How to do a Home Fitness Test, without a Personal Trainer

How to do a Home Fitness Test

Further below is a guide for how to do a home fitness test to determine your current cardiovascular, strength and flexibility levels. Doing the tests give you a record of what your fitness levels currently are and what things you need to work on to improve. As years go by you can repeat the test and then compare how well you did years earlier and how well you did now.

Having a certified personal trainer to help guide you through the following process is helpful, but not completely necessary. It is possible to do it without a personal trainer handy, but it is still helpful to have a friend or loved one to help you through the process and record things for you. The friend/loved one will also make certain you don't cheat on the test and are being honest with yourself. As a bonus, they might decide to take the test too because they want to see how well they do.

For example, when I first did these tests I was about 15 years old and in my high school gym class. It was the gym teacher who administered the test and recorded down the results for the whole class. It was how I first learned that I had the heart of a professional athlete because I scored so well on the cardiovascular test.

The test itself is composed of 3 parts and 6 smaller tests, which together give you a record of your current physical fitness.

The 3 parts are:

1. Cardiovascular
2. Strength
3. Flexibility

And the tests themselves are as follows:

#1. The Cardiovascular Step Test

You will need: A large 12 inch high step/chair and a stopwatch / smartphone with a stopwatch app. A clock with a second hand can also suffice.

What to do:

1. Step right foot up on to the step, then repeat with the left foot so you have both feet on the step. Then step right foot down first, and repeat left foot down. Repeat this process quickly over a period of 3 minutes, during which you want to maintain a pace of 24 repetitions per minute.
2. After 3 minutes, sit down on the step/chair and find your pulse. Do not record it yet.
3. After resting for 1 minute, start the stop watch and count your pulse for 15 seconds and then stop the stopwatch. Record your result.
4. Multiple your result by 4 to get your beats per minute.
5. Compare your beats per minute to the charge below.

So for example when I was 15 I scored a 76. That wasn't just excellent, it was the heart rate you might expect of a professional athlete who competes in a cardiovascular sport. I doubt I will score a similar result today since I will be 40 in only 2 months.

#2. The Push Up Test

Doing this test men should perform the standard pushup (hands and toes only) while for women it is recommended doing the knee pushup variant. See Girl Push Ups and More.

Your goal is to do as many push ups as you can while maintaining a steady pace and proper form. There is no time limit in this test, but you must maintain a steady pace doing the push ups / proper form. The moment you lose form or your pace slows, the test is over. (Some personal trainers allow the person to rest - you can only rest in the up position - but I consider this to be cheating as it is very easy for the individual to abuse this option. So if you are doing this at home, you should determine whether you are going to allow yourself a rest period after every 10 push ups or so. I think you get a more honest result if you don't allow yourself a rest.)

Mentally, if you just set a goal of "I am going to do 30 push ups!" even if you only maintain the steady pace part way, you should do fairly well. 30 isn't a big number, but the real challenge is to maintain the steady pace - so it is arguably better to go slowly at the beginning so you don't tire yourself out too quickly, and simply pace yourself.

For some young people doing 30 push ups will feel pretty easy. When I was a teenager I once used my hands to climb up a staircase backwards and upside-down. So basically decline push ups on stairs, but with the added challenge of climbing the stairs. I did it with an audience who thought it could not be done, but I wanted to prove them wrong as I had done it previously and so I knew I could do it.

#3. The Bent Leg Curl Up Test

You will need: It is more comfortable to do this test on a yoga mat, a rug, a carpet or some kind of padding.

1. Lay down on the floor, feet together and flat on the ground, with your hands at your sides. Your legs should be slightly bent.
2. Tighten your abdomen to lift your shoulders off the ground, while moving your hands forward about 3 inches.
3. Return to starting position.
4. Repeat as many as you can while maintaining a steady pace.

Note - This is not a sit up! Observe the video below so you understand what this looks like.


So again, maintaining your pace is the important part.

#4. The Wall Sit Test

You will need: A stopwatch and a wall.

