Trampoline exercises for weight loss

Trampoline exercises are a great way to provide steady weight loss when used in conjunction with a good, healthy meal plan.

As with any exercise program, always consult your physician before you begin. The trampoline exercises we are going to discuss are a great way to provide you with steady weight loss, as long as you also adhere to a healthy meal plan. You will want to follow the exercises as directed and perform them three to four times each week (unless otherwise directed by your doctor).

Before we discuss the basic workout used on a trampoline, first let’s talk about what you should do before you begin. You will start your workout with a series of warm-up exercises designed for use with the trampoline. You will need to refer back to these exercises once you complete your basic workout and do them as cool-down exercises. Once you have completed your warm-up, you will need to do a series of stretching exercises to ensure reducing your risk of injury to any of your joints and/or muscles during the workout.

The purpose of warm-up exercises is ensuring your body’s muscles are warmed up and ready for the workout. Cool-down exercises allow your muscles to wind down after working them so hard. However, follow the exercises as instructed herein and do not exceed five minutes during warm-up or cool-down. Remember that these exercises are designed for use with a trampoline and if followed correctly, you will see a steady weight loss within six to eight weeks.

Warm-up and Cool-Down Exercises

1. Trampoline Contact Bounce: With your feet placed shoulder-width apart, bend your knees slightly and place your hands on your waistline. Begin the trampoline contact bounce very gently without your feet leaving the mat. Repeat the motion ten times to get yourself comfortable with using the trampoline.

2. Trampoline Foot Tap: Keep your body in the position used for the contact bounce and shift your weight to one side. Now, tap your one foot out to the opposite side. Repeat the movement ten times by shifting your weight to the right and then to the left, while tapping your foot to the opposite side each time. Then go into a steady bounce.

3. Trampoline Hamstring Curls: While bouncing, you will need to shift your weight to the left or right side of the trampoline. Now, bring the opposite foot up to your buttocks. Repeat this exercise ten times, while shifting your weight back and forth each time. Then go back into a steady bounce.

4. Trampoline Side-to-Side: Place both of your feet together and begin bouncing by slightly leaning to one side of the trampoline. Repeat this movement ten times by shifting your weight to the right and then to the left each time. Then, go back into a steady contact bounce.

5. Trampoline Jogging in Place/Jog Bounce: Bring your body’s weight back to the center of the trampoline and begin jogging in place, as you would if you weren’t on the trampoline. Continue to jog in place and slowly count to ten. Then, begin bouncing twice on one leg before switching to the other leg. This is called the trampoline jog bounce. Repeat the jog bounce ten times on each leg and then wind down into a steady contact bounce for ten seconds and then remove yourself from the trampoline to perform your stretching exercises.

Stretching Exercises

1. Lower Body Stretch: Place your feet shoulder-width apart and put your hands behind your back. Now, bend over as if you were going to touch your toes. Hold this position for thirty seconds and repeat the movement ten times.

2. Bent Torso Pull: Sit on the floor and stretch your legs completely apart, but without straining. Now, bend one knee upward toward your torso. Then pull your chest down to touch your thigh on the bent leg and twist at the waist. Hold this position for ten seconds and then repeat the movement on the opposite side. Repeat this exercise ten times on each side.

3. Floor Stretch: While sitting on the floor, keep your legs stretched apart and bend your upper torso by pulling yourself toward one thigh. Hold the stretch for thirty seconds and then repeat it on the other side. Repeat this exercise ten times on each side.

4. Bent Over Leg Stretch: Bring your body back into a standing position and stretch your legs so that they are shoulder-width apart. Now, slowly pull your upper torso down towards your right leg for ten seconds. Then slowly pull your upper torso down towards your left leg for ten seconds. Repeat this motion ten times on each side, but do it slowly.

Trampoline Basic Workout Exercises Designed for Steady Weight Loss

1. Contact Big Bounce: Begin bouncing gently and then begin bouncing high enough for your feet to leave the mat of the trampoline. Continue with this motion ten times and then go into a steady contact bounce.

