3 Steps To Improve Your Balance
As well as reducing the risk of injury, good balance strengthens and stabilizes joints, and creates more efficient body movement. This allows for smoother overall daily functioning, and enhanced sports performance.
Stap 1
Practice balance by simply standing on one leg for as long as you can. While balancing, move your head from side to side, and up and down. Never allow your eyes to focus on a particular spot for more than one second. This will force you to balance with your body, rather than your eyes. Your goal is to be able to remain stable for one minute.
Stap 2
When you have reached the Stage 1 goal, you can progress to this next stage. Hold a ball in your hands, and balance on one leg. While balancing, toss the ball against the wall, and catch it. Playing catch with yourself forces your mind to concentrate on catching the ball, leaving your body to focus on balance. This really hones your balance autopilot. It's even more fun to play catch with a friend who is also balancing.
Stap 3
Once you have reached the stage 2 goal, you can advance to this next stage. Begin by balancing on one leg. Hop into the air, and land on the opposite leg. Once you are stable, hop into the air again, and land on the other leg. Your goal is to be able to hop from one leg to the other for three to five minutes without faltering. Mastered this? Then find a friend, and play catch with each other while hopping about the room. Be prepared to laugh, a lot!
You'll be amazed how much your balance improves by practicing just five minutes each day. Have fun with this, and notice how quickly you see improvements.
Stap 1
Practice balance by simply standing on one leg for as long as you can. While balancing, move your head from side to side, and up and down. Never allow your eyes to focus on a particular spot for more than one second. This will force you to balance with your body, rather than your eyes. Your goal is to be able to remain stable for one minute.
Stap 2
When you have reached the Stage 1 goal, you can progress to this next stage. Hold a ball in your hands, and balance on one leg. While balancing, toss the ball against the wall, and catch it. Playing catch with yourself forces your mind to concentrate on catching the ball, leaving your body to focus on balance. This really hones your balance autopilot. It's even more fun to play catch with a friend who is also balancing.
Stap 3
Once you have reached the stage 2 goal, you can advance to this next stage. Begin by balancing on one leg. Hop into the air, and land on the opposite leg. Once you are stable, hop into the air again, and land on the other leg. Your goal is to be able to hop from one leg to the other for three to five minutes without faltering. Mastered this? Then find a friend, and play catch with each other while hopping about the room. Be prepared to laugh, a lot!
You'll be amazed how much your balance improves by practicing just five minutes each day. Have fun with this, and notice how quickly you see improvements.
12 Top Health Benefits of Jogging
“Jogging is very beneficial. It’s good for your legs and your feet. It’s also very good for the ground. It makes it feel needed.” – Charles Schulz, Peanuts
1) IMPROVED CARDIOVASCULAR FITNESS:- Cardiovascular fitness (also known as cardiorespiratory endurance or aerobic fitness) refers to how efficient the heart, lungs and vascular system (the vessels that carry blood and lymph through the body) are at delivering oxygen to the muscles that need it and also how efficient these muscles become at using the oxygen. As your cardiovascular fitness improves your lung capacity increases meaning that you can take in more oxygen with each breath. Your heart’s stroke volume also increases meaning that with each pump it can transport more blood and oxygen through the vascular system to the muscles. Finally, your muscles become more efficient at absorbing oxygen meaning that they can take more oxygen molecules from the blood.
The overall effect is that with each breath you take in more oxygen, with each pump your heart transports more oxygen to your muscles and finally your muscles are able to utilise more of this oxygen. With improved cardiovascular fitness comes further health benefits such as improved endurance, reduced risk of heart disease and reduced body fat (all of which I will be discussing below).
2) REDUCED BLOOD PRESSURE:- Blood pressure refers to the force with which your blood pushes against your blood vessel walls. If your blood pressure becomes too high it weakens your blood vessel walls which makes them more susceptible to aneurysms (bulging), atherosclerosis (the build up of fatty substances on the blood vessel walls) and hemorrhage (bursting).
The overall impact is that the flow of blood to and from your heart gets restricted causing it to become weak whilst at the same time having to work increasingly hard to pump blood through these blocked or damaged blood vessels. Over time this leads to the onset of heart attacks and heart disease. High blood pressure can also cause significant damage to your brain, your kidneys, your cardiac muscles and your eyes.
No one knows exactly what causes high blood pressure. However, there are a number of risk factors and one of these is poor cardiovascular fitness. Therefore, by improving your cardiovascular fitness through jogging you can reduce your blood pressure and avoid the associated complications.
3) INCREASED HDL (HIGH DENSITY LIPOPROTEIN) CHOLESTEROL:- HDL cholesterol (also known as good cholesterol) helps control your overall cholesterol levels by scraping your blood vessels for excess cholesterol and then carrying it to the liver where it can be processed and excreted. If this excess cholesterol is not removed it may form plaque on your blood vessel walls which causes them to harden and become blocked. This then restricts the flow of blood to and from your heart which (as discussed above) ultimately causes heart attacks and heart disease. Improving your cardiovascular fitness increases your HDL cholesterol levels and in this way exercises such as jogging support a healthy heart and vascular system.
4) REDUCED RISK OF HEART DISEASE:- By improving your cardiovascular fitness your heart becomes stronger and more efficient. A strong heart is more resistant to disease and is also under less pressure as it does not have to work as hard to pump blood around the body. Improving your cardiovascular fitness also lowers your blood pressure and increases your HDL cholesterol levels which further protects you from heart disease. Therefore, by jogging regularly you can increase your cardiovascular fitness and lower your heart disease risk.
5) IMPROVED ENDURANCE:- In simple terms oxygen allows your body to release and use the energy that you get from food. The more efficient your body is at using oxygen the more energy you can produce during exercise. As discussed above, improving your cardiovascular fitness increases the volume of oxygen you can take in with each breath, increases the amount of oxygen pumped with each heartbeat and increases the volume of oxygen your muscles absorb. Therefore, regular jogging can increase the amount of energy your body produces which improves your overall endurance and allows you to jog for longer.
6) STRONGER BONES:- When your bones are placed under stress they are forced to adapt and this leads to an increase in bone mineral density. Weight bearing exercises such as walking, jogging and weight lifting all stimulate an increase in bone mineral density. The benefit of this is stronger bones that are less likely to bend, fracture and break.
7) REDUCED CANCER RISK:- Regular exercise such as jogging can significantly lower your risk for a number of cancers. It is thought to reduce your colon cancer risk by as much as 50% plus it also lowers your chances of contracting breast cancer, lung cancer, ovarian cancer and prostate cancer.
