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Category Archives: Fitness

Regular Jogging Benefit

jogging-benefitJogging is useful for your general wellbeing because of a few reasons. It gives your body a decent cardiovascular workout while fortifying and conditioning your muscles in the meantime. Jogging all the time by and large places you in better general physical condition and gives a few advantages to your mental and enthusiastic wellbeing also.

Numerous individuals are worried about the likelihood that consistent running may bring about some harm to their joints, particularly the knees, lower legs, and hips. On the off chance that this is a worry of yours also, you can rest guaranteed that the dangers postured by general jogging are negligible, particularly in the event that you approach the practice sensibly and utilize running shoes of good quality. Besides, the advantages that you get from running unquestionably exceed the dangers.

In actuality, jogging has been demonstrated to reinforce the muscles in your legs, hips, and back. It additionally expands your bone thickness. In the event that you see, runners by and large have exceptionally solid legs, regardless of the possibility that they show up too thin. Their incline appearance is because of the way that running and running don’t create cumbersome muscles like different workouts do.

Another benefit that you get out of regular jogging is weight loss. This form of exercise helps you burn fat and calories, while increasing your metabolism. This means that when you jog regularly, you will be losing more calories than you consume, thereby shedding that unwanted excess weight. This may be the solution that will finally help you get rid of that stubborn belly fat you have long wanted to burn off.

If you are currently suffering from poor appetite then jogging is also advisable for you. Just like any other form of exercise, jogging increases your body’s need to refuel. Therefore, the longer you run, the more your body will require food for refueling. The irony with regular exercise is that you may actually be eating more while losing weight. Jogging can also relieve you of digestive problems, which you may have developed while leading a sedentary lifestyle. Regular exercise speeds up the digestive process and helps make it run smoothly.

Because it provides your body with a good cardiovascular workout, jogging also effectively strengthens your heart. It improves blood circulation as well as the overall condition of your respiratory system. Jogging may also counteract depression, primarily because it helps you sleep better and become more active during the day. A good quantity and quality of sleep is essential for both your physical and mental well-being, and being more active can help open up more opportunities for personal and professional growth.

When done properly, jogging can make you feel less tired after finishing a session than before you started. It is a great way to get away from your usual environment for a short while and is a lot more pleasurable than spending hours at the gym. Just remember that jogging is supposed to give you both physical and mental pleasure, so don’t overdo it! Turn it into a refreshing activity rather than an exhausting workout.

Effective Stretches for Runners

It is practically difficult to discover any wellness seeker who does exclude extending practices in his/her workout administration. Extending offers your body various advantages. The enhanced solid coordination and scope of movement can prove to be useful for competitors and runners. It helps the muscles recoup quicker, in this way energizing you for the following round of running! The decent thing about extending is that you require not invest heaps of energy in playing out the strategies. All you need is not as much as thirty minutes after your standard workout.

Types Of Stretching

There are various types of stretching and before you start practicing you need to know the basics (1). These are:

  • Static stretching
  • Ballistic stretching
  • Active stretching
  • Dynamic stretching
  • PNF stretching
  • Isometric stretches
  • Passive (or relaxed) stretching

While each type has its inherent benefits, recent studies indicate that runners and athletes benefit the most from practicing the methods of dynamic stretching. It is true that a few runners resort to static stretching to warm-up before a run, but caution should be exercised. Experts recommend that stretching after an intense workout or downhill acceleration is not a viable thing to do.

Stretching Tips For Runners

Runners need to choose the most suitable stretching techniques to cope with muscle stiffness, joint issues and performance boosts (2). There are a number of stretches that can aid you in coping better with aches and pains experienced by runners.

