Value Of Abdominal Exercise During Pregnancy

Abdominal exercise during pregnancy may sound a bit drastic, but actually yields good results, as the abdominal muscles play a major role during labor. Abdominal exercise during pregnancy reduces the diastasis recti effect, where the abdominal muscles get separated, a common event during pregnancies. They also reduce back pains, as abdominal exercises not only strengthen the abdomen area, but the back as well.

On vanity’s side, abdominal exercises during pregnancy improves a pregnant woman’s look, which is “carried over” after the pregnancy period.

One thing to note about abdominal exercise during pregnancy would be to first consult the doctor before engaging in any abdominal exercise. Most doctors tell pregnant women never to engage in “lying facing up” exercises during the first trimester of the pregnancy period. Finding the ideal, meaning safe yet effective, abdominal exercise during pregnancy could prove to be difficult, as one pregnant woman’s physique differs from another, so it is highly advisable to consult the doctor first. Chances are, he or she would have a number of “tailor cut” exercise routines to share.

The benefits of abdominal exercise during pregnancy include a pregnant woman’s improved resistance to fatigue, improved posture, lesser gaining of body fat, better sleep as well as insomnia management, and most of all, stronger back muscles, which are actually important, as strain on the back is emphasized with the belly’s growth in size.

Other benefits gained from abdominal exercise during pregnancy include the fast “normalization” of a woman’s weight, physical preparation for labor, as well as faster recovery after labor.

Here a basic abdominal exercise during pregnancy. Again, consult your doctor before you engage in doing them.

The Side Crunch

The side crunch for pregnant women starts with the exerciser lying on her left side, positioning the right arm behind her head. After this, the exerciser then raises her right leg, letting her knees touch her right elbow. Repeating this twenty five times, then turning to the right side would complete the exercise. The side crunch is aimed to work on the abdominal obliques.

Of course, there are other abdominal exercises which are applicable to pregnant women. On a general scale, the mentioned side crunch exercise is applicable to most pregnant women, but again, before engaging in the exercise, as well as any other exercises, consult your doctor.

Get Flat Abs Without Breaking A Sweat

No wonder that surveys show that the abdominals are one of the key turn-ons and turn-offs for both men and women. Having flat abs is not only great for your health, it’s a boost to your social and sex life.

That’s why in every gym you can see people doing endless cycles of crunches. People put in hours each week trying to cut down their belly fat and develop those dream abs muscles. Yet the truth is that very few people succeed. The main reason is that they put in their time and effort doing ineffective exercises. They waste a lot of time and energy when true, high intensity, abs workouts shouldn’t last that long.

In fact, there’s one stomach exercise which doesn’t even require you to move yet is incredibly effective. It’s the best way to get those flat abs without even breaking a sweat. Here’s how you do it:

Starting Position:

Place your fore-arms on the floor in a triangle shape with your clasped fingers as the apex. Stretch your legs so that you are fully extended with your head in the air directly above your clasped hands and your legs on tip-toe behind you. Make sure your back is perfectly straight and keep your eyes down so that your neck isn’t strained.

Now just remain in that position and breathe normally. Your stomach muscles will start to strain as they are 100% contracted. In about 30 seconds it will become hard to maintain this position. If you manage to hold it for a minute, I’m impressed. Repeat this exercise 3-5 times each day and you’ll see real improvement in your abs. All this for about 3-5 minutes a day and without breaking a sweat.

Physical Fitness

To get some clarification on the definition, you have to first understand that the definition of fitness is comprised of two separate parts. And including both parts makes the definition more accurate. As a matter of fact, the most accepted definition includes a general or health-related fitness component as well as a specific or performance/skill-related fitness (the ability to perform specific aspects of sports or tasks) component. So a definition falls short when it only uses one part.

Some argue that physical fitness should be measured through the use of some type of criteria (for the health-related components of physical fitness). Health-related or general fitness comprises those components of fitness that exhibit a relationship with health status as a result of regular exercise, proper diet and nutrition, and proper rest for physical recovery within necessary parameters. In other words, being in a quality state of health and well-being.

On the other hand, some say physical fitness should be measured through a population-based norm defined by specific achievement scores on various fitness tests that represent desired health standards (for the performance/skill-related components of fitness). Performance/skill-related or specific fitness is a person’s ability to perform in a specific activity with a reasonable efficiency such as sports
or other physical tasks.

Therefore, a good general definition of physical fitness is “Good health combined with proper physical development. In other words, a body that is easily able to fight sickness along with a proportionally defined physique.”