8) PREVENTION AND TREATMENT OF DIABETES:- Jogging can act as a greatdefence against diabetes. Although no one knows what causes diabetes a sedentary lifestyle and being overweight are two of the main risk factors. Both of these risk factors can be negated by jogging regularly. Pre-diabetes can also be prevented from developing into full type 2 diabetes by doing more exercise. Even if full diabetes develops exercises such as jogging are a very effective treatment tool.
9) STRONGER IMMUNE SYSTEM:- There are a number of studies which link regular exercise with a strong immune system. There are a number of reasons behind this. First, regular exercise is thought to stimulate the production of lymphocytes (white blood cells) and macrophages (cells which attack bacteria). Secondly, consistent exercise is believed to make immune system cells circulate through the body more quickly and also make them more efficient at fighting bacteria and viruses.
10) IMPROVED MENTAL FITNESS:- Jogging does not just impact your physical fitness – it has a positive effect on your mental fitness too. First, it can build confidence and self image because you are constantly challenging yourself and changing the way your body looks. Secondly, it can help you overcome anger and stress by giving you an escape from the pressures of day to day life. Thirdly, it can boost your mood through the release of endorphins (hormones which produce a sense of happiness and well being). Finally, it can help you become more focussed and determined as your will to succeed with your jogging becomes a skill that can be transferred to other areas of your life.
11) REDUCED BODY FAT LEVELS:- An average person burns about 150 calories per mile jogged. So if you go for a five mile jog four times per week you will burn approximately 3000 extra calories each week (750 calories per jog).
Furthermore, cardiovascular exercises such as jogging can also increase the number of calories you burn whilst resting. According to this article you can burn up to 15% more calories than normal in the 48 hours after you exercise. So if your metabolism dictates that you burn 2000 calories a day you can potentially burn an extra 300 calories per day (2100 calories per week) from this post exercise boost.
The overall impact is a notable increase in calories burned per week. Jogging can help you burn calories as you jog and whilst you rest. Provided that you carry on eating the same as you were before you started jogging this should equate to a reduction in body fat levels.
12) IMPROVED SLEEP:- According to this article exercise (particularly in the morning) can help improve your sleep. The study suggests that exercising in the morning helps people set their circadian rhythms to be awake during the day and asleep during the night. Exercise also has a number of positive effects on your mental fitness (as discussed above) which are believed to help you relax and free your mind, making you ready to fall asleep at night.
As you can see jogging can be very good for both your mental and physical health. If you go jogging a few times a week you can protect yourself from various diseases, improve your cardiovascular fitness, clear your mind and more. So next time you have a spare half an hour or more why not grab your trainers and give it a go?
Brisk Walking Benefits
Walking is one of the easiest and safest exercises around. Although walking is not as intense as aerobics or weight lifting it has a number of benefits. For starters it’s kind to the joints, there are virtually no side effects and the risk of injury is very low compared with other exercises. Even if you are currently participating in a regular exercise routine, adding a steady walk will help.
Most doctors recommend that you participate in a brisk walk for at least 30 minutes each day. A brisk speed is thought to be between five and six kilometres per hour. If 30 minutes seems too long try breaking it down into three 10 minute sessions. Perhaps 10 minutes before work, 10 minutes on your lunch break and 10 minutes after work.
So what are the exact benefits of walking each day? You will lower your blood pressure, reduce your chances of a heart attack by up to 50%, increase “good cholesterol” (high density lipoprotein/HDL) and strengthen your heart (which will reduce your risk of heart disease). Brisk walking can also promote weight loss and shed excess body fat, particularly in old age as your metabolism begins to slow and gaining weight gets easier.
Taking a brisk walk each day can also keep you safe from osteoporosis, diabetes, all forms of arthritis and clot-induced strokes. Furthermore, scientific studies have shown walking can help reduce depression. The fresh air that you will take in when you are walking outside will also do your body and your mind a world of good.
A good investment before you start your daily walks is a good pair of sneakers or walking shoes. Look for a pair with some extra room at the toe of each shoe because this will let your feet stretch out comfortably. Remember, that although walking isn’t highly intensive it is still an exercise and you need to stretch and warm up beforehand, then stretch and cool down after your walk. This will prevent you pulling your muscles and reduce unnecessary aches. Also, monitor your progress and try to walk a little further each day.
10 Reasons You Should Walk 10 Miles A Week
Walking is one of the gentlest workouts, yet so very approachable. That’s what makes so many people turn to this form of exercise to maintain a healthy lifestyle, and here are some excellent additional benefits.
1) GENTLE ON THE BODY:- Though walking can burn some serious calories, it is also pretty gentle on the body. So for those wishing to engage in some form of cardio or working through an injury, walking is an excellent activity.
2) ANYBODY CAN DO IT:- It doesn’t matter if you’re an avid workout worshipper or if you’re just starting out. If you have a lot of weight to lose or just want to keep in shape—walking is great for everyone! It helps to tone you up, burn some calories and it’s so approachable that anybody can do it.
3) EXCELLENT CARDIO:- If you need to get in your cardio throughout the course of a week but aren’t sure how to do it, turn to walking. You just don’t realize how much cardio walking can offer, and if you shoot for a goal such as 10 miles a week, you are sure to fill in your cardio requirement.
4) HELPS TO CLEAR YOUR HEAD:- If you maintain a cardio activity such as walking each and every week, it can help not only with your physical health but your mental as well. Getting out and walking, particularly on a regular basis such as 10 miles a week, can help you to clear your head and focus on your health. That’s always good for every aspect of well being!
5) GREATLY BENEFITS WEIGHT LOSS EFFORTS:- Many people turn to power walking for big weight loss results—and it really works! If you make your goal reachable yet something to work for, then you are sure to burn some major calories in the process. Walking is a great exercise to turn to if you want to burn some major calories, and aiming for 10 miles per week is an excellent way to accomplish your weight loss goals.
6) PREVENT HEALTH CONDITIONS:-Exercise combined with proper diet as part of a healthy lifestyle can help to prevent certain health conditions. If you turn to walking as part of your healthy regimen, you can help in the prevention of high cholesterol and even cancer. So walk to your health!
7) BUILDS UP THE ENERGY:- We all know that if you exercise, you will get instant energy. If you work towards the goal of walking 10 miles per week, you will be amazed at the amount of energy it provides. You will feel a natural energy that keeps you going all day long!