1. Stand about two feet away from the wall, facing away from it with your feet about shoulder or hip distance apart.
2. Bend your knees and press your back into the wall as if sitting on a chair.
3. Aim to get a perfect 90° angle with your legs.
4. Keep your upper body relaxed and shoulders raised so you are not using your shoulder muscles to cheat.
5. Use the stopwatch to time yourself and hold the position as long as you can. Record your result.

Aim to make it to 2 minutes if you can. 2 and a half minutes would be even better.

#5. The Reach Past Your Toes Test

Easy. Lay down on your back on the floor with your legs fully extended, then sit up and then try to reach past your toes.

Lower Body / Torso Flexibility Results

• Excellent - Fingers reach 1 inch or more past the toes
• Average - Fingers reach or almost reach toes
• Poor - Fingers are more than five inches from toes

Note - This test isn't solely a measurement of your lower body's flexibility, it is also a measurement of your torso's flexibility. An overweight person with a large belly for example would be guaranteed to do poorly in this test, even if their lower body was otherwise flexible, simply because their belly is in the way and hinders their movement.

#6. The Shoulder Flexion Test

Standing up, reach one hand towards the ceiling and then bend your elbow to reach down behind your back as if you want to scratch your back. With your other hand, bend the elbow behind your back and try to reach upwards to have both hands meet in the middle. Try to get the fingers to touch or even grip each other.

Repeat the test with the other shoulder.

Shoulder Flexion Results

• Excellent - Fingers grip and interlock
• Average - Fingers touch
• Poor - Fingers are more than three inches apart

Remember to repeat this test for both your left and your right shoulders, taking note of the results of both.

For example, when I did this test today I scored an Excellent with my left shoulder, but only a Poor with my right shoulder. My right shoulder is the one I use for drawing the bow when doing archery, so it is stronger in comparison - and unfortunately also less flexible because the extra muscle tissue interferes with my flexibility. Sometimes a loss of flexibility is a trade-off when it comes to having more muscle.


What to do Afterwards

If you are looking to improve specific areas you could do exercises that focus on building muscle, building endurance, or building flexibility.

So for example if you wanted to score better on the push ups test, a simple exercise to do would be doing 30 push ups every day. And for extra challenge as you get better, increase the number, do decline push ups, incline push ups, headstand pushups, etc.

Then as you progress you can repeat the tests once every 3 to 6 months and record the progress results in a journal or notepad or chart. Whichever you prefer.

The whole point of doing this series of tests is to get an idea of where you are right now and what things you should possibly improve. If you do the tests and then are happy with the results, just keep doing what you are doing. Or for extra challenge, try to improve yourself. Why not?

At what temperature does archery equipment become brittle?

Q

"At what cold temperature does archery equipment become more brittle and more likely to break?"

A

Depends on the material used in the construction of the archery equipment.

Fiberglass (commonly used in bow limbs) becomes brittle and increasingly brittle at a temperature of 0° C. For this reason my personal preference is to never do archery if the temperature is -5° C or colder. (That and I don't like freezing outside when it is super cold conditions.)

Carbon Fibre (commonly used to make arrows) becomes brittle at -60° C. So not as much of a concern.

Aluminum actually becomes stronger at colder temperatures. It is at high temperatures (above 100° C) that aluminum becomes increasingly weaker.

Leather, Feather Fletching, Glues, etc - Honestly, I don't know, but I am going to guess certain glues and epoxies do become brittle at low temperatures and that it varies on the type of glue or epoxy. Leather and feathers I would not worry about. Same goes with plastic fletching, I am going to assume that is pretty durable.

Wood is more resistant but not indestructible. It also varies on the type of wood being used, but the rule of thumb is that the harder a wood is, the more brittle it becomes at lower temperatures. So the problem here is that many longbows (and some other styles of bows) use various kinds of hardwood - and that typically the best hardwoods make really good bows.

Other factors effect how brittle wood is, like the following:

Moisture Content - Because wood contains water, when the water turns into ice it expands - thus damaging the wood itself. The higher the moisture content in wood, the more brittle it can become.