2. Knee Raise: While bouncing, begin to raise one knee just above your waistline. Repeat this movement ten times on each knee and then resume back into a steady contact bounce.

3. Jumping Jacks: While bouncing, begin doing jumping jacks. Keep your legs shoulder-width apart each time you land on the mat. Also, be sure to work your arms and legs simultaneously during this exercise. Repeat this exercise ten times and then resume back into a steady contact bounce.

4. Upright Row: While in a steady contact bounce, alternately raise your knees just above your waist and do an upright row with your arms each time you raise a knee. Repeat this motion until you have worked both knees ten times and then resume back into a steady contact bounce.

5. Twist Bounce: While bouncing, put both feet together in the center of the mat on the trampoline. Now, simultaneously twist your body back and forth while gently bouncing. Repeat this motion ten times and then go back into a steady gentle bounce.

Once you have completed your trampoline workout, you are ready for your cool-down exercises. Refer back to the exercises you performed during warm-up and repeat those exercises as directed. If you use this trampoline weight loss program along with a healthy meal plan, you will begin to see a steady weight loss within six to eight weeks.
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Long Cardio Workout & HIIT for Fat Loss

Cardio is the most popular way to lose fat. But is it the best? And should you do long duration cardio or HIIT? Empty stomach cardio or not? This article will teach you how to really lose fat with cardio


Wrong Ways to Use Cardio. Cardio only speeds up fat loss. You can lose fat doing strength training & eating healthy only. 2 common cardio errors are:

* Neglecting Strength Training. Don’t try to lose fat doing cardio without strength training. Excessive cardio burns muscle, causing the skinny-fat look. You need strength training to prevent muscle loss & build muscle.
* Eating Unhealthy. Cardio without healthy nutrition is a waste of time. A healthy diet will make you lose fat faster. Apply the 8 nutrition rules.


Long Duration Cardio. This is cardio for 30-45mins at a steady state. On a machine or long runs outside. Pros & cons of long duration cardio:

* Burns Fat. 30mins long duration cardio burns about 500kcal. This allows you to create a caloric deficit without dropping your daily calorie intake.
* Increases Endurance. If you’re out of shape, long duration cardio is the easiest way to increase your cardiovascular fitness.
* Boring & Time Consuming. For maximal fat loss you’ll need 3 sessions of 30-45 mins per week. This can be boring & repetitive.


HIIT. High-intensity interval training. Example: alternate 60sec jogging with 30sec sprints for 15mins. Pros & cons of HIIT cardio:

* More Efficient. Burns more fat and increases your cardiovascular fitness more than long duration cardio does.
* More Fun, Less Time-Consuming. Takes only 15-20mins and is much more fun than 30-45mins long duration cardio.
* More Difficult. HIIT will make you puke if you’re a beginner with zero endurance. HIIT can also mess with your recovery.


Long Duration Cardio or HIIT? If you’re a beginner with 20-30% body fat, lose fat using long duration cardio. This is physically & mentally easier than HIIT. Couple this with strength training & healthy nutrition.

Your endurance will increase once you can Squat 1.5x your body-weight for at least 1 rep. That’s 300lbs if you weigh 200lbs – with your hips going lower than your knees. When you can do that, you’r ready for HIIT.

Realize that although long duration cardio is less efficient than HIIT, it burns fat. While our body fat might not go down as fast, it will go down. And since long duration cardio is easier, you’re less likely to skip workouts or quit.


How to Do Long Duration Cardio. I recommend long duration cardio if you have zero endurance. Remember: cardio without strength training & healthy nutrition is useless.