8) GOOD FOR GOAL BUILDING:- If you’ve always wanted to be better about exercise but were intimidated, use a regular walking regimen to help you create goals. Working towards the goal of 10 miles of walking each week ensures that you have a realistic and very reachable goal for a solid week, and you may just build upon that as time goes on.
9) YOU CAN DO IT ANYWHERE:- Walking doesn’t require fancy equipment or a gym membership, because you can do it anywhere! If it’s nice out, you can take your walks outside. If the weather isn’t cooperating you can hit the mall. There is always a way to walk it out!
10) KEEPS YOU HEALTHY:- If you want to look good, feel good, and stay healthy, then walking is an excellent way to do so. Walking keeps you feeling good, helps to prevent you from getting sick, and ensures that you maintain a healthy lifestyle.
If you needed a good reason to start a regular walking regimen, pick from any on the list. Walking is an excellent form of exercise, and anybody can do it! So try it out, keep with your goal, and see how regular walking can change your life.
Why Exercise?
Physical activity is necessary for good health, and most people do not get enough in their everyday lives. Besides helping with weight control, exercise strengthens your heart, improves circulation, helps prevent many illnesses, and makes it easier to do everyday activities. If you are very active in your job, hobbies, and/or household and garden chores, and walk or bike often instead of riding in a car all the time, you may not have to do formal exercise to maintain health, but most people are not that active.
Walking or Running to Burn Fat
You can burn fat and calories by either walking or running. In general, how much depends on how far you go, and running the same distance takes less time than walking. Still, if you prefer to walk, do that and just go for a longer time. To get much weight loss, you should walk or run at least three miles most days. You can get better results by combining your exercise with a little calorie reduction. Cutting out some junk food like a soda or doughnut every day works great, and the cardio exercise is especially good for burning fat in the stomach area. You don't have to do your walking all at once. You can do 20 minutes or so twice a day if you want.
Home Exercises
There are a number of exercises you can do at home. There are body weight exercises like pushups, pullups, crunches, squats, and lunges. You can get some dumbbells, or if you don't want to do that, elastic exercise bands are inexpensive and easy to use. They also take up very little space, folding up to the size of a paperback book. For cardio exercise, you can jump rope, or get an exercise video. You can have a good home exercise program with an exercise video and some elastic exercise bands.
Fitness and Stress
Stressed? Go work out. A fitness program helps take your mind off the car payments, the boss, the kids, and in some cases the fate of the free world. People with high levels of health and fitness who experience high stress have less sickness than fitness-challenged people with similar stress levels
Fat to Muscle
It is a common fallacy that working out with weights will cause your fat to turn to muscle. Muscle and fat are two different kinds of tissue. When you do weight training, you will build up muscle, but that muscle will take the place of fat that you lose. When you first start a weight loss diet program, you may want to concentrate on cardio exercise, along with your healthy eating, and add weight training later. If you prefer, you can start weight training right away, but don't neglect the cardio.
Weight Loss for Cardiac Health
Obesity puts a strain on your heart. Exercise and fitness improve your heart health and constitute weight loss support, but some dietary adjustment is usually also called for if you want to lose weight. To lose weight, improve cardiovascular health, and lower cholesterol, cut back on calories from saturated fat, eat more fiber, and stock up on fruit and veggies.
What is Fitness?
I just checked with dictionary.com, and they say 'Fitness' is 'health', as well as the ' capability of the body of distributing inhaled oxygen to muscle tissue during increased physical effort.' Alright, good to know.
If you want to be 'fit' or 'healthy', you need to make sure that you are exercising! Now many of you may not know how. No worries, that's what all these tips are designed for. But I want to focus on the second answer of what fitness is, being the capability of distributing oxygen.
Many of us perform cardio-respiratory exercise, but is that enough? Nope. Your muscles need to be stressed as well, and as you also work with weights and your body weight in the gym or at home or in a park, you are also working on your bodies' ability to transport oxygen when needed (during physical exercise).
As a beginner, understand that you need to push yourself every time you exercise, to the point where you are sweating afterwards. This needs to occurminimum 4 times a week to really get into good shape.
If you want to be 'fit' or 'healthy', you need to make sure that you are exercising! Now many of you may not know how. No worries, that's what all these tips are designed for. But I want to focus on the second answer of what fitness is, being the capability of distributing oxygen.
Many of us perform cardio-respiratory exercise, but is that enough? Nope. Your muscles need to be stressed as well, and as you also work with weights and your body weight in the gym or at home or in a park, you are also working on your bodies' ability to transport oxygen when needed (during physical exercise).
As a beginner, understand that you need to push yourself every time you exercise, to the point where you are sweating afterwards. This needs to occurminimum 4 times a week to really get into good shape.
Ten Thousand Steps
As the old saying goes, the journey of a thousand miles begins with one step. How about 10,000?
An interesting new way to make sure you are getting enough exercise to improve your health and fitness is to count the steps you take during the day. The target is 10,000. You can count them however you figure out (it's a footstrike, so left-right is 2) or use a device called a pedometer. Running or jogging steps count as well as walking, and the device counts steps on the treadmill, StairMaster, elliptical trainer, and pedal revs on the upright but not recumbent bike. Steps taken during sports like tennis or soccer will also count.
You'll probably be surprised at your total, but this is a great health and fitness motivational technique for your fitness workout. 10,000 can help control weight as well as improving cardio fitness, cholesterol levels, blood pressure, and diabetes risk.
Controlling Blood Pressure
People with high blood pressure can benefit from aerobic exercise. A 45-minute run or power walk can lower blood pressure for up to 24 hours.
If you can't go as long as 45 minutes, start with what you can do and increase the time gradually. Other aerobic exercise can also help blood pressure as well as overall fitness. Choose what you enjoy. New research shows that strength training also helps control blood pressure.
Cycle to Work
It's not just $3.00 a gallon at the pump that makes biking to work attractive.
Try riding a bike to work to improve your health and fitness. It worked for a group of fitness study participants in the Netherlands, after 6 months of commuter cycling. Traveling an average distance of 8.5 km (5-1/4 miles), more than 3 times a week was sufficient for improvement, and 3 km (about 2 mi.) was enough for improvement with those of low initial fitness. (Medicine & Science in Sports & Exercise, Feb. 2000).
If commuter cycling isn't practical for you, and you enjoy the sport, do a fitness program that includes some bike riding on the weekend or before or after work, along with your other workouts.
