The act of extending to the fullest length of your body is called stretching. It involves training or stretching your limbs. Actually, stretching is very easy. You usually do it in you daily activities. You can do it anywhere, anyplace ant anytime,no matter how old or young you are.
Our muscles tightens as we aged. Range of our joint movements can be reduces. It hinders our lifestyle. that's why as we age we became less flexible. So stretching everyday or doing it regularly can be a very big factor in our health. Stretching doesn't require much of your time, It can be done daily.
Training with almost all kinds of sports is incomplete without stretching. It is usually at the beginning of every training. One of the most popular stretching in training would be the sit and reach. wherein your on a sitting position and trying to reach your foot with their hand. It is usually done for ten minutes. Just enough time to move or flex our muscles. Experts doesn't agree if you go beyond ten minutes, they say it will wear out your body not good for a game.
So what are the powerful benefits of stretching?
1. Stretching prevents injury, injury to joints, muscles and tendons. When your muscles are well flexed. They are definitely in good working order. Helps to recover fast and soreness are decreased. Lesser probability of being injured.
2. The range of one's movements increases if you stretch and exercise regularly, helping the limbs and the joints move. It helps prevents injury.
3. Your ability to perform increase as well, You can perform better and or do more things, you can jump higher without the pain, run faster or even swim with grace.
4. Stretching enhances your energy. Moving more means more energy and more energy means more or a lot of things that you can do.And being aware that you can do a lot of things can result to positive things.
5. Our cholesterol can also reduced by doing stretching. Yoga is one of the prolonged the exercise that can help reduce cholesterol, with proper and balanced diet this is very effective.
So stretch everyday, Don't just sit in front of your computer for hours. Stretch! Add it to your day to day routines,. It doesn't require much of your time. So Let's stretch our way to good health
If you are one of these individuals who cannot easily find time to stick to a proper fitness routine, you can still workout even without employing any fitness equipment. Here are some quick and simple ideas how to keep that body healthy and fit all year round.
Work and Exercise with your Kids
If you have kids and a baby, take this as an advantage rather than a disadvantage to your workout routine. Put your baby in his pushchair and together with the other kids, have a little trip at the park or just around the block. Brisk walking is a good cardio exercise, which keeps you feeling refreshed and relaxed after-wards. Plus, it is good for the kids too.
Also, you can get everybody moving by tidying the kitchen, the living room, and the bedrooms at least for five minutes daily. Have fun by setting a timer, putting music on, and get everybody, including you, picking up the clatters, books, toys, clothes, shoes, and so on and so forth. It is good as little cardio exercise for you and your kids. There are many things you can do with your kids that will keep you up and running. And in the process, you keep your physical aspect fit and healthy with those little physical exercises.
If the kids go to school, you can use this again to keep your fitness routine by walking them to and fro. Besides exercising, you are spending quality time with them. Plus, you make them feel great and in excellent mood before entering the school. Never use the car for this spoils your goal of keeping fitness routine. Unless, of course, if the school has a long distance. In this case, what you can do is to park the car a little far and walk the rest of the distance.
Use your Time Alone
When you are alone at home, make your list of 5-minute activities which will keep you occupied and exerting physical effort. It can be as simple as climbing the stairs up and down, stretching, running to and fro the house, gardening, watering the plants, laundering the clothes, washing the dishes, and a lot, lot more activities. You can go to the park and just walk around and catch fresh air. There are endless activities you can do. The good thing is it does not only achieve your goal of burning calories daily but it allows you to accomplish the household chores at the same time.
Of course, you need to take rest as well. It will help a lot if you get a good amount of sleep hours so your body and mind are refreshed daily. Plus, you must bear in mind that eating healthy foods is the key to completing your goal of keeping fit and healthy. Be sure that the food is both good for you and your kids too.
