Warm Up and Cool Down

No matter which fitness program you might be following, warming up (Before exercising) and Cooling down (After exercising) is essential for maximum efficiency. The relevance of warming up and cooling down is perhaps the least understood, especially among gym newbie’s. The advantages of engaging in stretching and light endurance activities, before and after the main workout, lies in reaping maximum benefits from your exercise program while simultaneously improving low back functions.

It’s important to understand the science behind warming up and cooling down in order to appreciate it completely. Picture your body as a car which is starting from rest. Now you cannot start a car in fourth gear no matter how quickly you press the accelerator paddle. Things will only get rolling by gradually shifting from the first to the fourth gear. Likewise, things will only stop by rolling from the fourth to the first gear.

Your body works similarly. Warming up is essentially the “First gear” which provide muscles sufficient time to adjust to the new demand which the activity places on them. Without providing this “sufficient time”, muscle and joint discomfort can occur while your body is engaged in the “Fourth gear” during the main workout. Stretching can also be included during warming up since it enhances better flexibility, improves posture and reduces risk of injury during your workout.

Similarly, your body needs time to decrease your heart rate after you’ve just completed the high intensity part of your workout. Cooling down is easily accomplished by simply moving at slower pace for several minutes after your main workout. Stretching should also be included for relaxing your body after an aerobic activity while your muscles are still warm and pliable. It offers additional advantages of releasing muscle tension, enhancing mental relaxation and lowering the risk of muscle soreness.

There are several ways for warming up your body before the main workout. Perhaps the simplest is to start doing parts of your regular workout but at a lower intensity. For example, if you run during your workout then walk to warm up. Likewise if you engage in heavy muscle building then warm up by decreasing the weights to less than half of your main workout. Always do stretching exercises for the muscles involved in the activity as well as for those in mid trunk and lower back area.

When it comes to the cooling down phase, then you can engage in some muscular endurance exercises such as curl ups or crunches. Cooling down your body is equally important as warming up and hence must not be overlooked. Simply walking back to your home after your workout, can also serve as a sufficient cooling down activity in case you’re not engaged in some heavy workout.

An important thing to remember is to never cut corners during the warm up and cool-down phase. Don’t look upon it as an unnecessary activity which can be conveniently avoided. Rather, make it the first and last thing that you do in a gym. In case you’re constrained for time, then it would be a good idea to reduce the main body of the workout and allowing 5 to 10 minutes for the warm-up and cool-down portions.

One Simple Exercise For Improving Body Power

In this article we are going to look at a simple exercise which offers several advantages in terms of improving body power, in addition to civilizing breathing and digestion. Further, this exercise is also known to provide ample flexibility to muscles so as to prevent the cramping effect which people usually complain of while working in office or traveling in crowded buses.

Ok, so let’s get going with this. First, stand in an ordinary position with firm feet. Now you need to place a golf ball in front of you about 18 inches from either toe. You can also use a simple white mark in case you don’t have a golf ball handy. Throughout this exercise, you’re supposed to keep your eye on this mark (or golf ball in case you’re using one). Another thing which will help in doing this exercise is a light golf club held in both hands. In case you don’t have one, then you simply need to imagine it while doing the exercise.

Now bring the golf club as if for a full swing at the golf ball, well behind and to the right. Remember to not take your eye off the golf ball while doing this. Now make a full swing, following the stroke through and out as far as it will go. Needless to say, it’ll be helpful to do this exercise in case you’ve already watched a golf player doing the same.

The above movement will carry you off the right foot and onto the left, meaning that the rear of your right foot will be in air at the end of the stroke. Now you need to repeat the same thing as if for a left handed drive.

This exercise is extremely helpful for the development of body power since it brings many of the strongest trunk muscles into play. Apart from it obvious advantages of offering an excellent drive at golf, it is also extremely helpful in developing a good pull. It also serves the purpose of developing the body-swing which is required to throw the hammer, in a game like cricket. This exercise will also work its miracle for developing your back hand in lawn tennis.

While doing this exercise, you must also remember that it is not just for strength gaining but also for sharpening your concentration. Focus intensely on the white mark (or the golf ball) and never allow yourself to be distracted at any point.

Introduction To Cross Training

One of the primary reasons as to why so many people discontinue their fitness program, a few days into the same, is because of boredom. Several people complain that doing the same exercises every single day doesn’t sounds like fun and eventually it become too much of a chore which they feel like avoiding.

