At Smart Physical Workout, we understand that lifestyle can make it a real chore to get the best fitness results in a very limited time, so getting the most out of your workout is our aim. We provide exercises for you to achieve maximum results in the precious time you make available, lets’ face it, you would rather spend time with family, friends and kids than pushing, pulling, and progressing through a gut wrenching workout. So be smart about your workouts, get the best results possible with the exercises, workouts and more found here. Workouts and fitness routines by major sources from around the world can be found here, experts in their field, all designed to help you achieve the physique you have always wanted in the time available. Within these pages you will find energizing workout routines focusing on the body part of most interest to you, secure online shopping environment, with the best and up to date health and fitness equipment. Weekly updated blogs with advice on workouts, nutrition and supplements. Where you can develop your own exercise routine and many other features to keep you coming back, we hope you enjoy and achieve your fitness goals.
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Easy-on-the-Joints Workouts That Really Deliver! If you’re new to exercise, overweight, or dealing with pain caused by an injury or a chronic condition like arthritis, your doctor may have recommended that you start a low-impact workout program. But what does “low impact” really mean—and can it really help you burn enough calories to lose weight and get in shape? For an exercise to be low impact, one foot must always be in contact with the ground or your weight must be supported by water or by a machine. So you’ve got plenty of options when it comes to choosing a low-impact workout—and that doesn’t mean it has to be easy (unless you want it to be). The things you want to avoid are high-impact moves like running, jumping, skipping rope, plyometrics and dance workouts that involve leaping. Here are 15 low-impact workouts you […]
When many Americans want to get fit, they lace ’em up and hit the pavement: In 2015, running was the fifth most popular form of exercise in America, according to a report from the National Sporting Goods Association, with 44.5 million people going for a jog. And the sport is growing: More than 17 million people finished a running event in 2015, an increase of more than seven million runners since 2005. While running can do lots of great things for your body and mental state, though, it can also be tough on your body. “Running can introduce between three to 10 times the athlete’s bodyweight in force through the lower extremity,” says Taylor Weglicki, Ph.D., a physical therapist and coach with Complete Human Performance. If your running form, your body’s movement patterns or your posture are dysfunctional, Weglicki says, “you can see […]
How to Make Fitness a Habit for Life At some point in my mid-twenties, I recognized that exercise would always be an integral part of my life. I had been consistently working out for years and enjoyed the physiological and psychological benefits of my fitness routine. I couldn’t imagine my life without it, and I knew that despite life’s ever-changing circumstances, fitness would always be a priority for me. I had become what I call a ”highly effective exerciser,” or a Lifetime Effective Exerciser (LTEE). Why is it that some of us LTEEs can’t imagine not exercising, while others can’t imagine how to begin and keep exercising? Motivation and the psychology of exercise were, and still are, my favorite subjects. After more than 30 years in this profession and working with thousands of individuals, I have noticed that those that get ”hooked” and stay […]
So, you’re on a mission to make exercise a part of your everyday routine. Congratulations—you’re one step ahead of most. But here’s the big question: Can you pull it off at home? After all, you don’t need a fancy gym membership to get fit. While some might argue that it’s great for getting social and breaking out of the rut, gyms can also be intimidating and overcrowded. Maybe you’ve got grandchildren to watch or the gym is just out of your budget. Perhaps there isn’t a gym that fits your needs nearby, or the thought of being surrounded by people while you sweat makes you cringe. You’re not alone—this is where at-home workouts come into play. Deciding to ditch the gym doesn’t mean you’re free of hard work and effort, though. Exercising at home comes with its own set of hurdles and requires a totally […]
5 Exercises Beginners Must Try Super sets, Tabata, intervals, circuits—just when you think you have a handle on all the strength-training methods, a new kid moves into town. And while plyometrics have been around for some time, you’ve likely seen the buzzword pop up more recently thanks to the rise in popularity of high-intensity interval training and Tabata workouts. Described by many as “explosive movements,” this essential workout style is guaranteed to leave you breathless, sore and even closer to reaching your ultimate fitness goals. For those looking to take their workout to the next level or add variety to a stale strength-training routine, plyometrics are a great way to increase the calorie burn of your workout, improve your fitness level and see greater results from all of the time and hard work you’ve been putting into your exercise routine. What Is It? […]