Immune Function
For years immune system studies have touted fitness as an immune booster, but that's not the whole story. It works this way. Imagine exercise and immunity on a health and fitness bell curve. Too little exercise and you will not have optimum immune function. Moderate exercise enhances immune function and too much exercise--overtraining-- can suppress immune function, at least temporarily.
Try Boot Camp
Boot camp exercise is popular with people who like a lot of variety in their workouts. A boot camp can include some running, jumping, stretching, pushups, jumping jacks, change of direction, and lots of other things, done at a quick pace. Typically, it requires little or no equipment. You may be able to find a boot camp class or get an in-home boot camp program like Power 90.
Fibromyalgia
If you have fibromyalgia, don't fear fitness. Although fibromyalgia is characterized by chronic pain, a fitness program relieves the symptoms, as well as improving overall health and fitness. For many people with the condition, exercise works better than any other treatment. Start slowly and avoid activities with a lot of impact. Weight training is good, but start with light weights and one set. Increase weight when you can without causing pain.
Exercise and Diabetes
Fitness helps your blood sugar! If you have a family history of diabetes, or other risk factors, it's time to get moving. A recent study showed women who exercised moderately or vigorously in a fitness program more than four times per week had half the risk of developing diabetes, and even lesser levels of exercise provided some protection. Other research shows exercise helps men avoid diabetes as well.
Heart Failure and Exercise
Most people with heart failure, a weakened heart muscle, can improve their endurance and activity levels as well as overall health and fitness through an aerobic exercise program. Get clearance and guidance from your doctor before you start. There may be special classes at a medical facility, or a qualified personal trainer can help you get started.
Hamstring Stretch
For a good hamstring stretch, lie on your back on the floor. Leave one leg extended on the floor and raise the other, knee straight, until you feel the stretch in your hamstring. Loop a towel around your leg and hold the ends in your hands to make it easier.
Again, remember to always warm up well before stretching!
Calf Stretch
Give those calves the muscle stretching of their life! You should stretch your calves two ways with two different stretching exercises.
First is the usual way where you lean against a wall, step back with the leg to be stretched, knee straight, then keep your heel down and push your hips forward until you feel the stretching in your calf.
Second, keep the same position but bend your knee, which will give a better stretch to the soleus muscle and the achilles' tendon.
PNF Hamstring Stretch
PNF (Proprioceptive Neural Facilitation) has a number of therapeutic applications, but you can incorporate it into your own stretching program and stretching exercises. Do your stretch, tense or contract the target muscle, then finally relax and extend your stretch.
For example, to stretch your hamstrings from the common inside hurdler's stretch, sit on the floor with your right leg extended and the sole of your left foot against your right inner thigh. Keeping your back straight, reach toward your right foot until you feel the stretching. Pause and contract your right hamstring as though you were pushing your heel into the floor, relax your leg completely and reach a little further toward your foot. You'll find you can get another inch or so out of muscle stretching with this technique.
Stretching the Chest and Shoulders to increase ROM in
the Back
If you have walked into a gym recently or been outside and looked at people, you may have noticed a current trend of 'Rounded Shoulders'. This looks like someone who wants to be a football player, and it seems that they no longer have a neck while being a bit hunched over. This is caused by gym-attendees over-exercising their chest and shoulders while forgetting their back (or exercising it improperly), or for non gym-attendees who have bad spinal posture. Here is an effective stretch that can be done anywhere.
To start, lay down on your back so that the whole body is on the ground looking up at the ceiling/sky. Extend the arms out straight to the sides of the body so that they are perpendicular to the torso and parallel with one another at shoulder height while still on the ground. Next, bend your elbows so that your forearms come off the ground pointing straight up to the ceiling/sky leaving your upper arm firmly pressed still against the ground. Now, while keeping the upper arm and elbow firmly against the ground, slowly rotate the shoulders back while bringing the bent arms down to the floor (close to the sides of the head), keeping the 90degree bend in the elbow. Do your best to bring them all the way to the floor so that the entire arm and hand is against the floor, and hold.
This will loosen up your chest and shoulders, improve your ability to rotate at the shoulder, open up your back flexibility and slowly improve your spinal posture.
Self Myofascial Release
If you belong to a gym, are involved in yoga or are addicted to foam you may have heard of Self Myofascial Release, which is a great way to stretch out your muscles (more specifically fascia). It is done by grabbing a foam roller (a long foam tube formed into a pipe-like shape), which most exercise facilities have now, and placing it on parts of the body that have lack of motion, the inability for the body to go/stay in anatomical neutral (a 'tip' for another time), or just bother you.
The most common area to 'foam roll' is the lower body. It is done by applying simple body weight onto the foam roller in the area where you desire to stretch. If you have seen this done before, I am sure you have seen people that roll back and forth on a spot to supposedly stretch. That is not the correct way to do it. When you foam roll, you are trying to find spots that hurt when the foam roller is below them, and then hold there until the pain subsides (no, I am not twisted and sadistic, try it). It is finding spots where your fascia has bonded to other fascia and is 'tight', and relieving those spots, which usually ends up hurting a good amount. Always perform Self Myofascial Release slowly. Here is what happens in your body when you foam roll...
You have thousands of muscle fibers in each muscle group in your body. When you lose range of motion or you are tight in certain areas of your body, you have what is commonly known as a 'knot'. Literally the muscle fibers get knotted up, begin to spasm and stop functioning properly. While that is occuring scar tissue begins to form around the spasming muscle fibers, which then become dormant and stop functioning with the rest of the crew. You also lose the ability to burn the calories/use the energy that those muscle fibers could be utilizing.
What foam rolling does is it relieves those muscle fibers of the 'knots'. Apply pressure to those spasming muscle fibers, and when held there it will generally produce discomfort in that area. As the foam roller is held for at least 30 seconds(up to 2 minutes) the spasming muscle fibers begin to loosen up as the scar tissue slowly breaks away from the spasming muscle fibers. The pain should then reduce significantly since the scar tissue has broken away from the muscle fibers, and then the 'Golgi Tendon Organ' (look it up) in each individual muscle fiber tells those fibers to relax, bringing them back into the game along with the rest of the muscle fibers of that muscle group.
Walking Tips
Walk First, Stretch Later
Forget stretching to limber up before your fitness walking. Instead, walk at an easy pace for five or ten minutes until you're warm before kicking into high gear walking for exercise.
When you finish your walking session, do at least three static, not bouncing stretches for 30 seconds on each leg.
