Cardiovascular Exercise Program

When you are ready to take the plunge and step into an effective work out regimen, make sure that you are rich in determination and discipline. These are the two effective ingredients to any workout routine. There will be no holding back whether you choose to do aerobics in your home, purchase a gym membership or follow instructional videos and DVDs. Set up your regimen and stick to it. The best way to do this is to make sure you are doing what you enjoy and you are comfortable doing it.

Setting Up and Following A Regimen

Set up an effective cardiovascular exercise regimen. Be sure to set up something that is comfortable and convenient for you. There are so many variations of cardio exercise that you are destined to find one routine that you can enjoy. Now follow the key steps:

• Be flexible with your workout time, but choose one that is right for you. Don’t be set-off by trial and error. Some people do better working out in the mornings and some in the evenings. So, experiment until you find what fits your needs.

• Schedule your work out time. If you treat it like an important part of your day, at least for the first 30 days, it will become a routine.

• Be prepared. Once you decide on the proper work out regimen, make sure you have all of the proper equipment.

• Remember to schedule time to stretch. This is important with any workout because it prevents injury.

Aerobic Exercise At Home

Keep the same rules as above about applying and sticking to your regimen. Working out at home has so many benefits because you can really dictate your schedule. I’ve listed different types of training below test drive a few of them out.

• Continuous training involves activities where most energy is supplied by the aerobic system. This is the type of training you would have been doing when you first begin to work out.

• Fartlek training involves interspersing short bursts of intense/faster work throughout a continuous activity. It is a great way of introducing more intensive work. The difference between this activity and pure continuous work is that there is a deliberate attempt to increase the intensity.

• Interval training involves alternating periods of activity and recovery. The advantage of this form of training is that it provides greater amounts of exposure to intensive training without incurring excessive fatigue.

• Circuit training involves a series of exercise stations with little rest between the stations. Circuit training is a form of interval training. You will have between 5 – 10 stations that are timed and have resistance equipment but calisthenics such as push ups and crunches can be classified as a station.

• Aerobic Composite training involves cross training session all rolled up into one session and is for more advanced cardiovascular capabilities. Aerobic composite can help prevent boredom in training. It offers you multiple variations on your workout tailored to your liking.

In the Gym

Circuit training is one of my favorites because it compiles a high intensity workout with timed sessions at each work out area; treadmill, elliptical trainer, bicycling, stepper and you can combine an aerobics class with it. The sky is the limit when deciding on what is most effective for you. The major benefits you have in a gym environment are more machinery to choose from when performing your work program which translates into less boredom.

Following Instructional Videos and DVDs

There are informational DVDs and videos that are always available to you. You can get some really good workout programs at decent prices that can deliver you the high impact cardio workout that you need. You can choose between many varieties; Pilates, yoga, aerobics, step aerobics, dancing and even pole dancing in this new age and new workout trends ever growing. When you pick out a work out tape the same principles apply.

Choose something that you will enjoy doing, and once you commit to it, it will become a routine. Whatever form of a Cardio workout you choose it is sure to benefit you. Good Luck on your new journey.

Cardio equipment in and out of the gym is a benefit to all because you can burn more calories in one work out and you have so many different options to choose from. You can increase the intensity of your work out, choose whether to use incline or walk on a flat surface, and set the pace and resistance. In today’s market you do have many machines to choose from, elliptical, stair-stepper, and treadmill. Whichever you choose make sure that it is designed to fit you and your needs.

How to Use Them

Always familiarize yourself with your equipment regardless of what type of equipment you are using. Use these machines to your advantage and allow your intensity level to gradually increase as you gain stamina, resilience and endurance.

Elliptical Trainer

• Pay attention to your foot placement on the pedals, insure that they are secure, your posture is good and you are comfortable.

• Maintain a stride length and resistance that is comfortable to you, this insures you stick with the workout

• Lightly grasp the handles, don’t squeeze or cause extra tension. Leaning or bearing your weight on the handles is a big no-no. Doing so only decreases the intensity of your work out.

• When you first start to work out on the Elliptical, you will only be able to do it for a few minutes; there is no shame in this. This is a high endurance cardio work out so start off lightly and you are more likely to stick with it.

Treadmill

• Most treadmills have the same functions; preset or manual, start and stop, speed and incline adjustments, and body information input.

• Start slow and find a comfortable pace, use your hand rails at first but as your comfort increases let them go and start pumping your arms to experience more weight loss during your workout.

• Select a program, don’t be afraid to switch it up, but find what you like and get comfortable in your cardio routine.

• Do not hold on, it will decrease the amount of calories burned.

• Use the incline. Resistance burns calories.

Stair Stepper

• Scoot your feet frontward and backward on the pedal, finding what makes you most comfortable and dependent on what part of your leg you want to work the most.

• Raise your legs and arms as coordinated movements with the machine.

At Home and In the Gym

No matter what location you are in the physics of using these machines are the same. You always want to keep these key factors in mind when working on machine equipment: resistance, pace, foot direction, and body position. If you are uncomfortable then something isn’t right and you should re-position yourself until you are. Increase incline and resistance if you are looking to burn more calories on any machine. You should also take advantages of the many different workout programs that your equipment offers.

• At home learn your machine and be aware of its safety functions. Insure that you are up-to-date on maintenance as well.

• In a gym you will be trained on how to use the equipment safely. Wipe off the equipment before and after for health precautions.

• Key tip: Don’t lean your body weight onto the machines or use them as support. This will decrease the effectiveness of your workout.

