The Seated Cable Row Exercise

The seated cable row exercise should be a staple of your back strengthening routine! For many, too little time is spent on strengthening the back muscles. When you don't adequately strengthen your back muscles, you are affecting your pulling potential. And, to have good upper body muscular balance, you need to work your backside as well as your frontside.

The back muscles targeted during the seated cable row exercise are the latissimus dorsi, teres major, middle trapezius and rhomboids.



Follow these steps to properly execute the seated cable row exercise:



1) Maintain the natural arch in your spine throughout the exercise. Sit up straight (with your chest and head up at all times), draw your navel in toward your spine and retract your shoulder blades together pulling them back and down. Pull the weight back with your shoulders first in order to activate your back muscles. You don't want the seated cable row to turn into an arm exercise.

2) Don't lock your knees when resting your feet on the platform. Keep your legs slightly bent.

3) Keeping your elbows close to your body, pull the weight towards your midsection to work the larger latissimus dorsi muscles more . A high pull will give more work to the smaller back muscles.

4) Keep all movements smooth when pulling the weight and reversing the motion. That is one repetition.

Don't neglect your back muscles!

Get My Fitness Hut's 7-Day Weight Loss And Fat Loss e-Course! The e-Course is FREE!

"Exercise is not my life.....exercise makes my life better!"

Check out my other great blogs:

Her Fitness Hut Blog Her Fitness Hut is featured on EmpowHER, a great health issues website for women!

Sports Fitness Hut Blog has been recognized by Stanford University Wellsphere as the #1 Sports Fitness Blog and NursingDegree.net as one of the Best 100 Health and Nutrition Blogs for Athletes! The blog has also been named as one of the "50 Best Sports Medicine Blogs by Masters In Healthcare! It is an honor to be recognized by those in the health and academic fields! Afterall, health is number one for everybody---including athletes!

Read more »

Belly Fat Threatens Your Health!

You have heard that belly fat (abdominal fat) threatens your health! Belly fat has been associated with contributing to such diseases as cancer. That is serious stuff!

Belly fat causes other health problems too! Scientist have learned much more about fat cells (adipose tissue) than ever before. Researchers from Washington University School of Medicine in St. Louis found that abdominal fat cells secrete inflammatory proteins that cause damage to blood vessels and other cells.

Wait, there's more! These inflammatory chemicals secreted by belly fat cells are implicated in the development of coronary artery disease and Metabolic Syndrome! That is why personal trainers and health professionals always measure body fat with a special emphasis placed on your belly fat!

So, being fit and healthy is much more than just losing weight! Don't ever try a quick weight loss program again! Fit and healthy means just that! You can look slim and trim and still be unhealthy! Having high body fat, especially belly fat, is not healthy!

Weight loss management works along with fat loss management. Regular strength training, cardio exercise and a good meal plan will help you burn fat (lose inches), speed up your metabolism and lose the weight for good! No more yo-yo dieting and regaining that weight!

Get FREE Training and Nutrition Insider Secrets for a Lean-Body with Six Pack Abs! This ebook, created by Certified Nutrition Specialist & Certified Personal Trainer, Mike Geary, details over 27 specific metabolism-boosting secrets that you can use to strip off your stubborn body fat faster and easier and get your six-pack abs! Contains unique workout methods and nutritional strategies to slash body fat and take your body to a whole new level of leanness. Get Your FREE Book Now!

Read more »

Eat Enough To Build Muscle And Burn Fat

Eat enough to build muscle and burn fat. You do this by following your meal plan based on your basal metabolic rate and level of daily activity. You won't get consistent muscle growth without eating enough calories---consistently!!

Don't be so concerned about weight loss that you fail to eat enough! You need to build muscle which will speed up your metabolism, burn fat and keep the weight off! The weight will stay off because you will eventually have that lean and toned body. Fuel your body throughout the day with consistent meals every 3-4 hours. This will give you enough energy to live and workout!

If you want your muscles to grow, FEED YOUR MUSCLES CONSISTENTLY! Just lifting weights is not enough to grow your muscles and become lean and muscular! And, on the days you do lift weights, its best to eat before and after your workout. Read my post on Pre- and Post-Workout Nutrition.

And, you know my take on supplements: try to get the nutrition you need from food. Save your money! Don't depend on supplements to significantly build your body up and burn fat!