Below listed are a few handy tips runners can benefit from :

Runners should ideally focus on stretching methods that aid warm muscles. That is why fitness experts suggest you should stretch after performing regular exercises. This is the time when your body muscles are quite warm. Even the joints are lubricated and there would be lesser stress on them.
There is a dispute regarding the efficacy of stretching before going for a run. A few experts claim that it aids the runners while others feel doing so actually negates the benefit of warming up.
In general, you should remain in a pose for each stretch for a duration of 15 seconds or so. If applicable, repeat the steps for the other side.
It would be a good idea to do some light jogging before you resort to stretching every time to warm up the muscles to an extent. It is a bad idea to stretch cold muscles (3). If you want to do stretching after a run, it is okay, but give yourself a short break.

Pre-Run Stretches :

These are dynamic stretches that aid in loosening up and stimulating the muscles in your legs, hips, and calves.

1. Leg Swings

You need to hold on to a heavy and sturdy object, such as a table or a bar.
Stand on one of the legs and swing the other leg backward and forward.
Do it 20 times and then swing the leg side-wise 20 times.
Repeat the steps for the other leg as well.

2. Walking Lunges

Take a big step forward with one leg and then bend your knee till the thigh becomes parallel to the ground.
Your knee should be aligned with the ankle. Focus on keeping these walking lunges fluid.
Do 20 lunges for both the legs.

Post-Run Stretches

These stretches are meant to be done after running. They target the major leg muscles and enhance the range of motion and flexibility. You may try the stretching poses and remain in the positions for 30 seconds or a little more.

3. Standing Quad

For this stretch, you need to stand with both the legs together.
Bend the left leg so that your heel touches the butt.
Then hold your left foot with the left hand.
Repeat this for your right leg.

4. Kneeling Hip Flexor And Hamstring

Get into a kneeling position first and then put the right foot on the floor in front.
Bend your leg at 90 degrees. Your ankle and knee will be aligned.
Then press forward, while keeping the spine erect, into your right hip.
Your left knee will be pressed on the floor so that the right hamstring and left hip get stretched.

5. Standing Calf

For this stretch, you will have to stand facing the wall, and both the hands should be on the wall at the chest level (4).
Now, place the right foot’s ball against the wall so that heel touches the floor.
Slowly, lean into the wall till your calf gets stretched and keep the leg straightened.

6. Groin Stretch

Also called the butterfly stretch, this pose works on your groin area and inner thighs.

Sit on the floor with the soles of both your feet touching in front. Your knees will be spread to the sides.
Move your feet close to the groin as much as possible.
Ensure your knees remain close to the ground at this time.
When you become an expert in this stretch, try leaning forward to bring the nose close to the floor. However, be cautious when you do so. Be in this pose for 15 seconds or so.

7. Quadriceps Stretch

This standing stretch makes your hamstrings contract and eventually strengthens them. It is true that flexible and strong quads aid in lifting your knees and enhancing speed.

Lie down on the floor with your face facing the ground.
Ensure your legs are on the ground and are parallel to each other.
Now grab the right foot using the right hand so that your thighs remain lined up close to each other. Inhale deeply and remain in the posture for 30 seconds.
Do the same for the other side.

8. Hamstrings Stretch

Runners often have to cope with the problem of tight hamstrings which leads to pulled muscles and lower back problems. Needless to say, tight hamstrings can limit the range of motion, thus affecting performance. This hamstring stretch can counter such issues.

Lie on your back and keep legs extended. Your lower back should be on the floor.
Now, bend your right knee to the chest while keeping your left leg stretched on the ground.
Gradually make the right knee straight while grabbing the back part of your leg with the hands.
Then pull the leg towards the upper torso while keeping both hips placed on the floor.
Inhale deeply and remain in the pose for 20 seconds or so.
These exercises will help strengthen your core muscles and other parts of your body that will help you perform better on the track. Dedicate 45 minutes a day to perform these exercises and see for yourself how your body responds! Let us know how they worked for you.

Lower Back Pain using These Excercise

There are numerous approaches to move back agony. Utilize the 3 practices that I have delineated here to dispose of your low back agony. These activities are intended for grown-ups that have been experiencing either a harm or muscle strain.

