https://www.facebook.com/411415602384884/

Anytime Fitness Gym: Brandon, 501 W Brandon Boulevard, Brandon, FL (2026)

10/22/2015

What Muscles Need to Be Stretched to Do the Splits?

Performing Hanumanasana, or the splits, is an effective way to stretch your legs. However, it's important to understand which muscles are being stretched so you can properly prepare those muscles for splits. When you know how to stretch these muscles, you will be able to appropriately prepare your body for the deep and invigorating pose, Hanumanasana.

Iliopsoas
The iliopsoas is one of the major hip flexors. To stretch it practice a low lunge. The low lunge is a good first stretch to prepare your body for splits. Get down on the floor on all fours -- hands and knees. Place your right foot in between your hands. Move your left knee back until you feel a stretch in the front of your left hip. Make sure your right knee is directly over your right ankle. For a deeper stretch, lift your arms up by your ears. Hold the pose for six long, deep breaths, then switch sides.

Hamstrings
The hamstrings extend the hip and straighten the leg at the knee joint. They are the next muscle group to stretch before splits. To stretch the hamstrings practice Ardha Hanumanasana. From all fours place your right foot in between your hands and straighten your right leg. Scoot your right foot forward until your left knee is directly over your left hip. Flex your ankle and point your toes back toward your face. Hinge at your hips as you lengthen the top of your head toward your toes. Squeeze your shoulder blades back and together. Hold for six breaths, then switch sides.

Stretches Work?

Abdominals
Your abdominals are the last muscles to stretch before performing splits. Come to your knees and place your hands on your low back. Point your fingers down and your thumbs out. Lean your hips forward and gaze up. If you can, reach your right hand back and grab your right ankle, fingers inside with your thumb out. Then reach your left hand back and grab your left ankle. Push your hips forward, lift your chest up and lengthen the back of your neck. Hold for six breaths. Do two to three sets.

Splits
Now that you have stretched your iliopsoas, hamstrings and abdominals, you are ready for the full version of Hanumanasa. Come to all fours. Place your right foot in between your hands. Slowly inch your right foot forward and your left knee back until you feel a stretch in your right hamstring and left iliopsoas. Lift your chest up and squeeze your shoulders back to lengthen your abdominals. Engage your right hamstring and left iliopsoas as your draw your knees toward each other. Release and deepen into your split. Hold for six breaths, then switch sides.

10/21/2015

Do Toe Raises Help With Running?

Running requires several different muscle groups to engage in order to keep your body in proper alignment and keep you from getting injured. Many runners tend to focus on the big, sexy muscles when stretching and cross training, and overlook muscles running along the shinbone. Incorporating toe raises into your routine can help strengthen the muscles in your front lower leg and prevent strains and sprains, including shin splints.

The Move
Toe raises are an easy strengthening move that can be performed almost anywhere, at almost any time. Sit on a chair with your knees bent and feet flat on the floor, then lift the toes and the front of your foot so that your toes are pointing at the ceiling and the ball of your foot is raised off the floor; your heel stays on the ground. Hold that contracted position with your toes up for two seconds before returning to the starting position. For an added challenge, place a light weight or can of soup on top of the foot when you lift.

The Muscles
Performing toe raises engages three muscles that run the length of your shin from your ankle to your knee. The largest and most notable of these is the tibialis anterior, which is the main fleshy part of your shin, and connects to your big toe. The tibialis anterior engages when you flex your ankle. The extensor digitorum longus is found on the outside of the shinbone, and stretches all the way to the tips of your four outer toes. This is one of the muscles you use to extend your toes and flex your ankle. The extensor hallucis longus connects part way down your shinbone rather than near the top like the other two, and extends all the way to the end of your big toe, and is the only muscle responsible for extending the big toe.

Injury Prevention
Strengthening the lower legs is a vital part of your training as a runner. Toe raises are one of the exercises prescribed to treat and prevent shin splints and Achilles tendinitis. Shin splints is a painful condition that results from the muscles along the shin pulling away from the lining of the bone, and is more common in novice runners. Runners with shin splints complain of pain in the front of the leg above the ankle. Achilles tendinitis presents itself as pain and inflammation in the Achilles or adjacent tendons, which run from the base of the calf muscle to the heel.

