Abs and Abdominals

John Briley, a long time proponet of exercise to improve health, and
well known writer for the Washington Post, recaps the results of a
recent study that indicates that exercise helps alleviate back pain as
well psychological stress. The article quotes William O. Roberts, an
associate professor at the University of Minnesota Medical School and a
past president of the American College of Sports Medicine, thusly: “Get
people moving and it helps [address] their back pain,” The study –
involving 681 men and women, aged 34 to 69, who sought treatment for
low-back pain — was published in the October issue of the
peer-reviewed American Journal of Public Health. All data were
self-reported, including pain (on a zero-to-10 scale, with 10
representing unbearable pain), psychological distress, frequency and
amount of physical activity, and frequency of low-back exercises. The
average pain score was seven; 77 percent of the group said they had at
least one day of restricted activity in the prior month due to back
pain, and about 47 percent reported having had back pain for more than
a year. Participants filled out questionnaires six weeks after
enrolling in the study and again at six, 12 and 18 months. Researchers
converted exercise data for each participant into metabolic equivalent
task (MET) values. Those who exerted at least 10.5 METs per week –
about the equivalent of three hours of brisk walking or similar
activity — showed the greatest reductions in back pain and
psychological distress. But back exercises increased the odds of
subsequent low back pain and disability by 64 percent and 44 percent,
respectively. And among the participants who did lower-back exercises,
those who did them the least — less often than one day per week –
reported the lowest pain levels. Maddeningly, researchers did not
collect data on which back exercises each person performed, nor did
they determine why the exercises might worsen back pain. These failings
reduce the value of the findings. Poor form and the wrong exercises may
explain the negative results, they said. The findings are not
surprising, says William O. Roberts, an associate professor at the
University of Minnesota Medical School and a past president of the
American College of Sports Medicine. Roberts also promotes core
conditioning to address back pain. It”s generally felt that a strong
core and strong abs can go a long way towards reducing many kinds of
lower back pain.

When you first try this exercise, you may want to begin by lying on the
floor or on your bed. However, if you are tired, you may find that you
cannot stay awake and you won”t be able to develop the skill of
conscious relaxation. This is a great exercise to help you sleep better
at night, but for purposes of developing an awakened sense of
relaxation, consider whether lying down works for you or not. If you
too easily drift off to sleep, begin by sitting in a chair where you
are comfortable and your back is straight and your feet touch the
floor.

Loosen any tight clothing, such as your shoes, collar, or belt. Whether
you begin by lying on the floor or not, you will eventually graduate to
sitting either in a chair or on the floor. The purpose of this technique
is to be able to mentally call relaxation to your body anytime, anywhere
regardless of where you are or what physical position you find yourself.
You are going to scan your entire body, locating tension pockets and
relax each area, one area at a time, releasing tension completely.
Here”s how:

Focus your attention on your breath until your breathing begins to slow
and deepen. Keep your mind focused on your breath. You might also
conjure some peaceful image as you do this exercise. As you do so, you
have already begun to relax.

You attention will first focus on your feet, beginning at the toes.
Starting with the toes, wiggle your toes, squeezing and flexing, and
then relax and release any tension. Next, rotate the ankles, followed
by flexing and pointing the feet. Then relax and release. Move up to
the calves and the long muscles of the thighs with your attention,
tensing and relaxing until you can let the tension go; your feet will
fall outward comfortably.

Next, move your attention to your abdomen, midriff and lower back. This
is another part of your body that can easily carry excess tension.
Tighten your abdominals; hold the tension for a count of five, and then
release. Do this two more times, releasing tension each time you relax.
You may find yourself adjusting the angle of your lower back as you
encounter and release tension.

Shoulders and arms are next. Shrug your shoulders, tense and release
your arms, clench and release your hands. Do this three times and
finally, release all tension and let your arms and shoulders relax.
Even as you are relaxing and feeling your tension drain away, remember
to continue focusing on your breath. Between each area of focus, draw
your attention back to the breath and let all tension leave your body
with the out-breath and draw in a sense of relaxation with the
in-breath.