Strength Becomes More Important with Age Think you’re too old to start a strength training program? Well think again! Strength training is just what your body needs to fight the loss of muscle, bone mass and strength that comes with age. Everyone, no matter how young or old, should be doing some kind of regular strength training. This could be at the gym, or at home using very little equipment. Resistance bands and balls, small hand weights, water and even your own body weight can be used as resistance when designing a strength training program. So what’s the point? If you’ve never participated in a strength training program, why start now? Here are some very important reasons strength training makes a difference in your quality of life: Improves your ability to do everyday activities: The stronger your muscles, the easier it is to get […]
Big Ways to Boost Your Daily Activity By now you’ve probably heard the latest research. Sitting is even worse for our health (and fitness) than we thought. And even if you do exercise regularly, you still face health risks if you are sedentary for the rest of your day (you know, the other 23 hours you’re not working out in the gym). On top of these facts, some researchers argue that when it comes to weight loss or weight management, it’s not even necessarily the people who “exercise” the most who come out on top: it’s the people who are simply more “active” (think on their feet) that tend to be the leanest. The truth is: If you’re not moving, you’re losing out on major health and weight-management boosters. No matter what your fitness level, setting a goal to move more can […]
Escape Your Fitness Rut & Reach Your Full Potential A comfort zone is a nice place to visit, but you wouldn’t want to work out there. Comfort is defined as, “a state of physical ease and freedom from pain or discomfort.” That sounds conducive to napping in a hammock, getting a massage or sipping an umbrella drink by the pool—but not working out. After all, that old catch phrase “no pain, no gain” was coined for a reason. I’ve been lured into my fitness comfort zone many times. When I find a workout routine that I like, I tend to put on my exercise blinders. There was the year I discovered spinning, when I pedaled furiously five days a week. Then there was that stretch of several months when I ran the same six-mile loop every day. And on the days […]
Super-short workouts are a favourite topic in this column. I have written about seven-minute, six-minute, four-minute, and even one-minute workouts. They are appealing because they require so little time, but they also demand straining effort. Martin Gibala is the scientist we most have to thank for the popularity of very brief, very hard exercise. All of these workouts are built around the concept of high-intensity interval training, in which you push yourself almost to exhaustion for a brief spurt of minutes or seconds, and then rest and recover for a few minutes before repeating the intense interval. Athletes have long used interval sessions as part of a varied weekly training program to improve their competitiveness. But Gibala, a professor of kinesiology at McMaster University in Hamilton, Ontario, has helped to popularise the idea that we can rely on high-intensity intervals as our only […]
Breaking the Cardio Rut (and Some Stubborn Myths) Since the first time I ran a mile without stopping 15 years ago, running has been my exercise of choice. I don’t always enjoy the run itself, but I love the way I feel afterward: Sweaty, exhilarated and a couple hundred calories lighter. Regardless of the chaos lurking in the other corners of life, I can always count on that hour of solitude and stress relief, when I can plug in my headphones and zone out. But recently, as I rounded my 39th birthday and headed toward the big 4-0, I started noticing some changes. Random pains flared up more often—traveling from knee to ankle and back again—and they hung around longer than they used to. I started wondering what I would do if I couldn’t run anymore. At the same time, things started […]
Why This Type of Training is Right for You Have you noticed that reaching for a can on the top shelf of the pantry, zipping up the back of a dress or picking up a bag of groceries from the floor has become more difficult, maybe even more painful over time? When your kids ask you to play tag or shoot hoops, do you worry about pulling a muscle or other injuries? As you get older, simple daily activities can become more challenging or even dangerous if you aren’t strength training regularly, and more importantly, doing the right kind of strength training exercises. Functional fitness, or training specifically designed to improve balance and power as related to everyday routines, is rising in popularity. Adding it to your strength training routine could mean the end of the everyday aches and pains. What […]