Complementary Exercises
In addition to toe raises for strengthening the front of the lower leg, you can perform calf raises to strengthen the muscles and tendons in the back of the leg. Calf raises are the opposite movement as toe raises. Instead of pointing your toes into the air, you balance on your toes and raise your heels into the air, as if you're standing on your tip toes. Toe raises and calf raises should be performed after walking or jogging to warm your muscles up, and should be followed by light stretching of those muscles.

10/20/2015

What Muscles Are Primarily Stretched in the Bent Leg Adductor Complex Stretch?

If you’ve ever tried to balance on one leg or ridden a horse for an extended period of time, you probably have a keen awareness of the adductor complex muscle group, since sore inner thighs are usually an indication of adductor use. Stretching each muscle within the complex can be a bit tricky, as the muscle group is large and extends along the femur which is the longest bone in the body. Warm up your muscles with a few minutes of light cardiovascular activity, then perform these bent-leg adductor complex stretches to help loosen up your inner thighs.

The Five Adductors
Five muscles make up the adductor complex: the adductor magnus, adductor longus, adductor brevis, gracilis and pectineus. These five muscles originate on the pelvis and sitting bones, extend down the inner thigh and attach along the femur and lower leg. Thus, they’re essential for daily activities like standing, walking, balancing and moving your thighs together.

Standing Adductor Stretch
The adductor longus, adductor brevis, pectineus and gracilis can be stretched using Tree pose. Stand on a firm surface -- such as wood flooring -- with your feet together and hands by your sides. Root down into your left foot and lift your right foot off the floor. Grab your right ankle and place the sole of your right foot on your left inner thigh. Straighten your spine and raise your arms up over your head with your palms facing each other. To deepen the stretch, try to pull your bent knee backward using only the strength of your legs. Hold for 60 seconds, release and switch sides, as the adductor stretching occurs on the bent leg.

Sitting Adductor Stretch
The Bound Angle pose stretches the adductor magnus, longus and brevis, and the gracilis. To get into the pose, sit on the floor with the soles of your feet together and let your knees fall apart. Wrap your hands around your ankles, straighten your spine and bend forward, trying to bring your navel to your feet. Hold for 60 seconds then try the pose with your heels at varying distances from your groin, as the adductors are lengthened at varying degrees depending on foot-to-groin distance. Make a conscious effort to extend your knees toward the floor, as this will stretch the gracilis further, but do not use the strength of your arms to push your knees down.

Lying Adductor Stretch
Let gravity do most of the work in the Reclined Bound Angle pose; the same muscles will be stretched but gravity will be on your side. Keeping your legs as they were in the sitting Bound Angle pose, release your hands, lean your trunk backward and lie down. Slightly contract your abdomen but try to keep your thighs relaxed. Do not pull your knees to the floor, as this will create tension in your lower back and groin. Instead, let the weight of your legs slowly draw your knees downward. Hold for an additional 60 seconds then release by drawing your knees together and sitting up.

10/16/2015

How to Lose Fat & Tighten Up the Chest

A well-defined chest is the ultimate sign of femininity among women and masculinity among men. However, if you have excess fat covering your chest, these ideals might seem out of reach. Rather than settling for a flabby chest, commit to a healthy diet and a fat-blasting workout routine that includes cardio, strength training and pectoral exercises. When you start losing weight and your total body fat reduces, the excess fat in your chest will also give in. On top of that, the targeted exercises will ensure that your chest appears tight and toned.

Step 1
Make healthy food choices to reduce your caloric intake. For instance, skip high-calorie desserts or replace them with fruit; drink water instead of soda; and instead of chips, snack on air-popped popcorn. Read food labels so you can compare nutritional contents. Keep in mind, it takes a deficit of 500 calories a day to lose one pound of fat a week.

