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Avoid Workout Injuries
Avoid Workout InjuriesBy Lyla Feldman
You have made a commitment, joined a gym and you're eager to get the ball rolling on your new exercise routine. Hold up - not so fast! As much as you want to dive in head first, you need to take baby steps and take it slowly at first. Your body will thank you later by helping to prevent any possibility of an injury from occurring. Know your body's limitations and listen to it when it's telling you something.
If you typically have had knee or back problems avoid harsh exercises that strain those areas. You must acknowledge your weaknesses and strengths and tailor your exercise program to meet those requirements. Men tend to do better with activities focusing on weight lifting and nautilus machines, whereas women excel with exercises that incorporate more diagonal planes of motion such as Pilates, yoga, or spinning. Women are at greater risk for ACL injuries. The ACL is the ligament that holds the knee bone in place. Therefore, women should be more careful when participating in quick leg movement sports such as skiing, basketball and tennis, for example.
Another option would be to pay a personal trainer to show you the correct alignment and exercises for your body type and fitness goals. Make sure he or she doesn't push you too hard keeping your age factor and historyin mind. On that note, be certain to practice age suitable exercises to avoid any physical pains. I cannot stress the importance of warming up enough, to give your muscles sufficient time to prepare for the stress it's about to endure. If you're sore, take time to rest, as overuse and repetition will set you up for injuries such as shin splints, tendonitis, and constant muscle aches.
If you are in a group fitness class, don't always listen to the instructor or mimic what everyone else is doing. If you don't feel comfortable with any part of the class whether it's the equipment or the physical moves themselves, sit it out or walk out. Do not feel rude or guilty - simply tell them you don't feel well, end of story. It's you who has to live with your body for the rest of your life, not them.
Lyla Feldman writes about health and fitness. Some of her favorite passions include writing about energy drinks and natural sleep aids.
,Get the Most Out of Exercise Strength Training Routine
Get the Most Out of Exercise Strength Training RoutineBy Lyla Feldman
Good for you, you joined a gym or committed to a new fitness routine. Chances are, you might not be able to afford your own personal trainer so you have to be your own cheerleader. It is greatest to have a goal in mind with a specified plan for all things in life, especially exercising. This article will introduce you to the fundamentals of a successful strength training routine.
Perform strength training exercises two times per week and incorporating every major muscle. In case you forgot, they include: buttocks, thighs, calves, abs, lower back, upper chest, shoulders, and arms. Always use the correct technique and if you are not sure, just ask a staff member or reference a web site. Make sure you give yourself one hour of rest in between workouts or alternate consecutive days with upper body one day and lower body the next. This will help eliminate possible injuries and soreness which will bring your routine to a halt until you feel better.
It is greatest to lift weights before aerobics to ensure you have enough energy left to finish your reps. Your routine should leave you feeling more energized and wanting more. Start a new one every 3-4 weeks to prevent your body from gettingused to the same thing and work out different muscles. Also, resting for a week every month or so can actually make you feel stronger when you start up your fitness routine again. If you only workout twice a week then you should do strength training exercises each time.
There is a common myth that you have to lose weight before weight training, however it's not true. Write down your exercises and goals on a piece of paper so you do not "forget" or drift away from your path to success! Work out with a friend or make friends at the gym to motivate you. Bring an Ipod or portable cd player with your favourite music to get you pumped up! Most important of all, try to have fun!
Lyla Feldman writes about health and fitness. Some of her favourite passions include writing about energy drinks and natural sleep aids.
,Strength Train With Pilates
Strength Train With PilatesBy Lyla Feldman
Pilates has caught on almost as fast as yoga in the past several years even though it's been around for the last century. If you haven't done pilates before, then you probably have heard of it however do not fully understand the concept. It is often envisioned as just a stretching, wimpy class for women. Actually, I have seen more and more men in pilates class and it can be quite intense depending on the modification level, which can range from beginner to advance. Did you know that it can be an alternative to weight lifting?
This 100 year old exercise tones muscles in a graceful way, without creating bulk. The quality of the movements is valued over the quantity. The traditional pilates method movements promote slender, toned thighs and flat abs. Who wouldn't want that? It strengthens the core of your body, meaning the trunk, pelvis, and shoulder girdle by using the adduction and abduction muscles. It also works the hip area, lower back, biceps, triceps, chest, and upper body. Another bonus of adding pilates onto your fitness routine is that it's low impact decreasing the odds of injury in the joints.
People at any age can benefit from this both mentally and physically. Along with relieving stress, it also creates body awareness,proper posture, flexibility and back pain relief. By applying proper techniques in spinal and pelvic alignment, this exercise is invaluable for injury recovery. Regular pilates sessions over the course of a few months have cured people of chronic joint pain. It incorporates a full range of motion which is needed as we get older to be pain free. It adheres to the old saying "use it, or lose it."
Tai Chi, yoga, and dancing are other ways to get a range of motion. It does not have to be costly, as there are hundred of free classes available and videos can be purchased for about $15. Pilates strength training combined with cardiovascular exercises are the keys to losing weight and keeping it off. So, what are you waiting for? Seize the day and start investing in your health now!
Lyla Feldman writes about health and fitness. Some of her favorite passions include writing about energy drinks and natural sleep aids.