Fitness

Don’t Like Push-Ups? Try This

When performing push-ups, exercise results are augmented for the amount of effort applied.  In other words, you get “more bang for your buck” because multiple muscle groups are being activated.  You can get toned and stronger (arms, shoulders, chest, back, legs and abs) sooner.

BUT push-ups are no fun and they are hard to do!!

Try this:  start with wall push-ups.  These will help build up your strength gradually, progressing to the traditional horizontal push-up. The benefits of Push-Ups are many:

  • Build strength and stamina
  • Help develop a fit upper body and core
  • Work multiple muscle groups
  • Burn calories / lose weight
  • Do them anywhere
  • Increase difficulty as strength increases
  • No equipment needed.

The muscles summoned and exercised are:

  • Chest, pectoralis major
  • Shoulder, deltoids
  • Upper arm (back of), triceps
  • Arms, biceps
  • Abs, rectus abdominis & obliques
  • Back, erector spinae
  • Legs (front of thighs), quadriceps.

To maximize results, use proper Wall Push-Up form:

wallpushup_blog  Wall Push-Up

  1. Face wall, standing an arm’s distance away.
  2. Place your palms flat on the wall, finger tips up. Hands should be at shoulder height and slightly wider than shoulder width distance apart.
  3. Lean in toward the wall, bending elbows.
  4. Keep heels on the floor and abs contracted.
  • Keep body straight like a plank (feet under hips).
  • Elbows up.
  • Do not let hips sag.
  1. Hold a few seconds.
  2. Then, push away bearing body weigh on arms, back to starting position.

While performing push-ups and increasing the number of reps, muscles will begin to fatigue.  To forestall this fatigue, breathe with control so that the muscles may receive adequate oxygen.  When doing a wall (or regular) push-up:

  • inhale as you bend your elbows
  • exhale as you straighten them.

To increase difficulty:

  • Place feet farther away from the wall, making the body more horizontal.
  • Keep your heels on the floor
  • Perform push-up from this vantage point.

Another variation is the Push-Up to Standing:

pushuptostanding_blog  Push-Up to Standing

  1. Inhale, lower body to push-up/plank position.  Elbows are next to the ribs
  2. Exhale, pushing arms to straight position.
  3. Inhale walking hands back to feet.
  4. Maintain forward bend position, hanging like a rag doll.
  5. Exhale, rolling spine up to standing position
  6. Inhale, repeat sequence back down to push-up position.
  7. Repeat steps 2 through7.
Whole Health

How to Lose a Pound of Body Weight

A person wanting to lose weight needs to burn more calories than are consumed, simple equation.  However metabolism, the rate at which an individual burns calories to maintain their bodily functions, also has an impact.  Metabolism differs from person to person.  It depends on muscle mass, activity level, height, and the sex of the individual.

To lose one pound in a week, a person must either reduce their caloric intake by 3,500 calories or burn an extra 3,500 calories (while keeping intake the same).

So, does that mean when trying to lose weight a person may eat what he/she wants as long as he/she is not eating too many calories?  Answer:  Yes and No.

To sustain health, the quality of the food ingested is important.  Eating low nutrient, fatty and processed foods can cause overeating because these foods are quickly digested, leaving you hungry shortly thereafter and undernourished.

Consuming these foods may lead to development of lifestyle diseases (disease that potentially can be prevented by changes in diet, environment, and lifestyle) such as Type II diabetes, heart disease, obesity, and osteoporosis.

Vegetables, whole grains, fruits, nuts and yogurt will fill you up longer.  Also, they are rich in fiber, vitamins, minerals and antioxidants that promote a healthy heart.  To meet daily requirements, eat a mix of unprocessed, nutrient-dense foods (foods that contain lots of nutrients compared to calories) every day. Look for foods that contain vitamins, minerals, complex carbohydrates, lean protein, and healthy fats.

Note:  To maintain good health it is best to not lose more than 1 to 1.5 lb. per week when in weight loss mode.