Regular exercise and healthy eating is an ideal way to stay in good shape, but we can often overlook the impact strenuous activity can have on our bodies. Our joints, in particular our knees, elbows and hips can be highly susceptible to wear during exercise as they are used heavily in most athletic, track and ball sports.

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Improving upper body strength is possible with the execution of a handful of effective exercises within a fitness program. Strength based exercises are typically compounds, i.e. they recruit multiple muscle groups and involve two or more joints, and are performed with a relatively heavy load within a low repetition range. For example, the chest, shoulders and triceps can be strengthened greatly by performing the bench press within a repetition range between three and six per set, with a challenging weight. It is advisable to have a spotter to ensure safety when lifting heavy loads. We have selected five highly effective upper body exercises which can be incorporated into a strength based workout.

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Calf cramps are painful and sustained spasms of the Gastrocnemius (lateral head and medial head) or Soleus muscles of the lower leg. Unfortunately, those who regularly exercise are prone to calf cramps, possibly due to the regular contraction of the calf muscles during most activities. Although all is not known about the causes of calf cramps, there are some major factors which seem to have a notable impact of the likeliness of cramp occurring.

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Nothing else comes much more natural to us than walking. Walking has long been our basic method of transport, yet basic activities such as walking is on the decline. As a result, obesity is rapidly increasing in the west due to inactive lifestyles and poor dietary intake. Increasing fitness and improving body composition can therefore be achieved by gradually increasing activity levels for those who have lived a sedentary lifestyle. Walking is an ideal exercise for increasing fitness and weight loss.

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Adding muscle can be enhanced by following a few simple steps, and also avoiding some common mistakes. This article runs through the main “do’s and don’ts” of adding muscle, which should prove a useful read for beginners, or those who have been going to the gym for some time without noticing the desired results.

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