Before fitness training, one must give importance to doing warm-up or stretching exercises to prevent accidents or to enhance the output during the training. There are also a number of precautionary measures and tips to serve as guidelines when doing fitness exercises. Here are some of them.
1. To increase your flexibility and to avoid injuries, stretch before and after workout. Almost everyone knows that stretching before workout prevents injuries during the exercises, but only few people know that stretching after workout, when muscles are still warm, can increase flexibility.
2. Hold your stretching position for more than 60 seconds to increase flexibility. While holding your position for 20 seconds is enough for warm ups, holding each position for at least 60 seconds will develop the body’s flexibility.
3. Do not go into a stretching position then immediately return to the relaxed position, and do it repeatedly. This is more appropriately termed as bouncing while in a position. When stretching, hold that position for several seconds, and then slowly relax. You may do this exercise repeatedly this way. Bouncing or forcing yourself into a position during stretching can strain or damage some joints or muscles.
4. Work slowly in increments instead of immediately proceeding to doing the hardest exercise or position.
5. Make sure that you have stretched or warmed up all muscle groups. For some people, even if they have strong bodies, they tend to neglect the neck when working out of stretching. Stretching the neck muscles can be as simple as placing the palm of one’s hand against the front of the head and pushing it. Then, do the same to the sides and the back of the head.
6. Stretch regularly to continually increase your range of movements and your level of flexibility and strength.
7. Workout considering only your capabilities and not of others. Do not force yourself to do exercises that you are not yet capable of just because there are people who can do it. Increase your limits slowly. Listen to your body. There are days when your body may be too tired that you may have to consider reducing your range of motion.
8. Learn to rest. Rest in between sets and stations to make sure that the body has enough time to recover its energy. Also, it is advisable that you don’t work the same muscle groups consecutively for two days. The muscles grow during the period when you rest and not when you are working out.
9. Do aerobic exercises to strengthen your heart. Aerobic exercises are those physical activities that much oxygen for fuel. This includes cardiovascular exercises such as skipping rope, running or swimming.
10. Music may help you when you want to train for longer periods or to increase your intensity. You can use mp3 players, CD players or lightweight am radio receivers for this. Just make sure that you brought your headset with you so you wouldn’t disturb people who don’t prefer music while exercising.
Apart from preventing injuries and increasing one’s limit, it is also said that stretching is good for a tired body and also for a stressed mind and spirit.
Tag: jogging
5 Myths About Fitness
1. Sport is for professionals. This idea applies only in the case of performance sports. The native qualities required for professional sportsmen (speed, skills, specific height, etc.) can only be developed, they can’t be formed by training. As long as the aim of a regular person is not performance, almost all sports can be practiced for keeping the body in a good shape. It’s all about dosing the training you chose, so that the benefits are bigger than wear and tear. Even the sports considered tough can be practiced in a ‘soft’ way (tae-bo, mini-triathlon, jogging, etc.).
2. Training is tiring. This idea is true as long as it refers to consuming all your energy (muscular and hepatic glycogen), but it doesn’t mean that training gets you into that state of exhaustion which would slow down the process of recovery of the body. Even in performance sports, the purpose is to have rather effective than exhausting training, so that the body can get the stimulation necessary to qualitative progress from one training to the next.
Even more than in other sports, in fitness the sportsman is spared overexerting. However, the training must not become ineffective. People can come to the gym tired after a work day and leave relaxed (physically and psychologically) and not more tired. This is extremely useful for people with sedentary jobs, but also for those who make physical effort at work. They could use the training by choosing a type of effort meant to compensate the one involved in their job.
3. Training takes too long. Again, this idea is true if applied to performance, which can only be obtained by working a lot. But also in this case short and very intense training or training for relaxation and recovery are often performed. In fitness, you can get to 20-minute training, working only super-series of fast exercises, which could involve, directly or indirectly, all the muscles. Anyway, regular training shouldn’t take longer than an hour and a half. Otherwise, the body will get into the catabolic faze, when the cortisone secretions ‘cannibalize’ the muscles.
4. Any type of exercise is good for solving your problems. What’s true in this refers to some particular cases like excess of adipose tissue. This tissue can be ‘melted’ by any kind of aerobic exercise (running, cycling, swimming) if this is continued long enough. Even in these cases it was clear that some exercises are more effective than others. There are situations when only a combination of exercises with a certain amount of each, can provide you with the results you expect. More than that, repeating the same exercise all the time can have as a consequence not only losing balance in the antagonist muscles and in the joints involved in training, but also stopping progress or even regressing.