Upper/Lower Body Relationship to Walking
Who knows why when you take a step forward with your left foot (when walking/jogging/running/sprinting) your right arm comes forward? Why doesn't your left arm follow your left foot? Why then (maybe) if we walk properly allowing, our left foot to step forward and our right arm to go forward, will that enhance our posture? This explanation is going to get pretty wordy, so find a picture of human anatomy online somewhere if you want to learn/understand even more. Let us take a trip down the glory of anatomy lane...
When you step forward with your left foot, your right foot is now back behind you. This means your right glute (butt) is flexed. Your glute is attached to the aponeurosis of your erector spinae, also called your lumbodorsal fascia, (I know they're big words, but it really just means the middle of your lower back). This all attaches to the vertebrae in your spine (lower back/lumbar area) and so does your Latissimus Dorsi muscle! (your mid-back muscles) So your opposite Lat muscle flexes, being your left Lat, pulling down your scapula (wing-looking bone in your upper back). As your left Lat pulls down your left scapula, your left deltoid muscle (left shoulder) comes down with it. This in turn swings your left arm forward. Whoo - Now breathe...yes, breathe.... There is a direct relationship (because of the aponeurosis of your erector spine) between your opposing gluteal and latissimus dorsi muscles, which is why your arms swing opposite your legs. What does this mean for our walking posture? Oh i'll tell you, but in the next paragraph.
Ah, welcome to the next paragraph. Next time you walk, watch your arms and legs. If you take short steps, you are more than likely not having your arms swing much. Or if you are taking good sized (comfortable) steps and your arms don't swing much, don't be alarmed. Most people (and I do mean most) have 'tight' Latissimus Dorsi muscles that have become weak because of over-worked/stressedupper Trapezius muscles. Next time you walk, try to swing your arms a little bit while keeping your shoulders down and locked in place (not letting them move up/down/side to side). The more the swing, the more your Lat's work and the better your posture becomes. Your Lat's are one of the muscles that, if strong, holds you up very tall and relieves most back pain. Do your best to check yourself out when you walk, and swing those arms a bit to enhance that posture!
Walking Hills
It's all uphill from here--and that's a good thing. Don't avoid walking up hills; they make you stronger. If a hill is too steep for comfort, zigzag up or down. Hill walking for exercise builds leg muscles, and you can enjoy the view while walking.
All the Walking Equipment You Really Need
All you really need for walking exercise is a good pair of walking shoes. Choose a pair with a firm heel cup for stability and plenty of room for toes so they can spread out as they push off when you're walking for exercise. Wear loose, comfortable clothes. In cool weather, dress in layers as you will warm up some if you walk a good distance.
Speeding Up Your Walks
Here he comes, here comes Speed Racer, er, Walker, er, Racewalker.
Walking speed is a function of stride length and turnover (how fast you move your legs.) There is a limit to how much you can lengthen your stride, so when fitness walking and racewalking, concentrate on increasing turnover. Artificially increasing your stride, overstriding, can actually slow you down as your heel comes down too far in front, causing a braking action.
Technique
Good racewalking technique includes an arm swing that takes your fist from your hip to mid-chest, with your elbow bent 90 degrees. Remember swinging your arms when walking as a kid?
Lift your toe as high as you can when your heel strikes the ground, and stride during walking exercise so your feet are almost one in front of the other. The high toe allows you to roll forward off your heel when power walking and racewalking, so you get a better push with your toes. Rotating your hips inward so your foot comes down in front of the other lengthens your walking stride
Nordic Walking
You may want to try Nordic walking--fitness walking with poles--for a change of pace and to increase the intensity of your walking exercise workout. Nordic walking can also help you keep your balance. Cross country skiers use this technique during the summer. Special rubber tipped walking poles are available.
Aerobic exercise Tips
The Bike and Knee Pain
Lots of people ride bicycles either in the gym, outside, or even in a spin/cycle class. Interestingly enough a good amount of people that utilize these bikes have knee pain during/after their exercise session...why is that? Let's see.
Anatomically, based upon the muscular and skeletal anatomy of your lower limbs, your knees should be directly below your hips, while your feet are also directly below your knees (and hips) with feet facing straight forward. Also, when walking, we should put the weight slightly on the oustides of our feet, walking onto our heels and using the sides of our feet and toes for balance.
On a bike, watch yourself the next time you do it if you are a person who sometimes feels that pain in your knees. It is caused by the knee going in during the cycling motion (especially during the push). What I mean is the knee is no longer 'in line' with the hip and foot, but instead inside of it, closer to the opposite knee. This causes that pain in the knee joint because the leg is out of proper posture.
Next time you use the bike (whether inside or outside) put more of your weight on the outsides of the feet and consciously think to move your knees slightly out. This should reduce/remove the pain in the knee, making you happier after your exercise session.
The Run 'Talk Test'
In general when you run, you do not always want to be pushing yourself to the absolute maximum of your fitness/cardiorespiratory ability. If you're trying to run to stay in good shape and have god heart health, a good test is called the 'Talk Test'. If while running you can still talk and carry on a conversation with little difficulty, you are running at a good pace. If you are running so hard that you have great difficulty speaking, maybe tone it down a little bit; and if carrying on a conversation is easy, push yourself a little bit more. Again, you should be exercising so that you are pushing yourself, and the Talk Test is a good way to check if you're giving yourself a good aerobic workout. Try it the next time you go on a run with a friend, or even during a workout.
Understanding 'Cardiorespiratory' Exercise and the Calories Burned
Some people go to the gym and step on a treadmill, ending up burning 754 calories! While that is fantastic, it is based upon someone who doesn't ever exercise and this is their first time using the treadmill in a long time. Your body gets used to exercise just like your hands are used to picking up mugs or using a fork. Your body will not burn the same amount of calories if you do the same workout over and over again. For example...
Let's say you decide to run mile a day for 3 weeks (resting Sundays). In the beginning you will burn let's say 100 calories. By the end of the first week you will lose 10% of the calorie burn (burning only 90 calories). By the end of the 2nd week of running that mile you will lose 20% of the initial calorie burn (80 calories). Still good, but not great. By the end of the third week, you will have run many miles indeed but have lost over 50% of the initial calorie burn (meaning less than 50 calories/run)! The results will have dwindled.
Now that example is based off of someone who runs with no variables, like on a treadmill. My advice would be to run outside, which would be better since there are variables and you could take different routes, stretching your body and its ability to do work and hence burn more calories. All in all, switching up your cardio routine ('weekly' is a good plan) will help you maintain a high amount of calories burned each workout.
