Tag Archives: Fitness

Practical Tips on Stretching After Completing a Round of Running

Running and striding are two of the most effective forms of workouts that have been vetted by health experts and medical specialists. When it comes to running a long distance in one go, say 3-4 miles, your body naturally gets thoroughly exhausted at the end of the run. When you find yourself huffing and puffing, trying to catch your breath, carrying out a few stretching exercises will go a long way in enabling you to calm down gradually.

At the same time, your nimbleness and flexibility will receive a boost as a result of stretching out your limbs and torso following a round of running. In order to make the most of your stretches, it is strongly recommended that you perform the same immediately after you’re through with running when the sinews and ligaments are agitated and more flexible. Exhale and inhale consistently and deeply while you stretch and the stretches should be done in a manner which makes you feel a wee bit uncomfortable and taut.
Normally, these stretch outs should not cause you any pain but in case you do, you should stop immediately and get in touch with a physician without delay.

Hip Stretch: Stay Put for 15 Seconds

Stand in an erect posture and bring your left leg ahead. At the same time, do not bend the right leg or thrust your butt out. Now, try bending the left leg (which is in forward position) while arching backwards and at the same time, drive the right buttock to the fore. Keep performing this stretching till you feel the stress on the right hip. Repeat this stretch exercise with the right leg.

Thigh Stretch for 15 Seconds

Take hold of the left foot from behind, and slowly try pushing the toe in the direction of the left buttock. This helps in drawing out the left thigh’s front. See to it that the knees mildly brush against each other and keep yourself perfectly ramrod while conducting the stretches. Follow the same stretching pattern with the other leg.

15 Seconds Hamstring Stretch

Put the right leg forward and place your wrists firmly on the hips. Raise the toes of your right leg and try bending the left leg. Arch towards the right leg without bending back. Repeat this exercise with the left leg.

15 Seconds Stretching of Iliotibial Band

Place the left leg in front of the right in order to stretch the right ITB and tilt towards the left while pushing out the right hip. Do not attempt to go forward or jut out your buttocks. Repeat the process with the right leg.

Calf Stretch: 15 Seconds

Bring the right leg forward and bend it all the time keeping the left leg straight so as to put the stress on the calf muscles at the left leg’s back. Repeat this stretch with the left leg.

Lower Back and Buttock Stretches: Each for 15 Seconds

Lie down on the floor in a supine position and keep both the legs straight. Slowly raise the right knee and pull it towards the chest in order to feel the stress on the lower back. Hold the position for 15 seconds, then repeat the procedure with the other knee, and finally do the exercise with the knees together.

For stretching the buttocks, raise the knees while lying on the floor with the leg positioned straight. Next, try crossing the left leg atop the left thigh, and firmly hold the left thigh’s back with both the hands, and bring the left leg in front of the chest. Do this same workout with the right leg.

If you want more tips on how to stretch after a running workout, get in touch with Douglas Powell who is a professional masseur or visit www.orlandomalemassage.com. You can also reach him at 407.325.8866

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7 ways in which you can benefit from exercising regularly

How Exercise Can Help YouThe numerous and varied benefits of exercising on a routine basis have long been known to mankind. Starting from fitness experts to medical professionals to sportspersons and even ordinary men and women are well aware of the health benefits of workouts. You can exercise in different ways including but not limited to walking, cycling, running, swimming, jogging, weightlifting, and bodybuilding for boosting your mood, keeping your weight under control, and sleeping soundly at night.

Following are some of the most significant health benefits that you can take advantage of when you maintain a workout regimen.

1. Exercises go a long way in combating diseases and keeping disorders at bay
Existing in the 21st century is tantamount to putting up with stress. Stress has become an inevitable and unavoidable factor in modern-day living and there’s hardly anybody who does not suffer from stress to a certain extent. Anxiety and tension contribute majorly towards our suffering from a host of lifestyle diseases like heart disease, hypertension, and diabetes.

One time-honored and effective way of dealing with lifestyle diseases as well as preventing or delaying the onset of health conditions is to physically exerting yourself habitually. Exercising routinely will go a long way in preventing or coping with symptoms associated with heart attacks, strokes, depression, a range of cancers, osteoarthritis, type 2 diabetes, and high blood pressure.

2. Workouts help keep weight under control
Enough studies and researches have been conducted which have established that exercise helps keep you fit and slim. In fact, exercising customarily will enable you to burn excess calories thus keeping your from putting on weight which make you obese. You may not always find the time to hit the gym five or six times in a week, even if you have the inclination, owing to your busy schedule.

But if you are sincere about keeping your weight under control, then you will always find the time to climb the stairs, jog for a mile, and walk to the department store for fetching your daily necessities.

3. Exercises keep you energetic all through the day
Lifting weights, running on the treadmill or running for half an hour early in the morning will aid in keeping your bones, muscles, tissues, and bodily organs in perfect working order.

4. Exercises boost up your mood
Given the hectic lifestyles we lead nowadays, it is not uncommon to be stressed out at the end of the working day and feel dispirited. Engaging in some form of physical activity like brisk walking or running at a controlled pace even for just 20-30 minutes can recharge your batteries and make you feel refreshed.