Size and Prices of Equipment

Elliptical Trainer

• Brand new this machine will run you $999.99 to $2,000.00, but you get a bang for your buck. These are large in size so you will need an unoccupied space to keep it in, or a decent size corner in your work out space.

• Sizes vary

Stair Stepper

• Brand new this machine will cost you $1,024.00 to $5,000.00. These are not portable machines but surprisingly don’t take up a lot of space. You can easily fit it in a corner.

• Sizes range from mini-full size.

Treadmill

• Brand new this machine will cost you anywhere from $300.00-$3,500.00.

• Storage is one of the best things when using a Treadmill, the majority of these machines can fold down and slide up under your bed or in your storage space.

• Increasing the amount of cardiovascular exercise you do within a week has so many different health and medical benefits. A few hours a week can add more then a few years to your life. Cardiovascular exercise affects the body on so many different levels; your heart, lungs, muscles, breathing, blood. It is a powerful prevention tool that has so many benefits that you can change your life, starting now.

  

  Health and Medical Benefits

• Effective weight loss due to burning calories.

• Decreased stress, you increase your serotonin. This is a chemical in your body that effects depression and mood.

• Increased energy, you will boost your metabolism which will produce more energy to do more things.

• You strengthen your heart and lungs. With cardio exercise you will boost your oxygen levels, which will oxygenate your blood and increase the flow through your heart and lungs. This flushes your system and helps rid your body of harmful wastes. Increased lung capacity, means deeper breaths, stronger lungs and increased endurance.

• Better Sleep, cardio exercise releases tension and the intensity and timing of exercise somehow play a major role in sleeping better. It is even known to relieve insomnia.

• Renewed self-confidence. A fit you will increase your self-esteem, which will improve your social standing, increase your happiness and offer you a new, improved you.

• Reduces the chances of heart diseases and some cancers. This is possible because when you are overweight your lipid levels aren’t balanced. Your body has increased wastes and fewer defenses. Poor activity affects your immune system and its ability to fight off infection. You can be putting an overwhelming weight on your body without even knowing.

• Increases bone density. This is major because you don’t want to battle osteoporosis or osteopenia.

• Decreases factors for Type 2 Diabetes. If you have a family history of diabetes then you should consider prevention at an early age. With a healthy body and effective cardio, you can save yourself from poor insulin, and having to insert a needle into your body for the rest of your days.

• Improves your sex life. Increase cardio = more energy+ higher self-confidence+ increased blood flow. All of these things will help spice up your life in the bedroom.

• Regulation of Digestive System. Exercise will boost the amount of trips you take to the bathroom, but you are ridding your body of harmful waists and also regulating your digestive system which will reduce your chances of getting acid reflux, gas, and constipation.

• Improves Immune System, your blood has white blood cells that protect the body against disease; you also have lymph, and lymph nodes which fight off harmful pathogens. When you exercise you are at optimum level to fight off infections and diseases.

• Reduced medical costs. With illness comes high insurance and less insurability. The times are changing and people are considering the factors of good health versus bad health. Businesses are also considering the costs to insure people who don’t’ take care of themselves. In the long run, with cardio exercise you are increasing your health and preventative medical bills are always cheaper then illness and chronic disease.

Effects on the Body (Heart, Lungs, Muscles, etc…)

Cardiovascular exercises have a major effect on the heart, lungs, muscles, in fact your entire body. A little bit of cardio increases and improves the functions of oxygen in the body. The overwhelming benefit that cardiovascular exercise provides is a never ending list. When considering Cardiovascular exercises, consider that they are directed at the cardiovascular system which encompasses; the heart, veins, arteries, capillaries, and the plasma and cells that make up the blood.

It improves heart function by reducing the fat around the heart and improving circulation through all of the parts of the body to the heart. Lung capacity increases with cardio, your respiration improves and endurance.
With cardio exercise your muscles begin to tone up on the inside and outside. More muscle mass equals less fat.

With a few moments taken in your day you are promised a wealth of benefits that will and impact your life in a positive way. Cardio has many benefits.

Glute Exercises

Shaping the gluteus maximus is not as easy as most women would hope for or men for that matter. Plastic surgeons are trying to provide a scary shortcut, but exercise can increase the size, contour the shape or decrease the size of the buttock muscles without spending going under the knife at the hospital. The results will be dependent on your body type. Men will face the same challenges women do when it comes to altering the buttock shape.

For example, a lean tall body in a male will often feature a flatter gluteus maximus. The same can be said for a tall woman; although for women the height and weight does not necessarily predict a flat behind since women use their bodies differently. Many short women who tend toward the plumper or thicker body type find they do not have any shape to their glutes at all.

Unfortunately exercise can tighten our muscles causing the muscle to flatten rather than grow or the reverse. And for some body types, any workout causes all muscles to grow. There are a few exercises that can help both men and women beat their body type. If you need to build the buttock muscles, sprinting, clenching and quick contractions will help.

When most of us exercise, we go for the long haul and never think about quick reps. Quick reps are the answer to increasing size for the gluteus maximus. If your goal is to contour the buttocks, then try yoga, dance or intense stretching workouts. Elongating the muscles will assist their elasticity giving them form and defined shape.

If the aim is to increase the size of the buttock muscles, then slowly strengthening through weight training and steady aerobic activity is the key. Try sprints and runs concentrating on pushing forward; this will work the upper portion of the buttocks, the gluteus medius, creating the appearance of a larger butt under the clothes.