Jan. 4, 2010 -- The National Basketball Association (NBA) today tips off of its inaugural NBA FIT Week 2010, which will run through Jan. 11. During NBA FIT Week, the entire NBA family will join with community members and partners to highlight the importance of healthy living. NBA FIT Week will feature grassroots programs and events, special on court apparel, and in-arena and online programming designed to inspire kids and families across the country to live active, healthy lives.
Throughout NBA FIT Week, teams will host NBA FIT Days- which will feature healthy activities and fun for the whole family- led by current and former NBA and WNBA players in cities across the country. The events are being held in conjunction with the ongoing NBA FIT/ WNBA FIT Challenge that will reach more than 100,000 boys and girls in 35 cities nationwide. All FIT Day participants and their families receive take-home FIT tips and other instructional materials to support their health and wellness goals.
“NBA FIT Week is a great way to motivate kids and families to start the New Year on the right foot,” said NBA All-Star and NBA FIT Team member, Grant Hill. “As a professional athlete and an NBA FIT Team member, I know how important it is to exercise and eat well every day. The NBA FIT program provides fans of all ages with the inspiration and the resources they need to identify and maintain their health and wellness goals.”
NBA FIT Week highlights include:
· Current and former NBA and WNBA players, including NBA All-Star Carmelo Anthony, will host NBA FIT Days for hundreds of youngsters and families.
· The Orlando Magic will launch a new program in partnership with the Florida Hospital to help boys and girls make healthier food choices.
· Miami HEAT Head Coach and NBA FIT Team member Erik Spoelstra will lead more than 100 Miami-area youngsters in an NBA FIT clinic on Jan. 5.
· NBA All-Star and NBA FIT Team member Brandon Roy will host a FIT Clinic for Portland-area youngsters on Jan. 9.
· NBA D-League FIT Challenges for Boise, Idaho youth hosted by D-League stars as part of the 2010 NBA D-League Showcase.
· NBA players will wear special NBA FIT shooting shirts for games throughout NBA FIT Week.
· Throughout NBA FIT Week, teams will run in-arena NBA FIT tips and will share health ideas and information with the fans.
· NBA teams will host pre-game, on court ball exchanges with local boys and girls who commit to healthy living and PLEDGE NBA FIT.
· Throughout the week, children and families can log on to NBA.com to PLEDGE NBA FIT and to get fitness and nutrition tips to support their 2010 healthy living goals.
“Through the NBA FIT Week, the league, its teams and players are tipping off the New Year with a special week long celebration emphasizing the importance of maintaining a healthy lifestyle,” said NBA Executive Vice President of Social Responsibility and Player Programs Kathleen Behrens. “This inaugural event is a key component to NBA FIT’s goal of getting one million kids, adults, and families to PLEDGE NBA FIT and commit to lead more active, healthy lives in 2010.”
Through the NBA FIT program, the NBA family encourages fans of all ages to join one million other kids, adults and families in committing to lead more active, healthy lives by PLEDGING NBA FIT. To make your pledge or to learn more about NBA FIT, log on to www.nba.com/NBAFIT.
Here are some pics of the workout equipments that was used in the late 19th century. This exercise machines maybe are the origin of all gym fitness equipments that we used today. Look at the workout attire... stylish, retro, versatile - straight from gym to board meeting and back.
Planning to do some serious work-outs at the gym? Here are seven simple tips to help you in your pursuit to a healthy and more toned body.
* Know and understand your goal. What do you want to achieve? Why do you want to enroll in a gym?
* Consider the two A's. Affordability and accessibility. Does the gym offer easy payments plans? Can you afford the monthly fees? How far is it from your place or your school/work.
* Ask. Call the gym you are interested in and ask for more information, special promos, and other prices.
* Set an appointment. With a professional trainer from the gym. Most gyms offer a free trial session before actually asking you to pay. This would enable you to get a feel of their services.
* Respect and trust your trainer. You and your trainer do not have to be the best of friends but you should at least have a common understanding of the goals you want to attain.
