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Keeping fit and healthy is very important. Each age group has his own fitness activity in the midst of everyday life. It is, however, important to understand that not everyone has the same level of fitness and health. So each individual has to create an exercise regime based on his baseline health and fitness level. Doing so will prevent injury and even potential risk to life. I can set up a program designed specifically just for you.

Monday, January 31, 2011

Advice on Stretching

Advice on Stretching
By Ellen Cohen
Certifed Personal Trainer/Nutrition Consultant
Stretching (before exercise) could actually be counterproductive,” says Cedric Bryant, chief exercise physiologist for San Diego-based American Council on Exercise (ACE). “The static stretching approach (holding a stretch for an extended period) can have detrimental effects on your strength and muscular power if done before a sports activity, and you may end up having impaired abilities.”  Performing the proper stretching at the proper time can help maintain flexibility and joint range of motion that will diminish over time as we age,” Bryant says. “We still need to do purposeful stretching, but it’s (safest) to stretch during the cool-down (after activity) period because the muscles and tissues are warm.”
The problem with old-school pre-workout static stretching of cold, tight muscles and tissues is that it produces microscopic tears of muscle fibers and does nothing to prevent injury, according to the CDC study. Research from the University of Sydney showed that stretching before exercise doesn’t eliminate muscle soreness or prevent sports injuries, and University of Nevada researchers found that long, static stretching can actually decrease strength, power and performance.
 Here are some suggestions for dynamic warm-up movements before an activity:
Running: Spend about 10 minutes marching in place, progressing to a medium-paced walk, then a slow jog, before finally reaching your running pace. You can also break up the walk and jog with some walking lunges and straight-leg kicks.
Cycling: March in place, lifting the legs high. Walking lunges will help warm up the legs. Shoulder rolls and torso twists will help loosen the shoulders and back. Begin cycling at an easy, flat pace for the first 10 minutes and gradually get up to your normal speed.
Racket sports: Perform easy movement, mimicking the motions of tennis or racquetball. Swing your arms in large windmill circles forward and back. Walk, shuffle and jog in different directions, forward, sideways and backward. Do some torso twists to loosen the back and hips.
Golf: Simulate your golf swing with slow, controlled rotating movements using a light club or no club at all. Perform windmill exercises, with arms outstretched twisting the torso from side to side. Walking lunges will help loosen the hips and legs.
Weight Training: Get the entire body warmed up by marching in place or walk on the treadmill at a fairly slow speed for 5 minutes. Gradually increase  the speed and incline for the second 5 minutes. Move the arms in large circles, perform windmill movements and rotate the torso side to side to loosen back muscles. Start with lighter weights before moving on to lifting heavier weights.
The following tips can help make your stretching routine safe and effective:
• Make sure your body and muscles are warmed up before performing any static stretching.
• Stretch to the point of mild discomfort or a slight pulling sensation. There should be no pain.
• Move slowly. Don’t rush the stretch.
• Remember to breathe while stretching, because oxygen is vital to muscular function.
• Hold a static stretch between 15 and 30 seconds, until the muscle relaxes slightly. It’s not necessary to hold it much longer than that.
• Don’t worry about how flexible you are. It’s not a competition. Everyone is different.
• Don’t bounce during a stretch. This ballistic stretching is risky, because it can cause small tears in your muscle, leaving scar tissue that tightens muscles and reduces flexibility. . Move slowly into each stretch and hold each one for 15 to 30 seconds

Saturday, January 29, 2011

Activity and Exercise

Activity and Exercise

Both regular exercise and increased physical activity add years to your life and life to your years. Health benefits are obtained from increasing the amount of any physical activity you do. The more you do, the greater the benefits. Physical activity is any movement that uses energy. Exercise is physical activity that is structured and is done at a certain intensity for a certain length of time. We engage in physical activity for health benefits if we wish to avoid disease and delay death. We engage in physical activity for fitness benefits in order to improve some components of physical fitness (cardio respiratory endurance, muscle strength, muscle endurance, flexibility, and body composition).

Long-Term Benefits

Decreases Risk of Heart Disease Inactive people are 2x more likely to develop coronary artery disease (CAD) then active people.
Decreases Blood PressureHigh blood pressure increases the risk of heart disease, stroke and kidney disease. Inactive people are 2x more likely to develop high blood pressure then active people.
Decreases Body FatRegular physical activity helps maintain optimal body weight. High blood pressure increases the risk of heart disease, stroke and kidney disease.
Decreases Cholesterol LevelA high blood cholesterol level increases the risk of heart disease. Regular exercise raises the level of "good" cholesterol and lowers the level of the "bad" cholesterol.
Decreases Risk of DiabetesPhysical activity lowers the risk of type 2 diabetes and increases glucose uptake for those who already have diabetes. Fit women have diabetes 66% less often than unfit women.
Decreases Risk of CancerPhysical activity lowers the risk of colon and breast cancer.
Decreases Risk of OsteoporosisRegular exercise delays bone loss and promotes bone formation.
Decreases Arthritis SymptomsRegular exercise helps keep joints flexible and helps build strong muscles.

Friday, January 28, 2011

Exercise is FUN!

Yes, I did say, “fun”. It’s a new year and so many people have made the pledge to get fit. Many of them will go to a gym only to find they're bored with the monotony of cardio equipment and weight training routines.

But exercise shouldn't be drudgery. Plenty of pleasurable activities deliver a legitimate workout. Surfing, kayaking, ballroom dancing, trail running and self-defense classes are just a few ways to avoid a fitness rut or supplement a regular gym workout. Some offer other benefits too, such as being outside, expanding one's social network and building confidence by mastering a new skill. Exercise doesn't have to be boring. It can be fun and addictive in a good way.

For the beginner, calculating cardiovascular benefits or measuring muscle strength shouldn't be the priority. Just get out and do something if you don’t want to work out in the gym. Try to incorporate at least 10 - 15 minutes of some activity. Don't worry so much about what you're doing. Going from nothing to 10 - 15 minutes is a success. Then start to increase that gradually.

As stamina and strength build, activities should vary to target different muscle groups and switch off from aerobic (moderately paced endurance exercise) and anaerobic (short bursts of high-intensity exercise) workouts.

For more experienced exercisers, get an inexpensive heart rate monitor to gauge workout levels. You can also gauge how hard your body is working based on how hard you're breathing and how much you're sweating (what fitness experts called rate of perceived exertion). Keep in mind that the more fit you become, the more efficiently your body will work.

Workouts with mental components can be great stress-relievers. Concentrating on exercise is excellent for reducing stress and anxiety too.
So what's the best way to get started? Fitness experts recommend trying a smorgasbord of activities to see what's enjoyable. You may want to revisit fun childhood pursuits, such as ice skating or roller skating. Don't think you've outgrown something. Just use your imagination and get moving!

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