Stretching is very important for your muscles’ health, it brings oxygen and nutrient rich blood to the muscles and relaxes them. Relaxed muscles will less likely tear or spasm. When you exercise you shorten the muscle; stretching elongates the muscle. I always say, “A long muscle is a healthy muscle.”
I would like to clear up a question that everyone of my clients ask me: “When do I stretch, before or after my workout?” The answer is simple, BOTH! It is essential to do a warm-up before your workout to decrease chances of injury, increase your core temperature and mobility in the joints. Once the body is warmed up then you should stretch out the muscles that you are going to work out, if not all the muscles in your body. Then do your workout, followed by a cool-down including a full body stretch.
Why should I stretch:
- Prevent injury (a strong flexible muscle resists stress better)
- Reduce muscle tension and relax the body
- Increase speed and range of motion of the joint
- Prevent post exercise muscle soreness
- Help with co-ordination by allowing easier movement
- Maintain current flexibility level into
Since I grew up in the era of the Jane Fonda workout, a breakthrough for mature women, I’ve been teasing my father that his brush-clearing project is his workout program. Unfortunately, his workout probably doesn’t have the same commercial potential as Jane’s because not that many folks have a 100-acre parcel to workout on.
Still, the principles behind what he’s doing and why he’s doing it, and the enormous benefits we’ve seen in his health in the last year hold promise. His heart, lungs, voice, outlook, and sleep have all improved since he’s been dedicating himself to the Brush-Clearing Workout Program.
Janet: Pop, how long have you been clearing brush?
Erwin: Since I was big enough to hold an axe I guess.
Janet: What was it that called to you to begin clearing brush in the wide-scale way you have been in the last year or so?
Erwin: I got tired of it reaching out to swipe us off the tractor as we mowed the field.
Janet: You also had a memory of what the place looked like when you were a boy, and a vision of what you hoped it would
According to the women surveyed, men looked their best when training abs, particularly exercises involving lower abs such as leg raises and incline bench work. Things that involved speed, flexibility and fitness ranked high, whilst heavier movements were deemed the least attractive, with leg extension and cable cross-overs topping the list. In gym attire, shorts met a resounding “no” but hoodies and long sleeved lycra-based tops were seen as the sexiest.
Men voted that women looked sexiest on the stepper, or performing hamstring exercises such as lying leg curls, squats and lunges, with stiff-legged deadlifts winning by a mile. Running topped the list of most unattractive things a woman can do in the gym, with bicep curls a close second. Shorts were polled as the sexiest thing a woman can wear to the gym, and three-quarter leggings were runner-up. Not surprisingly, the I-pod was the most unattractive thing a woman could wear to the gym, presumably because it stops those ab-superior men from being able to approach the booty-working ladies.
As an extension of style and individuality, your gym attire and gym weaponry and choice of exercises says a lot about who you are as a
A great pedometer (like the Omron HJ 112) will significantly enhance your walking experience. The pedometer will give you some measurement that will cause you to walk more and try harder in order to get more steps or use more calories. Just wearing a pedometer will help increase your everyday movement without any extra effort on your part. Everyone can find 30 minutes in their day to do a good healthy walk. If the weather is an issue, either too hot or too cold, you can use a treadmill indoors or if you can’t afford the investment in a good treadmill, Leslie Sansone’s Walk Away the Pounds DVD is superb. Make the time. Make yourself a priority. You will find that these three improvements to your daily routine will pay huge dividends in how much better you feel and how much better you can cope with the stresses in your life.
Exercise in moderation is necessary to live a really healthy life. If you don’t like exercise, a brisk walk isn’t really too difficult to learn to cope with. Everyone has the time for a 30 minute daily walk, so make it a priority and it will
An important thing to be borne in mind when choosing a body building routine is to check, on the basis of actual hard data how successful this kind of program has been. It is better in such cases not to rely on the instruction manual, the advertiser’s brochure, or the instructor’s own advice.
Apart from that, it is the following information that must be sought after:
- Training load
- Progress monitoring
- Recovery periods
A trial and error approach is never the safest bet. Before embarking on a body building routine, it is essential to find out the course the entire program would follow over the several weeks that it is to be applied. It is also essential to find out how will the work load be shifted over the entire program. It is also important to monitor progress through several channels. Only weighing oneself might not be enough. Measurements must be taken regularly too.
Recovery periods must be actively taken care of in the entire body building routine. A senseless training and working out during the entire program without adequate rest is not going to prove effective. It becomes essential, hence,
In fact I would gather that more back width and over all muscle has been gained from the simple, but brutally effective pull-up, than from all of those fancy machines you will find in most commercial gyms.
However as good as they can be I see people continually making the same result diminishing mistakes over and over. These mistakes are bad for one other reason, they open you up for serious injury as well and nothing stops training like an injury.
So without further delay, here are the most common mistakes:
Not warming up, I don’t know how many times I’ve seen this, someone will come right out of the locker room take a wide grip and start pounding away on the pull-ups, probably all the while thinking they are doing themselves a favor by warming up there back muscles for the coming workout. Unfortunately, this could get them injured, simply because a wide grip while beneficial does put stress on the shoulder joint and not warming up does not help matters at all.
Body momentum, I do not care what you call it, kicking with your legs or basically using
Most runners tend to gasp air like a fish out of water, mouth open, head jutting forward, and breathing laboured. It’s not supposed to be this difficult! Breathing through your mouth limits your cardiovascular ability and adds additional load and stress to your body. The overall effect is much like that of trying to swim upstream. Correct breathing should be both in and out through the nose, except at extreme exertion when you may breath out through the mouth as needed. The breath should begin in your belly (diaphragm) and eventually rise into your chest. You’ll need to practice at a slow or walking pace initially. I’ve seen many runners whose speed, posture and overall technique has improved dramatically from just this one change.
Stand in front of a mirror and close your eyes. Now keep your eyes closed for at leat 2 or 3 minutes, and focus on awareness of your posture and your alignment. Start with your feet – they should be parallel. Next, work on the alignment of your ankles, your knees, your hips, and finally your shoulders. Ensure your arms are hanging loosely, fingers slightly curved. Your head
The Bicycle Exercise
Said to be the most effective ab exercise according to the American Council of exercise, the Bicycle maneuver is a great exercise for all levels of fitness
- Lie on the floor; make sure your lower back is pressed on the ground.
- Take your hands behind your ears. Then bring up your knees at a 45 degree angle.
- Start doing a bicycle pedaling motion. Touch your elbow with the opposite knee (right elbow with left knee and so on, alternating)
- Breathe relaxed and evenly throughout the whole exercise.
The squats are not only the best exercises for the butt, but they also work other muscles. If you’re looking for exercises for the stomach and butt don’t miss this one:
- Stand with feet hip-width apart.
- Squat keeping your back straight with your abs in and knees behind your toes.
- Squeeze your buttocks to stand up.
- Make three sets of 12 sets of 12 reps.
These two are the best exercises for the stomach and butt. You must put them into practice regularly to see results, and remember there’s no hurry, do the recommended repetitions