* Moderate Intensity. 60-70% of your max heart rate (which is 220 – your age). So if you’re 20 years old, that’s between 120-140bpm.
* 3×45mins. Start with 15mins straight post workout without eating in between. Add 1min each workout until you can do 45mins.
* Elliptical trainer. Most people enjoy the elliptical trainer most. But anything works: rower, stationary bike, outdoor runs, …


How to Do HIIT. The point with HIIT is to get out of breath. If you’re doing it on a machine: choose a resistance that allows you to go as fast as you can when sprinting. But better is to go outside and have fun. Some ideas:

* Sprints. You can do these on a machine, but outside is better. Alternate 60sec jogging with 30sec sprinting. Repeat for 15mins.
* Burpees. 5 sets of 10 burpees with 30sec rest in between. Always try to beat your previous time. Build up to 10 sets of 10 burpees, then to 100 burpees in a row. Make sure you do a Push-up from the floor.
* The Bear. Do without resting 1 rep Power Clean, Front Squat, Overhead Press, Back Squat & Behind Neck Press. Repeat 4x without resting. This is your 1st set. Do 5 sets with 30sec rest in between. Build up to 8 sets of 5. When that gets easy, start adding weight (5lbs/2.5kg). Video.


When to Do Cardio. Most people don’t have time to train 6x/week. Those who can often burn out physically & mentally after a few weeks.

* Post Strength Training. Harder, but you have more rest days and can do more cardio. Example: MO/WE/FR weights first, then cardio.
* On Rest Days. Include days for total recovery: 3 days on, 1 day off, 2 days on, 1 day off. Example: MO/WE/FR weights, TU/SA cardio.


What About Empty Stomach Cardio? While it can be more effective for fat loss, I don’t recommend empty stomach cardio for 2 reasons:

* Time Consuming. You have to train 2/day since your Squat would suffer if you’d do cardio first. Means more driving back & forth and showering.
* Lower Back Health. Your spines hydrates at night. This makes it more prone to injuries. Your spine needs 1 hour on waking up to dehydrate. Loading & bending your lower back during that 1st hour is risky. Best is to have a solid breakfast, then do strength training and then cardio.


Do You Need Cardio for Cardiovascular Fitness? No, read this & this post. Strength training increases cardiovascular fitness. Personal example:

* I have a sedentary job. I do strength training 3x/week. No HIIT, no runs, nothing. You can follow my training log for more info.
* Last time I went for a run, I ran (not jogged) for 30 mins. Most people I know can’t even handle 15mins. When I went ski-ing, endurance was never holding me back while it was with some of the other guys.

Unless you do sports that need endurance (MMA, boxing, rugby, …) you don’t need cardio. Strength training will increase your cardiovascular fitness above average. Increase your Squat and you’ll see. The proof is in the pudding.

What is Burpee?

The burpee is a full body exercise used in strength training and as aerobic exercise. It is performed in four steps:

* Begin in a standing position.
* Drop into a squat position with your hands on the floor in front of you.
* Kick your feet back, while simultaneously lowering yourself into a pushup
* Immediately return your feet to the squat position, while simultaneously pushing up with your arms.
* Leap up as high as possible from the squat position with your arms overhead (you may also clap your hands above your head at the peak of your jump).
* you may also add some variations as stated in the video.

Diabetes and Exercise

There are positive effects the exercise can give to a diabetic person. The 2 types of diabetes are type I and type II. Type I diabetes is characterized by the pancreas making too little or no insulin. An individual with diabetes type I will have to inject insulin throughout the day in order to control glucose levels. Type II diabetes, also known as adult onset diabetes, is characterized by the pancreas not producing enough insulin to control glucose levels or the cells not responding to insulin. When a cell does not respond to insulin, it is known as insulin resistance. When a subject is diagnosed with type II diabetes, exercise and weight control are prescribed as measures to help with insulin resistance. If this does not control glucose levels, then medication is prescribed. The risk factors for type II diabetes include: inactivity, high cholesterol, obesity, and hypertension. Inactivity alone is a very strong risk factor that has been proven to lead to diabetes type II. Exercise will have a positive effect on diabetes type II while improving insulin sensitivity while type I cannot be controlled be an exercise program. Over 90 f individuals with diabetes have type II.