Build Strength and Power, Decrease Injury Risk Runners are a breed all their own. I can say that because I am a runner. We can be quirky about our race rituals and to outsiders looking in, our lives seem to revolve around a “boring” sport of putting one foot in front of the other. But as any runner knows, it’s not really that simple (or boring!), to try to fit in fartleks, quarters, repeats and speed work along with your hills, distance runs, and race days. Mile after mile, we pound the pavement—rain, cold or sun—to reach our goals. No matter what type of runner you are, or how many races you have under your belt, we all share one common goal: to be better runners. We want to get faster, run farther, be more efficient, and stay injury-free. But if we […]
ARE you one of the many people who told themselves that 2017 was going to be the year that you got healthy and lost those extra kilos that had suddenly became your constant companion in recent times? If you’re like most people, here we are nearly two months into the New Year and the scales have not shifted, nor have your bad habits. Despite this, somehow your conscience feels nearly as comfortable as your waistline does in elastic pants thanks to the seemingly legitimate excuse of I don’t have time to exercise. Let’s be frank. In today’s busy world, how many of us truly have the time to do the recommended 150 minutes a week of aerobic exercise? I know my two kids always ensure I don’t. If only we could fit in just a few minutes a day. Well, believe it or not, researchers from McMasters University in Canada […]
Increase Strength & Flexibility to Decrease Pain It’s a common problem for many who exercise. It makes everyday activity difficult, and scares a lot of people away from any physical activity. It’s lower back pain. For those of you who suffer from it, there is hope. While there are a multitude of things that can cause back pain, from genetic malformations to injury, a number of recent studies show that a lack of core strength contributes to pain and stiffness in the lower back. So what’s the best way to deal with lower back pain that your health care provider has attributed to a lack of core strength? Exercise. This might cause a little more pain in the beginning, but under the care of your health provider, it can reduce your pain in the long run. And for many people, the long-term solution for back pain lies in abdominal, […]
Improve Your Health and Your Appearance with strength training I’ll admit it—I’m vain. So when I put on my summer tank tops a few months ago and noticed the dreaded “batwings” growing on the back of my arms, I panicked. I was too young to have jiggling arms, and didn’t want to hide behind long-sleeved shirts. It was time to actually use the dumbbells that were gathering dust under my bed. So, with my doctor’s approval, I set out to whip my arms (and legs) into shape. Once I started reading more about strength training, I was amazed at how beneficial a weight routine is to your body and health. Whenever I was tempted to drop the weights and grab a cookie instead, I’d remind myself of all the reasons that everyone should lift weights (and love doing it)! Ten Reasons to Love Strength Training Strength training preserves muscle mass […]
How to Add Isometric Exercises to Your Strength Workouts Do you sometimes find yourself skipping the strength training you know you should be doing, just because it’s hard to squeeze it into your hectic schedule? Sure, it’s possible to do a very effective strength training routine at home with minimal equipment, but even that can take time and energy that, on some days, is pretty hard to find. Well, there is a way to work your muscles effectively with no equipment at all, even while you’re busy taking care of other business at the same time. If you’ve got 10 seconds you can spare, you can squeeze in one exercise. And over the course of a day, you can get in a full body workout without interrupting your busy schedule. This muscle training method is called isometrics, or isometric exercise. As you’ll soon find out, it’s not a […]
No More Excuses! I was not very athletic in school. All elbows and knees and very little ability, I was usually the last one picked for teams. It was clear to me at a young age that my future lay in books, not basketballs, so I accepted my lack of athletic skills and concentrated on simply getting through gym class without causing my team to lose. Fast-forward almost thirty years and I realized the pounds that had been steadily creeping up on me weren’t going to disappear on their own. I needed to get serious about my health before I started following in my mother’s footsteps with osteoporosis, high blood pressure and pre-diabetes. It was time to get to the gym. Even though I knew I had to start working out, it took a few days to psych myself up and actually set foot in the gym. All of the […]
