Monday, December 3, 2012

Article # 88. CAN OBESE WOMEN BENEFIT FROM CRUNCHES?




Can Obese Women Benefit From Crunches?
Obesity is defined as a body mass index, or BMI, of 30 or higher. BMI is a method using your height in relation to your weight to determine your risk of disease. Currently, 35.5 percent of women 20 and older are considered obese. Adding physical activity can help you burn calories and reduce your total body weight. Obese women can benefit from abdominal crunches as part of a well-rounded routine that includes cardio, diet and resistance exercise.

Basic Crunch

To perform a basic abdominal crunch, lie on the floor with your knees bent, feet flat and your hands behind your head. If it is too difficult to get up and down off the floor, lie on your bed in the same position. Keep your elbows out wide and allow your head and neck to relax into your hands. Exhale and, contracting your abs, pull your head and shoulders a few inches off the ground. Inhale and return to the start position for one complete repetition.

Muscles Used in a Crunch

Crunches work the muscles of your mid-section. Your rectus abdominus is the prime mover with the internal and external obliques assisting the movement. The purpose is to strengthen these muscles as they help support your spine and aid with movement. Often the abdominals play a role in stabilization and are active throughout the day in different ways. Improved core strength can help alleviate back pain and prevent injury.


Resistance Training Exercises

Performing abdominal crunches will not reduce the amount of fat covering your mid-section. However, adding lean muscle to your body, as well as moving more, will raise your metabolism and help you burn calories to reduce body fat. Crunches should be part of a resistance training program, not the only exercise you perform. Instead, choose one exercise for each major muscle group and do one set of eight to 12 repetitions two to three times each week. Also, begin to add cardiovascular exercise to your day, such as walking -- 30 minutes each day is recommended. Together, regular cardio and crunches will impact your body weight significantly.

Considerations

Depending on how your excess weight is distributed, you may find crunches very challenging to perform. Use a short, controlled range of motion without momentum and don't hold your breath. As you get stronger and reduce your weight, you will find that you can use a larger range of motion. Perform crunches everyday if you choose, but at least two to three times per week. Start with eight repetitions for one set and build to two or three sets of up to 20 reps. Also, reduce the amount of calories you consume by 10 to 20 percent each day to see bigger changes to your weight, health and function.


8 comments:

  1. Amazing note on this post. very impressive. can you suggest me also dude

    ReplyDelete
  2. nike shoes, Cheap Jordans,Cheap Jordan Shoes,Cheap Air Max,Cheap Free Run Shoes,nike shoes,nike outlet,nike factory,nike store,nike factory outlet,nike outlet store,cheap nike shoes,nike sneakers, toms outlet, toms outlet,tom shoes,toms shoes outlet,tom shoes,toms wedges,cheap toms,toms.com, air jordan, air jordan,jordan shoes,cheap jordans,air jordans,jordan retro,air jordan shoes,jordans,jordan 11,jordan xx9,jordan 6,new jordans,retro jordans,jordan retro 11,jordan 5,air jordan 11,jordans for sale,jordan 4,jordan 1,jordan future,jordan 3,jordan 12,michael jordan shoes,air jordan retro, cheap jordans, cheap jordans,cheap jordan shoes,cheap jordan,cheap jordans for sale,jordans for cheap,jordan shoes,jordans,air jordan,jordan retro,jordan 11,jordan xx9,jordan 6,new jordans,air jordans,retro jordans,jordan retro 11,jordan 5,air jordan 11,jordans for sale,jordan 4,jordan 1,jordan future,jordan 3,jordan 12,michael jordan shoes,air jordan shoes,air jordan retro, jordan retro, jordan retro,jordan shoes,air jordan,air jordans,retro jordans,air jordan retro,jordans,jordan 11,jordan xx9,jordan 6,new jordans,cheap jordans,jordan retro 11,jordan 5,air jordan 11,jordans for sale,jordan 4,jordan 1,jordan future,jordan 3,jordan 12,michael jordan shoes,air jordan shoes, air max 90, air max 90,nike air max 90,air max 95,air max 2014,air max 2013,air max 1,nike air max,air max,nike air max 2014,airmax,nike air max 2013, air max 95, air max 95,nike air max 95,air max 90,nike air max 90,air max 2013,nike air max,air max,air max 2014,nike air max 2014,airmax,nike air max 2013, nike free 5.0, nike free 5.0, nike free trainer 5.0,nike free run 5.0,free running 2,nike free run,nike free,free running,nike running shoes,nike free trainer,free runs,free run 5.0, omega watches, omega watches,omega watch,replica watches,rolex watches,replica omega watches,rolex,watches for men,watches for women,rolex watches for sale,rolex replica,rolex watch,cartier watches,rolex submariner,fake rolex,rolex replica watches,replica rolex, ralph lauren outlet, ralph lauren outlet,ralph lauren outlet online,polo ralph lauren outlet,polo ralph lauren outlet online,polo ralph lauren,ralph lauren,polo ralph,polo shirts,ralphlauren.com,polo outlet,ralph lauren polo, oakley sunglass, swarovski crystal

    ReplyDelete
  3. oakley sunglasses,cheap oakley,cheap oakley sunglasses,oakley sunglasses cheap,oakley outlet,oakley sunglasses outlet,oakley vault,oakleys,oakley.com,sunglasses outlet,cheap sunglasses,oakley prescription glasses,fake oakleys,oakley glasses,oakley store,fake oakley,oakley sale,cheap oakleys,discount oakley sunglasses, ray ban sunglasses, Ray Ban Sunglasses,Ray Ban Outlet,Ray Ban Sale,Cheap Ray Bans,Cheap Ray Ban Sunglasses,ray ban sunglasses outlet,ray ban,rayban,ray bans,ray-ban,raybans,ray ban wayfarer,ray-ban sunglasses,raybans.com,rayban sunglasses,cheap ray ban, burberry, burberry,burberry outlet,burberry outlet online,burberry factory outlet,burberry sale,burberry handbags, chanel bags, chanel bags,chanel handbags,chanel sunglasses,chanel outlet,chanel purses,chanel handbags official site, coach outlet store, coach outlet,coach outlet store,coach outlet store online,coach outlet stores,coach factory outlet,coach factory,coach factory online,coach factory outlet online,coach outlet online, chaussures louboutin, louboutin,louboutin pas cher,christian louboutin,louboutin chaussures,louboutin soldes,chaussure louboutin,chaussures louboutin,chaussure louboutin pas cher,louboutin france, sac michael kors, michael kors,sac michael kors,michael kors sac,michael kors pas cher,sac michael kors pas cher,michael kors france, north face outlet, north face outlet,the north face,north face,the north face outlet,north face jackets,north face jackets clearance,northface, yoga pants, yoga pants,lululemon,lululemon outlet,lululemon athletica,lululemon addict,lulu lemon,lulu.com,lululemon.com, beats by dre, beats by dre,beats headphones,beats audio,beats by dr dre,beats by dre headphones,dr dre,dre beats,beats by dr,dr dre beats,dre headphones,beats by dr. dre,cheap beats, ferragamo, ferragamo,salvatore ferragamo,ferragamo shoes,ferragamo outlet,salvatore ferragamo outlet,ferragamo belts,ferragamo belt,ferragamo outlet, nike blazer, nike blazer,blazer nike,nike blazer pas cher,Chaussures Nike Blazer,Nike Blazer Femme, nike air force, swarovski

    ReplyDelete