However, a better definition might be “A set of attributes that are either health related or performance (or skill) related. Health-related fitness comprises those components of fitness that exhibit a relationship with health status. Performance/skill-related fitness involves those components of fitness that enable optimal work or sport performance.”

Now after saying all of that, it needs to be stated that it’s not very useful to try and define physical fitness as one, and only one, all-encompassing definition because of the very nature of the concepts involved in defining physical fitness.

On a final note, most government health agencies and exercise scientists, are in fact in agreement that physical fitness can be divided into the following types (known as the 5 components of fitness): body composition, cardiovascular fitness, flexibility, muscular strength, and muscular endurance. Because each of these components can be assessed, quantified and measured to give a general idea of a person’s physical fitness level.

Know that some sources might discuss agility, balance, coordination, and speed along with the 5 components of fitness to help clarify the picture of establishing someone’s fitness level. In addition, you may also find that some sources include mental and emotional health as an important part of overall fitness.

Trampoline Prior Usage

Some important factors which need to be kept in mind before using the trampoline are given below:

  • It is essential to place the trampoline where there is adequate overhead and lateral clearance. A minimum of 24 feet (7.3m) is recommended from the floor or ground. When used outdoors, care should be taken to provide adequate clearance for wires, tree limbs, fences, and other possible hazards.
  • Place the trampoline on a level surface before use. A loose, thick white sand application is recommended to be applied beneath the trampoline and in the immediate surrounding area.
  • The trampoline should always be used in well lighted area. If artificial illumination is provided, it is recommended that such artificial illumination meet the standards of 50 fc (5381x) as recommended for gymnasiums and field houses in IES Recommended Practice RP-6.
  • Remove any obstructions from beneath the trampoline and enclosure.
  • Assembly requires two adults. Keep children away from the trampoline enclosure until it is fully assembled.
  • Use gloves to protect your hands from pinch points during assembly.
  • Make sure that the trampoline is properly assembled, with the frame pad properly attached, before
    you assemble the trampoline enclosure.

Knee Band for Running

Knee bands type

People who take up running exercise should understand that their entire body weight is felt on the knee joint and hence a knee cap is a must to wear to prevent problems that may arise in the future. There are various types and brands of knee bands for running available in the market today but only about a few of them are known to be exceptional. You need to put in some time and focus in picking out the best and apt band that suits your requirements. These bands come in various sizes and colors and you can pick out as per your choice.

Prevent pain and discomfort

When people take up intense and heavy exercise regime, it would have a direct impact on the knee muscle causing a great deal of pain and discomfort. A well designed band helps relieve pressure and reduces fatigue arising in the knee joints. It would help the patella stay in the right position and would also prevent any sort of ligament tears. In order for you to get exceptional results, it is important for you to go for a well designed and top quality knee band with all necessary features.

The knee band comes with adjustable features so that it could be used according to one’s requirements. There are also many branded knee bands available online and all that you need to do is to spend some time over picking the right and suitable band of your type. It needs to be understood that though knee bands are used extensively by runners, it also serves many other purposes. It is best for people with knee pain, arthritis, joint pains and other such things.

Active Recovery for Exercise

The body needs a break and rest from our routines. When we change the routines, we are allowing our bodies to rest and recover properly. For example, a runner might need to rest from an injury. The water can be a great source of active recovery for people who exercise and athletes. Using a pool to do a light workout can be one way to change our routines. The key is allowing the muscles to recover by doing something completely different and less intense for our bodies. Stretching and using a foam roller are commonly used for active recovery techniques since it may help prevent injury. Stretching is often overlooked but is a great idea for active recovery since everyone needs flexibility.

Active recovery is not to be confused with cross-training. Both are different but the main difference is the activities for cross-training might still be intense. The activities for active recovery would most likely be less intense. This is only because the muscles need rest and recovery. Someone doing cross-training might run and swim with the same intensity on different days. A person should try to do less on off days and remember they are recovering from the main activity they are focusing on. This is why I strongly feel the exercise should be lighter and not as challenging.

Electrical Muscle Stimulation

Benefits

Aids Athletes: High profile coaches have been known to use these stimulators for training the players at various levels. The stimulation helps them to enhance their peak performances in around a fortnight’s time and also ensures faster recovery from injuries. Not only is it used for rehabilitation but is increasingly being used in training of runners, football players, body builders and other strenuous athletes.

Faster Recovery: Even a small injury can easily jeopardize the career of a sportsperson and Electrical Muscle Stimulation aids the injured players to recover faster and retain a fitter physique. The results achieved with EMS’s are such that the player is able to return to the field with a strengthened body despite being in rehabilitation. Damage to bones, ligaments, tendon etc. are greatly soothed by these.