Type of Wood - Certain types of wood, like pine or spruce, are excellent for making structures outdoors because they are more resistant to water and ice damage. However pine and spruce is horrible for making bows. In contrast oak, hard maple, and other hardwoods are great for making bows - but are very vulnerable to water and ice damage.

Oils and Finishes - This protects the wood from gaining additional water content. A well oiled bow is more protected from water damage and mildew, but that doesn't mean it cannot be effected by ice damage from the preexisting moisture content.

Kiln Dried Wood vs Acclimating Moisture - Kiln dried wood has its moisture content reduces and if then sealed with oil and finishes, it will be more resistant to ice damage. However there is a problem... if the wood after it was kiln dried was given time to acclimate to the surrounding moisture content in the air before being sealed - or worse, it was never sealed - then it will have the same moisture content as regular wood anyway.

Treated Woods and Specialty Woods - Some woods are treated with resin to create brandname woods like "DiamondWood" and "FutureWood", like those used by the Bear Archery Co. The resins make the wood more durable and water resistant - and thus more likely to be able to take extreme colds. There is also woods like Accoya®* wood, which is treated with acetic anhydride, which increases the wood's durability, "dimensional stability" (whatever that means), resistant to rot, and makes very resistant to both water and cold damage.

* Apparently adding ® is more or less a requirement when talking about Accoya® wood. It is mostly used for outdoor purposes. To my knowledge nobody has ever made a bow out of it. It would probably be good for making arrows however. If anyone does make arrows out of Accoya®, please email me some photos and let me know how well they work.

Note - Nobody really asked the question, but I felt the topic needed to be discussed and that other people would benefit from learning everything above.

How to become a professional archer faster and more efficiently

Q

"Hello Charles!

I saw you answer archery questions and I have one I am hoping you can answer.

I have been thinking of getting into competitive archery and I was wondering if there was any training techniques you would recommend in order to become a better archer that would allow me to progress faster than the Average Joe (or Jane in my case). Basically I want to stand out and I am looking for ways to do that via training.

Regards,
Angie B., North Dakota"

A

Hello Angie!

Actually there is many different ways to get a competitive edge through training, but what I am going to recommend is a comprehensive approach because your fellow competitors, if they are remotely serious, are probably doing at least 1 or 2 of these techniques.

My impression from what you are asking is that you want to really stand out from the other competitors, and that means doing a lot more than just a few techniques, but instead doing all of them in a more comprehensive manner.

The two most common things competitors do are:

#1. Practice Archery Regularly

Usually 3 to 4 times per week. For some archers this is often the only thing they do.

#2. Regular Non-Archery Exercise

This could be weightlifting, cardio, resistance exercises, yoga and a variety of other methods of improving strength, endurance, balance, posture and so forth. The problem with getting regular exercise is that many people in North America are loath to do it, so it makes sense that a country like South Korea (where regular exercise is more popular and people routinely go hiking in the mountains for the fun of it) wins roughly 75% of all medals at international competitions.

So right there, you can see that South Korea and similar countries where regular exercise is popular already has a distinct advantage that allows them to stand out.

Another problem with archers is that they often think "Practicing archery counts as exercise, so I don't need to do other kinds of exercise."

Thus many archers don't exercise outside of doing archery itself. Unfortunately a lack of comprehensive exercises results in muscle imbalances which actually hinder the archer's endurance and strength. So this idea that professional archers "only need archery to exercise" is a myth.

---

And now we get into the topics that most archers do NOT do, including so-called professionals.

#3. Comprehensive Exercises

So Regular Exercise and Comprehensive Exercises are two different things. One just means regular repetition adding up to a quantity of exercise. Comprehensive means that the exercises you are doing cover a broad range of topics for different purposes.

Above I mentioned the following types of exercises:

Cardio - Specifically things like jogging or swimming, your goal here is to boost endurance and your heart's strength. Your heart controls the blood flow to your lungs, your muscles, your brain... this increases endurance, strength, and reduces mental fatigue. You want to avoid exercises that focus too much on speed, like sprinting short distances. Jogging is more effective because it builds the heart muscles more.