Exercise causes the body to process glucose faster, which lowers blood sugar. The more intense the exercise, the faster the body will utilize glucose. Therefore it is important to understand the differences in training with type I and type II diabetes. It is important for an individual who has diabetes to check with a physician before beginning an exercise program. When training with a diabetic, it is important to understand the dangers of injecting insulin immediately prior to exercise. An individual with type I diabetes injecting their normal amount of insulin for a sedentary situation can pose the risk of hypoglycemia or insulin shock during exercise. General exercise guidelines for type I are as follows: allow adequate rest during exercise sessions to prevent high blood pressure, use low impact exercises and avoid heavy weight lifting, and always have a supply of carbohydrates nearby. If blood sugar levels get too low, the individual may feel shaky, disoriented, hungry, anxious, become irritable or experience trembling. Consuming a carbohydrate snack or beverage will alleviate these symptoms in a matter of minutes.

Before engaging in exercise, it is important for blood sugar levels to be tested to make sure that they are not below 80 to 100 mg/dl range and not above 250 mg/dl. Glucose levels should also be tested before, during, after and three to five hours after exercise. During this recovery period (3-5 hours after exercise), it is important for diabetics to consume ample carbohydrates in order to prevent hypoglycemia.

Exercise will greatly benefit an individual with type II diabetes because of its positive effects on insulin sensitivity. Proper exercise and nutrition are the best forms of prevention for type II diabetics. It is important for training protocols to be repeated almost daily to help with sustaining insulin sensitivity. To prevent hypoglycemia, progressively work up to strenuous activity.

As with individuals with type I diabetes, carbohydrates should also be present during training to assist in raising blood sugar levels if the individual becomes low.

Exercising smarter are better not harder

Going to gym or doing exercise at home and having a commitment to burn more calories and have your muscle toned or developed cardiovascular endurance, we need some guidelines and tips on how to efficiently maximize your time and goal do the workouts

1. Asking yourself "Why?". Knowing why you are exercising is paramount to having the motivation to continue. Make a list of at least 5 reasons (more is better) why exercising is important to you. Be as specific as you can.

2. Plan when you will exercise. It is important to schedule your workouts just as you would schedule any other important appointment. You have heard it so much because it works. Bottom line; schedule your workouts in your day planner each week.

3. Plan what you will do at the gym. For the most effective workout, it is best not to decide what you will do at the gym while you are walking into the gym. Instead, decide what activity you will do prior to hitting the gym doors.

4. Bring Water. With even modest water loss (1%-2%) due to sweating, workouts feel more difficult and performance decreases. To replace the water lost through sweating, sip water throughout your workout.

5. Do some warm ups. Be sure to give your body and mind at least a 5 minute warm up. Warming up means hopping on a piece of cardio equipment at an easy pace and slowly progressing until you feel warmer and are breathing slightly harder for 5-10 minutes.

6. Set a time limit on all your workouts. End the workout if you run over. 1 hour of exercise is enough for the body muscles to function well, beyond that. you feel heaviness & exhausted easily. Considering that the muscles are being overstressed beyond that duration. Also have enough time to rest. You don’t need to  go to gym or exercise every day, muscles need rest for development. Remember, our muscles become big & toned when resting, not during exercise.

7. Change your workout plan up every twelve to fourteen weeks. Our muscles adopt to every load that we put and there should be an increased increment & program variations for us to keep up with adopting muscles & keep the excitement on exercise.

8. Monitor your heart rate all the time. We have a formula for the Maximum Heart Rate. That’s 220 - (age) = MHR. We can go for 60% or your MHR for starters and eventually increases as your body adopts to the exercise. For Athletes, you can do the 100% of the MHR while doing exercise. This is very important precautionary measurements to assess if our body is responding very well on what we do during exercise.

