 4′ bar with 20 lbs. of resistance. At just 39.99, it’s a real bargain and will give you a lifetime of exercise and stretching.

From the folks at Body Bar, the Body Bar Flex looks just like the weighted Body Bar that we’ve talked about before. As soon as you pick up the original Body Bar Flex though, you know the difference! It has no weight to it, and just like its name says, it flexes when pressure is put on both ends of the bar. This bar is absolutely perfect for beginners who are just starting to explore the wonderful world of resistance exercise, and for seasoned pros who are looking for something new to change up the routine a little.

The original patented Body Bar Flex has the same easy-grip rubber exterior surface as the original Body Bar, but inside in contains a flexible fiberglass rod. This allows the bar to flex and quickly return to its original state for continuous exercising. The bar is 4′ long and has rubber grips at the ends.

There are many different ways the Body Bar Flex can be used. Many golfers already know about how this bar can be used to increase flexibility and strength, and many other athletes benefit from this easy to use piece of equipment, also. Since it enhances both strength and flexibility, it is a wonderful tool to incorporate into yoga and pilates routines as well.

Exercises can be done while sitting, standing, or on the floor. I have personally discovered that I can use my Body Bar Flex while I am riding my stationary recumbent bike. I love the fact that while I’m pedaling away, I am also getting my upper body workout done at the same time. And even better, most of the exercises that you will do with the Body Bar Flex are compound exercises. In other words, multiple muscle groups are being worked at the same time. That’s what I love about it, since I know I’m getting more done in a short amount of time!

Body Bar Flex Exercises

Before you start any exercise program, always check with your doctor first to get the go-ahead!

All exercise routines should start with stretching.

Here is a great one to start with that is great for stretching abdominals:

• Lie on the floor, and grasp the Body Bar Flex over your head with your arms on the floor.
• Pull your stomach in towards the floor, press your legs together and lengthen you entire body as far as you can.
• Hold the stretch for 10-15 seconds. Do 3-5 repetitions.
• This will stretch your abs, back, legs and arms.

Lie flat on the floor. Grasp Body Bar Flex at each end. Extend arms above chest and bend both legs.

Rotate your legs to the right while squeezing legs together. Move left arm to the left side. (Note that holding the bar closer to the center will increase the stretch).

Hold for 5-10 seconds, return to starting position and then rotate legs to the left and right arm to the right. Hold for 5-10 seconds and return to starting position.

Do 3-5 repetitions on each side.

Remember to stretch each area of your body before you begin doing strength exercises!

Here are several of the many strength exercises you can do with the Body Bar Flex:

Bicep Curl for Beginners

• Place one end of the Body Bar Flex along the length of the left forearm. Make sure the end of the bar is on the outside of the arm above the elbow. Hold the bar against your body with your left hand with the opposite end of the bar pointing slightly downwards.
• Place your right palm under the bar near the opposite end. Note that the closer your hand is to the end of the bar, the less resistance the will be.
• Holding the bar agianst your body with your left hand, curl your bicep by bringing your right arm toward your chest. Slowly return to starting position.
• Do 8-12 repetitions and switch sides, performing 8-12 repetitions with the left arm. Depending on your fitness level, do 1-3 sets with each arm.

Chest and Arms Press

• Position Body Bar Flex behind your back, around waist level. Press palms of hands against each end of the bar. Don’t grip bar; keep palms open.
• Squeeze biceps and chest to bend ends of bar forward. Bar will form a U shape around body while dfoing this exercise. Hold for a few seconds and then allow the bar to return to starting position. Keep pressure on the bar during entire exercise so that it is pressed lightly against your back.
• Do 15-20 repetitions.

Body Bar Flex is not only for upper body strenghthening. Here is a great lower body exercise that strengthens legs, butt, abs and arms:

Leg Bridge

• Lie on your back. Bend legs at knees and draw legs up so feet are flat on the floor. Place the bar across your body between navel and base of thighs. Place hands at or near the ends of the bar with palms down.

• Exhale. Engage abs by pulling navel down toward spine. This is easier if you imagine a string attached to your navel on the inside being pulled straight down to the floor. Lift hips slowly using ab muscles while keeping upper back on the floor. Press downward with hands on bar to create resistance. Hold for several seconds and then slowly return to starting position.
• Use desired amount of pressure to increase/decrease pressure on abs while doing exercise. Use only amount of pressure that feels comfortable.
• Do 10-15 repetitions.

The above exercises only scratch the surface of what you can do with the Body Bar Flex. Bodybar.com has many resources on their website including PDF exercise charts and videos demonstrating many other ways to use this versatile piece of exercise equipment. As someone who really doesn’t like to exercise, I have to say that I do enjoy using this bar. As I said above, I love the fact that I can use it while I am riding my recumbent bike, or anytime I feel like I need to get some blood pumping. I even take it to work with me and use it several times a day in my office when I feel the “sleepy doldrums” trying to take over! It’s easy to tuck under my desk or stand in a corner when I’m not using it.

For anyone from beginner to advanced exerciser, to athletes, to seniors looking for a fun way to get moving, I definitely would recommend checking out this great piece of exercise equipment!

Kim

All of us have been there – wanting to know how to lose weight fast. My wife and I recently came back from a Caribbean cruise. I always weigh myself each morning, just to keep tabs on things. Well, I don’t know if you have ever been on a cruise, but one thing there is no shortage of on a cruise is FOOD. There is food available 24/7, literally. Yes, they do have salads, fruit, yogurt and things like that available, but who wants those things when there’s 24/7 pizza, ham and cheese panini sandwiches, ice cream, hand carved roast beef, mashed potatoes, hamburgers…anyway, you get the idea.

