Archive for the 'EXERCISES' Category

We breathe without even thinking about it; it happens automatically.

Most adults have developed the habit of taking shallow breathes, so we don’t get enough oxygen into our body.

Why do we need to do breathing exercises?

Breathing exercises help to relax your body and rejuvenate your mind. This is why they are such an important part of yoga exercises and meditation.

Increased oxygen taken into your lungs goes to your brain, heart and other organs, making them work more efficiently.

Deep breathing helps to clear stale air from your lungs. Simply slowing your breathing, by taking slow deep breaths, has the effect of calming and relaxing your mind and body.

Who needs to practice breathing exercises?

• Research has shown that there is up to 20% less oxygen in our blood as we age. Poor posture, weak muscles and stiffness causes shallow breathing which can lead to respiratory disease, lethargy and heart disease. Breathing exercises will help to strengthen your chest muscles.
• When we are stressed or anxious, we tend to take short, shallow breaths. Taking 3 deep, slow breathes will make you feel calmer and more in control.

The hamstrings are large, long muscles located on the back of the thigh.

While it has long been known that stretching any muscle is important to keeping it flexible, studies have now shown that static stretching is better for the hamstrings.

Especially if you have previously injured your hamstring and have recovered, but still find your hamstrings are stiff and not as flexible as you would like.

There are essentially two types of stretching: static, and dynamic or ballistic. Static stretching involves holding a position, while dynamic stretching involves bouncing, swinging or pulsing movements.

Generally speaking, static stretching involves less risk of injury. You should begin any exercise session with some gentle activity to begin to warm up your muscles. Then you can move on to stretching and your desired activity. Cool down by stretching again. [Stretching Exercise]

To stretch your hamstrings, sit on a firm surface with your legs out in front of you. Keeping one leg straight, bend the other leg at the knee, placing the sole of your foot against the inside of the leg that is remaining straight. [Hamstring Stretches]

If you want to start or continue an effective fitness or exercise program, you need to take your personality into consideration.

For example, are you a morning person? Then you will probably be happy to get up early and exercise before breakfast.

If you are a night owl, however, planning that kind of exercise program will only frustrate you, and before you know it, you will be throwing in the towel.

You will be happier exercising in the evening. Just make sure you exercise several hours before bed so that you aren’t too energized to sleep.

Are you a very energetic person? Then you will love a high energy class, like an aerobics class, with upbeat music and a cheerful, encouraging instructor. If you are a more laid back person, you might prefer yoga exercises, or a Pilates class where things are quieter and you aren’t expected to jump around.

Do you like groups? You can find a class for mostly any kind of exercise. For some people having an exercise partner or the energy of being in a group is very motivating. For others, privacy and focus are more important.

There is a multitude of exercises than you can partake in to help you lose weight and stay fit.

From a daily routine of taking the dog for a walk to joining a gym and following a program specifically designed for your needs.

Whatever you do you should start off slowly and do a few warm up exercises before getting carried away.

If you are unsure seek advice from your doctor before hand.

Certain sports for example soccer or tennis to name but a few can be very good fun and also have the added bonus of being quite sociable as well. Look out for clubs in your neighborhood and where the various different courts etc are located.

Dancing has a lot to offer, combining the learning of a new skill and fun, as well as some great overall body exercise. You may want to decide if certain parts of your body need to be firmed up or toned and find out accordingly what exercise will work best.

Regular walking is not only good for the body but also good for the soul especially if you live in the country and can enjoy fresh air and the countryside.

Good posture not only helps you look better by elongating your body, it also helps strengthen your muscles and provides better support for your internal organs.

Here are three exercises that will have you standing up straight in no time.

Exercise one works the top of your spine, and strengthens the muscles of your neck and upper back. Sit up straight and hold your chin level with the floor.

With your mouth closed, gently and slowly glide your head backwards about one-fourth to one inch.

Do not tilt your head; try to keep the top of your head parallel to the floor. Stop when you feel a mild tension in the muscles. Hold for five to ten seconds. Return to starting position, then repeat two times. Remember to keep your shoulders relaxed.

Exercise two helps release tension in the upper chest and shoulders. Sit up straight with your feet flat on the floor.

Arms should be extended out in front of you at about shoulder height, with palms facing down.

