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24-Hour Fitness: Paramus, 260 E State RT 4, Paramus, NJ (2026)

08/26/2015

A Five-Day Workout Schedule Similar to the P90X

P90X is a tough, intensive workout program that mixes resistance training, plyometric exercises, yoga and a martial art known as Kenpo X. A classic P90X workout schedule includes six days of training each week, with a chest, back and abs workout; a shoulders, arms and abs workout; a legs, back and abs workout; one plyometric session; one yoga session; and one Kenpo X session. You could trim this down and tweak it slightly to come up with your own five-day workout.

Three Days of Weights
The classic P90X schedule includes three resistance workouts each week, splitting up the major body parts. You could replicate this by performing a three-day split workout. Training website ExRx.net suggests splitting this into a push-pull legs format. On your push days, hit your chest, shoulders and triceps. On your pull days, work your back, traps and biceps, and on your leg days, target your quads, hamstrings and calves. Add a little ab work to the end of each session to replicate P90X.

Equip Yourself
One of the things that makes P90X so appealing is that you don't need much equipment to complete it. In the FAQ section on the Beach Body site, it notes that all you need is a set of dumbbells, a resistance band and a chin-up bar. Your push days, therefore, could include pushups, dumbbell shoulder presses, lateral raises and push-downs with the resistance band secured over the chin-up bar. For the pull workout, include pull-ups, dumbbell rows, shrugs and curls with the band or dumbbells. Work your legs with squats and lunges -- either body-weight or holding dumbbells; dumbbell deadlifts; and calf raises. To build muscle, keep your reps to six to 10 per set. For fitness, lower the weights slightly and increase the reps to 12 to 15 per set.

Creating Combos
With the other three sessions -- plyometrics, yoga and Kenpo -- it makes sense to combine two of these into one, so you get everything done in five days rather than six. As yoga is the least strenuous of the three, put this with either the plyometric workout or the Kenpo training. Alternatively, you could combine the plyometrics into your weights routine, by adding clap pushups into your push session and jump squats or jump lunges into your leg workout. Another option is to put the yoga after one of your resistance sessions.

Mix and Match
How you run the five days is up to you, provided you still get every component in during the week. One way to set it up could be to do your push workout on Monday and the plyometric session on Tuesday, take a rest on Wednesday, hit your pull workout on Thursday, do Kenpo X and yoga on Friday, rest again Saturday and then finish the week with a leg session on Sunday.

08/25/2015

A Leg Curl for the Knee

If you wish to strengthen your knees, what you actually must do is strengthen the muscles that control your knee, primarily the quadriceps and hamstring groups in your thighs. The leg curl exercise targets your hamstrings, plus several other muscles involved in knee movements. You can perform leg curls with a variety of machines or do non-weighted versions with simple tools. Either way, warm your legs up before your workout by doing at least five minutes of light aerobic activities, like walking.

Flexing Your Knees
Your hamstrings are primarily responsible for knee flexion -- when your back heel moves toward your butt as you run, for example. The long sartorius muscle, which extends from your hip to your knee, also assists in knee flexion, along with the gastrocnemius in your calves and small muscles such as the gracilis in your thighs and popliteus behind your knees. The latter four muscles all assist your movements when you perform leg curls.

Curling in a Seat
At the gym, leg-curl machines are a staple for working hamstrings. The device is so easy to use it’s practically self-explanatory. Sit in the machine’s seat and place the backs of your ankles against the resistance pads, which should be about waist high. Flex your knees and press down against the pads, moving your heels toward your butt. Push your feet as far as you can and then return under control to the starting position. Only your lower legs should move during leg curls; keep the rest of your body still. Do eight to 12 repetitions per set.