Step 2
Reduce your portion sizes so you consume fewer calories. The American Council on Exercise suggests reducing portions by 10 to 15 percent, and eating frequent small meals throughout the day so you prevent hunger and stay satiated. A small lunch could be an apple with a turkey or lean roast beef sandwich that's made with low-calorie mayonnaise, low-fat and low-sodium American cheese, tomato and lettuce. A small fruit salad, or veggies with a low-cal dip are healthy snack choices.

Step 3
Avoid sacrificing nutrients while you're dieting. Emphasize a healthy diet that includes filling whole grains, reduced-fat dairy, veggies, lean protein and fruits. Limit salt, alcohol, sugar, and saturated fats.

Step 4
Perform 150 to 300 minutes of moderate cardio a week to burn calories, as recommended by the Department of Health and Human Services. Exercise at an intensity during which you can still talk. Consider jogging, swimming laps, walking briskly, jumping rope, playing tennis, or bicycling. Find activities you enjoy and add variety to your routine to challenge your muscles slightly differently each time.

Step 5
Incorporate full-body strength training at least two days a week. Strength training stimulates muscle tissue, which gives your resting metabolism a boost, because muscle tissue uses up more calories than fat. Work all your major muscle groups including your legs, back, chest, shoulders, arms and abdomen, with exercises such as pull-ups, pushups, bent-over rows, crunches, lat pull-downs, lunges and squats.

Step 6
Make barbell bench presses part of your strength-training routine. According to an ACE-sponsored study, this exercise is one of the most effective chest workouts. Lie face up on a bench with your arms extended, and hold a barbell with a slightly wider than shoulder-width overhand grip above your chest. Then bend your elbows out, lower the barbell to about 1 inch above your chest, and slowly press it back up. Perform eight to 12 reps and two or three sets. If you're new to this exercise, use minimal weight, or just the barbell bar, to develop proper form. Once comfortable, slowly increase the weight. Aim for a resistance that's makes it hard to do another repetition after finishing the set. Have a spotter available, especially when using a challenging weight.

Step 7
Strengthen your chest with dumbbell chest flyes. Lie face up on a bench, hold a set of dumbbells in your hands, and extend your arms above your chest. Turn your hands so your palms face each other, and then slowly separate the weights, moving your arms out to your sides. When your upper arms are close to parallel to the floor and you feel a stretch in your chest, make a hugging motion with your arms to return the weight to the starting point. Perform two to three sets and eight to 12 reps.

10/15/2015

Lower Back Mobility Exercises

The back is all too commonly a source of stiffness and discomfort, helped in no way by a modern sedentary lifestyle. Performing simple lower back mobility exercises on a regular basis can help increase flexibility in the lumbar spine. Talk to a spine specialist or physical therapist if doing mobility exercises causes pain or aggravates an existing condition.

Extend and Release
A lower back extension is a lower back mobility exercise done on the floor, preferably with a mat for cushioning. Lie face down on your stomach with your palms flat on the floor just beside your shoulders and your legs straight out behind you. Press into your hands, straighten your arms and lift up as far as you can, keeping your pelvis and legs relaxed. Breathe steadily as you hold the posture for 10 seconds, then slowly lower yourself back down to the floor.

Rolling Forward Bend
Standing mobility exercises should only be done if they do not cause pain, according to the website Backcare. To do a forward bend, stand with your feet hip width apart, your knees slightly bent. Pull your abdominal muscles in towards your spine to support your back, and begin to roll forwards one vertebrate at a time. Let your arms hang loosely and relax your neck and head, releasing tension. Roll back up and then roll back down, repeating 10 times.

Knee Hugger
To gently release your lower back, lie flat on your back with your knees bent. Pull one knee up toward your chest and hold it for five to 10 seconds before releasing and switching sides. Repeat five to 10 times on each side. You can also pull both knees to your chest, again holding the stretch for five to 10 seconds and repeating the motion five to 10 times.