In the first place I might want to enlighten you concerning a few activities to evade if your agony continues. In the event that you are having lower back torment then I would propose staying away from these activities.

Activities to keep away from :

– Straight consistent sit-ups. This sort of sit-up can bring about additional strain on your lower back muscles.

– Leg lifts. Another practice that can add to your misery.

– Certain weight lifting works out. Any lifting of overwhelming weights over the abdomen can expand harm back muscles by straining or pulling. Keep away from the standing military press and standing bicep twists.

– Toes touching activities. Standing while touching your toes while increment your danger of added harm to your lower back muscles.

Now let us look at 3 exercises to help reduce your pain.

# Stretching exercises

One exercise that I recommend that is easy to do, can be done by lying on the floor, flat on your back. Slowly lift your knees with a hugging type motion towards your chest. You will feel a gentle stretching of your back. Repeat this exercise for 5 to 10 times. This is best performed when you first wake-up in the morning.

# Strengthening exercises

Probably one of the most overlook exercises for the lower back is swimming. Swimming is a very beneficial exercise to help strengthen all the muscles around your lower back area. Another strengthening exercise is Pilates, especially lying on your back doing leg stretches which will firm up the buttocks area of your body.

# Aerobic exercises

Low impact aerobic exercise will increase the heart rate while increasing blood flow in your body. This is very beneficial to your lower spinal area, by the increase of blood flow it will help eliminate the stiffness and muscle tightness around your spinal column. This is why a low impact type aerobic exercise is better than step or high impact because it does not put pressure on your spine.
It is important to realize that not all these exercises might apply to you, so it is a good practice to check with your doctor first before performing them. These 3 exercises are intended to help ease your lower back pain.

Muscular Confusion Truths

When you’re considering which practice regimen to embrace, it is regularly vital to consider first both one’s genuine physical capacities and impediments. Working with an expert fitness coach is an essential move in recognizing the types of workout that may give the most extreme reward. An individualized method is constantly best.

What is Muscle Confusion?

Despite the fact that there are sure activities made around the approach, it is truly a preparation rule and not so much a particular workout. The thought could be connected in different courses, based upon the capabilities of the educator. The arrangement is that the best favorable position of working a specific gathering of muscles may be limited with a lot of redundancy.

The muscle gatherings may level, prompting further exertion in that spot to wind up redundant. The indistinguishable attitude is getting exhausted, restlessness, or terrible agony. Surely, it is the real issue that keeps many people from being engaged. The pleasant thing about it is this is effectively stayed away from by applying ideas of appropriate balance and action alteration into your practice arrange.

In the past, training had been based upon the belief of a severe work out. The result was that a lot of instructors became conscious of a fitness limit; the constraint of improvement for any given training. It became a point of frustration that many people figured just needed to be pushed through, and could have given rise to the expression, no pain, no gain.? Muscle Confusion was developed in effect to these issues, so that the muscles couldn’t get a chance to adjust to a set exercise pattern.

Personal trainers may use many routines in order to work towards their customer’s workout plan. Another concept is reciprocal muscle inhibition. It is the theory that the 2 parts to a muscle lever, the agonist and the antagonist, will not both be really working at the very same time. Whenever one side shrinks entirely, the opposite end should unlock.

For instance, whenever the quadriceps are contracted, or tightened, the hamstrings are forced to extend. This idea is often practiced to minimize muscle cramps, but can also be applied for purposes of Muscle Confusion also. This feels like a deep opening in the back of the leg, and is a wonderful way to prepare for toning routines.

Putting Weight Training to Cardio Workouts: Health And Fitness Benefits

Cardiovascular exercise stimulates the circulation of essential blood, oxygen and vitamins. Whenever blood moves thru the body, muscles glide better against different muscles and there is normally a feeling of warmth in the limbs. Important chemicals circulate, causing any where from a light to extreme state of euphoria. The unique supply of oxygen invigorates the mind and strengthens the entire body. Most of all, the stored metabolic waste materials are sent through the lymph system, which has a purifying result.