Curling on Your Feet
To perform curls while you’re standing, face a low-cable machine and attach the cable to your leg with an ankle cuff. Alternately, secure a resistance band around a table leg or a similar heavy object near the floor and fasten the other end to one ankle. Do the resistance-band version by facing the anchor point with the band taut and your feet close together. Flex your knee and move your foot back against the band’s resistance. Move as far as possible and then return slowly to the starting position. Perform 15 to 20 reps and then repeat the exercise with your opposite leg.

Have a Ball
The stability-ball curl is an exception to the rule that you only move your lower leg during leg curls. As a result, the exercise works your glutes and core muscles, although it still targets the hamstrings. Lie face up with your back flat on the floor, your arms spread wide and your calves on the upper half of the stability ball. In one smooth motion, raise your hips, flex your knees and press down on the ball with your heels. As the ball rolls toward you, the bottom of your feet should end up on top. Stop pulling the ball when your torso and thighs form a fairly straight line. Push the ball slowly back to the starting position. Do 15 to 20 reps.

08/24/2015

Lifting Less Weight to Exhaustion

The goal during strength training is muscular fatigue. Lifting less weight to the point of exhaustion requires a high number of repetitions. This training technique is especially helpful for improving muscular endurance and can be used with many different training programs.

Light Weight
Exercising with less weight amounts is dependent on the amount you usually lift. For example, if you perform a set of eight to 10 arm curls with a 20-pound dumbbell, you'll use a weight that is close to 10 pounds for your endurance training. A light amount of weight is one you are able to lift 15 to 20 times without stopping. Some high-repetition routines use 50 repetitions as a maximum. Select a weight amount that causes muscular failure, meaning that you cannot perform another repetition, after 20 to 50 repetitions.

Muscular Endurance
The goal of light-weight, high-repetition training is muscular endurance. A benefit of using this training technique is to perfect your workout form. Since the load is light, your form does not have to compromise to lift a heavy load. As you train with a high number of repetitions, expect to feel the burning sensation of lactic acid build-up in your muscles. This acid is a by-product of strength training, and as you rest in between sets, it begins to flush out of the muscles in preparation for your next set.

Limitations
While using the low-weight, high-repetition training principle provides workout variety, do not expect tremendous gains in strength with this technique. According to the American Council on Exercise, this approach of making your muscles work for a longer duration may help you move past a workout plateau, but it will not improve your strength.

Myth
A weight-loss myth exists that using lighter weights and more repetitions leads to a greater loss of fat. It's important to keep in mind that strength training and aerobic exercise are two different types of workouts that use two different fuel sources. Fat is used when you participate in continuous, rhythmic movements for 20 to 30 minutes. Otherwise, during strength training, the majority of your fuel for the workout comes from the conversion of carbohydrates to energy.

08/20/2015

How to Lose Arm Flab

Arm flab comes from a combination of excess body fat and insufficient muscle mass. To get rid of the flab once and for all, you'll have to address both issues. Strength training is the most effective way to increase lean muscle mass but staying within your comfort zone and using the lightest weights available is not going to cut it. Building muscle requires you to regularly challenge yourself with heavy weights. Routine bouts of cardiovascular exercise will help create the caloric deficit necessary to lose fat. A combination of the two, along with a healthy diet, will result in sleeker more defined arms.

Step 1
Perform a five- to 10-minute warm-up of light exercise such as walking or cycling to prepare your body for exercise.

Step 2
Lie face-up on an exercise bench with a racked barbell overhead and prepare for the bench press. Grasp the bar with an overhand, shoulder-width grip. Hold the bar above your chest with your arms extended. Lower the bar toward your chest then immediately press it back up to the starting position. Perform two to three sets of eight to 12 repetitions.

Step 3
Stand with your feet slightly apart and hold a barbell with an overhand grip at shoulder level with your elbows bent to perform a shoulder press. Adjust your hands to shoulder-width, straighten your back and stabilize your abdomen. Press the barbell overhead until your arms are fully extended, pause then lower back to the starting position. Perform two to three sets of eight to 12 repetitions.

