Stretching

Image Credits

Most people tend to forget that stretching is just as or more important after a workout as the workout itself. Stretching will allow the muscles to recover from a workout and performed right after training it can increase the size of the connective tissue that covers your muscles, thereby allowing more room for the muscles to grow.

Most forgotten parts of the body that people do not stretch are the hamstrings, glutes, quads and calves. Remember you will always need a warm up before each part of the body that you exercise and and good stretch of each muscle group. Good example for a time period to hold a stretch is about 20 seconds. So what this means is that when you stretching your hamstrings you will hold that for about 20 seconds before you move on to the next stretch till you complete your stretches.

BEST FAT-LOSS MOVE

Image Credits

image credits

The best and the most effective fat burning exercises are the ones in which you move your body weight through space. This exercise will take about 5 minutes to complete and is highly effective full body workout. Set a timer for 5 minutes and try to do as many reps as possible in that time period and rest as you need it. Next time try to beat that record by doing one to two reps more.

The two combination moves are The Burpee/Chinup: How It's Done

       

1. Stand under a chinup bar.

2. Squat down, place your hands on the floor and jump back with your feet while lowering your chest to the floor (like a pushup).

3. Push up and reverse the motion quickly, standing and jumping to grab the chinup bar.

4. Perform a chinup using momentum and hen drop back to the floor. 

and repeat.

Exercise: Running

Image Credits

    If you have not exercised for a while or for ever your time is running out. The best way to stay healthy is to exercise regularly and the best time to start is now. But before you start you need to check with your doctor to make sure that the exercise you are about top start is OK for you.  

    Now assuming you are ready to begin, lets look into running. The key to a good exercise program is to have goal to shoot for and you need to start with the shortest and move toward the longest. like start setting your goal for a 5K, 10K, half marathon and the full Marathon. the key is to have something to work towards.

    Getting started with running requires a few simple preparatory steps:

1. You should be free from injury and illness.

2. You need to go to a professional running store to pick the correct shoes. I had mine picked out and then had an insert made specially for my feet and running. All of these are to prevent you from injuring your feet, knees, hip, lower back, ankles and more.

3. Find a friend to do this with to challenged each other and keep each other on track. What I mean by his is that maybe one day you do not fell like running, but your friend does and he/she will push you to do it and after you are done you will feel better and more satisfied.

   You need to get started w very slowly and to that is by walking five minutes to warm up then you start jogging for one minute and walk for one minute. You alternate this walk and jog for 10 minutes and walk for 5 minutes to cool down. After you cool down you want to make sure you starch all the muscle in you leg and body. Do not forget to starch because this is just as important as exercising. You do this for about 2 to 3 weeks and as you see that it is getting easier you will lessen the time for walking and finally you will be jogging whole time and make sure that you keep the wam up and cool down time the same. One last thing if you are starting this you want to make sure that you do this atleast two to three times per week.

Push Ups

                                                                                                                                                                        Push ups are the most basic form of exercise that we start as we are growing up. The first push ups we do are when we are born and learn how to push up with our hands and look around and from there we advance to get on fours and start moving. The only thing about it is that when we learn how to walk we forget to go back to the most basics.

                                     Push ups are the best form of exercise for developing chest, arm and shoulder muscles. 

1. Muscles. Push-Ups help you build muscles. And muscles burn fat. And burning fat is good. Muscles also look sexy.

2. Lots of muscles. Instead of working one muscle out at a time, push-ups work-out lots of muscles. Don’t take my word for it. Do as many push-ups as you can today. See which muscles hurt tomorrow. I promise it will be more than one.

3. Free. Push-ups are intense. You don’t have to pay to use a gym or fancy equipment. It’s all you baby.

4. Anywhere. You can do push-ups virtually anywhere that has gravity. For comfort and safety, you might not do them anywhere, but you get the point.

There are many different levels of push ups and here are three of them (beginner, intermediate and advance).

1. Beginner. Hands shoulder apart and directly under the shoulders and knees 90 degree under the hips.

2. Intermediate. Just slide the knees back.

3. Advanced. Come up on your toes.

In all these forms the back is straight, neck neutral, take a deep breath as you go down and exhale as you come up. Do not hold your breath at any time

Group Fitness

In the weeks to come we will talk about exercises and workouts to stay in shape. Do not forget to check out the ears on my profile picture.

image credits