If your goal is to strengthen the gluteus maximus for better performance during recreational skiing, swimming or playing tennis, a variety of aerobics and strength training is a great choice. Tire stepping, stair climbs and criss-cross exercises will work the entire gluteus maximus in every direction.

On the other hand, a focus on weight training exercises will create power and strength in the gluteus maximus appropriate for slower competitive sports like wrestling, lifting and cross country skiing.

No matter what your sport focus is, swimming is the equalizer and strength trainer for all muscle groups but especially the gluteus maximus. Every stroke, kick, glide and scissor move is clenching the glutes. Swimming laps without using the arms and kicking only is the best strengthening the buttock muscles could ask for. The resistance of the water creates more force against the swimmers efforts resulting in deeper results than weight training. Swimming will also elongate the body even when the arms are not being used; this will stretch and loosen the tissue as you work it.

Walking in the water is not just for the water aerobic group you see in the morning. The resistance and effort required to walk through the deep end digs deep into the glutes causing the medius and the minimus to work harder. For gluteus maximus strength training, swimming, walking and water aerobics are superb butt busting exercise options.

Massage chairs are acceptable as long as they do not push or protrude into the body to much. If you are feeling discomfort during the use of the massage chair or the next day, it is a good idea to rethink its benefits.

Self massage is possible if you do not have the time or live in an area limited in physical therapists. For any limb or joint you can reach including the gluteus maximus, self massage is an approach that can provide relief to the muscle injured or not.

Since the gluteus maximus is the center or base of our frame, it is a pleasure center too. Much like our belly or back responds to a light touch, so will the gluteus maximus. The buttocks will quickly trigger a pleasure response when massaged lightly and in long firm strokes following the length of the muscle. This muscle can also be ticklish so it is important to confer with the client to be sure the pressure of the stroke is not too light or too strong. Use of oils, creams or gels during a pleasure massage will increase sensitivity and are likely to stimulate this pleasure center even more.

The use of stones in massage is an unexpected pleasure sensation. Cold or hot, the massage stones are either rested on the pressure points of the body or using oils, rubbed against the skin. The texture of stones offers a very different experience than your typical massage with the hands or lower arms.

Massage for physical therapy and healing muscle is often associated with Rolfing techniques in the many massage schools and clinics. Rolfing or deep tissue work is an old European technique and not frequently used in American physical therapy units. A physical therapist will focus on gentle simple massage strokes to help relax muscle tissue while a deep tissue process will target specific underlying connective tissues or adhesions.

Deep tissue massage usually goes against the grain of the muscle fiber in attempt to create heat and stimulate a deeper reaction than normal. Sometimes the masseur will put pressure on the area they think needs repair. This will be a long steady often painful push into that one spot of that muscle.

For example, sciatica can take the form of a burning hole in the center of the gluteus maximus; a deep tissue masseur will use their thumbs or knuckles directly on that spot pushing into the body for a sustained period of time usually one minute. Most patients will walk away with discomfort that lasts for a day or two.

Communication with your massage therapist about the level of discomfort during or after your sessions a good approach to be sure this massage technique is right for you. A healthy injury free gluteus maximus will respond well to a professional touch provided by a licensed physical therapist or masseuse, but an injured gluteus maximus may require extra dialogue to achieve the desired results.

With thorough training, a professional should be able to create happier, relaxed glutes stressed from daily training or other strenuous activity. A maintenance routine can help the professional athlete avoid injury during performance. In turn, a daily professional massage will also help anyone repair tired or stressed muscles in the buttocks, back or legs.

Stretching the Gluteus Maximus

Enough cannot be said about the importance of stretching, warming up and preparing your muscles for athletic activity. Stretching comes before warming up and always in that order. This ensures the entire body is ready to meet the challenge your sport of choice or workout regimen will require. Since the gluteus maximus is the powerhouse and center of your entire body, paying special attention to it during your preparation for a game or workout is a wise move. This is the best way we can hope to avoid injury during athletic pursuits.

Most of us begin our stretches with only our ham strings, back and torso and forget to isolate a good stretch for our gluteus maximus. After your ham string stretch, be sure to take a seat and cross the ankle over the opposing knee. Relax in this position for a minimum of 1 minute prior to switching sides. If you can go longer than 1 minute, you will achieve longer lasting benefits for this large, crucial muscle.

After completing 3 repetitions on each side, move this gluteus maximus specific stretch to the floor. Laying on your back bring your ankle over the opposing knee for a minimum of 1 minute; repeat 3 repetitions for each side of the body. If you prefer variety, lie on your left side instead, raise the right knee to a right angle and gently allow your torso only to rest back on the floor. This will provide a serious lengthening to the gluteus maximus muscle itself. Hold for a minimum of 1 minute for 3 repetitions on each side.

If you are already limber, you will not feel any burn. It should not be your goal in a stretch to feel a burn, instead you should aim to one day, if not already, feel no strain at all. Never bounce during a stretch; this will only tear muscle and defeat the purpose of providing a release to the fibers of the muscle tissue. If you do not stretch enough, you will feel a burn that cannot be avoided.

Eventually your efforts will reward you with a satisfying sense of limberness and no pain during your future warm ups. Expect that goal to take at least one month of faithful yoga classes 3 times per week or daily stretching routines at home lasting 15 minutes.

Following your 15 minute stretch, you can begin a gentle warm up. Warming up for physical activity, sports or even shoveling the snow or working around the yard is a wise move. Even if you are leaving for work which requires sitting at a desk all day, take the time to fit in a 15 minute stretch every morning to avoid back or leg damage over the course of your employment at a desk job. A gentle warm up for the gluteus maximus is as simple as a light jog or elliptical climb of no more than 5 minutes.