* Have fun with the machines. And follow the STEPS! People often encounter problems when they are not oriented with exercise machines such as treadmill, shoulder/leg press, bicycle, etc.
* Lastly stay positive. Realize the benefits of hitting the gym. In general, going to the gym will make you look and feel good. It's also great place for you to work out your aggretions and to clear your head of the stress that you experience. Focus on the benefits and don't be too hard on yourself.
Have a nice work out at the gym!!!
I was youtube hopping when I accidentally view this mad tv comedy skit about losing weight, " Eat less move more" its a very simple words but very true and powerful if you just follow it. Eating less can really help, but not to the extent that you really don't eat, just eat less that can gave you enough energy for the day. Move more really helps, people like athletes move more that's why they don't get fat. The video is very funny!
Enjoy the video!
Can't get to a gym regularly? or can't afford the overwhelming membership fee? That doesn't mean you have to become a couch potato. With the right equipment no fancy gadgets needed either, you can get intense, full body workout in your living room. According to some fitness experts all you need are these five items, and they are come cheap, you can keep them in your closet and available in almost all fitness stores and online stores. Here are the list:
- Jump rope (100 to 300 pesos) 2 to 6 $
- A step bench ( about 400 pesos) 8 $ - any six-inch-tall, sturdy platform will do, you don't need to get a multilevel aerobics platform.
- A set of ankle weights ( 150 pesos) 2 $
- An exercise ball (600 pesos) 12 $
- Dumbbells (75 to 300 pesos) 1 to 6$ - ideally, look for a set of three pairs 2, 5 and 10 lb.
- weight work
- stretches
- power crunches
- cardio
Some tips:
- When you jump rope, keep a slight bend in your knees, and land in the balls of your feet not flat.
- While doing step work, keep your knees aligned over your ankles.
- Also lead with your heel and land with the whole foot on the center of the step.
- When using weights, keep your elbows soft and slightly bent.
Last night I was video hopping on youtube trying to find a nice workout video, when a video of Jim Carrey appeared on related videos, and because of curiosity. I watch the video and Its about a female gym instructor after I watch the video I can't stop laughing in front of my laptop Jim Carrey is the best. And this video of Jim Carrey (female-bodybuilder) is one funny way to build your muscle. hAhahahah! enjoy!
Any exercise will do as long as that gets its rate up and keeps it there for at least 20 to 30 minutes. That generally means any aerobic activity, whether its running, swimming, cycling, or brisk walking. The best exercise for the heart are those that sustain our heart rate for a long time. Consider doing aerobics workouts several days a week and combining them with strength training, yoga, or Pilates. Your cardiovascular system will reap the rewards, and so will the rest of your body.
The right intensity when it comes to our heart is working out harder isn't necessarily better. You should aim for moderate intensity 50 to 70 percent of your maximum heart rate. A more vigorous pace won't do any damage, but you won't be able to keep it up for a long period of time. And sustaining the elevated rate is what benefits you. You're better off doing 30 minutes of moderate exercise than 10 minutes of hard exercise.
How to know if we are in the right intensity? Here's how Think of a scale from 1 to 10 with 1 being the slowest possible exercise pace and 10 the most vigorous. Aim for an intensity of 6 or 7 so your working hard but not exhausting yourself. Or crunch some numbers: To find your target heart rate, subtract your age from 220 and multiply the result by 0.6 (for moderately intense activity). That's what you should shoot for.
Can exercising too hard cause a heart attack? If you're already fit no. But if you've been sedentary, doing too much too fast can put undue strain on our heart, the same way it can in any muscle. If you haven't been exercising at all, clear it with your doctor first. Then gradually increase how much you do.