Although these are all ideal outcomes, they are best implemented if added to weight lifting. If cardio exercise is done alternately with weight training, it prevents the feeling of stress or excruciating soreness. The weight lifting will be easier on the joints since these will be lubricated by the cardiovascular warm-up. Muscles warmed by cardio exercises even respond better to weight training exercise.

Nowadays, wonderful personal trainers include many different exercising concepts to the routine both by changing the kind of exercise and introducing new ones. One week, they can concentrate a lot on stretching, lengthening, and yoga positions.

The following week they can shift the routine to highlight an entirely unique set of routines, such as weight training. This allows them to carefully plan your rest period in conjunction with a variety of load, that is placed on alternatively heavy and shallow muscle groupings.

Exercise Routine Tips

A well thoroughly considered practice program and appropriate nourishment equivalents being physically solid and sound. Sounds sufficiently straightforward, isn’t that so? Be that as it may, how would I begin? Furthermore, what sort of practice program is truly best for me, in light of my age, body shape and size, capacities and time requirements? Furthermore, how would I know in case I’m gaining ground?

While that can be a great deal to process without a moment’s delay, the way to great wellness and wellbeing doesn’t need to be confused and hard to travel. With the best possible direction, practice arrange and the right hardware, anybody can locate their own particular manner to wellness and wellbeing.

First, there’s one key point we’d like to make – the difference between “physical activity” and “exercise.” Physical activity is simply any movement that uses energy. Walking up stairs, lifting boxes, folding laundry are all movements that use energy and involve different parts of the body.

Exercise is defined as “physical activity that is structured and done at a specific intensity for a length of time.” We engage in exercise for fitness and health benefits, to improve some components of our physical well-being – cardiovascular endurance, muscle strength or endurance, flexibility, body composition, etc.

A proper exercise program combines aerobic activity and strength training with stretching. The American College of Sports Medicine and the Centers for Disease Control recommend 30-40 minutes of moderate intensity aerobic exercise for 30-40 minutes most days, combined with 2 days of resistance/strength training per week.

A fitness program that includes regular exercise and increased physical activity, can add years to your life and life to your years. But proper exercise is most important to fitness and health and a well-balanced body. Many people are looking specifically at changing their eating habits to lose weight and get in shape, but that’s only half the battle. In order to get the maximum benefits from a healthier diet, an exercise program needs to be developed and followed as well.

Some of the benefits of both Aerobic and Strength exercise include:

Strength Training
– Increases our body’s bone density and strength.
– Helps to develop tendon and ligament strength.
– Helps to intensify our body’s fat weight loss process.
– Increases the body’s metabolism and overall fitness and health.
– Boosts our body’s stamina, energy and endurance.
– Helps increase the body’s coordination and balance.
– Gives our body greater muscle strength, tone and firmness.

Aerobic Exercise
– Increases the level of oxygen to the lungs and bloodstream.
– Improved fitness and health with decreased blood pressure.
– Increases immunity to disease, by circulating and draining the fluids in the lymphatic system.
– Lessens our body’s fat stores because they are being used to fuel our activity level.
– Strengthens and builds up the heart muscle and our bones.
– Improves the endurance level of the cardiovascular system.
– Helps to detoxify the skin due to the promotion of sweating.
– Conditions the lungs so they’re better able to handle everyday activity.
– Improves the flexibility and strength of muscles throughout the body.
– Decreases the risk for developing heart disease.
– May help with the alleviation of stress and improve our overall mood.

As you can see, an exercise program is good for your overall fitness and health in so many ways. And if you’re trying to lose weight, exercise raises your metabolism, which allows your body to burn fat instead of storing it. If the activity level is maintained, this will help you keep your weight under control. Getting in at least some form of exercise every day is an important part of everyone’s path to fitness and health, and your well-being.