Step 4
Execute dumbbell curls by standing or sitting with a dumbbell in each hand. Engage your core, straighten your back then slowly bend your right arm to curl the weight toward your right shoulder. Pause at the top then slowly lower the weight. Repeat with your left arm. Complete two to three sets of eight to 12 repetitions with each arm.

Step 5
Hold a dumbbell in each hand with your feet slightly apart in preparation for triceps kickbacks. Stabilize your core and back, bend at the waist and bend your elbows to 90 degrees. Press your elbows gently into your sides as you extend your arms back. Movement should occur only at the elbow to ensure triceps isolation. Perform two to three sets of eight to 12 reps.

Step 6
Include cardiovascular exercise into your routine most days of the week to facilitate fat loss. Rowing, jogging, cycling, jumping rope, hiking and kickboxing are all effective choices. The American College of Sports Medicine recommends performing 150 to 250 minutes of cardiovascular exercise per week to promote weight loss.

Step 7
Incorporate high-intensity interval training, which is known for its fat-burning potency, into your program twice per week once you have established baseline fitness with general cardio. HIIT consists of alternating between bouts of high-intensity and recovery for the duration of your workout. Using a stationary bike, for example, pedal as hard as you can for 30 seconds then recover for 90 seconds. Repeat the cycle until you've completed a 15- to 20-minute workout.

Step 8
End your workout with a five- to 10-minute cool-down of light activity and stretching.

Step 9
Avoid overeating, which will undo all of the hard work you put forth in your workouts. Foods high in fat, calories, sugar or salt should also be avoided. Focus instead on eating foods rich in nutrients and foods that are good sources of fiber and protein.

08/19/2015

How to Do Exercise Twists

Rotating your mid-section into a twist during stomach exercises calls all of your abdominal muscles – the re**us abdominis, transverses abdominis and side obliques – into action. Using more muscles at once poses a greater challenge to your core, which helps to tone your tummy and define your waist. The spine, shoulders and upper back are also incorporated in many twisting exercises, allowing for full range of motion during every repetition. Move slowly and carefully when executing twists to keep your lower back fit and healthy.

Step 1
Warm up with approximately 10 minutes of cardiovascular exercise before working your abs; warming up helps prepare your muscles for move strenuous training. Choose an exercise that gets your blood flowing to your muscles, such as jogging, cycling or rowing.

Step 2
Perform seated rotations using a dumbbell for resistance. Sit on the floor with your spine elongated and your legs extended in front of you with your knees slightly bent. Place both hands on a dumbbell and stretch your arms in front of your torso. The weight of the dumbbell should allow you to fatigue between eight and 10 repetitions, meaning that you would not be able to perform one more repetition with proper form. Lean slightly back, pull your stomach in toward your lower back and press your shoulder blades down and away from your ears. Rotate your torso to the right, allowing for a twist in your mid-section; stop twisting when the dumbbell reaches your right hip. Return to starting position and repeat on the left side. Complete three sets of eight to 10 repetitions on each side.

Step 3
Add a twist to the traditional crunch to increase the challenge. Lie on your back on the ground with your knees bent and feet flat on the floor. Place your palms behind your head with the elbows extended out to the sides. Pull your stomach in and press your lower back into the floor. Slide the shoulder blades down your back. Lift your head and shoulders off of the floor while maintaining the abdominal engagement. Curl your right elbow toward your left knee; hold the contraction for one count and then return to starting position. Repeat on the alternate side by curling your left elbow toward your right knee. Complete three sets of eight to 12 repetitions on each side.

Step 4
Stretch your obliques after your twisting workout to assist with recovery. Stand tall with your feet together. Raise your right arm toward the ceiling and bend sideways at the waist toward the left; you should feel a stretch in the right side of your torso. Hold the stretch for 20 to 30 seconds and return to starting position. Repeat on the left side.