Harms

  • Faux Machines: Since it is a latest technological advancement, the market is thronging with machines which use the basic EMS formula for weight loss and calorie burning. Although calories are burnt through their use yet it isn’t as systematic as a traditional exercise routine would be. One shouldn’t be tempted to use EMS as weight reducing tactics while sitting on a sofa and relaxing. It has to be complemented with other forms of physical training.
  • Others: If not used under proper guidance, the stimulator can also lead to muscle tear if it has been turned too high for one’s endurance. The electric current and adhesive on electrodes can also result in skin allergies and irritation. Since the stimulator works on electric current generation, it may interfere with other implanted electrical medical devices. For such users should always consult their doctors before resorting to use EMS. If any of the so far mentioned cons occur, one should seek professional help at earnest.

Six Pack Abs Workout

The simple truth is that crunches and sit-ups are alright when you start working on your abdominals, but soon you’ll need to do hundreds of crunches in order to feel any sort of effort and you’ll see little improvement, if any.

The reason is that crunches and sit-ups are low intensity ab exercises. Don’t get me wrong, I’m not saying that crunches are not good exercises, but they don’t give you the kind of abs workout that you’re looking for.

If you want to get six pack abs, you will need to do much more complicated and difficult exercises.

What many people don’t know and what keeps them from getting the abs they long for is that in order to get perfect abs you should invest more of your time in full body workouts than in abs exercises alone.

The reason for this is two-fold:

  • You need to reduce your overall body fat and this won’t be done by abs exercises.
  • The abs serve as supporting muscle for nearly any strength building exercise you do, regardless of the muscle group you’re focusing on. You see, while you’re working your pecs, biceps or triceps, your abs are taking part of the effort.

The key to developing your abs is performing high intensity exercises as part of a full body workout. Let go of the crunches and make sure to give your body a full workout each time you’re in the gym and you’ll see results.

30 Minute Energy Infusion

It’s not only on the football field when fatigue limits us. Fatigue clouds our life vision, robs us of our greatness. When we tire easily everyday tasks are harder and take longer to perform. Our ability to concentrate is compromised. Even driving a car is more difficult and dangerous. It can even become obvious to our superiors at work. It AFFECTS every area of our lives.

Fatigue is amplified by unhealthy habits. Energy is increased and created by positive habits. If you are constantly running low on energy at work in the afternoon be aware that you can change this. Try all of the following suggestions for 30 minutes at see what happens.

  • Walk briskly for 10 minutes outside in the sun
  • Drink 16 ounces of fresh non-tap water
  • Do 50 jumping jacks
  • Eat 2 servings of whole unprocessed food
  • Take 20 deep , slow breaths
  • Do 5 different stretches
  • Meditate deeply for 5 minutes

This routine should take you no more than 30 minutes. Perform it at mid-day break or lunch. Do it INTENSELY. The energy infusion will last for 3-4 hours.

Have fun and prosper !!

How Jump Higher

Plyometrics Exercises – increase your explosive power

Every athlete wants to add those few inches to their jump. Plyometrics exercises have been especially designed for any sports that involves jumping. This type of exercise helps develop the ‘explosive’ ability in the athletes, which helps them to sprint faster and take big leaps as they jump, as for example a basketball player would do. The easiest way that you could do Plyometric exercise at home is to get a strong looking sturdy bench, or any kind of step. What you need to do is to jump on top of the step with as much power as you can gather, and then immediately jump back down. If it is too easy for you, you would need to increase the height of the step and by that make the exercise more effective for your purposes. This exercise is one of the very basic Plyometrics exercises, but has proven to be very effective in providing power build-up for jumping higher.

Improving Your Jumping Technique and keeping track of it

Taking the example of a basketball player, many of these players do not have a proper jumping skill, though they can dunk or jump over volleyball net. Exercises, pertaining to strengthening of leg muscles, provide notable improvement to your jumping, and you can add 1 to 4 inches to your vertical jump – and this could be achieved in one week. While you undergo the exercise training, you could start by recording your jump before initiation of the work-out, and mark your progress during and after you complete the training session. As you go ahead with the exercises, you will notice an improvement in your capability to jump higher.

Stretching The Right Muscles

There are many muscles in your body which go to work as soon as you take a leap with the intent of jumping as high as you possibly can. It becomes necessary that you’ll be as limber as possible, as otherwise you may end up with having a pulled muscle in your quadriceps. For this reason it is absolutely necessary for you to be in good shape, in terms of flexibility, too. In order to have a smooth jumping leap, without any strain coming to your muscles, you should always stretch your back and legs to maintain the muscles in a proper condition for you to jump higher.