Ok, back to the morning after. The morning after we got home, I weighed myself, expecting to have gained a few pounds. I did indulge in the pizza and ice cream a few times, after all. I stepped on the scale and did a double take. That number could not be correct since it was the BIGGEST number I have ever seen on my bathroom scale, EVER! After stepping off and re-weighing myself several times, I finally resigned myself to the fact that at that moment, I weighed more than I ever had in my entire life! Things like “Ok, no problem, just run downstairs and do a search for the fastest way to lose weight, and then get on the treadmill!” began racing through my mind.

I did run downstairs and get on the computer and searched for quick ways to lose weight before hopping on the treadmill, and that’s when I got a little concerned about what I was finding.

Rapid Weight Loss Diets

“How to Lose Weight Fast! Like 20 Lbs. in 2 Weeks!”

“Fast Weight Loss Diet – Lose 14 Lbs in 5 Days!”

“Crash Diets Work Best”

“hCG Drops for Weight Loss”

Really?? hCG, Human Chorionic Gonadotropin, the hormone made by women when they are pregnant? Ok, I’ve never used it, so I can’t comment on it, but….SERIOUSLY?

Wow, those are the kinds of things I was finding on the first page of Google for rapid weight loss diets. I quickly realized that what I was finding was not going to be what I needed. Come on, think about it, haven’t all of us gone on one of those starvation diets for a week or so, and lost 5-6 or more pounds only to be so starved that the following week we gained those six pounds back and a few more to boot? For me, diets to lose weight fast have never worked out well, since the weight I lost quickly seemed to creep back on as soon as I stopped following the “lose weight fast diet”.

As I walked 15 minutes on the treadmill and then did 15 minutes on my elliptical machine, I thought about those headlines screaming at me and how I was feeling the need to lose weight fast. Somehow instinctively, I realized that when I did those searches, I was in a panic mode, looking for some miracle diet plan that would show me the quickest way to lose weight so my scale wouldn’t be showing me that nasty number ever again.

My Epiphany about How to Lose Weight Easily

I had to laugh at myself a little bit as I realized that my panic was leading me down one of those paths I really didn’t want to go down again. Walking on my treadmill and getting some nice moderate exercise helped me to clear my head, which made me realize that the way I was going to lose the extra weight I gained on the cruise was to stay level-headed and not go rushing out to find fast ways to lose weight.

The way I have always been able to lose weight in 2 weeks (or sometimes a little more, depending on how much I wanted lose) is to stay focused on my exercise routine, and to make sure that I am eating well . By eating well I mean eating five small meals each day, and making sure I am drinking lots of good water.

Here’s my “Eating Well to Lose Weight” plan:

Morning – A bowl of quick-oats made with low-fat milk and maybe a little brown sugar and cinnamon, or another high-fiber cereal with low-fat milk. I usually eat oats because I like them a lot. :o)

Mid-Morning – 6-8 oz, yogurt or a small piece of fruit, sometimes both.

Lunch – A Shakeology shake, or a chicken sandwich and a bowl of my wife’s homemade vegetable soup, or a frozen “lean” meal.

Mid – Afternoon – an ounce of almonds or another serving of fruit, sometimes both.

Dinner – Either broiled, grilled, or baked chicken or fish, a serving of non-starchy vegetables like broccoli and cauliflower or asparagus, and a good healthy grain like brown rice. Or, whole wheat pasta (I have a real passion for pasta, lol!) with marinara sauce and some non-starchy veggies. Dinner could also be vegetable soup or a Shakeology shake if I didn’t have that for lunch.

Take a look at the USDA Plate Guidlines to the right, and try to keep your plate looking like that at dinnertime, especially.

Why I Think My Plan is Better than the “Fast Weight Loss Diets”

My plan is better because it’s balanced, and I am eating real food. I do substitute a Shakeology shake for one meal a day because they are highly nutritious and so I know if I miss any nutrients for the day in the actual food I am eating, the shake will more than make up for it while still being a low calorie meal.

I think eating “real” food is important when you are trying to lose weight. Also, making sure you know that the garlic bread being served with your pasta at dinner is not off-limits totally. That way, you will not have that same “I’m being deprived of the yummy foods I love” feeling that comes along with most diets. If the garlic bread is calling you and you just can’t make it stop then have a piece. The trick is to not have 3 pieces, or 4. You will not lose the weight quite as fast if you have the garlic bread, but you won’t get that desperate feeling of not ever being able to have your favorite foods again.

This plan is a fast way to lose weight for me, although my definition of fast is about 2 pounds per week. Losing weight any faster than that is really not healthy in my opinion, because the amount of calories being taken in to lose weight any faster is so small that there’s no way you can get all of the nutrients you need each day. Some of the supplements being sold to suppress your appetite or help you to burn fat faster are questionable, and could be harmful in the long run (again, in my humble opinion).

You Know Me, Gotta Talk About Exercise at Some Point

Of course, I am the Fitblogr and I do have to mention the importance of getting some physical activity in each and every day, especially if your are trying to lose weight. Physical activity not only burns calories, but it helps give you a mental “boost”. After you work out, no matter what you do or for how long, you will feel a sense of well-being and pride because you know you have done something good for yourself. Even those among us who don’t like to exercise (coughcough like my lovely wife!) have to admit that after doing some exercise, there is a good feeling inside from knowing you’ve done something that will make you feel better in the long run. (By the way, check out what my wife has discovered about exercising for those who hate to exercise in her article about her recumbent exercise bike.)