And, to stop your muscles from breaking down (catabolizing) while you sleep 7-8 hours, a healthy night-time snack or protein drink before you go to sleep is needed. When your body is fasting, your muscles will take the hit. Just ALWAYS remember to follow your meal plan!

Get My Fitness Hut's 7-Day Weight Loss And Fat Loss e-Course! The e-Course is FREE!

"Exercise is not my life.....exercise makes my life better!"

Check out my other great blogs:

Her Fitness Hut Blog Her Fitness Hut is featured on EmpowHER, a great health issues website for women!

Sports Fitness Hut Blog has been recognized by Stanford University Wellsphere as the #1 Sports Fitness Blog and NursingDegree.net as one of the Best 100 Health and Nutrition Blogs for Athletes! The blog has also been named as one of the "50 Best Sports Medicine Blogs by Masters In Healthcare! It is an honor to be recognized by those in the health and academic fields! Afterall, health is number one for everybody---including athletes!

Read more »

No Evidence Cycling Weakens Bones

No data exists in the scientific literature showing that any type of exercise weakens bones. Bone growth depends on the forces exerted on them by gravity and contracting muscles. So any activity or exercise that causes you to contract your muscles will strengthen bones (Medicine & Science in Sports & Exercise, November 2009).

Previous studies showed that world class cyclists had reduced bone densities in their spines. However, bone density tests do not measure bones strength. They measure how much bones block X-rays that try to pass through them. The only way to measure bone strength is to see how much force it takes to break a bone.

The most likely explanations for broken bones in cyclists are high-impact crashes and/or lack of vitamin D. I recommend that all cyclists get a blood test called Vitamin D3 in December or January. If it is below 75 nmol/L, they are deficient in vitamin D and at increased risk for breaking bones. To prevent fractures, they should do winter training in the southern sunbelt or take at least 800 IU of Vitamin D3 per day.

A recent review of 12 blinded, controlled scientific studies showed that oral vitamin D reduced non-vertebral and hip fractures in patients over 65 years of age (Evidence-Based Medicine, October 2009). Blood levels of vitamin D below 75 nmol/L cause parathyroid hormone levels to rise too high, which causes osteoporosis. A main function of vitamin D is to increase calcium absorption from the intestines into the bloodstream. When blood levels of vitamin D fall below 75 nmol/L, levels of ionizable calcium drop. This causes the parathyroid gland to produce large amounts of its hormone. Higher than normal blood parathyroid hormone levels take calcium out of bones to cause osteoporosis.

Read more »

Tabata Training For Fat Loss

Tabata training for fat loss might sound weird but it can be a
time-effective, fat loss training tool for you to use! If you're looking for ways to change up your exercise program, try Tabata training.

Tabata training was developed by Izumi Tabata, Ph.D. in Tokyo. Tabata is a very intense interval training technique. It is a great way to burn more calories and fat during and after your workout! You will need one exercise and 4 minutes! Yes, only 4 minutes!

Tabata training works this way:

1. After a 5 minute warmup, choose an exercise like squat-to curl-to press or medicine ball front chop.

2. Do as many repetitions as you can for 20 seconds.

3. Rest for 10 seconds.

4. Repeat this cycle for 4 minutes! Make sure to maintain correct form as you get fatigued! You will be exhausted at the end!

As you progress, you can add more time but keep the 2-to-1 work to rest ratio. For instance, you could do a 30 sec./15 sec. work to rest ratio. You could also speed up your repetitions to make Tabata training even more intense!

I have also used the Tabata training technique at the beginning or end of a 20-minute workout. Just use the first or last 4 minutes of your 20-minute workout and do Tabata training!

Do Tabata training no more than 2 times a week. Go ahead and try Tabata training!

Get My Fitness Hut's 7-Day Weight Loss And Fat Loss e-Course! The e-Course is FREE!

"Exercise is not my life.....exercise makes my life better!"

Check out my other great blogs:

Her Fitness Hut Blog Her Fitness Hut is featured on EmpowHER, a great health issues website for women!

Sports Fitness Hut Blog has been recognized by Stanford University Wellsphere as the #1 Sports Fitness Blog and NursingDegree.net as one of the Best 100 Health and Nutrition Blogs for Athletes! The blog has also been named as one of the "50 Best Sports Medicine Blogs by Masters In Healthcare! It is an honor to be recognized by those in the health and academic fields! Afterall, health is number one for everybody---including athletes!

Read more »

Burn More Fat With MUST DO Strength Exercises!