Cooling down after a sweaty gym stints falls low on the priority of most people who do some workouts. But slowly returning your heart rate and blood pressure to normal is important because it reduces the risk of injury. It also makes you forget the pain of a good workout, increasing the chances you'll do it again. Here some tips on how to cool down smart and finish after a sweaty workout:
- After you lift weights try to do this = Pamper the muscles you've just worked by stretching for 5 minutes, slide sore body parts over a foam roller. Finally, try a contrast shower alternate between 3 minutes of hot and 1 minute of cold. Cold water shots slow your metabolism and take down swelling to lessen the like hood of soreness overload.
- After you do some Running try to do this = finish up with light intervals, Run at a challenging pace for 20 to 25 seconds, then walk or jog for a minute or two. Repeat three to five times. Then stretch your calves, glutes, groin, hamstrings, hip flexors, and quads. This will help post run carbs get into your muscle cells to replace lost glycogen.
- After you do some Swimming try to do this = Dip underwater five or six times, and each time blow out your air. Then swim one tenth the distance of your workout, nice and easy. Though the impact-free nature of swimming feels relaxing, a cool down is critical to slowing your heart rate and preventing muscle cramps and injuries.
- After you do some Biking try to do this = Spin easy for 10 to 20 minutes. Then treat muscle soreness with ice, rub the aching area for 10 minutes, and rub again. Repeat for up to an hour.
On Dec 6 Our very own Manny Pacquiao will be fighting Oscar Dela hoya and titled it Dream match and we wish Manny all the luck hell need to win the fight of his life, by the way Boxing can be a good sport to try to help us lose weight because you work all of the muscles in the body. And more and more people are trying this sport specially women because of whole body work out. Right now me and my boyfriend are trying this sport just for fun and fitness the first thing that we learn is the right stance, Ill share to all of you what we have learned "the right stance".
To perform the punches and footwork safely and effectively, it is important to get balanced stance. This is the key to executing all boxing moves correctly. And here's how:
- Plant feet comfortably apart. Put your weight on the balls of your deet. Each foot should have the same amount of weight and you should be able to move with ease.
- Bend your kness a little.
- Stand somewhat sideways against your opponent (invisible or otherwise). Align your front foot, hip, and shoulders to take full advantageof your reach and lessen the target area.
- Position the left hand such that the top of your first is parallel to the top of your shoulders. Elbow should be slightly extended but still in place to defend your body.
- Put right first near your chin with elbows close to the ribs and at right angles to the floor. Relax neck and shoulders.
- And that's it your ready to box.
For those of you who are thinking about boxing for better health, here's a little primer to see if you're up to the challenge. As with any exercise program, consult with your doctor before starting. And if you want a more intense workout, you may want to head to your local gym and hire a professional trainer to put you through your paces.
Go Manny!!!
Everybody wants to have a better body or a physically fit body cause having a better body can really affects our health and the way we live. Here are some better body quick tip, to get you started and get more for less.
Better body quick tip # 1. - Physical activity need not to be fancy. It can be as simple as gardening, walking the dog, doing housework, or strolling around the mall. Join a local fitness canter where you can develop a regular exercise routine, and enjoy meeting new people as well.
Better body quick tip # 2. - Exercise works on our cardiovascular strength, muscle endurance, muscle strength, flexibility, and body composition. You'll need a combination of exercises to work on all these components, not just one.
Better body quick tip # 3. - If just starting an exercise program, do your workouts late afternoon or early evening, when muscles and joints are most flexible. You'll cut the risk of injury and of possible heart problems. Once you've gained strength and fitness, pick any convenient time.
Better body quick tip # 4. - It is safe to work out when you have a cold? Yes! light exercise is OK if symptoms are limited to above your neck.
Better body quick tip # 5. - See a doctor first before you start running. Running may be risky to those with heart problems and hypertension. Also, it's not recommended to people prone to sprains.
Better body quick tip # 6. - If you have a pain in the ball of your foot, choose a shoe with stiff, thick sole. If the shoe is too flexible, you'll put pressure on your forefoot every time you take a step.