So By Now You Know You’re Not Going to Find Out “How to Lose Weight Fast” in This Article

Sorry, this article did not give you a list of “40 Diets that Work Fast”. It’s my humble opinion that those kinds of things don’t work – at least not in the long run. You may lose 10 pounds in a week, but I’m betting that the week after that, you will gain most of them back. We’re all in this life for the long run, right, so why not do things the right way? Losing weight is serious, and shoudn’t be taken lightly. If you have a lot of weight to lose, always consult with your doctor and/or a dietitian to get their opinions on the best way to lose weight for YOU.

If you are like me, and you just need to lose that excess cruise weight, then sticking to my “Eating Well” plan above or one like it can help you achieve that goal. It might take a month or two, but at times like these, there is a line I remember from an old Disney book I used to read to my kids. Poor Goofy was trying to win a race with Donald Duck, and was always being outwitted and out-raced by Donald. His mantra throughout the book was “Slow and steady, steady and slow, that’s the way we always go!” Well guess what? Old Goofy finally won that race. He had many setbacks and it looked for all the world like he was gonna lose that race, but he never quit.

So there you go, my answer to the question of how to lose weight quick: Don’t!

Slow and steady, steady and slow, that’s the way we always go…

I think I have finally found my “exercise nirvana”. How can anyone possibly put “exercise” and “nirvana” together? Well I now can, in the form of my recumbent exercise bike! I know you all don’t know me, so the profound implications of that statement are probably lost on you at this time.  Let me explain…

Most of you who read this blog are very fond of exercise, and you actually do your workouts each day willingly; some of you even look forward to your time at the gym or in the exercise room.  Well, I am so glad there are people out there who have that love of exercise, but I gotta say, I’m not one of them.

Exercise for me has always been a chore, and most of the time, something starts hurting while the exercise is happening (take your pick: shoulder, knee, back, foot, all of the above), and afterwards, something else starts hurting (take your pick: elbow, butt {yes, butt!}, neck, hip, all of the above). It’s just the way it is for me, ever since I was a kid. I dislocated my knee while playing volleyball in the 8^th grade (and 4 more times since then, ouch!), and so walking can sometimes be problematic for me as far as exercise goes.

All that said, I do know that exercise is good for me.  As much as I hate to admit it, I do feel better in general when I exercise regularly. I’ve used treadmills, elipticals, stairsteppers and the like, but the one machine that has become my all time favorite in the exercise room is the recumbent exercise bike.  That little machine has made it possible for me to get some regular exercise without also creating a multitude of hurts during/after exercising.

What is a Recumbent Exercise Bike?

There are two types of recumbent bikes: stationary recumbent bikes and non-stationary recumbent bikes.  I am talking about stationary recumbent bikes in this article.  A non-stationary recumbent bike is a great piece of equipment to have for those of you who love the great outdoors and love to head out on the weekend for a nice long ride in the country.  But that is not very practical for most people, especially if you live in an urban area.

A stationary recumbent bike looks much like a traditional stationary bike, only it has a larger seat, which is much more comfortable and will help you to be able to exercise longer without having discomfort you-know-where. Also, instead of leaning forward like on a traditional stationary bike, a recumbent bike lets you sit in a more upright to slightly reclining position while you pedal, which is also more comfortable for most people.

My Recumbent Bike – The Proform XP 400R

The recumbent bike in our home is a ProForm XP 400R.  It’s about three years old now and still going strong. We paid about $400 for it at Sears. This model is a magnetic resistance recumbent bike, meaning it does not have gears or chains inside that can be noisy and can eventually break.  The resistance is magnetic, so there is no friction or noise while I pedal my little heart out.  Also, this magnetic resistance allows the resistance to be adjusted on the fly so when the going gets a little tough, I can dial down the intensity while I am pedaling; and believe it or not, I do dial the resistance UP once in awhile, too.

This recumbent bike also has a heartrate monitor built into the side handles that is very easy to use. There are metal sensors built into the handles and all you do is grab both handles and cover the sensors with your hands. Your current heart rate then displays along with the other information on the display, like the distance you have pedaled and the speed you are going. I am not really concerned with my exact heart rate while I exercise, but it is interesting to see what happens when the resistance goes up – so does your heart rate! And even I know, increasing your heart rate even moderately while exercising helps keep it healthy.

There are 14 different workouts programmed into this stationary recumbent bike, so on those occasional days when I feel like working out pretty hard (yes, occasionally I do!), I dial up one of the more intense workouts. If I am feeling a bit more sedate, I dial up one of the less intense workouts. This allows you to tailor your exercise any way you want, and to increase your workouts incrementally if you wish, from very easy to fairly hard (said with a grain of salt, because even the “hard” workouts are achievable for most people, even me!) over a period of time.

Any Good Stationary Recumbent Bike Will Do

Most stationary recumbent exercise bikes will have these same programming features, so definitely look for one that you can program.  With the ProForm 400 XP, I can also just hop on it and dial up whatever resistance level I want and pedal away without choosing a specific workout.  I like this feature, because when you choose a specific workout, the timer is set for 30 minutes, and sometimes I don’t want to pedal for that long – ha, who am I kidding, I never want to pedal for that long. Choosing my own resistance level makes it easy for me to pedal for even just 10 or 15 minutes if I want to, and I can dial the resistance up pretty high for a few of those minutes, then back down, and back up (maybe).

