Exercises week 4 part 2

Today’s post will just be the workouts for the second part of week 4:

Monday ChestFlat Bench press – 3 sets of 10 reps

/Cardio                 Incline dumbbell press– 3 sets of 10 reps

Decline chest flies– 4 sets of 8 reps

Pushups (cheat or regular) – 4 sets of 15 reps

Run/Walk for 20 mins or as long as you have ( at least 5 mins)

Tuesday ArmsTricep kickbacks– 3 sets of 10 reps (put knee on bench bend over and place opposite              hand bench hold a dumbbell in other hand and do a reverse hammer action up flexing your triceps)

Bicep concentration curls– 3 sets of 10 reps each arm (sitting down put arm inside of leg with dumbbell and curl up then drop weight slowly down.. that’s 1 rep)

Tricep overhead– 4 sets of 8 reps (hold a dumbbell over your head keeping elbows in lower the weight down then push it back up arms fully extended..1 rep)

Standing alternating curls- 2 sets of 20 reps

Tricep one arm overhead extension- 3 sets of 10 reps

Abs – Crunches 4 sets of 25 reps, Side crunch 4 sets of 10 each side

Wednesday ShouldersFront raises– 3 sets of 10 reps (standing with dumbbells in each arm to the side lift the weight to the front then slowly back down..1 rep)

Side raises– 3 sets of 10 reps (standing the same as above lift weights to the side.. 1 rep)

Shrugs-4 sets of 8 reps (hold weights in hands to the side then shrug shoulders to ears then down)

Legs-     Body squats– 3 sets of 10 reps (add weight as needed)

Leg press machine – 3 sets of 10 reps

Hamstring curl machine – 4 sets of 8 reps

Always remember to change these to your our liking or even if you don’t want to do weight training you can still do some sort of exercise to help you stay motivated and to help you relieve stress. Happy exercising!

8 best exercises for stress relief

Today’s blog will be about the 9 best exercises or types of exercises to relief stress. All of these exercises are great for relaxation and stress relief because they help calm the mind and helps release the “feel good” neurons. I will list the best exercises from eighth to first and explain a little bit about each exercise.

8. Tennis/Basketball- Tennis or Basketball is a great cardio workout and can help release stress by getting your body going and keeping your mind focused on the match or game. Playing with an opponent is another reason tennis and basketball are good for stress relief.

7.Circuit Training- Circuit training is a good exercise for stress relief because it makes you focus on the weight training and the cardio parts of exercising causing your heart rate to jump and releasing more neurons into your brain

6. Pilates- By using your core and breathing techniques, Pilates is another good exercise to relieve stress

5. Dancing- Going out to dance or just doing it in a group is a great way to exercise and also have fun which in return helps lower stress.

4. Karate-Karate is a good way to lower stress because it forces you to focus on what you are doing while also releasing anger through breathing techniques and form.

3. Weight lifting- Weight lifting helps you lower stress by taking out your anger and turning it into strength. While weight lifting you usually just think about the weights in your hands and nothing else, which makes you not think about your stress.

2. Walking-Taking a brisk walk is a good way to get out and just to get away from the stressors you have and also is a great exercise for your health

1. Yoga- Yoga makes you use strength training by holding poses and also makes you use your flexibility which doing these things in return makes you relax and breath deeper. When you breathe deeper and when you start to relax, it makes your stress levels lower.

 

How exercise improves Learning

Exercise is good for many reasons as I have explained in earlier posts but there are even more reasons to exercise and this post will explain why exercise is good for your brain and its learning abilities. Your body is made to be in motion and when you’re in motion all of your body functions work better. So when you are exercising it allows your brain to function better when try to learn something because you are helping its functionality. As Newton said in his first law of motion, an object at rest stays at rest and an object in motion stays in motion, the same goes for your body. When you exercise regularly it helps your body function more regularly which as I said earlier helps your learning ability. According to attitudemag and John Ratey, M.D., “Exercise improves learning on three levels: It optimizes your mindset, by improving alertness, attention, and motivation. It prepares and encourages nerve cells to bind to one another, which is the cellular basis for learning new information. And it spurs the development of new nerve cells from stem cells in the hippocampus, an area of the brain related to memory and learning.” Doctors and researchers have been noticing for more than a decade the relationships between exercise and better brain. Exercising is a way to get the slow or even reverse the physical decay of the brain. This means that when you exercise your brain is getting exercise also and this is healthy for memory, learning, and thinking. A study was done with people in three groups learning new foreign words that were equal to their native language, one group just learned and the other two groups exercised before sitting down to learn. The two groups that exercised, one exercised mildly and the other exercised at a moderate pace. Out of these three groups, the two groups that exercised before learning retained more knowledge than the group that did not exercise. The group that exercise mildly before showed the most retained information. Therefore exercising mildly or even moderately before learning something new can be another benefit of working out.  This is yet another benefit to exercising just as stress relief is one.

