Posts Tagged ‘discomfort’
On Your Mark, Get Set Stretch!
Posted on: August 16, 2012
- In: Fitness
- 12 Comments
Stretching for good health
Photo by RobW
http://www.flickr.com/photos/robwallace/738543661/sizes/o/
On Your Mark, Get Set, Stretch!
Are you like most people when they first begin to exercise? The morning after, you’re muscles are so sore, you can hardly roll out of bed. You feel as if you’ve already been kicked to the curb and the day hasn’t even started. If you haven’t already figured out the solution, I’ll tell you. The answer is stretching before and after your workout.
Gentle stretching prior to activity is beneficial to warm up cold muscles and helps to prevent pulled or torn muscles. The post workout stretch aids in recovery and avoids injury. Neglecting to do so can make a world of difference between sore muscles and fatigue or increased energy and stronger muscles. Stretching shapes the muscles, making them long and lean and removes the lactic acid.
Now that you understand the importance of stretching, let’s talk about some of the benefits.
Improves flexibility and range of motion
As you age, simple everyday tasks such as tying your shoes or picking something up from off the floor can often become challenging. Regular stretching can elongate your muscles and make daily chores much easier to achieve.
Enhances circulation
Stretching promotes circulation of blood to the muscles and joints, which in turn bring nutrients to the cells and helps to remove waste.
Develops good posture
Stretching helps keep your muscles from becoming tight and sore, which in turn, allows for better posture and fewer aches and pains.
Relieves stress, anxiety and fatigue
Tense muscles are often accompanied by stress. Stretching relaxes those muscles and brings you a sense of well-being and relief.
Decreases risk from injury
When your muscles and joints are tight, stretching before and after a workout, loosens and protects them from becoming painful after exercise.
Now that you know the advantages of stretching, let’s practice a few techniques.
Calf
This is the muscle that runs along the back of the lower leg. Stand at arm’s length from a wall. Put one foot behind the other. The right knee should be straight and the right heel positioned on the floor as you slowly bend the left leg forward. Always hold your back straight and your hips forward.
Hamstring
Your hamstring runs along the back of your upper leg. Lie on the floor, placing one leg against the wall. Relax your heel alongside the wall and bend your knee slightly. Gently straighten your leg until you feel a stretch along the back of your thigh.
Quadriceps
The quads run along the front of your thigh. Standing next to a wall for support, gently grasp your ankle. Pull your heel up and back until you feel a stretch in the front of your thigh. Hold your stomach in tight and keep your knees together.
Shoulders
Bring your left arm above or below your elbow and hold gently. Repeat with your right arm.
Neck
Bend your head forward and gently to the left. Do the same thing on the right. Hold to a comfortable position.
Warm-up
Always prepare your body for what is about to come. Remember to stretch cold muscles to prevent your risk of injury. Don’t rush stretching. Take things slow and easy.
Breathe
Never hold your breath! Inhale slowly as you begin your stretch and exhale as you complete it.
Cool down
The cool down is just as important as stretching because it gradually brings your heart rate down without shocking your body. It also helps to relax your muscles before stretching takes place.
Tips:
1. If it hurts, don’t do it! Hold each stretch for at least thirty to sixty seconds. If you feel pain or discomfort, back off.
2. Never bounce while you’re stretching because it can cause injury to your muscle tissue.
3. If you have a chronic medical condition or an injury, seek medical advice from a professional. Modify stretching is always advisable.
4. If you don’t exercise regularly, take a few minutes to stretch your body every morning and again before going to bed to maintain flexibility.
5. Make a habit to stretch daily and your body will thank you.
I would love to hear your feedback, so send me all your comments.
I’ve had many articles published at Fitness Plus Magazine. Here’s the link to view them if you want to check them out. http://fitplusmag.com/magazine/author/annblanton/ Currently, I just had my first short story titled, “Shattered Spirit”, published as an anthology in a book titled, “Heartscapes”.
Let’s take a walk
Posted on: July 18, 2012
Let’s take a walk
by Ann Blanton
Walking is the easiest and least expensive way to get where you’re going, especially with the price of fuel on the rise. The biggest challenge is to make a commitment and stick with it, so let’s put those hard earned dollars back in our pocket, tie up those sneakers and let’s get moving.
Sedentary Lifestyle
It doesn’t matter how much you weigh, if you live a sedentary lifestyle and have no physical movement, you’re at a higher risk for cancer. This is because inactivity or sitting for long periods of time are linked to increased inflammation and other statistics for chronic diseases like cancer, diabetes and heart disease. Some studies show that walking daily can decrease the risks of developing cancer significantly.
Benefits
The benefits of walking are endless. Not only does it lower the risk of most diseases, it also gives you more energy, lifts your mood and boosts your immune system.
Let’s take a look at other advantages that walking provides.
- Reduces the risk of coronary disease and stroke
- Lowers blood pressure and reduces cholesterol
- Increases bone density and prevents osteoporosis
- Improves physical and mental well-being
Walking for fitness can vary according to an individual’s age and level of activity. Typically, a brisk walk is best. A simple way to learn to walk briskly is by taking the “talk test”. This means to walk as fast as you can while carrying on a conversation without becoming out of breath. Depending on your fitness level, this might take a few weeks to achieve.
General Health and Longevity
Because walking helps to strengthen your bones, joints have a better range of movement and muscles are more flexible.
Weight Control
It’s recommended to walk briskly at least three times a week for a minimum of thirty minutes if you want to lose weight. For more experienced walkers, a maximum of five days a week for sixty minutes is advisable. Maintaining your weight and fitness level can be accomplished by walking three to four days a week for forty-five minutes.
Tip:
To burn even more calories, don’t forget to swing your arms.
Mental Health
Walking is man’s best medicine! If you’re feeling down, walking can ease the burden and lift your mood. When endorphins are released into the body during activity, it alleviates pain and creates a sense of well-being.
If the shoe fits, wear it!
If walking is something you’re serious about, it’s important to invest in a good pair of walking shoes. If you neglect your feet, you’ll feel discomfort and make it more difficult to walk.
Begin slowly
When beginning a walking program, don’t set unreasonable expectations. Beginners should start slowly and walk every other day. When you begin to feel stronger, than add an extra day or two into your routine. If you can’t walk for long periods of time, don’t get discouraged. As you become more advanced, your distance will gradually increase.
Pick a time and place
Decide what time works best for you. Some people find it enjoyable to walk early in the morning, while others find it a way to relax at the end of a long day. What works best for you?
Choose a familiar place
It could be something as simple as a walk around the block, a nearby park or a walking path. It’s important to “shake” things up a bit once you’ve become comfortable with your routine. To prevent boredom, you might vary your routine by choosing different places or directions to walk.
Have a back- up plan
What do you do when the weather doesn’t permit you to walk outdoors? If it isn’t life threatening, you beat the bad weather, dress accordingly and brave the elements. What’s your back-up plan?
Stretch before and after
This is important to prevent injury and soreness. It also helps to tone your muscles. Plus, it limbers and conditions the muscles to be long, lean and strong. Conditioned muscles helps you to handle exercise better.
I’ve had many articles published at Fitness Plus Magazine. Here’s the link to view them if you want to check them out. http://fitplusmag.com/magazine/author/annblanton/ Currently, I’ve just had my first creative story published as an anthology in a book titled, “Heartscapes”.
Ann Blanton Let's talk health, fitness, nutrition and everything in between 