Improper lifting technique can cause neck, shoulder and back pain and possibly even more serious injuries. Learning the proper way to lift will help you minimize the risk of pain and injury.
*Plan ahead before lifting heavy objects. Make sure you have a clear path. This will help you avoid any awkward or sudden movements that can strain your muscles. (more…)
LET’S GET THE EASIEST PART out of the way first- drink water. Most people don’t get nearly enough of this precious liquid, yet it is crucial for survival. We should drink at least eight to ten glasses a day. Water is especially important if you are exercising or trying to lose weight. You need to replenish your body with water whenever you exercise and sweat.
think you know when you need water because you get thirsty? Well, yes, that’s one clue. But many times you are already dehydrated by the time you need water. That’s why you should always have a glass or bottle of water by your side. (more…)
THERE ARE ALSO MANY LOW IMPACT stretching and toning methods that come from the west. Most recently developed exercise disciplines include Pilates and the Lotte Berk method, names after the people who developed them, Joseph Pilates and Lotte Berk, who were life long champion of physical fitness. Both methods can be used as a stretching and toning supplement, or even for rehabilitation because all movements are low-impact (no jumping or other jarring movements) and many can be done while lying down. (more…)
NUTRITION AND EXERCISE go hand in hand. If you are exercising a lot, you want to make sure to get the right kind of fuel in your body for optimal performance. Hardcore athletes often have particular food rituals, like runners who load up on crabs the night before a marathon with a giant pasta dinner. But for general fitness, we just want to get enough fuel for maximum energy for the workout, but not so much food that we are weighed down or get a cramp or stomachache. So, the best thing to do is wait 2 hours after a big meal before working out, but don’t hit the gym on an empty stomach. (more…)
Since it is not very convenient to drag your stereo equipment to the gym, personal stereos are the best way to listen to music while working out. Music can enhance your exercise experience. It can add a little spice to your workout. It is more fun pedaling on the stationary bike or running on the treadmill to the beat of your favourite song.
Some gym take music extremely seriously and play music throughout. But if your gym does not or if you do not particularly like what is being played you may prefer to create your own workout soundtrack and listen to it on your personal stereo. (more…)
NOT ONLY DO FIRM, STRONG ABS look attractive, they are important for overall strength. They are the center of your body, and they are part of every movement. They assist in the regular breathing movement and support the muscles of the spine while lifting and keeping the abdominal organs in place. They are the core of your strength and power.
Strong abdominal muscles can alleviate back pain and increase your general fitness. Toned abs play an important role in stabilizing the spine and pelvis. Contracting the ab muscles increase pressure within the abdomen, which then pushes against the back and help the back stabilize itself. This is helpful in all sorts of everyday activities, from lifting objects to playing sports. (more…)
PERSONAL TRAINERS ARE HIRED FITNESS coaches who can asses your fitness situation and get you going on the right track by working with you one-on-one. They can help custom design your workout, choose the equipment that is right for you, and guide you through the moves safely and effectively. Some gyms will offer one free session when you join. If yours does, by all means take advantage of it. (more…)
WEIGHT TRAINING IS SOMETHING to ease into. Even if you want to, you shouldn’t life weights every day. It’s counterproductive. You need to give your muscles 48 hours between workouts-always, even as you progress. The skeletal muscles start to break down when exercised intensely more often than every other day. The day after intense exercise, bleeding and microscopic tearing can be seen in muscle fibres. That’s why you feel sore after a good workout. That sounds bad but it is not, because the muscles are much stronger when they heal. (more…)
Flexibility is an important, and often overlooked, aspect of being fit. Being flexible is more than just being able to bend over and touch your toes. Flexibility helps prevent injuries and enhances balance and co-ordination. Below are two quick flexibility tests. Before you begin them, warm up with a short walk or jog in place. Once you feel loose, you can begin.
The Do’s; If you suffer an injury such as a sprain, strain, muscle pull, or tear, immediate first aid treatment can prevent complications and help you heal faster. How we manage an injury, be it a sprain or a fracture in the acute or the first 72 hours plays a major role in the recovery time. The commonly used practices are rubbing, pulling, and applying heat to the injured area. This unfortunately, doesn’t hasten the recovery. The following are the scientifically proven methods on how to treat an acute injury and are widely accepted across the globe. (more…)