Of course it may seem that I am recommending the ProForm XP 400R recumbent bike, but really I am recommending that you head out and take a look at ANY recumbent bike for your exercise room. For instance, the Schwinn recumbent exercise bike pictured to the right gets very good ratings at Amazon, and has many of the features that my ProForm has. Click the picture to check it out, but them come on back to read the rest of this stellar article… ;o) This Schwinn recumbent bike even has an adjustable seat, which mine does not have. It sells for about $450, which is comparable to the price of my bike.  I really do like myProForm, but the best recumbent exercise bike for you will be the one that gets you exercising.

Recumbent Exercise Bike Benefits

There are many recumbent bike exercise benefits. Here are the ones I think are the most important:

• Provides Aerobic Exercise

Even we exercise-haters know that aerobic exercise is very important for keeping your heart healthy. Pedaling even just 15 minutes a day (30 is even better) on a recumbent exercise bike can provide a huge benefit to your heart.

• It’s Easy and Quick

Keep your bike in an area of your house where it is easy to get to, and you have given yourself a quick easy way to get some exercise every day.  Our Proform recumbent bike is in the family room, in full view of the big-screen TV. Not exactly what an interior designer would recommend for family room décor, but very accessible for the exercise-challenged person (me!) who lives there. All you do is sit down and pedal with recumbent stationary bikes.  Even I can do that on a daily basis.  Do it while you watch the news in the morning, or after work while you watch a DVD in the computer. Or do it while you wait for dinner to cook, or even while talking with your significant other about the day’s events. Just do it.

• Gives A Good Lower Body Workout

Especially if you use higher resistance settings, your legs will get a nice workout with a recumbent cycle. I always notice a little “burn” when I’m on the higher resistance settings.  I can feel the muscles in my thighs as well as my calves being worked while I pedal away.

• No Impact Exercise

This is important for those of us who have knee or foot problems, or even those with hip problems that are exacerbated with weight-bearing exercise.  My knee has taken a beating over the years with multiple dislocations, and so doing much walking is a problem for me.  I do try to do a little walking because weight bearing exercise is good for overall strength and stamina as well as bone health, but I can’t walk long enough or fast enough to get much aerobic benefit out of it.  The no-impact exercise provided by recumbent exercise bikes is invaluable when it comes to getting the benefits of aerobic exercise that we all need.

The Long and Short of Having (and Using) a Recumbent Bike

Having and using – and by using I don’t mean as a clothes hamper – a recumbent exercise bike will help anyone who hates exercise achieve their fitness goals by providing a quick and easy way to exercise without pain. Even if you love to exercise like my DH, a stationary recumbent bike can be a great way to get some exercise in on a dreary rainy day when it’s not possible to go for a run or jump rope on the patio. Yep, Roy does jump rope, and I expect he will be telling you about it sometime soon! After a long day at the office, Roy hops on the recumbent bike and pedals for 30 minutes while we talk about our respective days, or while we watch re-runs of Raymond. There he is, in the family room pedaling away while we talk!

So here it is: if you hate exercise, take a trip to your nearest sports equipment store this weekend and take a look at the recumbent exercise bikes.  Try them out, then go home and read some recumbent exercise bike reviews online.  Pick one, and buy it! You will be on your way to getting some much-needed exercise, and I am sure you will agree with me that even if you normally avoid exercise, it will be the easiest way you have ever gotten a workout.

As a final note, if you haven’t exercised in awhile, check with your doctor first to make sure it is safe to begin an exercise program with a recumbent stationary bike. If you get the go ahead from the Doc, get going on that bike! Not only will you feel better physically, but you will be proud that you are actually doing something good for yourself every day!

Inversion table exercises are an excellent way to reduce back pain, train core muscles without stressing the spine, relieve stress and age gracefully. These are just a few of the inversion table benefits you can expect when you invest in an inversion table. There are many inversion tables on the market, and if you are like me, you want to make sure you get the most for your money.

Why You Need an Inversion Table

The best inversion table is one that is not only easy to use, but will also allow you complete range of use. Having a table you never use will not help you at all in your quest for fitness, so make sure you buy one you can and will use. An inversion table uses the force of gravity to help decompress you spine, discs and nerves. Hanging from your feet on a sturdy inversion table that has a solid, supportive back and secure foot grips allows you to completely relax and let your muscles lengthen, stretch and decompress. Head stands and other similar exercises do not offer the decompression benefits of inversion tables since you have to use your muscles to support your weight.

Inversion tables are self-controlled with handles that are easy to manipulate so you can invert yourself and get yourself upright without help or assistance. I really like that after a hard workout focusing on upper body strength that is intensive in upper body and back work, I can come home and easily do inversion exercises to relieve stress, muscle tightness and fatigue from a strenuous gym workout.

Inversion table exercises can be done in a partial inversion position or a full inversion position. Depending on the level of comfort you have with the inversion table and the muscles you want to work and the results you hope to see, you can create a complete regimen to do on your inversion table. Since there are a full range of exercises you can do on your inversion table, they make a great addition to any home gym.

Types of Exercises You Can Do With an Inversion Table

In the partially inverted position, I like to do gentle stretches for my head, neck, upper back and torso. By crossing one arm over the other and gripping the frame of the table, I can get a great stretch for my deltoids and arms. The twisting motion of this exercise also gives my lower back a great stretch as the gravity works to lengthen and decompress my spine and muscles. Stretching my neck is easy with my inversion table and I love to use it for that after a stressful day at the office. I simply strap in, invert myself partially and gently lift my head while rotating it slowly from side to side. After a few rounds of that exercise, I gently press my head against the table while gently lifting my shoulders off the table for an extension stretch to relieve the stress that I seem to hold in my neck and shoulders.