08/18/2015

Long Cycle Jerk Training for Kettlebell Competitions

The kettlebell long cycle is one of the exercises contested in kettlebell competitions. Competitors can either choose to compete in this, or the biathlon, which consists of jerks and snatches. During competition, you have 10 minutes to perform as many long cycles as possible without putting the bells down. Due to the highly demanding nature of the event, you can't just roll up on the day and have a go -- you need a specialized, structured routine.

Ground Rules
The long cycle is composed of two separate moves -- the clean and the push jerk. Men compete using two bells, while women typically sling just one. The move starts with a clean, where you swing one or both kettlebells back through your legs, then push your hips forward quickly to generate momentum to bring the bells up to your shoulders in the rack position. From here, the International Kettlebell and Fitness Federation rules state that there must be a distinguishable pause before you go into the jerk. Jerking involves pushing the bells straight above your head until your arms are locked. You can use leg drive to help you, but on the descent you must hit the rack position again, rather than dropping the kettlebells all the way down. You score one point for each successful lift.

Teaching the Technique
Breaking the move down into three parts may help, notes RKC instructor Chris Rubio. Perform two sets of eight to 10 cleans at the start of every workout and remember to look forward, flare your elbows out slightly, snap your hips and let out a little air to absorb the force from the bells in the rack position on every rep, advises Rubio. The rack position is where you can rest during competitions, so make sure you have a comfortable position that you can sustain for some time. You're not allowed to press the kettlebells up, so make sure your knees and arms move in tandem during the jerk. Once you have each individual section perfected, start putting the move together.

You're on the Clock
A beginner shouldn't attempt anywhere near 10 minutes straight on the long cycle and even an intermediate kettlebell trainee may want to start with a shorter timeframe. Stick to straight sets and reps first, by performing three sets of 10 reps three times per week and gradually add more sets and reps until you're up to five sets of 15. Once you're here, try as many reps as possible in three minutes and progress to five, eight and finally 10 minutes.

Cleaning Up Your Routine
Practicing the long cycle and building up your endurance in the lift is crucial, but other exercises and modes of training will help too. Kettlebell world record holder Ken Blackburn, owner of Extreme Athletic Training, recommends mixing up longer timed sets with shorter timed sets to improve your speed, as well as explosive moves to build power and other forms of conditioning for general fitness. A sample long cycle-focused workout could start with three sets of five on jump squats or heavy swings, then a couple of sets of cleans, before moving on to your timed long cycle. Rest for five minutes, then perform three sets of eight to 12 reps on accessory moves, such as snatches, high pulls, goblet squats, windmills and push presses.

08/17/2015

Strength Training to Help Improve Bone Density

It might seem counterintuitive that strength training helps with bone density, particularly if you struggle with pain when you exercise. But regular exercise plays a key role in preventing age-related bone deterioration. Even if you already have osteoporosis or brittle bones, you can benefit from a regular strength-training routine.

Why Strength Training Works
Strength training stresses the bones by forcing them to bear more weight than they normally do. Your bones are constantly breaking down and rebuilding osteoblasts, the cells that build bones. When your bones are placed under stress, it encourages production of more osteoblasts, which can help make your bones thicker and stronger. Because strength training also strengthens your muscles, it can help alleviate the muscle pain some people experience when their bones become weak.

Strength-Training Recommendations
Traditional strength training uses weights to create resistance, and weightlifting can certainly help bone density. If you're out of shape, however, you can still exercise. Body weight exercises such as squats and lunges are ideal, and yoga and Pilates also both rely on strength. More intense forms of resistance training, such as lifting weights, swinging kettlebells or working on exercise machines, can also play a key role in bone strength. The National Osteoporosis Foundation recommends strength training for 30 minutes two to three days per week. If an intense routine is too much, try breaking your routine into smaller components. You might work your arms for five minutes in the morning, dedicate 10 minutes to your legs in the afternoon, then work your back and core for 15 minutes at night, for example.