5. You’re older? No more exercises! This is true only if we refer to extremely demanding efforts (really heavy weights, fast running, jumping, etc.). There are lots of exercises adapted to different ages. Their purpose is to keep and improve health and also to improve physical shape. The development of movement parameters for older people refers especially to muscular and cardio-vascular resistance as well as mobility of the joints. Because the final purpose of training is not preparing for a competition, the exercises can be organized gradually according to their difficulty, eliminating the risk of accidents. Because it’s based on perseverance, fitness can be adapted without problems for older people and even for people suffering from different affections specific to old age.
25 ways to get a 10min workout part 1
Experts recommend working out 45 minutes to an hour a day (30 minutes for beginners) for weight loss and fitness. But if you’re like most women, you don’t always have a block of 30 to 60 minutes a day to devote exclusively to doing your workouts.
You can still exercise–you just need to sneak in the equivalent in resourceful ways. “The idea is to keep moving,” says fitness expert Ann Grandjean, EdD. “Get a cordless phone or put a long cord on your regular phone, and walk when you talk. Find whatever works for you and just move. Park half a mile from the mall and walk. Take the stairs instead of the elevator. Those little, itty-bitty things add up.”
Every Stolen Moment Adds Up
Lest you think that short bursts of activity have a negligible effect on your fitness program, think again. One study found that women who split their exercise into 10-minute increments were more likely to exercise consistently, and lost more weight after 5 months, than women who exercised for 20 to 40 minutes at a time.
In a landmark study conducted at the University of Virginia, exercise physiologist Glenn Gaesser, PhD, asked men and women to complete 15 10-minute exercise routines a week. After just 21 days, the volunteers’ aerobic fitness was equal to that of people 10 to 15 years younger. Their strength, muscular endurance, and flexibility were equal to those of people up to 20 years their junior.
In yet another study, researchers at the Johns Hopkins School of Medicine in Baltimore found that for improving health and fitness in inactive adults, many short bursts of activity are as effective as longer, structured workouts. “It would be useful for people to get out of the all-or-nothing mind-set that unless they exercise for 30 minutes, they’re wasting their time,” says Gaesser.
Breaking exercise into small chunks on your overscheduled days can also keep your confidence up, says Harold Taylor, time management expert and owner of Harold Taylor Time Consultants in Toronto, who has written extensively on the subject. “Skipping exercise altogether is ‘de-motivational’–you feel depressed and guilty,” Taylor says. “If you skip it, you tend to figure, ‘What’s the use? I can’t keep up with it anyway.’ Yet as long as you make some effort each day, that motivates you onward. Success breeds success.”
Keep in mind, though, that short bursts of exercise are meant to supplement, not replace, your regular fitness routine. Here’s a roundup of practical ways to work exercise into your day even when you “don’t have time to exercise.” (You don’t have to do them all in 1 day; select what works for you.)
10 Tips fir Getting Fit
Getting fit is on the minds of most people. However, many people are not consistent and fail in the first three months of an exercise program. But if it becomes a habit and they stick to it, something magical happens after four months. You are finally getting the results you expect and chances are you will continue with the exercise program.
Here a 10 simple tips to help you with your fitness success.
1. Get Moving. Resolve to be active in a variety of physical activities on a regular basis that will develop strength, cardiovascular capacity and flexibility.
2. Prime the Pump. Resolve to participate in physical activities that involve the large muscle groups of the body.
3. Let Your Muscles do the Work. Resolve to lift weight or use resistant exercises to place demands and challenge your muscles.
4. Loosen Up. Resolve to stretch regularly – before and after or during exercise. Remember to move your muscles through their full range of motion on a regular basis.
5. Win the Losing Game. Resolve to maintain your weight at an appropriate level. If you need to lose weight, a general rule to follow is to eat less and exercise more (both in moderation).
6. Watch What You Eat. Resolve to eat a healthy diet. Good nutrition equates to good health. Good nutrition involves providing your body with the required nutrients in appropriate amounts.
7. Chill Out. Resolve to keep matters of your life in proper perspective. Know what factors you can and cannot control in your life. Don’t “stress out” over those things beyond your control. See change as an opportunity, not a threat.