In the fully inverted position, you can really target your core abdominal and back muscles. In high school, I was a fit athlete and regular sports practices kept my abs and back in shape. Now that I work in an office, I have to focus on keeping my abs fit, tight and toned. Unfortunately, years of cradling a phone on my shoulder at the office left me with a wrenched neck that is stressed by traditional crunches and sit ups.

Targeting your abs is difficult without doing crunches, and the inversion table gives me the ability to do crunches without straining my neck. I do inverted crunches by lifting my torso half way to my knees and then I do another round of full sit ups where I bring my entire body to my knees. These inverted half and full sit ups require more muscle than traditional crunches, so you will see flat abs quickly without strain to your neck and back.

Inverted squats are great for strengthening legs and toning thighs and quadriceps. I brace my feet against the frame of the table and then use my legs to pull my body weight up, as a traditional squat except I am pulling my body weight up toward the table frame. Back extensions are another exercise I can do on the inversion table without pain or discomfort. I grasp both sides of the frame and push my torso and back up, gently stretching my back and torso to full extension, return and repeat.

Benefits of Inversion Tables

I have found my inversion table provides many benefits. Reduced stress, relief from back, neck, and shoulder pain, stimulation of circulation, reduced strain on the body while doing back, abdominal and other exercises and increased vigor and vitality are some of the benefits I have noticed since I started using my inversion table.

Who Should Not Use an Inversion Table and What to Remember About Using One

I researched before I bought and made sure I knew all the inversion table risks and benefits.

• People with glaucoma or retinal detachments may experience increased eye and ear pressure, which can cause discomfort or bleeding.
• An increase in blood pressure can happen from the inversion, so people with hypertension or high blood pressure should limit time inverted.
• Overdoing it on the inversion table can lead to pulled and sore muscles, so be sure to pace yourself and do not overwork your body on the table.
• Some people report headaches after using an inversion table from the increase of blood flow to their heads, but limiting the amount of time you spend in full inversion can prevent most occurrences of headaches.
• To be sure you are healthy and able to use an inversion table, consult with your physician or physical therapist or trainer to get advice and guidance on what type of table and inversion exercises are right for you.

I may never be in the same shape I was while I ran track in high school, but I can be in the best shape possible for my age and place in life. My inversion table helps me elongate, lengthen and tone my muscles and prevents stress and strain to my neck and back. Inversion has been of great benefit to me, I hope it will help you, too. Visit online retailers or your local sporting goods store to look at models and see if an inversion table belongs in your home gym.

I have found genuine Body Bars to be very easy to handle, as they have consistent weight throughout their length, and there are no weights hanging at the ends, as in barbells. This provides good stability, and the bar is versatile enough to include in your cardio, stretching, core building, and martial arts workouts. Body Bar prices range from about $30 to $120, depending on the weight of the bar. These bars are exceptionally durable, and will last for years.

One very nice thing about ordering these bars directly from the Body Bar website is that they offer Free Shipping on qualifying orders of $100 and above for the following items: Body Bars, DVDs, Package Deals, Flex Bars and Storage Racks. This is a great deal when you consider how much these bars weigh.

Previously when I used to do workouts with barbells and dumbbells, there always used to be a fear of injuring myself, and I would always need someone else to hand me the weights. With the Body Bar, I am much more comfortable, and can do all exercises without any assistance.

Selecting the Right Weight for Your Body Bar

The weight will depend on the type of Body Bar workout you are doing. A heavy weight works best for developing core strength, and increasing muscle mass. A medium to light weight is recommended for stretching, and fat burning workouts, which require many repetitions. For men, a nine pounder would be good for starting on Body Bar exercises. I have found that it is better to have at least three Body Bars, which are heavy, medium, and light as per your lifting capacity, so that you can use them accordingly in different workouts.

The Body Bar website recommends the following weights depending on the level of fitness:

Beginner: 3 & 6 lb Body Bars

Intermediate: 9 & 12 lb Body Bars

Intermediate to Advanced: 15 & 18 lb Body Bars

Advanced: 24, 30 & 36 lb. Body Bars

Fat Burning Body Bar Workout

There are many different types of Body Bar workouts, and many are similar to the ones you would be performing with barbells and dumbbells. However, I have found the following set of exercises ideal for burning fat and toning up muscles, without gaining excess muscle mass.

This workout is also ideal if you are attempting an exercise routine with weights for the first time. Do eight repetitions of each exercise, and move over to the next exercise. All these exercises done serially will form one set, and it is best to do at least three sets. Take a rest of about a minute between sets, but do not rest between exercises.

Body Bar Exercise 1

Keep your feet parallel, one foot apart, and hold the bar at shoulder height without extending your arms. Next, squat down half way, as though you are sitting on a chair, and maintain the position of the bar at shoulder level. Without waiting, come back up, and use the momentum to push the bar over your head with arms fully extended. Come back to starting position, and repeat. This particular exercise is good as a warm-up routine, and can be done before other workouts as well.

Body Bar Exercise 2

Place the Body Bar on your shoulders and keep your feet a foot apart. Move your left foot sideways along the floor, and squat down with your right leg, keeping the other leg extended. Come back to the starting position and repeat with the other leg.

Body Bar Exercise 3

Keep your feet parallel, one foot apart, and hold Body Bar in front at shoulder height with arms extended. Now lunge across to the left side with you right leg, so that your hips drops, and your right thigh is parallel to the ground. During the lunge, move the bar to a vertical position with the right hand holding the lower end of the bar, and left hand on top. Come back, repeat with the same leg for four repetitions, and then do four with the other leg.

