Ann Blanton Let's talk health, fitness, nutrition and everything in between

Posts Tagged ‘posture

Gym Equipment

photo by http://www.flickr.com/photos/victoriajz/6824964899/

NEW BODY, NEW MIND, NEW YOU-TIPS FOR JOINING A GYM

Have you made a resolution to join a gym, but your busy lifestyle has kept you from achieving your goal. Maybe you’re running around with the kids and by the end of the day you’re too exhausted to work out. Reality finally sets in when you step on the scale and watch as the numbers go up. Sound familiar? Just because you put the kids first, doesn’t mean your health should come last.

Eventually you begin to consider the alternatives and start to put things into perspective. Perhaps you’ve never joined a gym, you’re afraid to commit and don’t know what to expect or where to begin. If that’s the case, here are a few tips to help get your started.

Check with your physician – If you’ve never exercised before, it’s probably a good idea to check with your health care professional before beginning any type of activity. Once you’ve been given a clean bill of health, you’re all set and ready to begin.

Do your research – It’s usually  good idea to ask around. If you have family and friends who belong to a gym, ask them for recommendations for facilities that would best fit your needs.

You might also look in your local phone directory for gyms that are close by make a few calls and visit the locations. When checking out nearby fitness centers, make sure they meet up to your standards. You might even decide to talk to an expert and let them walk through the motions. Find out what they offer; what classes are best for beginners and if they provide childcare. Some places have day care services available if you sign up for a membership. If you’re not ready to become a member, a small fee might be included.

What to wear– Most experts will advise you to wear lose fitting garments like shorts and t-shirts, sweats or leotards.

Proper footwear – There are many different types of athletic shoes for most sporting activities, so depending on what you sign up for will determine your needs. If you’re not certain what activities you’ll take part in, cross trainers will most likely be your best option. Always try them on, walk around and make sure they don’t lip up and down. The last thing you need are blisters on your feet. Selecting a good pair of shoes will help your overall performance and prevent injury.

Socks are important too – Choosing the proper fitness socks are just as important as your sneakers. Look for something in the lightweight category. This type of sock will keep your feet dry, prevent odor and free from blisters.

Lockers – Every new client is assigned to their own locker. Towels for shower use are also available. Although lockers are free, you might need to supply your own lock.

Now that you’ve done your research and have learned the basics, here are a few exercise ideas to help you get started.

Activities for beginners – Aerobics for beginners consist of basic, low impact cardio moves with a simple core routine and abdominal conditioning.

Pilates for beginners – This includes an introduction to Pilates, techniques in relaxation, core strength and posture.

Body blitz – This incorporates simple aerobic moves and body conditioning. When your body becomes strong and fit, you can add moderate to high intensity workouts and include strength training with weights.

I’ve had many articles published at Fitness Plus Magazine. If you’re interested, here’s the link 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”.

photo credit: <a href=”http://www.flickr.com/photos/victoriajz/6824964899/”>VictoriaJZ</a&gt; via <a href=”http://photopin.com”>photo pin</a> <a href=”http://creativecommons.org/licenses/by/2.0/”>cc</a&gt;

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”.