Running in place, a 5 minute swim or kicks at the side of the pool are all superb warm ups that will specifically heat up your gluteus maximus. Even a simple but brisk walk around the court, up through the bleachers or down the stairwell at the office is sufficient as long as you keep moving for a minimum of 5 minutes.

Purposeful, deliberate movement is the key to stretching and treating the muscles to a healthy lengthening.

The importance of the buttock muscle in running is very different from those athletic endeavors that require a wide range of movements. Running is a forward motion requiring some balance, but mostly momentum, smooth execution and stamina. Stamina, in this case, means the ability to operate without cramping or seizing up. Strength training of the glutes would be in order for a runner.

Creating a powerful set of buttock muscles with long and slow weight lifting will enable the gluteus maximus to propel and push the runner forward. Smaller weight sets and faster reps will enhance the buttock muscles ability to dash and sprint.

There are a variety of exercises that will train the gluteus maximus to perform in the best way possible for your preferred athletic activity. Drills targeting the gluteus maximus are: the push-up and kick back, the squat twist and lift, the butt press or kegel, the lunge and don’t forget the benefits of yoga or stretching. All of these exercises are intended for both sexes.

Even the kegel is an important routine to incorporate in the male work out program for prostate health and lower abdomen strength. A strong gluteus maximus will provide support for the lower abdomen decreasing the risk of hernias, promoting dependable bladder operation and possibly increasing sexual gratification.

The Push-Up and Kick-Back begins on the all fours with your hands slightly more than shoulder-width apart. You may need knee-pads for this routine. Begin with your knees slightly bent and both feet off the mat, toes pointed. Adhere to proper form in your start position by forming a straight line from your shoulders to your knees. Now in one fluid motion, bend your arms lowering your chest towards the floor into a half press-up and push back while extending the right leg straight back, squeezing the glutes. And repeat alternating legs each time.

This particular movement is rated difficult and will work the largest muscles front and back including a deep emphasis on the gluteus maximus.

The Squat Twist and Lift combines a gentle pressure on the obliques with a highlight on the gluteus maximus. This includes two hand weights that are a comfortable size for you. Start in a relaxed squat with your torso bending forward slightly. Hold the weights in each hand at shoulder height. In one fluid motion, stand while pressing weights overhead and turning torso about 45 degrees to the right, lifting the right knee until that thigh is parallel to the floor. Hold for 5 seconds and repeat, always alternating sides to increase balance and control. This particular movement is rated easy.

Finally, the Butt Press which highlights the buttock muscles and is comparable to a glorified kegel maneuver. Grab one weight which your hold in both hands and lay on your back on your mat. Bending your knees, cross your right ankle over the left knee while holding the weight in both hands, elbows bent. In one fluid motion, squeeze your buttocks; lift the hips until your back is in line with your hips to the knees while pressing the weight to the ceiling. This is a superb exercise that is harder than it looks, although it is rated easy.

The kegel and lunges are also important basic glute highlighting routines that should be worked in to your weight training program. Lunges can be used in your warm up as long as one is moving slowly and not lunging too deep. The kegel is also a first-rate concentrated, but easy movement that also has a place in your warm up. Men should not associate this exercise as being for women only. The pelvic floor is also the source of prostate and sexual health in men.

Lying on your back, bending the knees with your feet on the floor, clench the buttocks then smoothly thrust your pelvis to the ceiling until you have created a straight line with your shoulders. Hold this position without straining any part of your body for 10 seconds and then slowly lower your hips back to the floor unclenching your buttock muscles once you are down. Perform this in sets of 5 for a total of 3 repetitions.

The kegel is known to increase erectile function and for both sexes improve bladder function sometimes eradicating incontinence.

Physics of the Gluteus Maximus Muscle

The anatomy of the gluteus maximus is comprised of three muscles. The gluteus medius is large and under the gluteus maximus muscle. It is not as large as the gluteus maximus which is the largest muscle in the body. The gluteus medius permits our thighs to engage in lateral or outward movements. Spreading the legs, for example, would be a rotation towards the outside controlled by the gluteus medius.

The largest, the gluteus maximus, is on the surface and often the focus of our workouts. It helps us stand and raise ourselves from a seated position. It also helps us straighten our legs muscles. The smallest, the gluteus minimus, rest towards the top and outside of our backside and folds under the gluteus maximus where it attaches to the top surface of the thigh bone. This strong little muscle connects to and works in conjunction with the other muscles, the tendons and bones in the pelvic region including the thigh.

All three work together, to maintain function, process forward movement and furnish integrity to the entire pelvic region. And since the thigh bone is connected to the hip bone, the gluteus maximus commits tremendous energy and guidance to our thigh bones (and muscles) as well as the lower back and vertebrae.

Without the gluteus maximus, our skeleton and specifically the spine would be without support. The glutes are the hinge required for operating the struts (our legs) that keep our skeletal structure upright. The health of our muscles is crucial to the fluid motion of our bones, large and small. Another reason the gluteus maximus is truly the keystone or foundation to the smooth operation of our pelvis.

The physiology of the gluteus maximus in conjunction with your back muscles is also geared to stabilize and propel the entire skeleton whether running, reaching, fighting or crouching. These are all positions that used to be imperative to survival for hunting and gathering.

Today the physiology of the gluteus maximus has been altered and impaired by a biological switch to a sedentary lifestyle. Even in the world of sports where tools and equipment have become an integral part of the game, we see more injury due to the interference by that equipment.