Are there any other tense muscles in your head or face or neck?
Probably, since this is a major focal point for tension. Focus directly
on your facial muscles, opening the mouth and eyes wide three times and
then consciously release tension and let your face relax. If you feel
tension in your neck, turn your head slowly to the right and then the
left a few times and finally, settle the neck to relax. Finally, shift
your attention to the very top of your head. Consciously tighten the
scalp by lifting your eyebrows and then scrunching them. Do this a few
times and when you release and relax the tension, your scalp will
relax.

At first you may have to retrace these steps until all regions of your
body are relaxed at the same time. Keep at it until you are able to
relax completely. By focusing attention and deliberate movement on
various areas of the body, you are able to let those muscles to relax.

When you have mastered this method of relaxation, you will have gained
control of the tension you are prone to carrying in your body and you
will be able to relax at will for the rest of your life. Focusing on
your breath, you can maintain this sense of control by simple
association. As a result, you can relax even if you are in a room full
of people. This is also a great beginning point to begin your
meditation.

In time, being able to relax will not take you 15 to 20 minutes, but
rather moments. By simply scanning the body with the mind, and focusing
on the breath, you will be able to achieve quickly any level of
relaxation you desire.

(c)2005 TAO Consultants, Inc. All rights reserved. website:
www.taototem.com
About the Author

Chesa Keane has taught meditation and self-help for more than 30 years.
To receive your free starter Basic Meditation and Basic Relaxation
Techniques and an introduction to a unique meditation tool, the TAO
Totem, visit: www.taoototem.com or www.meditation-works.com .

Large, bulging muscles like those found on the models of body building
magazine covers are often what people associate with strength training.
Of course, building muscles is part of this type of training program.
There are other benefits that even women who don”t want to “bulk up”
can appreciate. Stronger muscles can reduce your risk of injury to your
back and other parts of your body. Since your metabolism increases when
you strength train, you can also maintain a healthy weight. Body
building that results in large muscles typically involves long,
strenuous workouts. To experience the results just mentioned, you would
just need to perform body building exercises for 30 minutes, 3 times a
week. What makes the difference in results you experience with strength
training exercises is the body building equipment you use.

If you are interested in a moderate workout, you can simply add ankle or
wrist weights to your existing low-impact workout. Adding a few extra
pounds forces your heart and muscles to work harder. Weight vests are
also an option if you are interested in defining your upper body. The
key to success with this body building equipment is to make sure you
don”t put too much stress on your muscles, which can cause serious
injury. Since these types of weights are easily adjustable, you can try
out varying weight amounts to find the amount that will give you the
best results without undue stress and strain.

A common body building regimen for professional bodybuilders is to focus
on one set of muscles each workout. You can choose any order you wish.
Since you can work your abdominal muscles on a daily basis, body
building equipment that includes a platform for performing abdominal
exercises is a good choice. Smith machines is equipment that features
stations for performing different exercises. These machines generally
feature a bench that you can use to perform bench presses as well as
crunches or sit-ups. These machines can cost upwards of $500, but
low-end Smith machines such as the Body Solid Powerline that costs less
than $500 are perfect for a basic body building program.

For “spot” workouts, bodybuilding exercises that focus on one muscle
group, there are numerous types of body building equipment available on
the market. Within this market there are numerous kinds of body building
equipment for light-to-moderate body building exercises. A good starter
piece of equipment that you can purchase anywhere is a chin-up bar.
This equipment costs as little as $10 and fits in any doorway of your
home. Push ups are perfect for any type of exercise program. Although
you can perform pushups without special equipment, purchasing a pair of
pushup stands can provide extra support for your wrists. This equipment
is also great for traveling. Dip stands may not fit in your suitcase,
but you can easily slide them in a corner of a room when they are not
in use. Dip stands are used to perform exercises that work the arms and
abdominals. If you”re creative you can easily design other upper and
lower-body exercises. The equipment listed here is only a percentage of
what is available on the market. You can find more detailed information
about body building equipment at body-building-equipment.com.
About the Author

http://www.body-building-equipment.com provides reviews of the most
recent developments in equipment and technique you can use to reshape
your muscles.
About the Author

Steve is a member of the GrandMatrix team. They provide a broad range of
games, puzzles, articles and reviews. Read more articles, download and
play the latest PC games for free plus enjoy thousands of user
submitted puzzles, quizzes and word games at:
http://www.grandmatrix.com