Weightlifting and Resistance Exercises - Your goals here are to increase overall physical strength and endurance. This will have some effect on heart strength, but not in the same way that cardio does. This is why you need to do both. The weightlifting/resistance exercises need to be done slowly so that you can build endurance more efficiently. The beauty of this is that you can target specific muscles or muscle groups, but you also need to building the "whole set" so to speak. If you focus too much on building a single muscle, you won't achieve much results. That is why targeting muscle groups is more efficient, so that all the muscles build up cooperatively. Thus, you also need to be comprehensive in your approach and target all the muscle groups.

Imagine for a moment an archer who only targets their upper back muscles, and does nothing for their chest, shoulders, arms, lower back - clearly will get a few benefits from building up their back, but their back muscles eventually reach a point where it starts compensating for a lack of strength in other areas. This leads to other muscles becoming weaker and eventually a muscle imbalance develops. This can also lead to bad posture and a host of other problems.

Yoga - If you have never done yoga you will never know how tiring it is and how much it uses your own body weight to increase your strength, endurance, balance and posture. Think of the simple push up, which is a common old school exercise for building the muscles in, arms, shoulders, pectorals and upper back. It uses your body weight to create resistance. Yoga follows the same principle, but applies it to a multitude of other muscle groups. In my experience, people who do yoga regularly tend to do remarkably well at archery. (Yoga also has the added effect of boosting mental endurance. There are also Yogic breathing exercises which are handy for archers who want to learn to control their breathing while executing a shot.)

#4. Healthy Diet Habits

This is another thing many archers in North America don't take seriously (and another reason why countries like South Korea have a distinct advantage competitively).

Imagine two archers who do the same training regimen, but the only difference is that one archer has a typical North American diet and the other archer has a healthy diet which focuses on protein, vegetables, calcium, vitamins and nutrients. Which one do you think will have more strength, more endurance and a healthier balance of chemicals in their brain (which effects mental conditioning)?

The obvious answer is the archer with the healthy diet. And because many archers don't embrace a healthy diet, this is one definite way to get a competitive edge over the 90% of other archers who frankly probably have horrible dieting habits.

#5. Reading Books

Honestly, this is very important and I am going to recommend you read the first book most of all.

• Precision Archery by Steve Ruis and Claudia Stevenson. Read the whole book, even the chapters you don't think will effect you. Just read it all.
• The Unfettered Mind by Takuan Soho. This is a good introduction to mental conditioning. The book is actually a series of letters from a Buddhist monk to samurais of the time, and while he talks about swords the same advice also applies to mental conditioning for archers. (Do not read "Zen in the Art of Archery". That book is horrid.)

I have a book titled "High Performance Sports Conditioning", edited by Bill Foran, but I don't think it is still available. Instead I recommend finding a newer book on the same topic of Sports Conditioning. The book I have is basically a big 366 page textbook for athletes who want to do sports conditioning, so you need to be looking for the equivalent.

#6. Sports Conditioning and Training with a Coach

This is unfortunately where money comes into the equation.

Having a coach that can advise the athlete on training techniques, exercises, diet, mental preparedness for competitions... this gives the archer a distinct advantage. A good coach will challenge the archer in new ways that will keep their training regimen interesting, interactive and ever changing.

#7. Start Competing and Learning from the Competitive Experience

You probably won't do so well in the first so many competitions, but your goal here is not to win. It is to learn how to compete and start learning how your mind is effected by the challenges of competition.

I know first hand from competing that you can be winning and suddenly flub a shot or two close to the end because I was not mentally prepared for what to do if the wind suddenly picks up and I am getting tired of holding shots while trying to time the wind conditions. That really messes with your head, trying to time a shot in-between wind gusts while you are tired and you grow anxious... and before you know it, you are stressing out and mess up a shot or two because you are basically having an anxiety attack.

And that is what makes the difference between coming in first and coming in second. Stress and mental conditioning can make that tiny bit of difference on the score card.