Often the gear increases the demand on the athlete surpassing the human’s true physical capacity. As a result, we see more hip replacements, chronic back conditions and sciatica in the sports arena and off the field.

The biology or biomechanics of the buttock muscles has more to do with thrust and speed when running. Besides the static function of the gluteus maximus, we know that it really leaps into action for us when we need to sprint to the finish line or escape from the predator.

Granted it anchors us increases our aptitude for control in many activities, but biologically it is intended for forward motion. Leaping, vaulting, sprinting and jumping are all forward movements requiring glutes that are in shape enough to propel or push our body weight up and forward repeatedly. Our gluteus maximus is behind: dunking a basketball or leaping for the highest apple, throwing spears or javelins, climbing a rocky cliff face or bounding over hurdles at the Olympics.

Injury to the butt muscles will interfere with your ability walk, sit and stand. Often pain associated with buttock muscle injuries is continuous so it is critical to begin repair immediately. Injury of the buttock muscles usually occur to the gluteus maximus, the largest of the three muscles that comprise the gluteus maximus.

Typically professional runners experience injury to the gluteus maximus because they did not take the time to stretch the hamstrings enough in training. Since all our muscle systems are interconnected, it is critical for professional athletes and weekend warriors as well, to focus on stretching the hamstrings. A poor stretching routine will compromise the gluteus maximus causing it to compensate for the inadequacies of the surrounding tendons and muscles.

During competition it has been discovered that the majority of runners crumple to the ground because a hamstring gives out. Had it been a vital aspect of their workout, it is unlikely they would have seen a cascade of tightening muscles generate this crippling scenario.

Stretching is a common cause of injury to any of our long muscles or tendons. The long muscles in our back and the deep layers in our gluteus maximus are susceptible to over stretching. Over stretching can tear and rip the muscle fibers causing intense pain that requires a lengthy recovery time. In turn, not stretching and warming up prior to athletic activity or simply shoveling the snow in the morning prior to any concerted movement besides making a cup of coffee is enough to cause injury to the gluteus maximus.

When we stretch we often forget to stretch this muscle. If you are a weekend warrior, you will be surprised to discover how painful it is to stretch the gluteus maximus. It is one of the most needed and used muscles in our body yet the most neglected when it comes to stretches and warm up. Lie on your back on the floor or bed and bring one knee up to your chest, now gently press or pull that knee to the opposing side.

You will immediately feel a pull or a pain in that gluteus maximus muscle of that cheek. If you feel a pain, it needs daily stretching to avoid injury and ensure stamina in performance.

Most injury requires three treatments, hot compresses, cold compresses and rest. It is that simple and the rest, unfortunately, is the most crucial step in the repair of all of our muscles. Deep tissue massage is not the answer, gentleness is the key. At the first sign of injury, immediately apply a cold compress to the gluteus maximus muscle. Then get yourself home and lay flat in bed – not an armchair.

Most armchairs are not remotely designed to cushion the gluteus maximus or back correctly. They actually put tremendous strain on the back muscles and radiate that hurt to the gluteus maximus and legs. So lay flat on your bed or favorite carpeted floor and stay that way for at least an hour. When you rise, apply another cold compress followed by a hot compress in 15 minute intervals. Walk around a bit and see how the muscle reacts to this repair schedule.

Unfortunately, professional athletes do not have the luxury to quit immediately after an injury. However, any weekend warrior does, so to insure that next weekends’ volleyball fun is back on track, take the time to heal injuries immediately so they don’t get worse and interfere twice as long with your lifestyle.

Physical therapy, massage, over the counter creams and gels are also available to help heal muscle strain and damage. But these options are also excellent tools and tricks to employ in your training. Use your physical therapist routinely to maintain your muscle and joint health. If his office offers massage, take advantage of it on a regular basis for total well being.

In conjunction with massage, there are gels that provide a warming sensation using eucalyptus and cayenne pepper formulas. These may have a temporary physical benefit by relaxing the injured muscle through warmth like a hot compress. On their own, they will not have any long term medical effect on your backside or any other muscle in pain. If you are injured, it will not hurt to use a warming gel or cream on the muscle immediately to relax it until you can get to a professional for assistance.

Massage can speed healing but ask for a gentle one. Deep tissue massage is only intended for muscles that are in good condition and without injury. Massage itself causes micro tears in the muscle fiber worked on; it is for this reason that damaged muscle should only see the lightest of strokes.

The gluteus maximus will benefit from a cream or gel aided massage with long diagonal strokes. Firm, slow pressure along the length of the muscle from hip to upper thigh in a diagonal motion will provide the best pain relief. The respite from the pain will help the muscle relax aiding and speeding the repair. After the massage, take the time to rest for a minimum of 15 minutes on your back without stretching or clenching the gluteus maximus. Then slowly continue with your activities, periodically applying hot and cold compresses or a gel or cream, when you can throughout the day.

Weight Loss Training Routines

How to effectively lose weight, look trim and be fit has always been a hot topic. Every time you turn around it seems there is another fad diet, new findings on what you can’t eat anymore, or what you need to eat more of, how to starve yourself thin, or eat more to be thin.

Although nutrition in an extremely important factor to our health and weight, the bottom line is losing weight takes exercise. As much as people would like to have a way to burn the calories away while doing no physical work, it isn’t going to happen. The good news, however, is that you can help how much weight you are losing while doing absolutely nothing. You can get better results from the cardio exercises that you do.