Body Bar Exercise 4

Bend from your hips forward, keeping you back flat and raising your left leg and keeping it parallel to the floor. Place your left palm on a bench-press bench or stability ball, and grab the bar in the middle with your right hand. Pull the bar up straight up towards your shoulder and bring it down. Do eight repetitions, and then switch sides.

Body Bar Exercise 5

Place the lower part of your stomach on a stability ball, so that you are lying face down, with your legs straight. Grab the Body Bar with both hands, and bring it up to your chest. Repeat eight times.

Body Bar Exercise 6

Kneel down either on the ground, or balance in the kneeling position on the stability ball. Now hold the bar in both hands, and perform the clean and jerk motion eight times. This is done by bringing the bar to shoulder level, and then pushing it over your head, straightening your arms. When you do this Body Bar exercise, kneeling on the stability ball, you will be putting extra strain on your abs, and hence it is better than kneeling on the floor.

Body Bar Exercise 7

Lie of the stability ball on your back with knees bent. Extend both arms straight on either side holding the bar in one hand. Bring both arms straight up, and pas the bar to the other hand and then again extend both hands to the sides. Repeat eight times, each time passing the bar to the other hand.

Body Bar Exercise 8

Place your upper back, and the nape of your neck, on the stability ball with your knees bent. Hold the bar in both hands, straight up, with arms fully extended. Now lower the bar towards your head by bending your elbows at ninety degrees. Come back to starting position and repeat.

Body Bar Exercise 9

Lie flat on you back with knees folded, and feet flat on the floor. Place the Body Bar under your neck, and grab with both hands. Now bring your upper body up, and try to touch your head to your knees. Go back to the starting position and repeat. This is the classic abs crunch, but you are doing it with a weighted bar for improved effect.

This set of Body Bar exercises is excellent for reducing weight, and keeping your muscles toned. A Body Bar can be included in a variety of other workouts, and will mainly perform the function of adding weight in a more balanced and stable form.

As always, before you begin any new fitness routine, check with your doctor first to make sure it is the right type of exercise for you.

Before I share my easy exercises to lose belly fat, there is one thing you should know.  Many people believe that abdominal crunches and the like are great ways to burn belly fat fast.  The truth is, getting rid of belly fat is best done through aerobic activity, and unless you are going fast and furious at those sit-ups, done alone, they are not the best way to lose belly fat.  Crunches, sit-ups and other abdominal strengthening muscles are important for toning the belly and building those six-pack abs the ladies love so much.  Before you can show off those muscles, however, you need to remove the fat that covers them up.

The best exercises to lose belly fat are the same exercises for losing fat throughout the body.  Running, walking, swimming, biking and cardio routines are all great for dropping flab in the middle.  During a hectic workweek, there is often no time for running a couple miles every morning.  However, no matter what your schedule looks like or where your fitness level is, you can fit some aerobic exercise into your day.

Climb the Stairs to Trim Belly Fat

Fitness experts everywhere have been telling people to choose stairs over elevators for decades.  Climbing stairs elevates heart rate and puts your legs through a decent workout.  The guys who can get the most out of stairs are those that work in multi-storied office complexes.  If you are one of those guys, take a 10 minute break in the morning and walk up and down the stairs.  You do not have take them running, as if completing stadiums from the high school gym days.  No one wants to sit next to a sweaty coworker in the upcoming meeting.  A brisk pace will get your heart pumping enough to burn a few calories and help jumpstart your belly fat loss.   Do the same thing in the afternoon.

Park in the Far, Far Away

No matter where you are, consider taking the unwanted parking spot that is only ever visited by runaway shopping carts.  Walking a few hundred yards into a grocery store, office or school may seem small.  However, if you want to lose belly fat fast, you have to realize that the way to do that is to begin with small, consistent steps. It all adds up!

Stop and Give Me 50!

Remember that gruff coach who was always demanding 50 of something?  Carry that guy around in your inner ear.  Anytime you are standing still, give yourself 50 jumping jacks or time yourself for one minute while jogging in place.  If you know you will be alone in your office for the next 10 minutes, do those jumping jacks or 50 pushups.  Get your heart pumping! Sure, you might look ridiculous jogging in line while waiting for theater tickets. Console yourself with the idea of how great you will look when you start noticing belly fat loss…and think of how great it will be when suddenly one day you can get your favorite belt buckled again!

Run on Energizers

Like the famous bunny, you can spend most of your day in motion.  Even when sitting at a desk or brushing your teeth, you can be toning muscles.  I know I said the best exercises for belly fat were aerobic in nature, and that is true.  However, muscles burn a lot of calories, so ensuring you still have some will help remove fat more quickly.  As you integrate more aerobic exercises for belly fat into your day, you will also want to increase toning exercises.  As fat melts off, you want chiseled stone abs to take their place!

The best thing about abdominal strengthening exercises is that you can literally slip them in on top of your regular activities.  They may not be a quick way to lose belly fat, but they will help to strengthen your core, and when that excess tummy fat is gone, your abs will already be looking fit and toned.

Can You Do Spot Exercises to Get Rid of Belly Fat?

The answer to that question is very simply, no.  Again, it is aerobic exercise that burns fat in the body. When you do anything aerobic, you will be burning fat all over, including your target area, the belly. What you can do is tone the muscles in your target area which makes them look nice and trim, giving you the overall effect of losing belly fat.

