Building muscle protects against disease of aging?

If you want good health, a long life and to feel your best well into old age, the number one most important thing you can do is strength-training, says Dr. Brett Osborn, author of Get Serious, A Neurosurgeons Guide to Optimal Health and Fitness.Why?Our ability to fight off disease resides in our muscles. The greatest thing you can do for your body is to build muscle, Osborn said citing a large, long-term study of nearly 9,000 men ages 20 to 80.
“There are no secrets to a strong and healthier body; hard work is required for the body that will remain vital and strong at any age,” Osborn says. Read more…

What Muscles Do Chin Ups Work?

Chin ups work basically the same muscles and muscle groups that pull ups work. Namely the big back muscles of the latissimus dorsi and the biceps in the upper arm

There are others that come into play as the chin up movement involves shoulder extension and elbow flexion. As well as the muscles used to grip the bar itself.

Some people find that doing chin ups can be harder than doing pull ups. This is because you have to hold your arms at different angles with each exercise that some aren’t used to.

Secondary Muscles Worked by Chin Ups

So these secondary muscles will include the rhomboids and middle trapezius in the back. The rear delts as well as a couple of the rotator cuff muscles in the shoulders. And lastly the muscles that flex the elbow and gripping muscles of the forearm.

This doesn’t take into consideration your lower trunk also. The muscles targeted there depend on which position you keep your legs in. Generally, if your legs are in back of you then you are recruiting your low back extensor muscles. However, if you keep your legs in front, then you’re going to bring in your abdominals.

The chin up differs from the pull up because you use an underhand grip doing it and an overhand grip for the pull up. Take a look at the difference in the videos below.

 

How To Do Pull-ups and Chin-ups With Proper Technique 
Unfortunately Pull-ups & Chin-ups are hard. Very hard. If you’re a beginner, chances are you can’t do 1 Pull-up or Chin-up. This article will not only teach you how to do Pull-ups & Chin-ups with proper technique…

 

 

 

Door Gym Chin Up Bar

Do You Need A Door Gym Chin Up Bar?

Having a good Door Gym Chin Up Bar is essential for anyone designing their own workout without weights home fitness program. A complete upper body workout without weights has to include a series of back exercises. And in order to work the lats, rhomboids, and traps, you have to be able to do some exercises that require the pulling action rather than the lifting or pushing action.

While bodyweight pull ups or rows can be done simply by suspending a broomstick between a couple of bar stools, a door gym chin up bar is a whole lot more secure. Typical bars don’t require any type of permanent mounting to your door or wall and most are relatively easy to assemble.

Some doors don’t have moulding around them but there is a work around for this problem. What you need is a 3 foot strip of 1″x4″ pine (or any wood/moulding) that you can nail in place above the doorway on one side. Naturally, you may want to do this on a doorway that isn’t visible to company or in the middle of your living room.

2 Door Gym Chin Up Bar Models

There are a couple of models that I would recommend over others simply because the product brand can’t afford to put out crap products. Plus, these same companies have sold a lot of these products and I am sure that most of the bugs have been worked out of the designs. Let’s face it, this is how they make their money. No one will buy from them if the customer feels the company isn’t responsive. The two that I recommend are the P90X chin-up bar, and the Iron Gym chin-up bar.

Both of these have gotten good reviews from their customers but there are a couple of things to keep in mind if you plan on buying a door gym chin up bar. For starters you want to make sure that you know if its going to fit your door frame or not. These two products actually rely on the exisiting moulding around the door to help secure it in place. If you don’t have a door moulding/trim, or, it’s too wide or too narrow, you may have to do some modifications. These aren’t hard to do, it’s just a lot more convenient if you know that you have to do it before you start working out.

Another thing that we’ve found is that because the unit uses leverage with a bracing action against the door moulding it may damage the finish on the door frame. A simple way to get around this is to place something between the door frame and the chin up bar. This can be something like a couple of pieces of dense foam rubber, thick cardboard, or even some thick carpet.

Make Sure Your Door Gym Chin Up Bar Fits You.

Finally, the last things to consider prior to investing in a door gym chin up bar is your body type. Most of these units are rated for people who weight up to 300 lbs. While this isn’t a problem usually, you might find that you need to periodically tighten up the screws that hold the unit together. You wouldn’t want to find out that they’ve worked themselves loose while you’re in the middle of a workout session.

In addition, if you are tall, say 6’2″+, you may need to find a high doorway to put the door gym chin up bar in. The reason for this is that when you are hanging on it with your outstretched, you may find that your knees drag the ground and this will make working out pretty tough. Plus, it just looks funny!

Check out my “learning how to do pull ups” page for more ideas to max your pull up workout.

Can Exercise Help You Master New Skills?

Your workouts may do more for you than you realize. I know that when I’m in the middle of a workout or basketball game, I’m more mentally alert. But I just chalked it up to being “into” whatever it was I was doing at the time. Well, there may be more to it…

Can you improve your body’s ability to remember by making it move? That rather odd-seeming question stimulated researchers at the University of Copenhagen to undertake a reverberant new examination of just how the body creates specific muscle memories and what role, if any, exercise plays in the process.

The term “muscle memory” is, of course, something of a misnomer. Muscles don’t make or store memories. They respond to signals from the brain, where the actual memories of any particular movement are formed and filed away.

To date, most studies of the effect of exercise on memory have looked at more intellectual tasks, like memorizing lists of words. In those cases, regular exercise appears to improve the brain’s general ability to remember.

But the Copenhagen scientists wanted to see how exercise influences the development and consolidation of physical memories. So before having their volunteers master the squiggle test, they first had a third of the group ride a bicycle at an intense but not exhausting pace for 15 minutes. The other two-thirds of the group rested quietly during this time.

courtesy of nytimes.com

Exercises That You Can Do At Home

As a physical therapist, I get a lot of people asking me how they "get into shape" at home after they finish their physical therapy sessions. Most of my patients aren't the health club types and they don't have a lot of money to spend on equipment or a lot of room to store it.

I generally tell them that it's fairly easy to stay in shape doing a workout without weights and that the hard part is committing themselves to a regular program. It's hard to keep yourself accountable when you have no incentive other than personal health! That may sound bad but it's the truth. My patients generally have to have permission from their boss, doctor, or family, to take responsibility for their own health.

Regularly performing 5-6 simple exercises will go a long way to ensuring that you will not develop conditions like heart disease, high blood pressure and diabetes. A good home exercise routine will include exercises to all major muscle groups. However, unlike most of the popular concepts of fitness, you don't have to kill yourself trying to reach some imagined sense of perfection or unrealistic goal for your physique.
Push ups, pull ups, and squats are the foundation of any good home exercise program. If you perfect these and a couple of other movements, you will be amazed at the difference they will make in your life.

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