Twist and Shout
Twists can provide a powerful stretch in the spine, so move into them slowly and don't hold your breath. To do a lower back twist, lie on your back with your knees bent and pressed together. Leave your arms comfortably on the floor by your sides, palms facing down. Without lifting your upper back from the floor, roll your knees to one side, keeping them together. Stay for five breaths, then switch sides.

10/14/2015

How Is Exercise Satisfying?

Money walks. That was the message hammered home to the American public recently when a new one-year study of 100 adults found those offered cash incentives more likely to stick with weight-loss programs than those not offered green carrots. Pity that. Not only do most of us not have fairy-godmother fitness trainers wafting hundreds under our noses with every pushup, but look to exercise only as a way to pocket a few extra bucks and you wildly miss the point. Cue your most inspired, heart-thumping soundtrack. Throw on your colorful, sporty workout garb. We’re about to lay down exercise's real-word satisfactions.

Feel Good Naturally
“What keeps fitness buffs on a continued path of regular exercise is the way it makes them feel every day,” says Austin-based physician Richard Kelley, M.D., author of "The Fitness Response" and co-founder of Physician’s Way Healthy Weight Loss. “Exercise enhances mood. Period.” The release of endorphins, the body’s natural pain relievers, most often accompanies prolonged aerobic exercise, which uses large muscle groups like arms, legs and hips in repetitive, rhythmic ways to accelerate heart rate and induce sweating, and includes running, swimming, tennis, basketball and brisk walking. Strength training has also reportedly led to this positive sensation, says Dr. Kelley. Heck, even dancing. And we all can agree dancing just makes us feel … better.

Can't Touch This
The more we exercise, the more efficient our metabolism becomes, all the better with which to torch calories, explains Dr. Kelley. The pounds start dropping, the compliments start being showered, and suddenly there's real incentive to head back to the gym. What we know of exercise's psychological advantages is that it improves self-esteem. Need convincing? One University of Florida study found the mere act of exercising -- no matter what strength-gaining or fat-losing goals are met -- leads to more positive body images. Those who attempted any exercise were convinced they looked better. This can't-touch-this confidence is sexy, magnetic and intoxicating. Considering a whopping 60 percent of Americans report hating on their bodies, this shows us the superpowers that exercise wields. Heed Nike: Just. Do. It.

Jack Be Nimble
Mental acuity. Focus. Exercise just keeps you sharper. A recent study of 700 older adults in the journal "Neurology" found that regular exercise prevented brain atrophy, cut gray-matter loss and preserved white matter. In other words, exercise enhances cognitive function. According to researchers, exercise ups levels of a secreted protein known as BDNF, which promotes nerve-cell health and is activated in brain areas involved with higher thinking, learning and memory. The study also suggests that exercise may be even more effective than intellectual activities, such as crossword puzzles, at preventing the decline of mental acuity. Worth nabbing that gym membership, no?

On Your Mark
The Surgeon General recommends adults engage in moderate-intensity exercise for at least 30 minutes most days of the week. If you’re used to leading a sedentary life, this can sound overwhelming. The key is starting. Accept where you’re at, start where you’re at, and keep chiseling away until you get where you are going. “Many who struggle to exercise are simply on the upside of the learning curve. Many give up on goals without realizing the taste of success and how close it is,” says Kelley. Try to overcome initial hurdles and strive for any small glimpse of what workout success looks and feels like. Once you experience rewards of your work -- and success -- you will go back for more.

10/13/2015

How to Gain Weight Fast With a High Metabolism for Guys

Your hefty friends and family envy your high metabolism, but you only see it as a genetic curse. A high metabolism means your body uses lots of calories for energy -- which saves you from being overweight, but also makes it hard to fill out and look, well, big. Making significant changes in your body weight takes time, though. The fastest at which you can expect healthy weight gain from lean muscle and bone is 2 pounds per week. Faster weight gain will likely result from unhealthy fat -- which won't make you feel or look better.