Here are a few simple, quick exercises you can do to help tone and tighten your core:

1.  While brushing your teeth or standing in line at the market, you can perform the vacuum pose exercise.  To do this exercise, stand straight up and pull in your belly, pushing all the air from your stomach. Keep your arms and shoulders back so you are standing up as straight as possible.

Hold the pose a few seconds, and then release.  Repeat the entire time you are brushing your teeth, working to keep a rhythmic pace.  This may not seem like much, but 3 to 6 minutes a day will make a difference.

2. You can perform many abdominal exercises while watching your favorite television show or movie.  Simply lie on the floor instead of the couch to work through a few repetitions of crunches or sit-ups.

Make the workout count by varying the type of crunch you do.  You can make the exercise more fun by only completing reps during commercials and attempting to do more each time they break for advertisements.

3. If crunches and sit-ups bore you to death, try completing Russian twists.

Lie on your back with your arms at your sides.  Lift your knees to a 90 degree angle so your shins are parallel with the floor.  Keeping your head and shoulders in place, slowly rotate your legs to the side of your body.  Pull them slowly back up to the parallel position, and then repeat the maneuver to the other side.  Once you complete several reps of this great abdominal exercise, you will definitely feel the burn in your belly!

Remember, good exercises to lose belly fat are always aerobic in nature.  They do not have to be intense or take you an hour to complete.  By being creative and giving your daily activities a critical eye, you are sure to find some places for getting a few minutes of heart-pumping action.  Once you build aerobic activity into your daily life, you will want to add a few minutes of abdominal strengthening.  Those rock-hard abs will not come without work, but once you get rid of the belly fat, it will all seem worthwhile.

Why are Swimming Pool Exercises Good for You?

Because water is thicker than air, you get lots of resistance while you exercise. This will force you to engage more muscle fibers in a much greater range of motion than you would otherwise. The buoyant nature of water will also help support your weight and avoid injuries.

Because of the buoyancy of water, you will be able to perform your exercises the correct way with muscle control and proper form. With these two elements, you can have an effective and injury free exercise workout.

Exercises for the swimming pool are a good avenue for the elderly, pregnant women, injury rehabilitation and even for children. Some exercises can be done in shallow water and no swimming skills will be required. However, if you can swim, nothing is better than swimming laps. Even treading water vigorously will burn 11 calories a minute. This is the same as a six mile per hour run. Not bad.

Swimming pool exercises will increase your fitness, cardio/respiratory endurance, muscular flexibility and muscular endurance. They will also improve your posture. Exercises in swimming pool will not build muscles like weight training but they will tone the muscles and make it much easier to start a weight training program.

A Few Exercises For The Swimming Pool

There are many ways you can exercise while in the swimming pool. Swimming itself is a great cardiovascular workout. Just do laps or tread water. You can also do calisthenics. The resistance the water gives will make for a very effective workout. Here are a few basic exercises that you will enjoy.

Remember to warm up and stretch first and do your cool down exercises when finished.

1.  Leg Lift

Stand in shoulder deep water facing the pool wall. Hold onto the edge of the pool for support. Lift the right leg up to the side as far as possible keeping your leg straight. Keep your toes pointed to the wall and ankle straight. Now lower your right leg back to the starting position. Repeat slowly 8-10 times. Then do the left leg. Do at least 3 sets.

2.  Lateral Raises

Stand in shoulder deep water. Start with your arms handing down straight by your sides. Lift your arms up slowly to the sides keeping the elbows straight. Stop at water level. Now slowly lower your arms to the starting position at your sides. Wait 2-3 seconds and repeat 10-12 times.

3.  Water Roman Chair

Float in deep water with two kickboards under each arm or on a tube. Place your feet together, legs straight. Now slowly bend your knees up to waist level. Pause for a few seconds and then return to starting position. Do 10-12 repetitions.

4.  Walk-Swim Interval Laps

Swim one to two laps using any swimming stroke you like. Now walk one to two laps. Repeat 3-6 times.

5.  Jogging in the Water

You can jog using any flotation device where your feet don’t touch the bottom. Just run in place with your feet never touching the bottom.

You can also jog the traditional way around the pool in the water. Do 1-2 laps and rest for 60 seconds. Repeat 2-3 times. It will be harder to do this in the deep water, especially if it’s over your head. LOL.

6. Squats in the Water

Squats are done the same as if you are on dry land. The water provides additional resistance for more of a challenge.

Start in the water with feet shoulder width apart. Bend your knees as you squat, much the same as if you were sitting in a chair. Keep your knees behind your toes. Maintain you footing on the bottom. Hold for a few seconds and then return to the starting position. Squeeze your gluts as you are rising. Repeat 10-12 times.

7.  Wave Jumps

You will only be able to do this if you are swimming in the ocean or have a wave simulator. This is one of the many exercises for balance that you can do in the water.

Stand in knee deep water. Every time a wave comes, try to jump over it. Do not attempt this exercise unless you have had practice swimming in waves.

8.  Figure Eight with Ball

Find a ball, any ball will do. Stand in near shoulder high water. Extend the ball in front of you while holding the ball with both hands. Push the ball under water and proceed to move it in a figure eight pattern in front of you. This is one of the great arm toning exercises.

9.  Marching in the Water

Stand in shoulder deep water (or less as a beginner). Just start marching through the water extending the arms and legs as far as you can. Start out for 2 minute intervals resting for 60 seconds between.

10.  Water Jumping Jacks

Do jumping jacks the same as if you are out of the water. Try 3 sets of 10 repetitions at first and increase as you gain strength.

11. Leg Kicks

Just hold onto the side of the pool or some flotation device and just kick as you did when you were a kid. Keep your legs straight. You can kick your feet alternately or at the same time like a mermaid.