Better body quick tip # 7. - Want more energy? Take 10 deep breaths every morning, pushing your stomach out as you breathe in. Repeat in the evening. You'll increase lung capacity (and relieve stress).
- Choose activity that you enjoy. You'll be surprised at how quickly time goes by. Before you know it, you might never have tried doing the activity you enjoy. So if you enjoy dancing, enroll in a dance studio close to where you live. If you like walking, then make time for it. Variety is the key to findingyour one true exercise. Try diffrent activities you enjoy until you find the ones that suit you. Along the way, you'll meet new freinds and together established a routine and have a group exercise.
- Set a goal. Set a simple goal for yourself such as walking three times a week, golf once a week, or using the stairs instead of the elevator. Gradually set new goals as you improve.
- Find the most convenient time to work out. Exercise at times that suit you, other wise it will feel like a chore. Your aim should be to fit physically to activity into your everyday schedule. For beginners it might be advisable to workout in the late afternoons or in the evenings when your body is more flexible as it has gotten used to activity.
- Start out slowly. Don't jump into a demanding workout right away. Slow and sure is the technique to staying in a workout plan. As you become more used to the activity, you can increase the intensity of the exercise. Start slowly will help you develop a routine without feeling daunted.
- Start now! It's never too late to start. Don't get bagged down into thinking that's its too late to start. There are no rules or age limits to working out. The important thing is too start today. Don't keep making excuses about being too busy, too old or too out of shape. Everyone, including people with physical limitations and chronic conditions, can benefit from working out.
- Find a work out body. Nothing can be more encouraging than having someone to work out with. It maybe your spouse, girlfriend, siblings or best friend. Whoever you choose, the motivation to work out regularly has a better rate of success than exercising by your lonesome.
- Go to a gym. Still clueless on how to get started? Go to the experts. Try enrolling ata reputable fitness center. Seek the help of a fitness professional who can lead you through the stages of sticking to an exercise plan slowly and safely.
Walking and Running are the best basic way to lose weight we lose weight just by doing it. we lose weight even if we don't want to, because of walking or running. Here are some simple tips to elevate your walking and running exercise to a higher level to help more on your journey to lose weight more.
Walking
Walk consciously = Normal walking should be heel first, foot flat, foot off then toe off. Observe how noisy your feet are when you walk, it means that people who thread heavily don't use muscles to pull the weight of the leg. To make walking harder and more beneficial to your body, make sure you minimize the sound or impact of your shoes on the floor as you take your steps. If you dont walk softly, the impact will be borne by your kness.
Walk with the right posture = Hold your head up, keep your back straight, and your tummy tight. You should be able to breath with ease even with a tucked tummy. Also make sure that the length of your stride is comfortable.
Pump up those arms = Make your arms swing in a wider range in motion. Do arm movement variations such as raising your arms up and down or doing forward or backward puching motions. Move more of your hips while walking. Do variations, like walking on an incline or increasing speed or brisk walking. Do bobbing movements usning more of the calf muscles, or do a march by raising your knees higher as you walk.
Quick Tip - Carry some weights. A set of dumbbells or two water bottles about 2 lbs each
would be ideal. Try wearing ankle weights as well. These will make you sweat in a shorter period and help the entire body work out too.
Running
Do the high knee sprint move = Have a go at jogging with knees then sprint. After a while, do he high knee jog again, and then sprint again. Try a variety of strides to find the most comfortable while moving fast. You should be moving smoothly rather than thumping the ground.
Vary places = Find tracks in different terrains or landscapes. Get out in the field. Go to a golf course, but avoid running on concrete road, as this surface, is too stressful in the joints. If you're using a treadmill, increase the incline to make the workout harder. It may also help build up your speed for when you go running outdoors.
Quick Tip - Wear good running shoes. Most shoes will not last for more than half a year. Using them in longer than that may increase your risk of injury.
Exercise so we dont have to go through things like what we about to see in this video. enjoy!