Step 1
Calculate your daily calorie needs for weight gain by multiplying your weight by 18 or 19. For example, if you weigh 160 pounds, aim to eat about 3,000 calories per day. Men who are extremely active -- with a physical job or athletics -- may need 500 to 1,000 calories in addition to this calculation to encourage weight gain.

Step 2
Choose healthy, calorie-dense foods for your calories. Complex carbohydrates, lean proteins and healthy fats should make up the bulk of your meals. Junk foods may be high in calories, but they don't help you gain healthy weight and leave you vulnerable to chronic health conditions, such as high cholesterol. Sweet potatoes, whole grains, dried fruit, fatty fish, nuts and avocado are foods to include in most meals. Avoid resorting to fast food -- pull out your own pots and pans and make your meals at home to ensure their quality.

Step 3
Eat at regular two- to three-hour intervals so you don't have to gorge and feel uncomfortably full. Make each meal contain 400 to 800 calories. Sample meals include a large bowl of oatmeal with raisins, walnuts and whole milk; a turkey, swiss cheese and avocado sandwich on pumpernickel; and whole-grain pasta with olive oil, lean turkey, broccoli and tomato sauce. Carry snacks, such as trail mix or yogurt mixed with granola.

Step 4
Strength train two to three times per week to encourage the growth of lean muscle. Work every major muscle group -- those in the hips, legs, back, chest, arms, shoulders and abs -- with at least one exercise consisting of one to three sets of four to eight repetitions. Use heavy weights that make it a challenge to complete all the desired reps.

Step 5
Keep your heart healthy and appetite stimulated with light cardio workouts two to three times per week. Stick to just 20 or 30 minutes at a time of brisk walking, cycling or jogging.

Step 6
Have a post-workout meal after lifting or cardio sessions to replace the calories burned. A whey protein shake made with frozen fruit, yogurt and nut butter provides ample calories and nutrients required to help encourage lean muscle-mass growth.

10/09/2015

Calorie Deficiency and Running

A calorie deficiency and running can mean disaster for your performance. Calories are fuel for your body and without adequate amounts, you won't have the energy to exercise at your full potential. Your body may start to use up muscle mass for fuel and, on long runs, you may experience the dreaded "bonk," in which your energy drops so dramatically that you just cannot go on. Properly fueling before and during a run is essential to prevent a calorie deficiency, even if you're trying to manage your weight.

Getting Enough Calories
A calorie deficiency means you're not eating a sufficient number of calories to support your body's needs. You need calories for basic bodily functions, such as breathing and pumping blood, and to digest food. You also burn calories doing the tasks of daily living, such as showering, driving and cooking dinner. Running burns another 270 to 733 calories per half hour, depending on your speed and size. The larger you are and the faster you go, the more calories you burn. Add this all up and the average active female adult needs at least 2,200 to 2,400 calories per day to maintain her weight, while the average active male needs between 2,800 and 3,000 calories. Regularly operating on fewer calories than these recommendations and trying to keep up a running training schedule may lead to low energy, poor performance and, for those looking to maintain their weight, unintended weight loss.

Stored Fuel
The main fuel for your runs comes from carbohydrate calories that are converted to glycogen and then stored in your muscles. While your body can rely on stored glycogen, or energy, for a short run -- when that runs out, it turns to using other available sources for fuel. This includes some fat, but also protein and muscle mass. You can store about 90 minutes worth of glycogen fuel in your muscles. If you run in a fasted state, such as first thing in the morning before breakfast, about 80 percent of your stored glycogen is already gone. If you've been chronically depriving yourself of the calories you need for daily function and to support your workouts, you may also start with less-than-optimal glycogen stores. A pre-workout snack can help give you fuel for your run so you don't burn up valuable muscle and have energy to work at your best. Fueling during your run -- with gels, dates or a sports drink -- is also important if you go longer than 90 minutes.

Deficiencies Develop
Not eating enough one day may leave you feeling fatigued for your run, but chronically not eating enough can leave you with nutritional deficiencies too. Runners, especially distance runners, are already prone to not getting enough calcium, iron, magnesium, potassium, selenium, sodium and zinc. If you're not eating enough calories, these deficiencies become even more likely. When you do become deficient, you'll likely find your workouts feel harder, you won't be able to hit the times you desire and you may have trouble recovering for your next workout.