The simple answer to an effective and steady weight loss plan is with weight training. Adding strength training to your life helps you to add lean muscle mass to the body. Muscle mass is more compact than fat tissue, which will help you look more sleek and fit. Muscle also requires more calories to function than fat tissue does. This means as you add lean muscle mass you will be burning more calories constantly during the day.

It also helps by increasing and stabilizing your metabolism which will aid in getting rid of difficult tummy fat. A study at Tufts University, showed out of two groups, one following a diet and doing strength training, and the other only following the diet, the strength training group lost 44% more fat.

When adding weight training to your routine you will need to decide what types of exercises you can feel comfortable with, stick with and that help achieve results that suit your fitness goals. Some popular strength training programs such as certain types of yoga and pilates use the weight of your own body as resistance, as opposed to weights. These exercise programs include strengthening of specific muscle groups, as well as core strength muscles.

They also focus on entire body fitness. When putting together your routine, don’t feel afraid or intimidated of really “pumping iron”. Many men feel that this will only make them look “thicker” if they are already overweight, and all too many women are afraid lifting weights will make them be bulky and masculine. Both are very wrong. As a man lifts weights he does build muscle mass due to the amount of testosterone he produces. As he builds muscle, however, his metabolism is increased, burning off all the fat around the growing muscles. Lean muscle mass makes one slim, toned and defined.

As for women, they lack the testosterone to naturally “bulk up” from just doing weight training. As a woman builds muscle her body becomes more lithe and slender. Many people enjoy using exercise machines for resistance. They can be a very convenient and safe way to add strength training. Those who are new to strength training find the machines easy to use. For those wishing to build more muscle faster, or for those who like the full body incorporation in their strength training, free weights is the proper choice.

Exercises such as squats, dead lifts, bench presses and shoulder presses work the largest of the muscle groups. The larger muscles burn more calories while resting than the smaller muscles do, so targeting them is key to optimum weight loss.

The effectiveness of adding a weight training routine to your weight loss plan can make all the difference on how successful you are at reaching your fitness goal. As well as helping to show results by helping you to lose weight faster, building muscle helps with weight in the future by building your metabolism to allow you to burn more calories throughout the day, even when not dieting or exercising.

For anyone struggling with weight loss, building lean muscle mass can help your body to function better, look better and lose weight more effectively than diet and cardio alone.

Basic weight stands, ellipticals, stair climbers, rowing machines, exercise bicycles and treadmills are conventional machines and weight equipment we see in any gym. These are the proven tools available to assist working out the gluteus maximus.

On occasion, a plastic contraption is advertised on TV which is said to target the glutes or your abs. These are not tested or even designed to handle all body types and weights. They can cause injury or even break during use potentially puncturing the skin. Any equipment seen in a gym has been tested by reputable companies and the use of them is rated for all people. If there is a weight limit it will be clearly marked on the machine.

Rowing machines are an easier on the back and do provide some benefit to the gluteus maximus. If you have a back problem or just want to vary your routine, try a rowing machine focusing on good form and endurance.

Home gyms, the basic weight bench or free weights at home are fantastic for working your gluteus maximus without heading out to the gym. A basic weight bench with double barbells attached at the foot is perfect for focusing on the glutes. Lay on your stomach, let your arms fall to the ground and position yourself so the weight arm comfortably rests at the base of your calf, not on the Achilles heel; this is the correct position to perform reps that will work the buttocks.

A minimum of 5 reps three times per side is advised for the basic routine for each muscle or muscle group. A Bowflex or Nautilus has many options standing or sitting to target only your glutes. Try the standing glute workout where you use your foot to pull down a weight of your choice. This variation will broaden your options which are often stuck on the bench flex with or without weights to target the glutes together or separately.

Rubber bands and other physical therapy aids are another option for targeting the buttocks standing or sitting. While lying on your back, stretching one leg to the ceiling attach a band to your foot and push to the ceiling. This isometric, resistance move is touch but highlights the gluteus medius under the larger outer buttock muscle.

Workouts for the gluteus maximus should be varied for the non-athlete, male or female. The weekend or after work gym goers will benefit from any weights, machines or free hand barbells to improve the shape, health and strength of the buttock muscles. Unless you are a bodybuilder aiming to gain the maximum shape worthy of competitions, a minimum of 20 minutes a day or every other day in the gym using any of the equipment available will be an adequate workout for the gluteus maximus.

Machines like the Stairmaster, elliptical, treadmill or stationary bicycle are fantastic and provide a great workout in a short amount of time. When used correctly they also offer less injury than any court games or even running. It is a good idea to cross train on all of them, take advantage of the variety; this will ensure a balanced whole body workout.

A varied routine even if it is only on machines available at the typical gym will also decrease any repetitive stress on any one particular muscle group that over time can exacerbate underlying weaknesses.

Weight Training Routines For Men

Most men are looking to improve their physique. Whether this be simple adding some tone and definition to muscles that are starting to hide beneath layers of fatty tissue, or packing in enough muscle to bulk up comparative to professional body builders. No matter what level of muscle mass a man is looking for, the most popular and effective exercises to strengthen, tone and build are the same.

These exercises are known as the “big four” and they are the cornerstone of any weight training program. The first of the “big four” is the squat. Squats are vital for lower body training. When beginning a squat you should push your hips back as far as possible. Keep your back arched. At This point you should be feeling a bit of stretch in your hamstrings. Then it is time to bend the knees and squat as low as possible while keeping good form. Making sure squats are executed in this manner allow squatting of maximal weights. You should always be careful not to descend too rapidly, or to overextend the torso.