Let's say you decide to run mile a day for 3 weeks (resting Sundays). In the beginning you will burn let's say 100 calories. By the end of the first week you will lose 10% of the calorie burn (burning only 90 calories). By the end of the 2nd week of running that mile you will lose 20% of the initial calorie burn (80 calories). Still good, but not great. By the end of the third week, you will have run many miles indeed but have lost over 50% of the initial calorie burn (meaning less than 50 calories/run)! The results will have dwindled.
Now that example is based off of someone who runs with no variables, like on a treadmill. My advice would be to run outside, which would be better since there are variables and you could take different routes, stretching your body and its ability to do work and hence burn more calories. All in all, switching up your cardio routine ('weekly' is a good plan) will help you maintain a high amount of calories burned each workout.
Recovering from Injuries and Ways to Prevent Future Ones
Lots of people have been injured doing their favorite aerobic activity. Whether it's a sprained ankle, damage to the knee joint, broken toes, etc., it is important that you give your body proper time to heal. Always (obviously if it's serious) talk to your doctor and trust him/her about when to continue exercise. Be encouraged though, because generally when I take a break (1-3 weeks) from aerobic exercise or weight bearing exercise, I see more results after starting up again. Even if it is longer than that, think of it as a new challenge to dominate!
For lots of people aerobic exercise injuries are a result of bad posture, and for aerobic exercise it is generally in reference to our lower body. (Go check out my blog on 'The Squat' to learn more about proper lower body posture) Flattened feet, knees that come together and lower back rounding are all good causes of why we might hurt ourselves in an aerobic activity setting. So, here are some interesting ways that we can strengthen our lower bodies in a functional way.
Ever seen a treadmill? Hope so. Try walking backwards on it. This is going to give you a great workout for your glutes and hamstrings while also strengthening the muscles in your feet. Make sure that as you walk backwards you're extending back far, standing nice and tall, while making sure you are stepping equidistantly back with both legs. Also try walking sideways on the treadmill (switching directions halfway) to exercise your adductors (inner thighs) and abductors (outer thighs), while also strengthening the muscles in your feet. (seeing a trend?) If you stress your feet to function in awkward movements, you will be training them to be strong and firm, and in most cases help prevent more injury while still allowing for great recovery and long-term benefit.
Don't knock it until you try it. If you try it, then you can knock it. Another good idea is using the elliptical backwards (same principle) or just doing any of the treadmill exercises I just mentioned on the ground.
Calorie Burning
If you see that a given aerobic exercise burns a certain amount of calories, e.g., running a mile burns 100 calories, be aware that the number is usually based on a 70 kg (154 lb) man. If you weigh more than that you will burn more calories for the same aerobic activity, and if you are lighter you will burn fewer calories.
Dance for Fitness
For a good aerobic workout, you can dance until you break a sweat to your favorite hip hop or pop music, anything that has a quick beat to it. Try to dance continuously for at least 15 minutes. This aerobic exercise can help you in two ways:
1. You can become a better dancer.
2. You can lose weight while having fun and getting fit.
2. You can lose weight while having fun and getting fit.
Cardio or Aerobic?
Cardiovascular (cardio) exercise refers to exercise that strengthens the cardiovascular system. Aerobic just means in the presence of oxygen, and aerobic exercise refers to exercise that lasts long enough to require oxygen. The same type of exercise satisfies both of these qualifications, and the terms cardio and aerobic exercise are used interchangeably. Aerobic/cardio exercise uses large muscles, usually the legs, in a rhythmic fashion. Examples are running, walking, bicycling, swimming, cross-country skiing, rowing, skating, and machines such as stair steppers and elliptical trainers.
No Fat Burning Zone
Although you burn a higher percentage of fat calories at slow and moderate aerobic intensities, you burn more total calories, and more total fat calories, when you exercise at higher intensities. You may choose to work out longer and/or slower for various reasons, but never slow down just because you think that's necessary to be in a "fat burning zone.
Breathe Through Your Mouth
To improve your aerobic conditioning, you should work hard enough that you just naturally start breathing through your mouth to get enough oxygen. It is sometimes recommended to breathe only through your nose to minimize effects of air pollution, but this limits the intensity of your workout. Avoid pollution by working out early or indoors, if necessary
Warming Up
The best way to warm up for aerobic exercise is to start out doing the same exercise you are going to use for the workout at an easy pace for a few minutes. Then launch into a regular intensity workout. For example, if you're going out for a run, start with easy jogging, or even walking, depending on your fitness level. You may need a longer warmup in the morning or in cold weather.
Improving Fitness
People who have higher cardiorespiratory fitness have fewer cardiovascular risk factors than people who are less fit, even if the less fit are equally or more active. This means you should improve your cardio (aerobic) fitness by challenging yourself instead of always doing the same workout. Move up a level on your bike or stair stepper, or try interval training: work hard for 2 or 3 minutes, then recover slowly for the same time. On the track, run a lap briskly followed by a slow lap. Do 4-8 intervals after a warmup once or twice a week instead of your regular workout, as a change of pace.
Which Workout?
The effectiveness of aerobic workouts depends on intensity and duration. As long as you get your heart rate into a training zone, any form of aerobic workout will have the same effectiveness if maintained for the same time. So you can use any type of exercise you enjoy, or go from one aerobic workout mode, or one machine, to another. No type of aerobic exercise is inherently better than the others. Your heart doesn't know the difference.
Stair Climbers
Stair climbers are excellent machines for cardiovascular conditioning. They are not meant for strength training and will not give you big muscles.
The major muscle group used is the quadriceps. Stand upright on the machine and use the hand rails only for balance. If you support your weight on your arms and take tiny steps, you can light up the display but will not be getting the aerobic workout you need. Use a lower level if necessary and do the work with your legs, taking a 6-8 inch step, keeping your foot flat on the pedals. This will burn calories, improve cardiovascular function, and strengthen your bones.
Forget Crash Diets. They Don't Work
Dieting can become a bad habit, and crash diets can be very harmful to your health. In addition, they are also very ineffective for long-term weight loss.
Generally people use diets during a temporary period in which they tend to lose X amount of pounds.
There's that high school reunion in 3 months or that beach trip in two weeks and you want to look fabulous in your swimsuit.
You start out losing some weight by starving yourself and depriving your body of the foods they need and really like to eat.
Then when you're somewhat satisfied and/or tired of not being able to eat your favorite foods, you go back to your old ways of eating and end up putting on more weight then you had before.