More about stress relief and workouts for week 4 part 1

Today’s blog will be more about stress and exercise. A lot of people say that they are too busy to exercise or it is too much stress to put into their schedule, but when you exercise it relieves all those feeling and you just forget about some things while you exercise because it removes the stress hormones and releases the good-mood chemicals into your brain. For people working out for stress relief, do something you love. When you do something you love it makes it easier to get into the routine and makes you like working out therefore you will do it more often. Also make sure you start out slow and on your own terms. Don’t start out with too much of a load than you can handle because then you will be adding to your stress levels. Now for here are the exercises for the first part of this week:

Monday Chest DayIncline bench– 3 sets of 10 reps

Flat Chest Flies- 4 sets of 10 reps

Decline bench dumbbell press- 3 sets of 10 reps

Push-ups– 3 sets of 10 reps

Cardio- Run or walk for 10-20 mins or play a couple competitive basketball games or another sport

Tuesday Arms- Tricep kickbacks– 3 sets of 10 reps (put knee on bench bend over and place opposite              hand bench hold a dumbbell in other hand and do a reverse hammer action up flexing your triceps)

Bicep preacher curls or machine– 3 sets of 10 reps

One arm tricep overhead– 4 sets of 8 reps (hold a dumbbell over your head keeping elbows in lower the weight down then push it back up arms fully extended..1 rep)

Standing alternating curls- 2 sets of 20 reps

Tricep pushdowns (on cable machine) – 3 sets of 10 reps

Triceps_Pushdown

ABS- Plank for 1:30 min (can break time up into 3 sets of 30 secs), 30 sec side plank each side, 60 decline crunches

Wednesday Shoulders- Front raises– 3 sets of 10 reps (standing with dumbbells in each arm to the side lift the weight to the front then slowly back down..1 rep)

Side raises– 3 sets of 10 reps (standing the same as above lift weights to the side.. 1 rep)

Shrugs-4 sets of 8 reps (hold weights in hands to the side then shrug shoulders to ears then down)

Legs-     Weighted squats– 3 sets of 10 reps (add weight as needed)

Leg press machine – 3 sets of 10 reps

Hamstring curl machine – 4 sets of 8 reps

 

How to get the most out of your exercise

Hello fellow lifters, today is going to be an in-between blog and is mainly going to focus on what to do other than just exercise to make gains in either muscle health or mental health. Lifting or exercising is a great way to feel better and make muscle gains as I have talked about in my other posts but to get more out of the exercise sometimes you need more. Working out with a buddy is a great way to get more out of a workout. Not only because you want to outdo your partner but also because they won’t let you quit as easy as if you were lifting by yourself and they make it more fun. Another way to get more out of your exercise is to drink water before, after and during your workouts. This is important for your body and mind because you do not want to get dehydrated and cause your body and mind damage. Water can also get you ready for a workout by waking up your body functions that are essential to working out. Getting pumped up is another great trick for exercise. Try listening to more up tempo music than you did before or instead of taking a long break between sets do some small things in-between. Getting pumped up will make you want to stay longer, do more, and do it faster. The most important things you can do is to make sure you eat right while exercising and get into a good exercise routine. Getting into a routine will be tough at first but the way I got into it is make sure you never miss a Monday! If you never miss a Monday then you will always start off to a great start each week. Starting a routine usually takes about a month to get into it but after that it begins to become natural. The most important thing which is also the hardest is to eat right. This is hard for most because it is more expensive to eat right, it’s hard to turn down some foods and no time to eat right. Eating right to me doesn’t mean to buy all organic foods and eat nothing but lettuce and celery, but it means to know portion sizes and be aware of the calories and more importantly the fats and carbs you are eating. When you start cooking at home or being aware when eating out, you begin to notice small changes each week and then eventually, just like a routine, it becomes natural. These are all things that will help your workouts be more effective for your body and mind. Try these and in a one month or so you will begin to see more results and be much happier.