There are some strength exercises that you MUST DO if you want to burn more fat and sculpt your lean body! Don't make the mistake of always looking for "new strength exercises!" What you need are effective, muscle-building strength exercises that will primarily build large muscle groups.

Strength exercises for fat loss should focus on maximizing your time at the gym...build more muscle mass to speed up your metabolism and burn more fat.

To recruit more muscle fibers during workouts and improve your success, focus more on MULTI-JOINT OR COMPOUND EXERCISES.

COMPOUND EXERCISES will help you burn more fat because you are working large muscle groups in your body. For example, the largest muscle in the body is the gluteus maximus and squats/lunges would target this area (among other areas). You will also burn more calories after your workout.

Examples of SINGLE-JOINT EXERCISES are biceps curl, seated calf raise, leg extension, leg curl and triceps pushdowns. Spend less of your time on these exercises.

Here are some strength exercises that you MUST DO:

1. Squats - Bodyweight, dumbbell or barbell....do your squats!

2. Deadlift - Deadlift is a must for your exercise program. It is also one of the best ways to build muscle thickness in your lower back. Lower back fat and injuries plague many people.

3. One-arm dumbbell rows and Pullups - These two are a must for any routine so I'm counting them as one exercise.

4. Clock Lunges - Clock lunges work your body in all planes of motion. Lunge with your right leg at 12 o’clock, 2 o’clock, 3 o’clock, 5 o’clock and 6 o’clock. That’s 1 repetition for your right leg. Lunge with your left leg at 12 o’clock, 10 o’clock, 9 o’clock, 7 o’clock and 6 o’clock. That’s 1 repetition for left leg. Maintain upright posture throughout to improve core strength.

5. Dumbbell Chest Press on Ball - Doing the chest press on the ball forces you to balance while lifting. Each arm also has to do equal work.

6. I also include exercises like standing shoulder presses, step ups, pushups on medicine ball and tricep bar dips in my workouts.

Get My Fitness Hut's 7-Day Weight Loss And Fat Loss e-Course! The e-Course is FREE!

"Exercise is not my life.....exercise makes my life better!"

Check out my other great blogs:

Her Fitness Hut Blog Her Fitness Hut is featured on EmpowHER, a great health issues website for women!

Sports Fitness Hut Blog has been recognized by Stanford University Wellsphere as the #1 Sports Fitness Blog and NursingDegree.net as one of the Best 100 Health and Nutrition Blogs for Athletes! The blog has also been named as one of the "50 Best Sports Medicine Blogs by Masters In Healthcare! It is an honor to be recognized by those in the health and academic fields! Afterall, health is number one for everybody---including athletes!

Read more »

Burn More Fat With Plyometrics

If you're having trouble burning fat, then try plyometric exercises. Because of the intensity of plyometrics (jump training), you will burn more fat and better sculpt your body.

Plyometric exercises not only burn more fat, they also improve your power, or speed strength (how fast your muscles can produce force).



Here are some good plyometric exercises to help you burn more fat and sculpt your body.

1. In Place Vertical Jumps, full speed, Double Leg, 3 sets/10, 2 minutes rest between sets

2. Depth Jumps, 2 sets/10, 2 minutes rest between sets

3. Bounding and Lateral Bounding, full speed, 2 sets of each/10, 2 minutes rest between sets

4. Lateral Cone Jumps, full speed, 2 sets/10 each side, 1 minute rest between sets

5. Standing Long Jumps (pictured above), full speed, 2 sets/10, 2 minutes rest between sets

6. Dumbbell Calf Raises, full speed, 3 sets/25, 2 minutes rest between sets

Do a plyometric workout no more than 2 days a week because of the full speed intensity of this type of workout.

Avoid knee injuries by perfecting jumping and landing techniques before progressing to full speed plyometric workouts.

Get My Fitness Hut's 7-Day Weight Loss And Fat Loss e-Course! The e-Course is FREE!

"Exercise is not my life.....exercise makes my life better!"

Check out my other great blogs:

Her Fitness Hut Blog Her Fitness Hut is featured on EmpowHER, a great health issues website for women!

Sports Fitness Hut Blog has been recognized by Stanford University Wellsphere as the #1 Sports Fitness Blog and NursingDegree.net as one of the Best 100 Health and Nutrition Blogs for Athletes! The blog has also been named as one of the "50 Best Sports Medicine Blogs by Masters In Healthcare! It is an honor to be recognized by those in the health and academic fields! Afterall, health is number one for everybody---including athletes!

Read more »