Months later, you're fed up with your body and try yet another diet to prepare for that next big event you want to look great for. The crash dieting begins again. It's a never ending cycle.
Sound familiar?
This is called the rebound effect and it's terrible for your body because it affects your metabolism for the long-term and you end up gaining weight even faster each time.
The bottom line is...
Diets don't work.
A New Way of Thinking
If you want to lose weight, let's drop the dieting. The word "diet" sounds too temporary and is often associated with so many fad or crash diet plans like South Beach, Atkins, etc. By the way, I don't endorse any of them.
How 'bout adopting a new phrase instead -- new eating habits. In other words, make permanent decisions to cut out certain foods and replace them with new ones.
Of course, you'll treat yourself from time to time with your favorite foods. You should never fully deprive yourself of everything. Besides, if you're eating healthy 80% of the time, the occasional ice cream cone won't kill you.
This is a permanent lifestyle change and eliminates the rebound effect where your weight goes up and down like a yo-yo.
Now you might ask...."But what if I want to lose the weight fast"?
If you lose the weight too fast that probably means you're starving yourself and/or not getting the necessary nutrition your body needs to be healthy. That's never good no matter how much weight you lose.
Plus, weight loss that happens too fast can severely screw up your metabolism and cause you to gain weight quicker than you did previously if you start eating the wrong foods again.
I get emails all the time about how can someone lose 30 pounds in 2 months. That's just not realistic, nor is it healthy. You have to give it time.
The key to a healthy, effective weight loss plan is one that consistently cuts out thesaturated fats, involves exercise at least 3 days/week and increases the amount of protein and fiber you consume. And yes, it does take time.
You should also be eating more meals, more often because digestion actually helps boost your metabolism. (Be sure you're eating the RIGHT kinds of foods, though).
So ignore those fad diet plans that have you eating two meals a day or completely cutting out all carbs and fat.
Believe it or not, we do need some carbs and some fat in our bodies. The problem comes in when we have too much it. They aren't as bad for you if you consume them in moderation.
As I said before you can still eat the foods you love. Yes, I'm talking about ice cream, cookies, cakes etc. Again...moderation is the key.
If you completely deprive yourself of the foods you enjoy most, you'll get bored and run the risk of going back to your old eating habits.
.
.
Make Healthier Choices
Having new eating habits simply means making better food choices. It sounds much better than dieting, and it doesn't have to mean you're starving yourself.
Here are some ideas for changes you can make little by little. Remember, this is not a diet plan, it's a permanent lifestyle that you should stick to from now on while rewarding yourself with your favorite treat from time to time.
And here's the best part...you WILL lose weight! Accompany this new eating plan with exercise and you'll lose even more.
- Eat whole grain bread instead of white bread
- Drink skim or soy milk instead of whole milk. Soy milk is very heart healthy and has lots of protein.
- Eat brown rice instead of white rice
- Drink water instead of soda
- Eat turkey bacon instead of pork bacon
- Drink fruit juice with low/no sugar instead of sweetened juice
- Eat oatmeal instead of cereals high with sugar
- Eat baked potato chips instead of regular chips
- Eat popcorn (stove popped or hot air) instead of microwaved
- Need a light snack? Eat almonds instead of potato chips. If you have to eat potato chips, choose the lower fat brands and eat fewer of them
- Eat whole wheat pasta instead of white pasta
- When you buy meats, choose the leaner varieties
- When you go to a fast food restaurant, order grilled chicken or a salad. Many fast food restaruants offer salads and healthier choices now.
- Pick one day a week where you can eat whatever you want! (This is very important and helps prevent burnout.) Just be sure to not overdo it. ;)
Notice I'm not suggesting you starve yourself. You're just making healthier choices with the current foods you eat.
Also, grab a copy of the Abs Diet Book. It gives terrific advice on the kinds of foods you should and should not be eating for a flatter stomach and a fabulous figure. It also includes numerous meal ideas and healthy desserts.
Another alternative is to sign up for a meal delivery service. DietToGo will deliver healthy, fresh meals right to your home.
You may find that when your meals are already selected and prepared for you, you will be less likely to make poor food choices.
What About Calories?
Now you might be wondering about counting calories.
Well if you make healthier food choices like the ones above you are going to naturally be cutting calories (and fat) because the alternate foods I suggested have fewer of them.
Also, when you're eating out at restaurants, eat half of the meal instead of trying to devour the whole thing. Save the rest for lunch or dinner the next day. Portion control is very important.
So when the pounds start to shed and someone asks you if you've been dieting? Tell them you're not on any diet plan, you've just developed better eating habits. :)
Keeping your weight under control is not about dieting or starting the latest crash diet craze whenever the pounds start to come back on. It's about changing your eating habits for life! Your body and your metabolism will reward you in the long-run.
If you remember nothing else from this article, remember this...
Diets don't work!
When to Work Your Abs
Lots of people work their abs every day, but that is not usually the best way to do it. Treat your abs like other skeletal muscles and work them every other day for best results. Do two or three different exercises, with two or three sets of each. Do your ab exercises slowly and to the point of fatigue.
Staying Flexible
Bend and flex! Weight training helps maintain or even improve flexibility. Just remember during strength training exercise to fully extend and retract, and stretch thoroughly. Use full range of motion in your weight training routine.
Drop Sets
Don't drop the ball. You can incorporate drop sets in a weight training routine sometimes for variety, but don't make them the mainstay of your strength training workout. They are best done on selectorized machines, but you can also go down the rack of dumbbells.
Start your strength training exercise with a weight you can lift 8-10 times. Do a set to fatigue, immediately put the pin in the next lighter weight and do another set to fatigue, then do the same thing one more time. If you can do more than 10 reps on any of them, start with a heavier weight next time.
Strength Training and Resistance Bands
Get on the resistance bandwagon! Resistance bands are easier and more flexible than barbells, dumbbells or even hand weights. Your weight training routine will benefit from adding at least one strength training exercise that uses a resistance band.
Try doing squats while pulling on the resistance band wrapped around a doorknob (this weight training exercise strengthens the butt, thighs, back, chest, triceps and biceps).
Be careful in your resistance band strength training to:
• Secure the band around objects, otherwise the ends can come loose and possibly cause an injury
• Before and during every session of your weight training program, make sure your hands aren't damp, sweaty or slippery
Diet and Weight Training
No fat, no muscle gain. Sumo wrestlers in Japan know this. (So does Hilary Swank, who had to eat 210 grams of carbs per day while weight training for “Million Dollar Baby”).