Safety Considerations
If you already have brittle bones, you'll need to talk to your doctor before you begin any fitness routine. If something hurts, avoid it or decrease the amount of weight you're lifting. Some yoga and Pilates poses may not be possible if you have arthritis or osteoporosis. Instead, try modifying the poses or investing in a knee support block to help support your joints. It's also important to avoid forcing any lifts. If squats make your knees shake, for example, don't force them to bend. Instead, squat only as far down as you can go, or try some yoga as a gentle way to build up to squats.

Other Forms of Exercise
Strength training plays a key role in protecting your bones, but this doesn't mean you can abandon aerobic exercises such as swimming and running. A 2009 University of Missouri study found that high-impact aerobics such as running may be as effective as or even more effective than strength training. The National Osteoporosis Foundation recommends aerobic exercise 30 minutes a day most days of the week.

08/14/2015

Ab Exercises for Men Over 50 Years Old

You woke up one day and it happened -- you turned 50. Perhaps you’ve noticed your abs are starting to get a little flabby. Or maybe you’ve decided to get into shape for the first time. As you get older, core strength is especially important. Adding abdominal exercises to your routine can help keep you balanced, avoiding falls as you age. Strong abs can also help keep your back healthy, which is a common complaint among older men.

Avoid Injury, Warm Up First
The alternate arm-leg lift will warm up your spine and strengthen your core. To start, get on your hands and knees. Place your hands under your shoulders and your knees under your hips. If you have achy knees, kneel on a folded blanket. For wrist issues, rest on your knuckles. On an inhale, lift your right arm forward, and stretch your left leg back. Flex your toes and work to keep your hips parallel. Gently draw your naval in toward your spine to protect your back. On an exhale, release your arm and leg back to starting position and repeat on the other side. Continue this movement for 30 seconds to one minute.

March For a Strong Core
Supine marches are easy on the back and help to improve core stability. To start, lie on your back. Bend your knees and place your feet hip distance apart. Place your hands under your pelvis, palms on the ground. Slowly and with control, lift your right foot a couple inches off the ground. Place the foot back on the ground and repeat on the other side. Continue marching in place for one to two minutes. See if you can keep your weight evenly distributed on your hands through the whole exercise.

Gentle But Tough
Although the modified plank with alternate knee extensions exercise is gentle on your back, it is a challenging exercise that will strengthen your core. To start, get on your knees and place your elbows and forearms on the ground directly under your shoulders. Work to create a straight line from your head to your knees. Now, lift and straighten your right leg, placing your toes on the ground. Bring your knee back to starting and repeat on the other side, for one repetition. Do two to four more reps, rest, then do one more set.

Avoid a Boat-Like Belly
Boat pose is a yoga exercise that strengthens your core through stabilization. If you have severe back or neck injuries, do not practice this pose. To start, sit on the ground with your knees bent and feet on the ground. Lift your hands in front of you at shoulder height, palms facing one another. Lean your torso back, without allowing your lower back to round, or rolling onto your sacrum. Hold this pose for three to five breaths and repeat two more times. If you are new to this exercise keep both feet on the ground. As you build up strength, you can try lifting one leg at a time, eventually lifting both legs off the ground.

08/13/2015

How to Stretch to Get Your Leg Really High

Whether you're a dancer, cheerleader, martial artist or just interested in improving your flexibility, stretching the hamstrings, quadriceps and hip flexors can help you to get your leg higher. Standing splits and lunges target the muscles of your upper legs and hips, and forward bends release your lower back. Executing these moves also allows you to practice keeping your upper body straight, which helps protect you from injury and makes your high kicks look even higher.

Step 1
Warm up your muscles by walking briskly for five minutes, then slow down and incorporate high kicks into your walk. Step forward with one leg and kick the other as high as you can. Lower the foot you kicked and bring the other leg forward to meet it. Step forward with the leg you kicked and kick the opposite leg. Continue this step, kick, step together, step, kick pattern for two to three minutes, keeping your body and standing leg straight with each kick.