8. Get Plenty of Rest. Resolve to get enough sleep. The basic guideline concerning how much sleep you need is whatever enables you to feel refreshed, alert and in relative good spirits the next day. Sleep helps to rest and restore your body – both physically and mentally.
9. Keep Your Focus on the Task at Hand. Resolve to make time to exercise on a regular basis. Consistency gets results. Focus on the muscle you are exercising. Don’t just go through the motions.
10. Keep in Mind that “There is no Free Lunch.” Resolve to commit to sound lifestyle choices. For example, don’t smoke. Maintain an appropriate level of body fat. Avoid the latest fitness and diet fads, magic potions and exercise gadgets that seem too good to be true (they always are).
Is your computer your friend?
The old cliché, “If you want a friend, get a dog” still stands in the 21st Century. It is well established in the medical community that animals can do much to extend the human life span as well as improve the quality of life. Don’t live on or vicariously through your computer.
A pastor once said his job was to comfort the afflicted and to afflict the comfortable. Thus we have the difference between a real live pet and an inanimate electro-mechanical object – in this case the personal computer. The pet comforts while the computer, improperly used and/or over used, is a thief and a murderer.
Besides, the computer, especially if you run a Microsoft Operating System and Microsoft production software, requires much more maintenance than does a pet. This alone is enough to drive most users’ blood pressure through the roof. How many times do you suspect that needs to happen before it begins to take a toll on the human body? It is even more aggravating than the days when we only received three (3) snowy channels on a small black and white television and each channel required another trip outside in the
rain, in the cold, in the snow, in the heat to adjust the huge antenna attached to a corner of the house which spilled the rain directly into your face as you looked up to see in which direction the antenna was pointing. If you were lucky someone was in the house calling to you when you got the best picture.
You know what I am talking about… like when your computer locks up with a box popping up on the monitor’s screen saying it needs to restart now, and won’t let you do anything else until you acquiesce and reboot. There goes your last few minutes of work. Another blood pressure jump! It sure is for the Tennessee Mountain Man!
Father may know best, but mother knows even better and she always made the children set across the room from the TV concerned about it ruining their vision. Now that same mom allows the children and grandchildren to set on top of a twenty-one (21) inch monitor, even closer to a laptop, and play games ad infinitum. The result being more and more of our children are wearing glasses and contact lenses at younger and younger ages.
Mom also insisted that little ones spend much more time outside playing in the yard than obsessing over the magic box in the corner, and the children were healthier. There were fewer cases of childhood diabetes and hardly any childhood obesity.
Children learned skills greater than cheating x-box and PSP, and mom and pop never heard of Carpal Tunnel Syndrome. The computer man and everyone else is seemingly required to work on or at computer consoles to some extent these days. As a result, the entire family now either suffers from a computer related ailment or is at real risk of developing one.
With the advent and prevalence of the personal computer and gaming gizmos, the heart, which is a muscle, gets little or no exercise. As if the TV did not create enough couch potatoes resulting in what amounts to atrophy of the heart muscle, the PC seems to have claimed the remainder of man.
A computer cannot hold you on cold nights or enjoy a walk hand-n-hand with you in the moonlight. It cannot comfort you when you are sick or improve your mood when you are sad. It cannot feed you when you are hungry nor give you a drink when you are thirsty… at least not yet. The PC cannot yet carry on a civil or reasoned conversation. Irrespective of one’s addictions and all the attractions on the internet, it is not true social interaction and it certainly cannot satisfy the libido try as some may.
Used improperly it can and does drive wedges between husbands and wives, and between children and parents. Like a drug, once addicted, and it is addictive, it can cost one his job and it has. Like a nosy gossiping neighbor or ticked off lover, it has the propensity to tell the world (friend and foe alike) everything it knows (both good and bad) about you. And, in case you didn’t know, there are hackers from people with malicious intentions, to your employer, to Microsoft, to insurance companies, to financial institutions, to the government who have the ability to ask your computer what it knows about you whenever they wish. And, your computer… your friend in whom you confide everything, like a spurned lover is more than willing to betray her paramour and spill her guts literally.
My computer… my friend? With such friends who needs enemies?
If you need help deciding which activities to partake in be assured that the team at Laffies Gear will easily help you get into gear. Contact Laffies Gear at 081 554 8777 today so that they can assist you.
Laffies Gear is a sports shop in Midstream Estate and cater for the sporting community within the estate.
Email address: sales@laffies.co.za,
Website: www.laffies.co.za