Before embarking on a weight training routine, adjust your diet. Try infusing your diet with flaxseed oil, high in fat (Omega-3 fatty acids), and also egg whites, which are high in protein. Drinking protein shakes can also give you energy during your weight training program.
You might not need to eat quite as demanding a diet, depending on how demanding your strength training exercise is. But as Suzanne Somers has said, fat is not the enemy. This is doubly true if you're doing strength training. “Eat your greens,” Mom's sage advice, holds true for a weight training diet as well. You'll need to add nutritional supplements, particularly if a high-protein diet (or egg whites) doesn't agree with you).
Women's Muscles
Strong women really do stay young...with strength training. Women build up their muscles in response to weight training, but it is usually seen in the form of firmness and muscle definition. Very few women can build huge, bulging muscles through a weight training routine, even if they want to. They don't have the right hormones. But they'll increase their health and fitness levels, and look younger!
Neurological Conditioning
Don't get nervous if you don't bulk up after your strength training workout. Your first response to strength training is neurological--the nervous system learns to recruit more of the muscle to complete a weight training routine. So your initial strength gains are due to nervous system response, not muscle growth, which comes later. You start to get strong before you start to get big, and that's a good thing.
Split Routines
Split the difference! Doing split weight training routines instead of working your whole body each time allows you to do more sets for the body parts you are working and/or spend fewer hours in the gym, although you will be there more days. You can do 6 days a week total, but 4 is enough for most.
Just remember to allow recovery from your weight training program and not work the same muscles 2 days in a row. Typical strength training exercise splits are: upper/lower body; push (chest, shoulders, triceps)/pull (legs, back, biceps); arms, legs, and abs/chest, shoulders, and back.
Locking Out Your Joints
Think you've got a lock on the weight training competition? Be careful about locking out (hyperextending) your joints when doing a weight training routine. You can put too much stress on your joints. This is more of a problem with weight training machines. With free weights, the balancing involved lets you lock out on certain strength training exercises without hyperextending.
Specified Strength Training
Ever had a goal in mind? Something to get to that you thought would never be possible? Maybe doing 20 pull-ups at one time, running a mile in under 5-minutes, or doing a handstand with one arm? All those are realistic, and need to be specifically trained for, by doing....those exact exercises.
If you want to do 20 pull-ups in a row, you need to work on pull-ups at least 3 times a week. Same goes for running a mile in under 5-minutes and doing a handstand with one arm. You would need to practice handstands, getting comfortable with that then trying to do it with one arm. You could even do it daily (no more than 6 days in a row though). Some people will tell you that you won't see results because you're not giving your body ample rest and recovery time. Okay, let's pretend they're right: why aren't my legs ruined then? I walked today, yesterday, the day before that, the day before that, etc... so how come they don't hurt and still function fine? WELL, your body adapts. Have you ever seen a person who has limited leg mobility and walks on crutches all the time? They have hugearms and shoulders! They're not broken or not functioning properly, their bodies had to adapt to the change. Back to Specific Strength Training...
If you have a goal like one of those listed above, by all means stress yourself and try the goal a few times a week. Your body will not retard because of it, and your muscles will still heal. Make sure though that you always have at least one day of rest a week, and if you are going to be training the same muscle groups often then proper supplementation is a good idea (banana or blackberris/berries before, recovery supplement, lots of water/protein post workout). You can get to that goal, and don't worry about your body; it is stronger than you think.
Proper Breathing
Just breathe! When doing your strength training exercise, always remember to breathe properly. Exhale on the contraction and inhale on the return. Example: in doing arm curls you would exhale as you curl the bar towards your body and inhale as you stretch your arm out, then return the bar back to the starting position. Establish a rhythm during your weight training routine.
Spot Reducing
Can your spot a scam in strength training claims? There's no such thing as spot reducing, despite efforts in some bodybuilding magazines to prove otherwise. Although weight training crunches will tighten up your abs and make them look better, as well as protect your lower back from injury, they will not melt the fat on your midsection. You still need a low fat diet and a weight training routine that includes cardio exercise.
Recovery Time
When you're snoozing after your weight training program, you're actually working out. Your muscles grow when you're resting after your weight training workout, not during the strength training exercise itself. If you don't give yourself enough recovery time, you won't see results. This is why you should schedule your weight training routine so you train a muscle every other day or less often. Getting enough sleep is important too, as that is when growth hormone is at its highest.
Strength Training Basics
Does the thought of incorporating strength training into your exercise routine intimidate you? Have no fear!
All you really need to get started on a weight training program are some dumbbells and possibly some leg weights. Then, find at least one strength training exercise for each of the major muscle groups. These include the biceps, triceps, shoulders, chest, abdominalS, back (upper and lower), glutes (buttocks), hamstrings, quadriceps, calves, and shins. (Some exercises work more than one muscle group.)
Remember, KISS: Keep it simple, silly. Keep the exercises basic and perform two to three sets of each strength training exercise two to three days per week. Beginners can benefit from only one set per exercise.
Free Weights or Machines
Weight machines or free weights? As Deion Sanders says, "Both!" You can get good weight training results from either machines or free weights. A combination of both is probably best.
Strength training machines are easier to learn, can be useful for rehab, make it safer to do a weight training routine without a spotter, are more comfortable for beginners, and can allow you to change resistance faster.
Free weights (barbells and dumbbells) allow more variety of movement; train balance and coordination, which weight training machines don't do; allow more functional movements; and are better for many types of sports training. Make sure you learn correct strength training exercise technique whichever approach you take. Try both machines and free weights, and see what works best for you.
Dumbbells for Muscle Balance
Favoring one arm after carpal tunnel? Reluctant to put excess weight on it? Try your weight training routine using dumbbells instead of a barbell, which your less flexible arm can't work as well. With strength training dumbbells, that computer-tired arm will recover and get enough weight training work.
Stretching and Strength Training
Be kind to your body! To avoid strains, sprains, muscle tears, and general soreness while doing your weight training routine, be sure to stretch for at least five minutes. This warm-up will loosen muscles and get the circulation flowing. Try a shoulder rotation and arm rotation (which make your arms and shoulders more flexible for arm shoulder strength training exercise).
When you've completed a session in your weight training program, be sure to sit on the floor and cool down (cool downs are equally as important as warm-ups). Try this cool down:
• Sit with your legs spread apart
• Slowly walk your hands in front of you
• Inhale and exhale
• Walk your hands over to your left foot and grasp the toes
• Let your head hang
• Repeat with the right foot
• Slowly roll up
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