12.   Water Push-Ups

While in shoulder deep water, do push-ups on the edge of the pool. Do at least 3 sets of 15 to 20 repetitions.

Now Have Some Fun in the Sun

What could be better than to get some exercise while spending quality time with family and friends in the pool? Swimming is a good form of exercise because it activates all of your body organs.

Any calisthenics that can be done on dry land can be done in the swimming pool with much less risk of injury. If you are just starting, include exercises for the swimming pool in your workout to build your endurance and strength.

For most of the above swimming pool exercises, try to complete at least three sets of 15 to 20 repetitions unless otherwise specified.

If this doesn’t work for you, try activities such as water volleyball, diving, swimming or anything else that will get your heart pumping.

Diet and fitness always go together for a healthy, well-toned body. Don’t forget to eat healthy.

And remember, always check with your doctor before you begin any exercise routine.

What is Calisthenics?

Calisthenics is used by sports teams and military units for both muscular and cardiovascular fitness. It originated in ancient Greece and still works today. Calisthenics can be used by the young and old. You can even do calisthenics in your living room in from of your TV if you want. Make it pleasurable and you will stick with it.

Sometimes I just don’t fell like messing with the weights, so I just do 30 minutes of calisthenics. It is a great workout and adds some variety to my workout routine.

Instead of weights, calisthenics uses your own body weight for resistance. Calisthenics can also be used for warming up prior to your workout routines or as cool down exercises after. Work calisthenics into your exercise plan. You’ll be happy you did.

Just as you can target you’re arms using weights, you can also work the same arm muscles with calisthenics. The main muscles you want to target are the biceps, the triceps, your forearm muscles and your shoulder muscles.

The following are four of the best arm exercises to maintain well toned and fit arms when you don’t have weights or a weight machine. They are great problem solving exercises. Remember to always warm up and stretch before performing these exercises. Always use cool down exercises after completion to get that heart rate back to normal.

1. Push-Ups

Push-ups are excellent for your body core and are a great workout for your triceps, shoulder and back muscles. I do push-ups every day in the morning after I get up. I do 4 sets of 60 push-ups. It wakes me up, gets my heart going and is one of my best arm toning exercises.

Perform face down on the floor, palms against the floor at shoulder width. The only other thing touching the floor is your toes. Use the arms to push yourself up to a fully extended position and then down to the floor, arms nearly fully flexed. In the down, nearly fully flexed position, your nose should come to about 2-3 inches from the floor.

Perform slowly for best results. Remember to keep your back straight. Move your elbows away from the body to strengthen the chest muscles. Keep the elbows close to the body to exercise the triceps. Even though push-ups do not target the biceps, they will look bigger if you continue push-ups regularly.

2. Pull-Ups

Pull-ups are preformed using some form of an overhead bar. This exercise targets the upper back muscles as well as the forearms. Make sure whatever bar you use will support your weight. I use a pipe mounted out in my garage up in the rafters to do my pull-ups and chin-ups.

Start by grasping the bar using a shoulder wide overhand grip (palms facing away from you). Lift your body up to chin level on the bar keeping the back straight at all times. The bar should always stay in front of you. Then lower yourself back to the starting position.

Always perform this exercise slowly and keep control to avoid any injuries. Exhale slowly as you pull yourself up and inhale while you let yourself down.

3. Chin-Ups

Chin-ups are preformed using the same bar you use with the pull-ups. This exercise targets the back and the biceps. I love chin-ups and I work them into my workout schedule.

Start by grasping the bar using a shoulder wide underhand grip (palms facing toward you). Lift your body up to chin level on the bar keeping the back straight at all times. The bar should always stay in front of you. Then lower yourself back to the starting position.

Always perform this exercise slowly and keep control to avoid any injuries. Exhale slowly as you pull yourself up and inhale while you let yourself down.

4. Dips

This exercise is performed using parallel bars or can be done between two solid chairs. This exercise is great for the triceps but also targets the chest and deltoids. They are the absolute finest exercise I have found for building the triceps. They also infuse the pectorals and the front deltoids if done correctly.

Dips using parallel bars (parallel dips). Legs are bent at the knees and feet are crossed behind you. Start with your arms fully extended but not locked. Lower yourself until the elbows are in line with the shoulders. Then push up until the arms are again fully extended but not locked at the elbows. Repeat slowly.

Dips using a bench or chair (tricep dips). Dips can also be done extending your legs in front of your body and bent a little at the knees. Place your hands shoulder width apart on a strong bench or stable chair. Straighten your arms but keep your elbows just a little bent to keep tension on you triceps and not on your elbow joints.

Now lower your upper body down by slowly bending at the elbows. Stop when your arms are at about 90 degrees. Always keep your back close to the bench.

Once you have reached the bottom of the movement, slowly press off with your hands and push back up to the starting position. Keep your neck straight throughout the movement. The more you straighten the legs, the harder the dip and the more it works your triceps.

Now Let’s Tone Those Arms

In conclusion, to really strengthen the upper body and to tone the arms, you will need some sort of resistance. This resistance can be machines, free weights, bands, bricks, grocery bags, kids or your own body weight as with calisthenics. The above four exercises are among the best arm toning exercises without using weights. I am by no means a Mr. Universe, but I have well defined arms and I attribute a lot of that to chin-ups and tricep dips.

Use good form in all exercises. Perform the exercise movements slowly and with deliberation. And the one I like is “don’t forget to breath”; however, correct breathing is very important. The most important thing, always make it fun and keep it interesting.