The trick I think is to try and remember "It doesn't really matter. Just relax and shoot. Even if you miss, will it really make a big difference to the grand scheme of things?" Because it doesn't matter. Nobody ten years, a hundred years or a thousand years is going to care that you missed a shot.

But competing and learning how to accept that defeat when you almost won, and then learning from the experience will make you a stronger and more mentally prepared competitor in the long term.

#8. Practice in all Weather Conditions

If you practice even on the days when it is cold and rainy, the day will come when it rains during a competition and you will be mentally ready for it. The other archers might not be ready because maybe they never practiced in the rain. But you have, so that makes you the better archer when it comes to shooting in the slop.

Best of luck to you in your competitive career!

Sincerely,
Charles Moffat
CardioTrek.ca

12 tips to stay fit with modern lifestyle

PART ONE

Guest Post by Ryan.

Our modern lifestyle presents a lot of challenges to the health-conscious individual, particularly when you work in a high-stress environment or spend a lot of time dealing with people. Because our work takes priority over a lot of things in our lives, we’re bound to overlook our own health in the pursuit of personal success

 Exhaustion and stress are major causes of declining health in today’s adults and a major cause of low productivity. In order to function at your best and keep a clear mind all day, you may have to make a few adjustments to stay fit. Here’s where to start:

1. High water intake

For a person who works in a physically-demanding environment a small amount of dehydration can cause a significant drop in performance. When you’re moving around all day, you’re using more water than somebody who’s working at a desk; and if you’re not hydrated then your mental performance will be reduced and your body will lose strength faster.

It is recommended that you start your day by drinking warm lemon water as a way to flush out toxins from your body and improve digestion. It might take a while before you’re able to drink the recommended eight glasses of water per day, however you can start out with a few glasses and then gradually increase your water intake to a standard level.

HOT TIP - Watermelon truly is very watery and is a fun way to increase your water intake.

2. Eat breakfast every day

A good breakfast starts you off at a high level, giving you the energy you need to face the day ahead. You need a healthy breakfast to balance your sugar levels and maintain proper weight, and also as a way to prevent food
cravings during the day. Make sure your meals are packed with a minimum of three out of the five food groups. Cereals, whole grain breads, low-fat dairy products, and fruit are good choices. When you take a high-fiber cereal with low-fat milk or yoghurt it can reduce your body weight in the long run.

3. Exercise

As an adult, you should strive to spare 30 minutes of your day to perform simple exercises. Exercise is good for increasing oxygen levels in the blood, burning calories, and rejuvenating cells; which leaves you feeling stronger and refreshed. There are plenty of options for a 30-minute workout; for example you can jog, run, walk, go swimming, or join a gym where you can get help from a trainer. It’s important to stay motivated as you start your daily exercise routine, and you can do this by joining workout groups in your area to meet people who can help you achieve your fitness goals.

4. Follow a healthy diet

Many of us find it difficult to stick to a healthy diet because we’re constantly surrounded by sugary and oily food that makes us feel good. But the dangers posed by eating the wrong food are serious and far-reaching. Your current health is determined to a large extent by the food you eat, so a simple way to prevent disease is to eat healthy meals every day. Vitamins and minerals are the key to a strong immunity and healthy development, and a lack of proper nutrients jeopardizes your body’s ability to ward off diseases. A healthy diet consists of the right combination of proteins, carbohydrates, fruits, vegetables, dairy products, and healthy fats. Remember to:

• Eat light meals
• Avoid biscuits, store-bought cakes, breads, and flour
• Eat more buckwheat, brown rice, spelt, and quinoa

5. Reduce stress

Stress causes the body to release high levels of cortisol which
is fine in smaller doses but when it stays in your blood in elevated levels it
can cause changes in your body. Here’s how the stress hormone cortisol affects
your body:

• It limits your immune system’s ability to prevent diseases and opportunistic infections
• Interferes with your metabolism
• Causes food cravings – particularly sugary and fatty food
• Causes heart disease
• Makes you prone to ulcers, depression, and stroke

Yoga is effective at relieving stress and enhancing blood flow. Simple meditation exercises can help you become more grounded and empowered to face your daily challenges – and if you can spend some time in nature, that
can also reduce stress.

