Fitness At Home | Home Workout Routines : Transform Your Fitness

About Mark

Hi, as a certified personal trainer I am passionate about empowering people to transform their fitness and wellness. Having lived in the UK, Germany and Sweden I am now busy in the Costa Blanca and through my websites (e.g. Dr Mark Howard) offering practical advice on how to feel and look great. This website covers topics ranging from beginner to advanced workouts, injury rehabilitation exercises to weight lifting tips and equipment choices. Please contact me if you have any fitness questions, would like to discuss your personal training requirements or want to know more about my fitness wellness eshop.

Using kettlebell advanced workout routines for improving your sex life!

Dec 012010

Whatever type of workout routines you use they should be developed to achieve certain goals. These goals might include for example, improving your general health, increasing your fitness, losing a certain amount of weight and preparing for a sports competition. What many people do not realise is that you can also make a big improvement to your sex life without drugs like Viagra or any of the other expensive supplements that marketers try to sell you. There are no negative side effects and only positive health benefits.

Any improvement that you make to your general fitness will improve your sex life. However, if this is your primary goal there are specific fitness for sex exercises that you can concentrate on. Continue reading »

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Conditioning work out routines following an arm and shoulder injury in sports

Jun 042010

Arm and shoulder injuries can be acute (e.g. occur in an instant during an accident, bone fracture) or chronic (e.g. overuse, bursitus) and classified as mild, moderate or severe. Tendon injuries (strains) and ligament injuries (sprains) are classified as first degree, second degree or third degree (worst).

The arm consists of two main parts; the upper arm with one main bone (the humerus) and the forearm that has two bones (radius and the larger ulna). These are connected together by the elbow joint (described in a previous article) and connected to the body by the shoulder. The shoulder is actually composed of five joints that allow a great deal of mobility but also instability. Suffice it to say that there are a multitude of muscles, ligaments and tendons that connect the humerus to the scapula (shoulder blade), clavicle (collar bone) and eventually the sternum (e.g. including the ribs).

With such a complicated joint there are many potential injury mechanisms such as:

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Typical elbow injuries and some work out routines to avoid further injury in sports

May 282010

Elbow injuries can be acute or chronic. The former occur in an instant (e.g. an accident) and the latter over a longer period of time, due to overuse (e.g. tendinitis). An elbow injury may be classified as mild, moderate or severe. Elbow strains (i.e. tendon injury) and sprains (i.e. ligament injury) are classified in severity from first degree to second degree and third degree (most severe with complete rupture).

The elbow is a hinge joint in which the upper arm bone (humerus) is connected to the two forearm bones (ulna and radius). The ulna is the largest forearm bone and positioned on the side of the little finger. Two main ligaments stabilise and support the elbow joint; the radial (lateral) collateral ligament and the annular ligament. The former ligament reinforces the lateral side of the elbow capsule.

Some typical elbow injuries include: Continue reading »

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Rehabilitation work out routines for a back injury in sports

May 212010

Back pain causes are many and varied. They can include everything from kidney problems to muscle imbalances and spinal trauma. The first priority with injury in sports is to seek medical advice to determine the exact cause of the injury and undergo initial treatment. However, this is not the end of the story. You need to regain and improve your strength and fitness to reduce the risk of re-injury using specialised work out routines.

As with other types of sports injuries there are two main back pain causes; acute (instantaneous) and chronic (overuse). The severity of a back injury may be classified from mild to moderate and severe. Ligament injuries (sprains) and tendon injuries (strains) have a different classification system from first degree (least severe) to second and third degree (most severe).

The most common types of sports injuries to the back include Continue reading »

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Rehabilitation work out routines for a knee injury in sports

May 142010

There are two main types of knee injury in sports; acute and chronic. Acute injuries occur in an instant (e.g. bone fracture) and chronic injuries (e.g. stress fractures and tendinitis) occur over a period of time and are usually classified as overuse injuries. Here I am mainly addressing acute injuries. They may vary in severity from mild to moderate and severe. Sprains (an injury to ligaments that connect bone to bone) and strains (an injury to tendons that connect bone to muscle) may also be classified as first degree (least severe with mild stretching) to second degree and third degree (most severe with complete rupture). Hence, for example, the expression knee strain is often used when in fact it is a knee sprain because it really involves ligament damage.

The knee is stabilised and supported by Continue reading »

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