Ironically, the aftermath of such a situation is not very good either, since such individuals are usually left with mental stress which comes about by not finishing something which they started so enthusiastically. This sort of approach is sure to dampen their spirit towards achieving a fit body when they might join a fitness program in the future.

A remedy to prevent such a thing from happening can be found in something known as “Cross- Training”. Chances are good that you might have come across this term in case you’ve been to gym for any substantial period of time. In its simplest definition, cross training is a way of adding variety to your exercise program in order to get rid of “Plateau” or boredom. It also serves the additional purpose of reducing the risk of injury.

During extended periods of following the same exercise regimen, it so often happens that the same muscles, bones and joints are continuously subjected to the stresses of same activity. This is especially true in case of strength training and rigorous toning. Cross training is basically designed to give a break to such muscles by substantially toning down the stresses. Cross training also provides a unique opportunity to make the fitness routine more interesting and easier to maintain.

Athletes incorporating cross training into their practice have often reported increased overall fitness and enhanced physical performance. However, it must be pointed out that cross training is not just for athletes and super athletes.

In case you’re someone who doesn’t belong to the gym or even play sports, there are several fitness activities which you can mix and match for designing your own cross training program. Remember, this must only be done when you feel like taking a little break from your regular exercise routine. Perhaps the easiest way to cross train yourself is by starting to alternate activities. For example, you can walk one day, jog, cycle or swim the next. These activities can also be combined in a single workout by alternating them after regular intervals. For example, you can spend five minutes on a treadmill followed by five minutes on a stationary cycle and so on for a total of 20 minutes.

One common technique employed by people engaging in cross training is to mix a low intensity aerobic activity with a high intensity one. This is primarily done to increase the endurance level of body, which will help you immensely in going through your regular day with utmost vigor. You can achieve this easily by doing cycling for 10 minutes followed by 10 minutes of stair stepping or rope jumping. To gain better results, you should gradually increase the time spent on high intensity activity.

Flexibility Workout For Upper Body

With so many physical comforts of modern life, it has become increasingly difficult to maintain a flexible body. Hence, stretching all your joints has become ever more important to maintain a full range of bodily motions. Such a stretching workout for abdominal and back areas will significantly enhance the general health of your upper body. Moreover, it will significantly lower the risk of low back pain in adulthood and old age. Strengthening your trunk muscles also offers the additional advantage of giving you a straight and flexible posture.

In this article, we are going to look at some flexibility exercises for the upper body. The exercises outlined below should be done by holding for 20 seconds and when you feel tight, you can add another 10 seconds for better results.

The first in line will be for chest and shoulders. This is also called a Pectoralis and deltoid stretch. Stand straight with your feet shoulder width apart and knees slightly bent. Now place hands on upper buttocks and gently ease the shoulders backwards. Make sure you do this slowly and feel your “chest opening” while you’re doing it. Now hold this position.

Now let’s do something to exercise your upper back. Stand straight keeping your tummy tight. Place your feet shoulder width apart and knees slightly bent. Now bring your hands at shoulder height in front of your body and entangle your fingers with the palms away from the body. Maintain a straight back while gently pushing the palms outwards without locking the elbows. Now hold this position.

Here’s an exercise to keep your lower back in healthy condition. This exercise will help you immensely in strengthening your lower back so as to prevent the common problem of low back pain. It starts by standing with your feet placed shoulder width apart and your knees slightly bent. Now place your hands on your thighs and lower your upper body so that your entire back is almost parallel to the ground. Make sure your shoulders are slightly apart while you’re doing this. Now slowly pull your stomach in and curl upwards, just like a cat. Hold this position for some time and make sure your weight is balanced by placing your hands on your thighs. Make sure your chin is up and eyes are focused in front while you’re at it. Now slowly uncurl to the original position.

Now let’s go through a shoulder stretching exercise which can be easily done in 5 minutes while you’re at your workplace. Place the right arm across the body at shoulder height while keeping the shoulder relaxed. Now place the left hand or forearm on the right arm, slightly above the elbow and gently bring the right arm towards your body. Make sure your knees are slightly bent at all times with a straight back and a tight stomach. Maintain your head facing forward at all times.