Comfortable Sleeping Positions for Couples

6. Get enough sleep

Sleep allows your body to heal and a regular sleeping
schedule keeps you healthy in the long term. Healthy sleep plays an important role in maintain mental and physical health, quality of life, and improving performance.

The way you feel when you’re awake is determined to some extent by how well you sleep.

Adults need between 7 and 9 hours of sleep to function at their best, and children need even more sleep. A good night’s sleep also improves our learning skills, cognitive function, skills like playing the piano, handling machinery, and making good decisions.

See Also

Sleeping Positions and How they Effect your Health




PART TWO

Guest Post by Angela P.

7. Take up a new sport

Or an old sport you happen to really enjoy. Either way, your goal here is to be outside doing your new sport (unless it is an indoor sport requiring an ice rink or gym for some reason) and getting lots of fresh air while you exercise.

Depending on your fitness goals the new sport might be very low intensity and not require a lot of heavy lifting or cardio.

It doesn't even have to be what most people would consider a sport. Last summer for example I took up paragliding, and when you are up in the air you aren't really exercising (much), but it is definitely exciting and gets your heart pumping. Unloading and reloading the paraglider from the back of a truck, that is the part that requires some more exercise.

And the views are amazing.

So pick a sport you really want to do, no matter how unusual or bizarre, and chances are likely there will be at least some exercise involved. (Sports also reduce stress by giving you a way to relieve tension through activity.)

8. Put more effort into everyday activities

Whether you are shoveling snow (we're in Canada after all!) or vacuuming your home, you can always put more effort into your daily chores. Things like:

• Washing the dishes - by hand!
• Scrubbing the floors, bathtub, sinks, etc.
• Walking the dog.
• Cleaning out the cat litter.
• Cleaning the basement or garage.
• Organizing your closet.

Chores are tiring because oddly enough there is exercise involved. So if you want to be more fit and have a cleaner home, this is oddly satisfactory way of hitting two birds with one stone.

9. Take a Mediterranean cooking class

Okay, so here is a weird thing. The Mediterranean diet is one of the healthiest diets you will ever come across. The problem however is that most people don't know how to make a variety of Mediterranean dishes that are core to the diet.

In North America we've been raised on the "meat and potatoes and junk food" diet and so few parents these days teach their kids how to make healthier food.

Fortunately if you live in a major city like Toronto, there is likely to be cooking classes that offer a variety of healthier options for you to learn.

Examples

• https://notablelife.com/11-cooking-classes-you-have-to-try-in-toronto/
• https://www.blogto.com/toronto/the_best_cooking_classes_in_toronto/

Now you don't have to do a Mediterranean cooking class. You could do a vegan or vegetarian one, or one equally dedicated towards healthier food. The beauty of the Mediterranean diet is that meat is still on the menu, but there is a stronger emphasis on vegetables.

10. Schedule days when you exercise / make healthier food

Part of the challenge of balancing modern life with exercise/sports and finding the time to make healthier food is that you need to do this with the realization that many people forget to do things because they don't make a schedule and stick to the stick schedule.

So if you want to do something and ACTUALLY DO IT, you need to schedule it.

Sports practice every Tuesday? Add it to the schedule.

Cooking class on Wednesdays? Add it to the schedule.

Want to spend one night per week experimenting with new healthy recipes? Add it to the schedule. (Fridays might be a good day to do this.)

Want to spend time with a friend who has similar or identical health conscious goals? Add it to the schedule.

Which brings it to my next topic.

11. Find a friend or friends with similar health goals

Why is this important? Well...