The second of the four exercises is the dead lift. This exercise works many upper and lower body muscles. When doing dead lifts the legs should be narrowly separated. The back and hips should always be kept straight, especially when reaching down for your weights. Keep your shoulders aligned over your knees.

The third, and most widely recognized exercise of the “big four” is the bench press. This exercise works upper body muscles, but focuses on the pectoralis major muscle. Proper technique with this exercise require keeping your lower back very arched, and your shoulder blades squeezed together. Your range of motion should be shorter for heavier pressing.

The last exercise of the group is the shoulder press. As the name implies this exercise develops the shoulder muscles, however, it also helps develop and strengthen core muscles of the back and abdominal area by moving your center of gravity, causing these core muscles to work to stabilize the spine.

There has always been much debate over if it is better to use free weights or exercise machines. The answer on which to use depends on what you are wanting to achieve with your training. Weight training machines offer controlled resistance and muscle group isolation. This can be good for rehabilitating injured muscles, or if you are looking to maintain your current muscles without “bulking up” so to speak.

Machines are also handy if one is working out alone, to reduce any danger of accidents that may happen when lifting free weights without a spotter, or someone present. For the person who wants to continue building their strength and muscle mass, however, free weights are the better choice hands down. Free weights not only work the targeted muscle groups, but they work the core stabilizing muscles as well, helping with better balance and stability.

Avoiding injury and over exertion are key factors of a successful weight training program. Making sure to warm up before your work out is imperative to prepare your body. Although the ego may say push harder, lift more, the body can be in sharp contrast to the idea. Slowly working up the amount of weight that is being lifted will help to keep your muscles in a steady state of growth. Working with overly heavy weights for too long can not only injure the muscles, but cause you to plateau and stop gaining strength. When adding weight start by just adding 10 pounds at a time.

A good rule of thumb is if you can do more than 6 reps, your current weight is too light. If you can’t do four reps, your weight is too heavy. The optimal amount of reps for muscle building is 5 per set. The usual number of sets for heavy lifting is between 1 and 3. Over doing this number leads to improper techniques being used as you become more fatigued. This in turn leads to not only poor results for your hard work, but can be seriously damaging to your body. You always want to push the body to grow, but not to the point of damage.

There are many reasons people choose not to work out at the gym. The cost of membership, the lack of privacy, the inconvenience of making time to go. All of these are reasons many individuals end up never even beginning a weight training routine they have thought about trying out. Luckily, do reap the benefits of a complete and solid weight training workout, you never have to set foot in a gym.

Others may be under the impression that to actually get a good workout at home you will need to purchase a lot of expensive, heavy equipment that will end up cluttering your home. Although certain fitness machines can be great for certain things, you can actually achieve better muscle building results without them.

In order to build strength and muscle you can work with as little as two sets of dumbbells or barbells (one heavy set for things like squats and lunges, one lighter set for curls and raises). Add a bench to that and you are all set to go. For those who would like to take it a step further you can purchase rack of weights to allow for adjustment and increase of pounds over time.

Set up your weights and bench somewhere that you can focus and be comfortable. Set up a time for your workout and stick to it! Creating a pattern of always working out at the same time helps your body to fall into the habit of daily exercise. The longer you push yourself to fall into the habit, the easier it will be to continue. When you have selected your time and set up your weights you are ready to begin.

You should always warm up first. Your warm up should consist of 5 to 10 minutes of light cardio. This will help get your muscles ready to work, while preventing injury. As you move on to heavier lifting it is also a good idea to do some warm up lifts using half of your normal lifting weight. The four most popular and effective strength training exercises are dead lifts, shoulder presses, bench presses and squats. These exercises work the large groups of muscles that help promote overall strength. Other exercises such as lunges, curls, tricep extensions and lateral raises are also good choices for a well rounded routine.

When working out at home you will need to always keep your mind on safety. Never do any strenuous or heavy lifting if you are alone. Make sure your equipment is in safe condition. Never skip the warm up or cool down period of your exercise routine. Your muscles need to stretch both before and after lifting. Research the exercises that are in your routines to make sure you are using the proper technique. Failing to do lifts properly can result in poor results and injury or death.

If at all possible it is a good idea to seek the advice of a professional weight training coach to make sure your completing the lifts properly. Never continue lifting if it is painful. The idea is to push your muscles until they tire out, not until they hurt. Never try to over work your muscles. Not only will this lessen results, but the soreness of an overworked muscle can deter you from sticking with your routine.

The most important thing to remember is your get from your workouts what you put into them. Your home weight training workout can offer you just as good a workout as an expensive gym, but you have to stick with it, be safe and constantly strive to improve.

Weight Training Routines For Women

The muscles of men and women are in many ways the exact same, yet very different when it comes to muscle training and building. The muscle tissue itself is the exact same for both men and women. Because it is the same tissue, weight training has the effect of toning and building muscle mass on both sexes. The area when the difference between the genders’ muscle mass becomes quite apparent is in the amount of “bulked up” muscle that is achieved with the same weight training routines.

As time progresses, a woman following her routine will begin to lose fat and her muscles will become stronger and more toned. This will help to raise her resting metabolism, resulting in more weight loss and definition of the muscles.

Men following this routine will have similar effects except that the muscle instead of just becoming stronger and toned will dramatically increase in size. The reason for this difference in muscle growth between the genders is simple. Testosterone plays an essential role in muscle building. Estrogen plays an important role in fat storage.