9. Reward Yourself. Give yourself something to look forward to at the end of the workout. This could be a simple mental high five, extra time to stretch, or a few minutes in the sauna. Reward yourself for exercising for over longer periods, too (i.e. a week or month). Consider buying yourself a new workout shirt or socks, downloading new songs, or getting a new magazine to read during cardio.

10. Efficiency is more important than length. Have a number of reps in your head before each time you do a set. I've seen some people go over the gym do some weights with those non sense and improper execution of exercise as well as stretching techniques. If you don’t know the how to of proper lifting. I have here proper execution on video format so just browse the articles and you see many videos. You may also have a professional trainer in the gym to work for you to give you instructions on proper executions.

Any advantage of exercise equipment?

Now is a good season for the health conscious to check up on the latest in gym exercise equipment. A wide variety of gym exercise equipment is available in the market each designed to tone the specific part of the body. So for that lasting impression as you stride down the beach and flaunt it, here are some of the important aspects in choosing the right gym exercise equipment for you.

Know your body: whether you want to sport the firm and fit type or something as insanely huge as the Hulk, gamma radiation included, everyone has their own preference. For a first-timer, choosing the right gym exercise equipment can be attained in two ways: purchasing it from a sports store or to sign up in one of hundreds of gym establishments in the city.

One advantage in using the gym exercise equipment in a gym is the selection of commercial models that will help you get in shape, if not faster then better. Commercial gym exercise equipment are a little more complicated to use, often with digital readouts and other computerized systems attached, but the outcome after using the machine does show fantastic results after a few weeks. In addition to commercial gym exercise equipment, trainers are available to help you draw up a program to achieve that attention-grabbing body you always wanted. Be it in a posh place like Gold's Gym, or a neighborhood one that offers fifty bucks per session, these establishments hold the upper hand when it comes to quality gym exercise equipment.

Home gym exercise equipment is something a little more easy to use and compact enough that you can stow it away in your closet after two hours of working out. Convenience is all about the home gym exercise equipment, especially if they are the shy type who could not stand to flaunt themselves in public, even in a gym. They can be as attractive to look at like their commercial counterparts, but with a price tag that is a bit easy on the pocket. They require little effort when adjusting the setting to get out its maximum exercise performance.

A first-timer can acquire and use the home exercise equipment without too much flub. But as he or she gains experience, and not to mention a greater body, they go for more body specific machines that will bring out the best in (and out of) them. All they have to do is to draw a layout of his or her personalized body building program from books and go from there.

Know your self, as well as your body. Whether you purchased it in a store, or holding a gleaming member's card, gym exercise equipment is the next best thing since the home-made dumbbells and barbells out of cement on a pair of large milk cans and a metal water pipe.

Simple exercise you can do anywhere & anytime

These type of Exercises generally makes your body strong and firm. No matter, you are Exercising or Muscle Building or Body Building, these exercises are quite handy and help a lot.

Here are few Anytime and Anywhere Exercises:-
a) Crunch
Lie down on the floor on your back with your feet up on the couch or something. Give support to your neck with the help of cushion. Place your buttocks as near as possible to the couch. Lock your elbows. Now slowly raise your head off the ground just a few inches. Hold on to the raised position for 2 secs and then slowly come down.
Repeat this exercise 20 times to make one set.It will really build your abs and you will feel it.
b) Raising your Toes and then coming down.
Stand on a floor flatfooted with toes pointing straight.Hold onto something to balance yourself. Now VERY SLOWLY, raise your toes as high as possible. Hold on for 2 secs and come down very gently and slowly. Repeat it 20 times to make one set.
c) Push ups
Lie down on the floor facing towards the floor with your body weight on your palms.Now slowly , push your body up keeping your back straight and facing right ahead. Hold onto 2 secs and then slowly bring your body back to the starting position.
Repeat it 5-10 times in the beginning and then try to practice this exercise 20 times per set.
d) Wall Squat
Stand straight with your back against the wall. Now, gently move your body down to the sitting position. Make sure your back is still against the wall.Hold on to 15 secs and then gently move up keeping your back against the wall again.
Repeat it 5-10 times in the beginning and then try to practice this exercise 20 times per set.
Treadmill is one other important option which works for you 24/7 and 12 months a year even in rains, winter, snow, sun. Know more about treadmills and how to make optimum use of it here before buying it.