• Jogging is so much more fun if you have a jogging buddy.
• You can take cooking classes together.
• You can take up new sports together and find sports you both enjoy. eg. Snorkeling.
• You can help each other clean up your homes as a way to get exercise for both of you - and a possible bonding experience as you throw out old clothes, electronics, and other junk.
• Doing activities together forces yourself to challenge yourself and push yourself further than you might not otherwise do. This gains you better results.
• A little healthy competition never hurt anyone.

12. Keep a journal of your activities and meals

This works for multiple things.

• Counting calories. People who count calories and keep track in a journal are 4 times more likely to succeed in a diet than people who do not keep track at all.
• You can track your schedule in the journal and actually get things done, whether it be sports, visiting the gym, hanging with your exercise buddy, or doing household chores.
• You can keep track of your weight.
• You can keep track of your personal best scores for weightlifting, jogging times, etc.
• You can write down your fitness goals and aspirations.
• You can write down fitness quotes you find inspirational to keep yourself motivated.

 It does not need to be a special journal made specifically for exercise. Any journal will do the job. If anything I would avoid a special exercise journal because those tend to intimidate people and they end up not using it. A plain journal will do just fine.

What system of shorthand you use for tracking things, totally optional and up to you.

6 Exercises For A Stronger Back

Guest Post by Francesca Russo.

The back is the axis of the body. More than 5.7 million people suffer from back or spinal problems, making back pain the second most common reported health condition in the US. Back exercises eliminate back problems and prevent future back troubles. If your back is strong, then the daily activities you perform become easier and sports exercises become more effective. The back muscles support the spine, create a V-shaped appearance, ensure a good posture and speed up the metabolism.
So, if you want to have a strong back, you should incorporate exercises, which develop your back muscles, into your daily routine. Here are some benefits of a strong back and the exercises for a strong back.

Benefits of a Stronger Back

A strong back promotes a harmonious development and functioning of all body organs, bones, joints, and muscles. The strong back offers perfect benefits for the whole body.

 Improved Posture

A weak back contributes to the poor posture. A poor posture has a destructive effect on the body as it doesn’t allow all organs function well. If you work on your back, you become taller, don’t slouch and the posture is improved, which contributes to the overall health. Besides, people with a good posture appear to be visually leaner and they breathe easier because when the body is upright, more oxygen flows through your body, which prevents fatigue and fills the body with energy.

 A Strong Back Is Important For Weightlifters

Strong and healthy shoulders make weightlifting safer and more effective as if shoulder joints are stabilized, they allow you to lift more weight during the exercise. And the mid back and upper back exercises are targeted at stabilizing your shoulders. Also, the back exercises promote the arm muscle growth. A strong biceps promotes the more effective workout. According to the American Heart Association, strength training (e.g. lifting weights) improves the heart health and your main muscle becomes more enduring.

 The Risk Of Injuries Is Reduced And Athletic Performance Is Improved

When your upper back muscles are well-developed, they prevent the musculoskeletal injuries or reduce their severity. Besides, strength training makes your arms, shoulders, and the neck stronger. As a result, your sports performance is improved as these muscles are more enduring.

 A V-shaped Torso

Studies have shown that women are most drawn to muscular men whose shoulders measure 1.6 times the size of their waist.

And the back exercises help you to build the needed shape: wider at the top and narrow at the bottom.

 Prevented Back Pain

According to the American Chiropractic Association, about 31 million Americans suffer from back pain at some points in their lives. This pain breaks balance and weakens the muscles. So, exercises, targeted at the back muscles, make them more balanced, more resilient, which keeps back pain at bay.

 Improved Spinal Stability

Back exercises stretch the back muscles and they become more flexible. Eventually, it becomes easier for the body to twist, lift, and turn. Also, it is easier for you to perform both simple actions and complex movements.

 Improved Metabolism

Experts agree that muscle mass burns more calories than fat mass. So, if you want to increase your metabolic potential, build more muscles on the back. A strong back with large muscles promotes the increased calorie burn.

Exercises for a Stronger Back

Maintaining a strong and healthy back is a challenging task. It may be achieved only through regular exercises. Here are some samples of exercises, which you may perform at home or in the gym.