If you’re just dipping your toe into the workout waters for the first time, you might feel like you’re drowning in uncertainties. Am I doing this right? Should my back be straight? Should my knees be bent? If you don’t have a personal trainer guiding you through each move, it can be tough to know whether you’re performing exercises correctly. And there’s more at stake than just your pride—using improper technique can lead to injury and unwanted downtime, derailing your progress. Squats The Right Way When squatting, you want your tibialis (shinbones) to be almost perpendicular to the floor. Your back should be lengthened with a slight lumbar curve. Your knees should track over your toes, with your weight slightly back in your heels. Use your arms for a counter balance and look straight ahead. Engage your abdominals and return to vertical. The Wrong Way Avoid going straight down into your […]
Just when you thought the hardest part of getting in a strength workout was making it to the gym, your best-laid plans are thwarted by jam-packed machines and nearly-bare weight racks. Before you give up and retreat to the reliable old treadmill, here’s an idea—grab one of those mismatched dumbbells! Goblet Squats Muscles worked: Quads, calves, glutes, core A. Holding the underside of a dumbbell with each hand, position the dumbbell underneath your chin. B. With your feet a little wider than hip width apart (or whatever is comfortable for you), squat down until your elbows are touching the inside of your thighs. Aim your glutes toward your heels while keeping your chest up. 2. Suitcase Carry Muscles worked: Core, obliques, shoulders A. Hold a dumbbell on one side of your body that is approximately 25 to 50 percent of your bodyweight. B. Check in the mirror to make sure […]
Eating Before Exercise for Maximum Results Everyone knows that athletes must plan and time their meals and snacks very carefully to reach their performance goals. But what about the rest of us? You try to squeeze in 30-60 minutes of exercise most days of the week. Do you have to be careful about what you eat before and after your workouts, too? Usually not. If you’re eating a healthy diet and getting enough calories to support your activity level, you can probably rely on your own appetite, energy levels and experience to tell you whether you need to eat anything before or after exercise and what it should be. The basic rule here is: Find out what works best for you, and do that. There are some advantages to knowing how your body works and what it needs to perform at its best. The bottom line for healthy weight loss […]
I’m a huge fan of bodyweight exercises for the reason that you can use them for a great workout anywhere. And perhaps the king of all bodyweight exercises, is the squat. Squats are awesome because they provide a great workout for multiple muscle groups, including the butt, thighs, and core. It’s for that reason that 30-day squat challenges have become increasingly popular over the past year. There are hundreds of variations available online, but generally they all involve squatting almost every day for a month, starting at 50 reps on your first day and finishing at 250 on your last. As much as I love anything that gets people moving, particularly squatting, that kind of challenge simply won’t help you reach your goals. 50 squats in one day is too difficult for most beginners, and even if you could do 250 squats with perfect form, you will be training for muscular endurance […]
If you’ve never had a strong core, you might not realize just how much it can impact your daily life. A strong torso helps shield against injury, can improve back (and possibly even knee) pain, improves posture, and promotes more efficient movement overall. If you’re new to exercise and/or have limited time to work out, prioritizing core strength is a smart strategy because it can make a dramatic difference in so many ways, and doesn’t take much time. Core exercises are a great place to start if you are new to working out because most core moves are pretty simple, require minimal (if any) equipment, can be performed at home, and can be learned in minutes. Why is doing a challenge important? When you’re trying to improve at something in life, the first step to success is setting a goal—this gives us motivation on those days we don’t want to […]
It’s Tuesday morning and you slept through your alarm because of a late night at the office. You missed your favorite spin class, so it’s tempting to skip a workout for today and hope tomorrow’s schedule seems a little better, right? Definitely not! Staying in a consistent fitness routine is one of the most important keys to long-term success. Got five minutes before your next meeting at the office or 15 minutes before pickup at school? There’s a workout that’s great for you. Just because you don’t have your favorite cardio machine or set of dumbbells by your side, you can still get a challenging, effective workout anytime, anywhere. Each of these timed bodyweight workouts contain both cardio and strength exercises. The exercises are designed to challenge multiple muscle groups and get your heart pumping. If you find an exercise you’re unable to perform or is too challenging for your […]