Back Exercise

Your back is characterized by three smaller muscles: latisimus dorsi, rhomboids (upper/middle back), and erector spinae (lower back). These three muscles, along with smaller supporting muscles deep beneath the skin's surface, play a huge role in almost everything you do. Rhomboids (Major and Minor): Compact muscles located a few inches down from the neck, between the spine and shoulder blades, referred to as the upper/middle back. 

When working your back, the more you focus on squeezing the muscles, the better the results. I used to go very heavy, but I found that I got more sore when I was able to contract the muscles real hard at the top for 2-3 seconds. If you use too much weight -even though you are able to lift the dumbbells- it will be extremely tough to do slow, slow motions. Having said that, below you will find my favorite bodybuilding back workout

here are the following back exercise for your reference: 

Barbell Rows
One Arm Barbell Rows
Two Arm Dumbbell Rows
Incline Bench Dumbbell Rows
Single Arm Dumbbell Rows
Seated Cable Rows
Smith Machine Rows
T Bar Rows

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Decline Dumbbell Flyes

Decline Dumbbell Bench Press

Decline Barbell Bench Press

Free Motion Cable Crossovers

Using the Free Motion machine, securely hold both handles and position yourself in a balanced stance. While keeping a slight bend in your elbows, slowly bring the cables out in front of you while keeping the tension entirely on your chest muscles. Squeeze your chest at the peak position and let the weight back up slowly to the starting position.

Smith Machine Bench Press

The Smith Machine Bench Press is the same as a regular bench press except you're using a machine. The Smith Press is actually a multipurpose machine used for a variety of exercises, not just the Bench Press. You can move the bench around, or take it out so it can be used for shoulder press, squats etc.

The Smith Machine Bench Press is a very popular machine used in gyms to work the pectoral muscles (chest). One of the reasons the Smith Machine is a popular for working the chest is because having a quick adjustment to the bench, the machine can be used to hit all parts of the chest (upper, middle and lower). The Smith Machine is also a favorite chest exercise for many because the Smith Machine has built in safety guards that can be used to serve as your own spotter. This will enable you to push yourself further than you might otherwise by adding heavier weight or going for additional reps.

Push Ups

A press-up (British English) or push up (American English) is a common calisthenics exercise performed in a prone position, lying horizontal and face down, raising and lowering the body using the arms.
Press-ups develop the pectoral muscles and triceps, with ancillary benefits to the deltoids, serratus anterior, coracobrachialis and the midsection as a whole.
Press-ups are a basic exercise used in civilian athletic training or physical education and commonly in military physical training. Press-ups are a common form of punishment used in the military and in school sport.

Narrow Grip Push Ups

Keep your elbows tucked in at your side throughout the set. Don't lock your elbows out, this takes the tension off the tricep muscles and makes the exercise less effective. The close grip push up is a good finished exercise or second exercise in a superset.

Machine Bench Press

Start with your back firmly against the pad. While having the weights around your nipples (in height) push the weight out with your lower back firmly against the pad. 

Flat Bench Cable Flys

This exercise is very similar to both the dumbbell flyes and the cable crossovers. Place a free standing flat bench in between a cable pulley machine that has pulleys on two sides.

Flat Bench Dumbbell Flyes

Same as the incline dumbbell flyes, done in flat bench. focusing more on the middle pecs.

Flat Bench Dumbbell Press

 Lie flat on your back on a free standing flat bench. Have your spotter hand you each dumbbell and slowly press them upward and together

Dips

The dip is an exercise used in strength training. Normal, shoulder-width dips primarily train the triceps, with major synergists being the anterior deltoid, the pectoralis muscles (sternal, clavicular, and minor), and the rhomboid muscles of the back