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3 Mistakes That Sabotage Your Health
3 Mistakes That Sabotage Your HealthBy Anita Boser
Exercise makes you stronger, looser, more agile, correct? If you're following out-dated advice, your exercise can actually cause repetitive injury, weakness, and tightness in place of the goals you seek. Avoid short-term pain, mid-term reduction to your fitness, and long-term damage to your body by learning to counteract the three most common exercise mistakes.
Mistake #1 - Bigger is Better
Do you feel the need to lift more weight, stretch farther, or be faster? When you pick a goal that's based on an idealized notion rather than your personal fitness needs, you're bound to extend too far and increase the risk of injury.
Sometimes smaller (weight, distance, speed) is better, because large, fast movements often bypass your core. Many of the muscles around the spine are less than one inch long and small, slow movements will wake and strengthen them. Bigger may be a goal, however for the here and now, focus on the weight, time, and stretch that is just right for you at the moment.
Mistake #2 - No Pain, No Gain
Contrary to the catchy saying, if exercise hurts, you are probably hurting yourself. Period. The vast majority of health professionals now agree that severe discomfort or pain is a signal to slow down, make changes, or stop.
You get the most benefit when you work at your personal edge, the place right before it hurts. Most people don't pay attention and go full tilt until an injury stops them and destroys or sabotages their fitness gains. Remember: pain equals strain.
Mistake #3 - Fun Exercise is Second Class
When you're happy, your body is more flexible, the muscles better able to contract and relax. When you force yourself to do something, you have to move through tension and shallow breath, which makes strain more likely. Plus, you're more likely to stay active when you're having a good time.
Play is a great workout. Twirling in a hula hoop for five minutes elevates or raises your heart rate and trims your waist. Joining a non-competitive softball or volleyball team guarantees regular attention to your fitness. Peddling a bike or splashing in a pool are other options. Pick something you enjoy and the workout will be less work.
Your body knows what it needs and it will choose to challenge itself. Your brain doesn't have to brandish a whip. Try some of your favourite childhood activities, and, like a child, do them for fun. Enjoy jumping rope? Don't force yourself for 10 minutes, just hop as long as it feels good. Again, work your edge. If 10 laps in the pool are pleasurable, try 11, not 15.
Choose fitness goals that meet your needs, stop or modify exercise if it's painful, and have fun. You'll get injured less and enjoy a stronger and more flexible body.
To learn how to take care of your muscles and regain your vitality, visit http://www.undulationexercise.com Read from experts who agree that "No Pain No Gain" is a myth http://undulationexercise.blogspot.com/search?q=pasternak Anita Boser is a Certified Hellerwork Practitioner, Professional Structural Integration Practitioner, and author of "Undulation Exercises."
,Shake Your Hips to Get Fit
Shake Your Hips to Get FitBy Harold Giraldo
Remember The Hula Hoop? Remember when you were younger and you use to play with a hula hoop and now you're probably thinking a hula hoop to get fit? YES! Well, now its time to go back like you were when you were younger and have some while getting get back in shape. Not to mention these can be purchased locally anywhere for just a few pounds. Now before getting started I'd like to mention some things first.
Let's first look at how to pick the right hoop for you to get started, in this case size does matter don't look at the hoops you find at toy store because those are sized for children, fitness hoops need to be 38 - 42" and be slightly weighted to help them stay up around the body. The bigger you are the bigger the needs to be, also remember the smaller the hoop the faster it spins and the wider it is the slower it spins. Larger hoops that rotate slower are easy to get started with until you get the hang of it, after you get use to it then you should try smaller sized ones which great for tricks and rotating faster. Now let's look at some of the great thing about hula hooping and why it's a great exercise.
It strengthens your core as many know its one of the must important parts that should be focused on first before any, the reason being that people with a stronger core have an overall more physical advantage over those that don't workout their core. While exercising with the hula hoop to lose weight you are at the same time building your abs, thighs, buttocks, and overall central core area. This is most important! Not to mention you can hula hoop while watching T.V during your favourite half hour show pick it up and start while it's on commercials.
You don't need many hula hoop exercises to lose weight, however you do need to do this for max weight loss. For you to get the greatest results don't hula hoop non stop, what you have to do is exercise in short bursts 1 ½ to 2 minutes at a time. This way your metabolism gets much more of a boost doing short mini-workouts throughout the day. Now, to start with just 1 ½ to 2 minutes or less is probably all you'll be able to do before you get tired and that's perfectly fine. That's when watching your show like I mentioned before comes in handy and just pick up your hoop and start while the commercials are on.
With the hula hoop you have one of easiest, quickest and fun exercise around with just 10 - 15 minutes a day, you're on your way to a stronger core while toning your body and losing weight.
H. Giraldo writes on fitness related issues. You can learn more by visiting my blog, Hula Hoop Exercise http://hula-hoop-exercise.blogspot.com
,5 Easy Stretching Techniques to Prevent Injury and Improve Flexibility
5 Easy Stretching Techniques to Prevent Injury and Improve FlexibilityBy Marcus Sailor
If you're going to be using a treadmill to burn fat or adipose tissue and lose weight, then you'll want to make sure that you stretch your muscles before you begin. Stretching is important because it prevents injuries that could impede your performance.
It is greatest to fully stretch both before and after you begin walking on your treadmill. By stretching before your exercise you will assist and help to warm your muscles allowing yourself extra flexibility, and by stretching afterwards you will assist and help to prevent your muscles stiffening up.
Here are some excellent ways to ensure that your muscles are not injured while using your treadmill:
1. Never stretch until it hurts! The majority of people think that there's 'no gain without pain'. This is never the case - you should only ever stretch to a position that is comfortable for you, and then hold this position for about 20-30 seconds.
2. Breathe through your stretches. Some people hold their breath during their stretch routines, however when you practice deep breathing exercises, it helps you perform a deeper stretch for your muscles.
3. Many people see the stretching as a warm up, however it's really important that your muscles are actually warmed up before you stretch, so always walk or jog for a couple of minutes to get blood flowing to your muscles.
4. After your workout, you can stretch after you take a warm bath or shower. The hot water (H20) will assist and help relax your muscles, and the after workout stretch will feel good.
5. Never bounce while you arestretching. You may have seen athletes on TV do this, however it is very dangerous because in place of stopping injuries you could actually cause yourself serious harm.
The most important muscles that you need to stretch are not always your leg muscles. Of course, it is important to stretch your calf muscles, quadriceps, and hamstrings, however you also need to stretch her shoulders, abs, neck, and back. Believe it or not, walking on a treadmill provides a full body workout.
Try to be a bit more creative than just bending over and trying to touch your toes. Add in some other stretching exercises such as the splits and lunges. You can even work in some calf stretches by standing on a step and then dropping your heels - be sure to stop before it becomes uncomfortable though.
Whenever you stretch, make your movements slow and precise for the greatest results. You want to keep some tension on the muscles to help them stretch, however never stretch to the point where you're in pain.
Treadmill walking to lose weight is a amazing first step (no pun intended) after you get those muscles stretched! Get treadmill workout tips and strategies as well as detailed reviews of the best treadmills here.