Training Basics Whether your goal in to build muscle, strip fat or tone up, the following training principals should be followed to help achieve maximum results: Training frequency – If you are just starting out on a training program you should only be weight training about 2 – 3 times per week for your first 10 – 12 weeks and each session should take no more than about 45minutes. If you have been training for some time then 3 – 4 sessions of about 50 – 60 mins each week is about the right level. Cardio training again will depend on your goals. If you are trying to strip a fair amount of fat then we recommend 4 cardio sessions per week initially and build on this as your condition and fitness improve. Positive failure – Your muscles will only grow when you push them beyond their normal limits, which […]
What Makes Glutes Important Most trainers agree the glutes are one of the most important muscles in sport, yet virtually neglected during workouts. This muscle group is involved sprinting, throwing, lunging and grappling. Most people barely even activate the glutes properly and they’re usually undertrained. All you need to do is add one effective move to your overall workout to get things firing again downstairs, and see an immediate increase in speed and explosiveness. If you do not think this is important, it has been studied that both Women and Men are more impressed by a fine set of glutes than any other body part including biceps and six pack abs. The “glute bridge is a hugely effective exercise for building a firm and functional set of glutes” says Alexis Antonopoulos, founder of NKD Ambition gyms and a specialist in body composition and fat loss . The glutes, a muscle […]
A muscle group which a lot of guys spend hours upon hours working on is the chest. Day-in and day-out people go to the gym, jump on the bench, and press until their heart is content. It’s not uncommon to see people simply doing flat bench presses for chest along with some fly movements. To build an overall strong and well developed chest you need to do more than just a flat bench press. You need to hit the chest from different angles and stimulate and break down those fibres to see some growth. This article will show you some tips and workouts for building perfect pecs. Let’s first talk a little about the chest and the musculature so you can fully understand how the chest works. Anatomy of the Chest The chest is made up of two muscles: the pectoralis major and the pectoralis minor. The pecs are found […]
The biceps is actually a smaller muscle than the triceps. It is on the front of the upper arms. There are two heads of the biceps muscle (hence the bi in biceps). Beneath the biceps is the brachialis, a flat muscle group that runs about half way up the upper arm bone from the elbow joint. From the rear you can see the brachialis as a well-defined band of muscle between the triceps and biceps when a muscular bodybuilder flexes his/her arm. The triceps is a three-headed muscle that is on the back of the upper arm (hence the name tri in triceps). There are three primary muscle groups in the forearms. The forearm flexors lie along the inner sides of the forearms. The forearm extensors run along the outer sides of the forearms. And the supinators that lie on the upper and outer sections of the forearms. It is […]
The back muscles are one of our largest muscle groups but are neglected during workouts, but they shouldn’t be, because working the back is a great way to burn calories and fat. The Back Workout Companion App provides the best exercises for you to achieve the V shape look. Loaded with exercise descriptions and routines. Remember, the majority of the strength behind hits or throws come from the back; the more stable your shoulders and back muscles are, the more accurate your sporting movements will be. The Back Workout Companion App, all you need to get back on track. Why Build a Great Back Training your back muscles can often be a hard task; you can’t see them and hence can be hard to concentrate on them during training. The back muscles are one of our largest muscle groups, making them a killer calorie and fat burner. The trick to […]
Decline Bench Sit up Step 1: Lay down with your back on a decline bench and your feet positioned underneath the leg anchors of the bench. Knees should be bent. Step 2: Next, place hands behind head or cross arms over chest. Begin exercise by raising torso to a sitting position, pause, and then lower back down. Step 3: Repeat as necessary. WATCH IT HERE Pull Down Cable Crunch The Pull Down Cable Crunch is an awesome Abdominal Exercise that allows you to work your abs with progressive overload. You can start off light, get the technique down pat, and then gradually increase the weight as you get comfortable with the move. This will help you to develop a strong core and well developed abdominals. The Pull Down Cable Crunches hit the abs from a unique angle. They are one of the few ab exercises that allow you to train […]