Lat Pulldowns

This is one of the best back gym exercises. It involves movements of the shoulders, scapula, and the elbows. It is suitable for people, who suffer from leg/hip issues and lack agility and coordination as it doesn’t put pressure on the bottom part of the body. Besides, this exercise not only makes the back stronger, it also helps to build muscles, so it will be beneficial for bodybuilders.

The exercise will be especially effective if you perform it at a slow tempo. Also, the type of grip determines the specific muscles targeted by the lift. Thus, a wide grip is for those, who want to work on the upper back and a narrower grip is for the central area of the upper back.

How to do:

Sit down at a lat pulldown station and grab the bar with the palms facing forward. Make sure the knee pad fits your height. Breathe out, pull the shoulders back and down and bring the bar down to the chest. Don’t move your torso during this exercise. Once you’ve done the first rep, pause and return to the initial position. It is recommended to do 3 sets (8-12 reps each).

Front Squats

This resistance exercise is perfect for the strengthening of the upper back. The exercise involves different muscle groups and it improves the back flexibility.

How to do:

Stand with your feet shoulder-width apart. Take the barbell and place it in front of you across the tops of the shoulders. Then raise the upper arms and make sure they are parallel to the floor, the bar should roll back onto the fingertips. Then, lower your body by pushing the thighs back and bending the knees. Stop when your hips are parallel to the floor. Then, push the body back to the starting position.

Note: during the exercise, don’t let the elbows drop and always maintain a tall chest.

Deadlifts

The deadlift is an excellent workout for back as it engages all of the major muscle groups. When you perform the exercise, your upper back muscles work to keep the torso upright and prevent the lower back from rounding. If these muscles (rhomboids, rear deltoids, lats) aren’t engaged, it may lead to injuries.

How to do:

Take a barbell and roll it against the calves. Bend the knees and grab the bar with an overhand grip. Keep your lower back naturally arched, pull the torso up and push the hips forward as you stand up with the barbell. Then, lower the bar to the floor and repeat the same sequence of movements.

Seated Cable Row W/Pause

This is a traditional upper-back exercise with a slight modification – a pause, which lasts for several seconds. The thing is that when you pull the bar to the torso, you make the pause. This pause forces your scapular retractors to work longer. These muscles contract to retract the shoulder blades.

Strengthening these muscles is vital because they increase the shoulder function (if the shoulders are weak, they become unstable and your ability to perform the bench press is reduced), they improve posture and eliminate the risk of injuries.

How to do:

Attach a straight bar to a cable station and position yourself with your feet braced. Grab the bar with the overhand grip and sit straight. Pull the bar to your chest, then hold the pause for several seconds and back to the starting position.

Note: during the exercise, your torso should be straight and the shoulders should be pulled down and back. If you don’t do it, it may cause the instability of joints and lead to the injury. Do 3 sets of 12-15 reps each.

Reverse Fly

This exercise is recommended by fitness trainers as the effective way to strengthen the posterior shoulder and upper back and to improve your posture.

How to do:

Stand with your feet shoulder-width apart, keep your back straight and slightly bend your knees. Hold a dumbbell in each hand, with palms facing it. Then, raise the weights out to the sides as far as you can. During the raising, squeeze your shoulder blades together and then lower them back down. It is recommended to do 2 sets of 15-16 reps.

Opposite Arm And Leg Reach

This is a perfect strengthening exercise, which may be performed both in the gym and at home.
This exercise improves the work of shoulder joints. However, it should be avoided by people, who have the recent shoulder surgery and low back injuries.

How to do:

Stand on all fours, lift the right arm forward and extend the left leg back. Make sure the leg and the arm are in line with the body. Hold this position for several seconds, then bring the leg and arm down and repeat the same actions with the left arm and the right leg. Do 10-15 reps per side.

Conclusion

Thus, having a strong back is crucial to the optimal sports performance and overall health. Do the workout for back regularly and you’ll forget about the back pain and enjoy life to the fullest.



About the Author

Francesco Russo likes to write and exercise. His personal website is http://thecrossfitshoes.com/.