With a woman’s low production of testosterone, and higher production of estrogen, her weight training routine needs to be not one of a mans, but one that is specifically geared towards reducing fat and building lean mass in a female body. Although both sexes will build muscle, the same routine will not yield the same results.

One of the most popular types exercise for toning and strengthening today is Pilates. Although there is some styles of Pilates done with equipment, most is done on floor mats. One of the reasons this program is so popular is the exercises range from relatively easy and low-impact to extremely challenging, allowing for everyone to be able to do at least some of it.

Pilates works by targeting muscles around the spine to build core strength, helping to elongate and give flexibility to all muscle groups, which helps to tone and build muscle while keeping a slender appearance. Certain combination exercises are gaining popularity as well. This is not really a program, but a set of exercises that target multiple muscle groups at the same time.

Doing lunges while doing shoulder presses, or squats that incorporate front curls are both examples of combination toning. Some of these exercises (such as the Pilates) use nothing but your own body for resistance. Others (like many of the combination toning exercises) also use free weights and machines.

The decision for exercise machine or free weights is really one of personal preference, and what you feel the most comfortable with. That being said most experts agree that mild muscle work and toning can be accomplished effectively with machines, but if you want more bang for your buck look to the free weights. These weights also allowing you full range of motion that effectively works your muscles.

Dead lifts, shoulder presses, bench presses and squats work your large muscles that help build your overall strength. When doing weight training, however, it is important to remember that the female body repairs muscle faster than a male. This means that although you never want to overwork your muscles, you will have to pay close attention not to under work them. If you begin feeling like you could do more reps than the amount you are doing, chances are you are not working your muscles to their full potential. Continue slowly adding weight over time, to keep building your strength.

Even though women repair muscle tissue faster than men, you always want to allow time for your muscles to heal between weight training sessions. When starting out you should always have the supervision of a professional to ensure you are using proper lifting techniques.

Doing exercises incorrectly or pushing your body past it’s capabilities can result in traumatic injury. Safety should always be of the utmost importance whenever you train. If you do weight training 4 days a week, try doing some light cardio on the in-between days. This keeps you in the habit of exercising, without pushing your body past it’s limits. Neither your aerobic or weight training sessions should extend past 50 or 60 minutes.

When you finally make the decision that you want to start building your muscles with a weight training program the first step of your new routine should be to slow down and get ready. Many times a mistake many people make when starting a weight training routine is to be over confident and jump right in.

Although it is great to have excitement and determination to begin, your body probably doesn’t share in your mind’s enthusiasm. All to often too much is done in the first few days, leaving muscles damaged and sore. As well as being detrimental to your body, this can be very disappointing to your eager mindset.

Many people who jump right in and over do it, end up just giving up because they feel it is too strenuous dealing with the aching muscles and negative progress. This best way to avoid this scenario is to spend your first month of weight training doing nothing but preparing your body for the new routine.

During this prep time you will want to focus on learning proper technique, what exercises you will be doing, and how often. Enlisting the help of a professional trainer to teach you these things, as well as help you to develop a successful routine is strongly recommended.

You should start out during this time with a full body work out. Be sure when exercising that you take time to stretch before any aerobic or strength training routine. This helps to loosen and prepare your muscles for your exercise, as well as helping to reduce the chances of damage to the muscle tissue. After stretching you can begin your exercise routine by warming up the rest of your body with 5 or 10 minutes of light cardio.

Start out with a program that pushes you a bit, but not tremendously. Pick only one exercise for each part of the body. Do each exercise with a very small amount of weight, and no more than 10 or 15 reps of each. Start with twice a day for one or two days a week, then slowly increase the frequency. Slowly over this month you will also begin to increase the weight.

The ideal amount of weight resistance is achieved when you only have the strength to execute your set number of reps, but not being able to do any further. Eventually as you gain strength you will be able to increase the number of reps you are capable of, as well as the amount of weight.

The most common system for doing this is when you are capable of doing 16 reps at your current weight, you should add 3 to 5 pounds to your upper body weights and 10 pounds to lower body weights. When you add the weight you should drop yourself back down to 10 reps, and begin the process over again. This keeps you at a steady stream of improvement, without any drastic changes that can overwhelm and injure your body.

By the end of your first month, you should have a pretty good idea of what your body feels comfortable with. The key to progressing to your desired goal is to not let yourself slack off. It is important to keep challenging your body. When a certain exercise has become very easy for you, it is probably time to add an exercise for that muscle group, or replace the current exercise with one that is more difficult.

The same goes for your weight and reps. If your body is not feeling challenged or pushed by your current routine, then it is a safe bet that you are in a sort of stasis, maintaining your current muscle mass, but not improving it. Maintaining a slow yet steady progression keeps you mind focused on your goals, and keeps your body moving along the path to achieving them.

Rachele Brooke Smith

Rachele was born November 7 to Tracy and Dr. Kris Smith. She is the second oldest of five children. Growing up in Arizona, Rachele developed a wide variety of interests including skiing, tennis, break dancing and teaching. She graduated from high school in 2006 and continued her education in Utah. Currently, she is majoring in Psychology and is pursuing a Masters in Human Services and Management.

Since her arrival in Hollywood less than five years ago, Rachele has been featured as a dancer in the Robert Zemekis adaptation of A Christmas Carol, the Zac Efron comedy 17 Again and in Alvin and the Chipmunks: The Squeakquel. Rachele also danced as an Ironette in Iron Man 2, and most recently was a featured dancer in the new musical Burlesque, starring Cher and Christina Aguilera.