The elbows should be bent back moving your arms back toward your body as you squeeze your shoulder blades together. You should feel a stretch across your chest and the front of your shoulders. Hold this position for five seconds. Repeat the exercise for 5 times.

Call it the bottom, fanny, rear end or derrière, whatever you call it, chances are you wish it were higher and firmer.

Fortunately, there are several easy leg exercises that can help you build a better bottom.

First there is the squat exercise. Stand up straight; put your feet about shoulder width apart.

Place your hands on your hips. Now pretend you are going to sit in a chair.

Keep your back straight, and don’t let your knees come forward any farther than your toes. You can let your arms hang loose, or put them in front of you for balance.

If you need to, you may hold on to a chair or counter for additional stability. As you get stronger you will be able to “sit” farther back and further down.

Lunges are another classic exercise for your bottom. Begin by standing up, feet shoulder width apart, with hands on your hips. Now step forward with your left foot, bending both knees so that your right knee will dip down.

Tighten your bottom to pull yourself back up. Then step forward with the right foot and repeat on that side.

Outdoor exercising does not have to be a boring routine involving standing or sitting in one spot.

There is a whole other side of outdoor exercise that you may want to explore. These are not your typical exercises like lunges, hill climbing, or jumping rope.

What better place is there than outside amongst the elements to exercise?

When you think of exercising outside you think more along the lines of aerobic exercises, but any kind of work or fun that you do outside that uses the muscles in your body, is exercise.

Chopping Wood

Living in the country brings its own type of outdoor exercise, especially if you live on a farm or ranch.

One good exercise, that is actually considered a chore, is chopping wood. This chore (exercise) will work most muscles in your body and you will have chopped enough firewood to warm your home.

Planting a Garden

Planting a garden is something that you can do to get your exercise outside. Planting a garden will be a continual exercise program for you, which will last all summer long.

Do you ever feel sluggish, as if you might need to jump-start your body? Are you tired of being tired all the time?

Maybe you are looking for something to strengthen your body and your heart, but you want it to be a lot of fun. Kickboxing can offer you both.

Aerobic kickboxing adds a mixture of martial arts with boxing to its form. Kickboxing will give your body the conditioning and toning that it needs.

This exercise is not to be confused with kickboxing that displays physical contact.  This type of exercise has been around for many centuries.

Starting Off Slow

You will want to start slow when doing any exercise including kickboxing. Warm-up exercises are the first thing that you will need to do when starting your kickboxing regimen. This can include sit ups, toe touches, and jumping jacks.

After your warm up for about fifteen minutes, you will do about thirty minutes of kickboxing itself. Sometimes you may want to incorporate punching bags along with jump ropes into your workout.

When you first start your workout, you will need to exercise at your own rate. Make sure not to overdo it or make yourself ill.

Your knee has two bones in it. Four ligaments help to keep these bones joined. Knees carry a lot of the weight of your body.

Even though it is a large joint in your body, it gets injured the most when it comes to playing sports and doing all types of exercises.

Many groups of muscles help support your knee. It is not only a good idea to do knee stretching exercises, but also to strengthen the muscles that give support to your knee.

A physical therapist can put you on track with the right knee stretches, and knee strengthening exercises that you may need.

Hamstring Stretches

Stand up straight and lift one leg to put it onto a chair. Bend where your hip joins toward the chair. You are trying to work your hamstring of the leg that is on the chair.

If you would like to do this exercise while sitting in a chair you can. Make sure you keep your leg straight with the heel of your foot on the floor and lean forward from your hip joint. Reverse legs and repeat.

Jumping rope is one of the best, and most overlooked workouts today.

Most people think that they will lose more weight, or get into shape faster, with expensive gym memberships or fitness equipment.

However, jumping rope can actually burn more calories in thirty minutes, than most workout machines burn in two hours.

In addition, buying a jump rope is more affordable than buying a thousand dollar work out machine.

Jump ropes can be used by most people to quickly get in an effective workout routine. Consider the following tips, and the benefits, of jumping rope for weight loss and getting in shape.

Preparation Is the First Step

First of all, you have to buy the right type of jump rope. While you can find a jump rope for a dollar or two, it is best spend a few dollars more, and get a good quality rope.

After all, you don’t want a rope that is going to snap as you twirl it over your head. You also want to choose a good surface to jump rope on.

Concrete can actually cause pain in your legs and feet, while a laminate floor could be slick and you can slip.