Weight-Loss Considerations
If you're exercising to lose weight, it seems counter-intuitive to eat before and after a run to replace burned calories. These fueling windows shouldn't be skipped, though. Eating before your run permits you to work harder and go longer and consequently burn more calories overall in your session. Consuming a post-workout snack that contains a combination of carbohydrates and protein will refill your glycogen stores so you are ready for your next workout and it will help your worked muscles repair. While weight loss requires you to eat fewer calories than you burn daily, you should still consume a minimum of 1,200 calories daily to prevent muscle breakdown and ensure that you're getting all the nutrients you need. If you're a runner, 1,200 calories might still be inadequate and leave you with a calorie deficiency. If you chronically feel weak, up your calorie intake slightly to support your workouts and settle for a slower rate of weight loss.

10/08/2015

How to Prevent Bulking Up on a Bicycle

Bicycling is an efficient way to build muscle, burn calories to aid fat loss and increase cardiovascular strength. Cyclists, like many distance athletes, tend to have lean bodies with toned, muscular legs. If you fear that cycling will create large, bulging muscles, there are things you can do to avoid becoming bulky. Most competitive cyclists prefer to stay svelte because it's advantageous for racing, especially when it comes to speed and climbing.

Step 1
Ride with a high cadence of at least 80 to 90 rpm. If you have strong legs, you may be tempted to ride with a harder gear in a low cadence. However, this taxes your skeletal muscles more than high-cadence, low-gear pedaling does. To adapt, your leg muscles may grow larger, creating unwanted bulkiness.

Step 2
Limit heavy climbing. Steep, long climbs will force you to ride with a low cadence against a hard gear for a long amount of time. If possible, limit your climbs to shorter bursts or high intensity intervals and try to balance climbing with speed work on flats.

Step 3
Perform long, steady-state rides. Endurance rides on flats or rolling hills will help your body burn fat and prevent you from building excessive muscle.

Step 4
Watch your diet. If you're eating a diet high in calories and carbohydrates, your body will be more likely to bulk up. Make sure that you maintain a balance between the calories you eat and those you burn to prevent gaining weight. Fuel your body with lean, whole foods, such as fresh produce, lean meats, low-fat dairy and whole grains.

10/07/2015

How to Stop Chafing While on the Treadmill

A treadmill workout is a convenient way to burn calories as you work toward building a slimmer body, but painful chafing makes the activity miserable. Chafing during exercise, which typically takes place when your skin rubs against itself or your clothing rubs against your skin, can cut your workout short. With the proper preparations, however, it's easy to limit the chafing you experience or stop it altogether.

Step 1
Wear exercise-appropriate clothing during your treadmill workout, regardless of whether you typically walk or run on the machine. Lightweight, synthetic underwear and outerwear often feel soft and light against your body and don't create the same chafing feeling that heavier clothing can cause. Compression shorts, for example, can limit the chafing you experience around your inner thighs or ge****ls.

Step 2
Cover the affected areas of your body with such substances as baby powder or petroleum jelly. Try the baby powder first, as it creates less of a mess. Liberally apply the powder to the region before your workout. If you experience chafing in your groin area, for example, coat the area in powder. If the powder doesn't provide adequate relief, use petroleum jelly. Always wash either substance off after your workout.

Step 3
Drink water frequently throughout your treadmill workout to stay hydrated. Columbia University's Go Ask Alice website notes dehydration can result in salt crystals that sit on your skin and contribute to painful chafing. Keeping hydrated will keep you sweating throughout the workout to avoid such crystals.

Anytime Fitness Gym: Brandon

10/22/2015

10/21/2015

10/20/2015

10/16/2015

10/15/2015

10/14/2015

10/13/2015

10/09/2015

10/08/2015

10/07/2015

Address

Telephone

Website

Alerts

Shortcuts

Featured

Share

Category