How exercise improves sleep and workouts for week 3 pt. 2

Hey bloggers, today I am going to talk more about how exercise also helps with sleep, then the workouts for week 3 part 2. First off I want to say that exercising too close to your bedtime (within 3 hours) can make it harder to sleep so do not try to exercise late at night. According to howstuffworks.com your body temperature goes up and down during the day and it reaches its low right before dawn and that is what makes your body know it is time to sleep. When you work out your body temperature goes up above normal for a period of 4 to 5 hours then after it drops lower than if you hadn’t worked out making it easier to fall asleep since your body temperature is lower. So if you try to work out 5 to 6 hours before bed you will be falling asleep about the same time your body temperature is lowering. Morning exercise is great for stress and mood improvements but it is not as good for sleep as an afternoon workout, don’t get me wrong morning workouts still help sleep but not as directly as an afternoon workout.

Thursday Back Cable Rows- 3 sets of 10 reps

Lateral Pull-downs- 3 sets of 10 reps (In front of head, wide grip)

Reverse grip bent over rows– 3 sets of 10 reps

Reverse-grip-bentover-rows

Lateral pull-downs– 3 sets of 10 reps (In front of head close grip))

Abs- Crunches– 5 sets of 20 reps, then 2 sets of 20 reps on decline bench

V-ups- 4 sets of 15 reps each side (lay on your side then bend your legs up as well as your torso and squeeze… 1 rep)

Friday Cardio or OFF DAY- I prefer to do cardio on Friday so a 20 min. walk/run or a couple games of basketball or tennis and a mixture of the lifts done earlier in the week(pick workouts that you feel did the most for you or what part of the body you want to work on)

Saturday off day or cardio/mix if Friday was off– See above for example if you took Friday as an off day

Sunday-OFF DAY (Sunday is always my off day no matter what)

 

Other exercise benefits and workouts week 3 part 1

Today I am going to talk some about the other benefits from exercise and the next post, Wednesday, I will chose one of these other benefits to talk more about. All you have to do is comment and say which one you want me to talk more about and I will talk about the most requested benefit. The second part of this blog is going to be the exercises for week 3 part 1(mon.-wed.). Other than weight management, exercise can help a lot of this in your body. Exercise can help with a load of diseases/syndromes including stroke, metabolic syndrome, type 2 diabetes, depression, certain types of cancer, and arthritis. Exercise can also help sleeping patterns as long as exercise doesn’t happen to close to when you try to fall asleep. Energy boosts is another benefit from exercise, regular physical activity can give you that energy you need after work or even after household chores. Physical activity delivers oxygen and nutrients to your tissues and helps your cardiovascular system work more efficiently. Pick one of these benefits and comment below and I will talk more about it next week. Now for the workouts:

Monday Chest DayFlat bench– 3 sets of 10 reps

Incline Chest Flies- 4 sets of 10 reps

Decline bench dumbbell press- 3 sets of 10 reps

Push-ups– 3 sets of 10 reps

Cardio- Run or walk for 10-20 mins or play a couple competitive basketball games or another sport

Tuesday Arms- Tricep kickbacks– 3 sets of 10 reps (put knee on bench bend over and place opposite              hand bench hold a dumbbell in other hand and do a reverse hammer action up flexing your triceps)

Bicep preacher curls or machine– 3 sets of 10 reps

Tricep overhead– 4 sets of 8 reps (hold a dumbbell over your head keeping elbows in lower the weight down then push it back up arms fully extended..1 rep)

Standing alternating curls- 2 sets of 20 reps

Tricep pushdowns (on cable machine) – 3 sets of 10 reps

ABS- Plank for 1 min (can break time up into 2 sets of 30 secs), 30 sec side plank each side, 50 decline crunches

Wednesday Shoulders- Front raises– 3 sets of 10 reps (standing with dumbbells in each arm to the side lift the weight to the front then slowly back down..1 rep)

Side raises– 3 sets of 10 reps (standing the same as above lift weights to the side.. 1 rep)

Shrugs-4 sets of 8 reps (hold weights in hands to the side then shrug shoulders to ears then down)

Legs-     Body squats– 3 sets of 10 reps (add weight as needed)

Leg press machine – 3 sets of 10 reps

Hamstring curl machine – 4 sets of 8 reps