Step 2
Stand with your feet touching or close together. Bend at the waist and reach toward the floor. If possible, rest the palms of your hands on the floor beside your feet, keeping your fingertips in line with your toes. Release your lower back and straighten your legs, getting your forehead as close to your shins as possible. Hold for five deep breaths. Come in and out of the pose with a long spine, abs braced, to protect your lower back.

Step 3
Lift one foot off the floor while still in a forward bend. Square your hips and lift your leg as high into the air as possible. Hold in this standing split for another five breaths, lower your leg, and come back up to standing. Repeat on the other side.

Step 4
From standing, step one foot forward into a lunge and drop the opposite knee to the ground, keeping it in line with your hip. Keep the front knee directly over your ankle, in line with your second toe. Place your hands on your forward knee and straighten your arms. Push down on your knee while leaning deeper into the stretch, squeezing your butt and feeling the stretch in the hip flexor of your kneeling leg. This is the muscle that connects the front of your thigh to your torso. Hold for 10 seconds, and repeat on the opposite leg.

08/12/2015

The Plantar Flexors Are Constantly Tight Even After Stretching

Chronically tight muscles at the back of your lower leg can interfere with your performance in sports and exercise and can set you up for injury. Even though you stretch your calves, you may not be stretching enough, or you may have some deep tissue bleeding and inflammation leading to compartment syndrome, a condition that you should not ignore.

Ankle Action
Plantar flexion describes an action at your ankle joint that moves your toes away from your shin and points them toward the ground. You plantar flex your ankle with every step you take; when you jump, your plantar flexor muscles contract powerfully to help you explode upward. Overuse coupled with a failure to stretch adequately can cause the muscles to shorten, resulting in chronic tightness that grows worse over time, explains SportsInjuryClinic.net. The muscles may loosen up when you exercise, only to tighten back up once you cool down.

On Your Toes
Your plantar flexors include the two large muscles of your calf, the gastrocnemius and soleus, and a smaller muscle, the plantaris, which fuse together to form the Achilles tendon that attaches to your calcaneus, or heel bone. When the muscles shorten, the tendon pulls against your heel, causing your foot to point downward. The soleus, gastrocnemius and plantaris enable you to rise up on your toes and control your rate of descent as you return to a standing position. Walking, running, going uphill and jumping all rely on the plantar flexors for propulsion.

Tightening Up
Because the plantar flexors contract repeatedly during exercise, they can develop an overuse injury called exertional compartment syndrome. Compartment syndrome occurs when your muscles become too large for the inelastic sheath of connective tissue, called fascia, that surrounds them, causing pressure and restricting movement. According to the American Academy of Orthopaedic Surgeons, an increase in muscle size coupled with an infusion of blood during activity can cause the plantar flexor muscles to swell to the point where blood flow is restricted and nutrients and oxygen no longer reach the muscle fibers. Numbness, tightness and visible muscle bulging after exercise are symptoms. Flat feet, poor running mechanics, inappropriate footwear and exercising on hard surfaces can aggravate the syndrome. Failure to treat it can result in chronic muscle stiffness and pain.

Road to Recovery
If your normal stretching routine does not relieve your tight plantar flexors, SportsInjuryClinic.net suggests that you may not be stretching enough or you may be stretching with too much force, invoking a stretch reflex that makes your muscles tighten up to protect themselves from injury. Gently ease into your stretch, taking your muscle to its longest length and holding it there for several seconds. Do not bounce in your stretch. Allow ample time for your muscles to recover between exercise sessions. The AAOS notes that chronic exertional compartment syndrome is usually relieved by discontinuing the exercise that caused it and is usually not dangerous. However, in severe cases, a surgical incision in the fascia to relieve pressure may be an option.

24-Hour Fitness: Paramus

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