An easy exercise for an overall stretch is also a quick way to become instantly active. To do this, simply stand straight and place your feet at shoulder width. Now bend your knees slightly and raise your arm overhead. Bring your hands together and slowly begin to stretch upwards.

Lastly, here’s a quick exercise to stretch your hips. Sit on a mat with your left leg straight in front of you. Now bend your right leg over your left leg so that your right foot is alongside your left knee. Now bring your left elbow across your body and touch it on the outside of your right thigh near the knee. Next, twist your body as you look over your right shoulder. In this position, your left elbow should be exerting pressure against your right thigh. Now repeat the same in other direction.

Doing the above exercises will definitely develop a healthy trunk. This will essentially enable your upper body to easily go through a variety of movements without experiencing any pain.

Flexibility Workout For Lower Body

The lifestyle of an average American is quite demanding in today’s society. The daily pressures of social and professional life often take their toll on our bodies. Under such conditions, it becomes even more important to aim for a flexible body so as endure daily physical stresses associated with workplace and home. Flexible people can easily reach for things they need without pulling their muscles under sudden movements.

Today we live in a world where we are conditioned to use our lower body to a minimum. After all, we drive to our workplaces only to sit in front of a computer all day. Majority of people don’t even engage in any kind of exercise related to legs even after work hours.

Stretching in the upper legs area is sure to develop and maintain a healthy low back. It’s no wonder then that lack of lower body flexibility workout has resulted in making lower back pain the most common problem faced by majority of adult Americans.

In this article we are going to look at some of the basic flexibility workouts for your legs so as to fill them with sufficient flexibility. These exercises should only be done after warming up the body by engaging in pulse raising and stretching activities. Stretching should only be done after the muscles have warmed up sufficiently and only to the point of mild tension without being painful. You should breathe normally during stretching without engaging in any jerky or bouncy movements.

The exercises outlined below should be done by holding for 20 seconds and when you feel tight, you can add another 10 seconds for better results.

Let’s get the ball rolling with first stretching your calf (back of your lower leg). First, stand with feet comfortably apart, back straight and stomach tight. Now turn right or left, so that your line of vision is parallel to your computer screen. Make sure you don’t lift your feet while turning, so if you’re turning towards right then simply rotate your body on the rear of your right foot and the front of your left foot. Now lean forward by bending your right knee while maintaining a straight line from the head to the left heel, keeping the left heel on the floor. Place both hands on right thigh while keeping the right leg over the ankle. Now repeat the same by turning your body towards left and so on.

Next we look at an exercise for the back of your thigh, also called as hamstring stretch. Stand up straight with your right foot slightly behind your hips so that the line joining your two feet is perpendicular to your computer screen. Now slowly bend the rear (Right) leg as if you’re sitting backwards. Make sure your front (Left) leg is straight at all times with a minor bend at the knee. Now place both your hands on the right thigh and push your buttocks backwards until you sense a slight tension in the back of your thigh. Never place your hands on the front leg and keep your neck in line with your spine. Your feet should be correctly positioned for balance even if the line joining the tip of both foot thumbs is at a slight angle to your computer screen. You can make such an adjustment according to your comfort level. Now repeat the same by bringing your left foot slightly behind your hips and so on.

Lastly, let’s look at an exercise to strengthen your quadriceps, that is, the front of your thighs. Stand up straight with your feet together, stomach tight and a straight back. Now bend you left knee and with your left hand, lift the left foot towards your buttocks. You must keep your knees close together at all times even if you have to bend slightly on the supporting leg. You can use the wall or another object such as a table or chair, for balance. Tilt the pelvis forward while keeping your back straight and the support leg bent. Now repeat the same by bringing your right foot behind your hips and so on.

If pursued daily, the above exercises are sure to provide you with an adequate workout for a more flexible lower body.

Basic Aerobic Workout

Increasing the endurance level of the body is usually set as ultimate goal of any aerobic workout. The emphasis of an aerobic or cardio fitness workout is to start slowly and always do too little rather than too much, when in doubt. For example, if running is your goal then you can begin by walking a certain distance that you can complete without feeling fatigued or sore. Your efficiency will improve overtime thus enabling you to walk a greater distance at a faster pace without discomfort. Eventually, you can also try a combination of walking and running once you’ve completed a brisk walk of let’s say 30 minutes.

It is usually recommended that all adults be active at least 30 minutes a day and for 5 to 7 days per week. Hence you should gradually work your way to jogging 30 minutes continuously while decreasing the distance you walk. After achieving these basic levels of activity, it’ll be beneficial to add more aerobic activities to derive more health and fitness benefits.

In case you’re just beginning vigorous activities then you can start with less than 20 minutes and gradually increase the duration of your workout. The amount of time for which you’re required to do an aerobic workout depends on your age. In this context, it’s important to introduce a term called the target heart rate.

Let’s say your age is 40 years, then your maximal heart rate is 220-your age=220-40=180. Now you need to take 70 percent and 90 percent of that value, which in your case would be 70 percent of 180 beats per minute=126 beats per minute and 90 percent of 180 beats per minute=162 beats per minute.

Hence for a 40 year old, the target heart rate range is between126 and 162 beats per minute. Once you’ve done this calculation then you can adjust your aerobic activity between 20 to 60 minutes while remaining within your target heart rate range at all times. In order to eradicate monotony, you can adjust your duration and intensity but only after several weeks of training.

Individuals often ask an important question as to how often should I exercise. In order to answer this, you need to remember that aerobic benefits begin to level off when you work out at high intensity for more than four days a week. However, your heart does get stronger the more you exercise. Due to this, it is recommended to engage in every-other-day workouts. Following such a format will allow improvements in heart function; lower risk of injuries and give muscles and joints a chance to rest. In case you’re engaging in aerobic workout for weight loss reasons, then you need to exercise at high intensity if you’re doing the same for only three days a week.

It’s not just the total time but also the intensity which is equally important when it comes to an aerobic workout. Basically, exercise intensity is a measure of the effort you put in a workout. It is usually expressed as a percentage of oxygen consumption or maximal heart rate (Calculate it as shown previously). Your exercise intensity should be sufficient to increase the functional capacity of cardiovascular and respiratory systems. In case you’re not achieving this then you need to increase your intensity. Several studies have confirmed that cardio-respiratory fitness is enhanced when the training intensity is 75 to 90 percent of maximal heart rate. If you’re de-conditioned or sedentary, then 50 to 70 percent of maximal heart rate would be sufficient.

Active Lifestyle – Your Ticket to Fitness

The reason as to why Americans today are not as fit as previous generations is because of the rampant use of so many labor saving devices. Under such a scenario, it might come off as a surprise to know that simply putting everyday activity back into your life will keep you fit and trim. This can be started off by doing simple things like walking or biking to visit neighbors or friends. You can also work manually in your yard or garden by cutting your grass with a push mower and raking your leaves.

Even normal household work such as washing the windows or vacuuming the floor is a good way to lead an active daily life. You can also get active with kids and enjoy their activities by playing along with them. Make sure you take small walks with family or friends after dinner and on weekends. In case you visit the mall or movie theaters on weekends, then it would be a good idea to park further away and walk across the parking lot.

In addition to living an active lifestyle, it would be good for your health if you could incorporate some moderately intense activities as well. These activities can be done with or without joining the gym. Some examples of this may be brisk walking or jogging, daily cycling etc. What ever you do, start slowly and listen to your body at all times. This will dramatically increase your chances of having a successful fitness plan. In case of pain, dizziness or shortness of breath, you should stop exercising and assess whether you need to visit a doctor before continuing with your daily fitness regime.

Perhaps the best way to start on an active lifestyle is by going on a daily walk. This is something which can be easily incorporated into your daily life by simply waking up a little early in the morning. Walking is perhaps the easiest way to reap the benefits of moderate endurance exercise. As the weeks roll by, simply increase your walking distance and also start to time the entire walk. You can gradually work towards increasing the pace or speed of your walks.

Once you’re satisfied with the performance of your body then it’s time to add a few basic stretching exercises to your daily routine of walking. Stretching your body in this way increases your flexibility which will significantly improve your endurance in going through your regular day. After doing this for approximately a month, you can add a five minute vigorous-intensity workout three days a week. For example, you can speed up to a fast walk or a slow jog for a total of five minutes, on three of the days that you work out. Remember, that you can change this according to your own convenience but make sure that you’re making some kind of progress.

After two weeks, you can increase the higher intensity portion of the workout to 10 minutes and continue adding additional 5 minutes every two weeks. This is sufficient activity which will help you immensely in finding more pleasure and vigor in your daily life.