5. Workouts help you to lead an active sexual life
Making the most of your sex life and exercising go hand in hand. Exercising every day will get you in the mood for enjoying an aggressive romp with your partner.

6. Exercises contribute greatly to sleeping soundly at night
Visiting the gym or exercising in the comfort of your home will let you fall asleep within 5-10 minutes of hitting the sack. However, do not exercise 2-3 hours before bedtime.

7. Exercises help to connect with nature and become sociable
Cycling, jogging or walking offers you the opportunity of connecting with nature and going on a hiking or camping trip help broaden your social network.

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Will Opting for Massages On a Regular Basis Help You Slim Down?

Will Opting for Massages On a Regular Basis Help You Slim Down?The effectiveness of time-honored strategy of blending a standardized workout regimen with a balanced dieting program has been overwhelmingly proved when it comes to losing weight. Nevertheless, for a significant proportion of individuals, this combo therapy has not been able to deliver the goods for reasons, the discussion of which is not the objective of this article. Unfortunately for these persons, the popular alternative weight loss techniques, more often than not, come to naught.
It won’t be an exaggeration to state in this context that in order to sustain a good quality of life, it becomes indispensable to lose excess weight and maintain a slim and trim physique. However, if conventional weight loss methods have not worked for you, you can still expect the desired results by trying out other means. For instance, you can hire a professional masseur who will massage your entire body in a manner that will eventually enable you to get rid of the excess flab around your abdomen, waist, and the thighs.

1. Massages can go a long way in stimulating metabolism
There are countless individuals that tend to put on weight inordinately owing to a metabolic rate which is slower than normal, eventually making them obese. A sluggish metabolic rate implies that your digestion is delayed which in turn delays the assimilation of nutrients by the body. Those with slow metabolism also tend to become fatty and the entire mechanism of gaining weight is exacerbated during periods of stress that has become unavoidable nowadays.
Significantly enough, a specialized massage that endeavors to melt the obstinately sitting fat by accelerating the calorie torching mechanism, can fast track a slow metabolic rate. Additionally, massages can be efficacious in getting relief from stress that causes one to binge and put on unwanted pounds.

2. Massages help shed flab and buildup of muscle mass
A massage can contribute significantly towards your losing the unwarranted fat that has the tendency to buildup primarily around the abdomen and waist regions. However a single or onetime massaging session will simply not be enough. If you wish to realize the outcome you are looking forward to then hiring an experienced masseur for multiple sessions will become imperative.
You’ll observe how a significant amount of the accumulated fat is transformed into muscle tissues once you have been through a few massaging sessions. A seasoned professional with several years of experience under his or her belt is well versed with the special kneading techniques for encouraging muscle growth and development. Massages, on the other hand, will also let your body weed out unwanted and damaging toxins.

3. Massages work great in helping drain out water from the body
Many individuals who are finding it difficult to melt fat by exploiting the traditional weight loss techniques will be pleasantly surprised to know a considerable proportion of the additional weight is comprised of water. Cells tend to absorb and retain the excessive water in the body that usually leads to cellulite. This is where a robust massage can work wonders activating the dermatological cells to give up the extra water and relieving cellulite.
Rounding up, it can be inferred that massaging sessions will work best (with respect to weight loss) when you stick to wholesome diets as well as persevere with your exercise program.
You can contact Douglas Powell at 407-325-8866 for scheduling a massaging therapy or log in at www.orlandomalemassage.com for complete details.

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‘Thinking’ Your Way To Improved Fitness

'Thinking' Your Way To Improved FitnessScientists at Stanford University in California have recently found that physical fitness and exercise are not only reliant on your physical activities and performance, but also your psychological activities and well being.

Trusted study author Octavia Zahrt, Ph.D., noted that perception can either positively or negatively influence your fitness levels and mental health. In other words, experts are realizing, through clinical trials of studying human subjects that not only do people underestimate their current activity levels, but also the roles everyday activities might play in improving your health.

Experts say that often, people will perceive themselves as ‘underperforming’ or not meeting the necessary daily exercise based on the people they commonly surround themselves with or observe in their everyday environment. And, in many studies over the years it has been proven time and time again that the anxiety or stress related to worries of a lack of sufficient fitness can likewise negatively impact your health  and even weight.

For many people, just working every day, or taking care of your home and kids around the house can easily be at least half, if not 100% of the recommended levels of physical activities, according to the American Heart Association.

Drs. Zahrt and Crum also recently published findings in the weekly Health Psychology journal that illustrates that at least 80 percent of Americans do not get the required amount of recommended daily exercise. This, however, does not mean that they aren’t ‘close’ to doing so, as often individuals are unaware of just how much is ‘enough.’

A recent clinical study at Stanford University included the observation of 87 hotel room attendants, across seven different hotels to observe their BMI, waist to hip ratio, blood pressure, and weight loss over the course of just four weeks. Ironically enough, all of the participants showed tremendous improvements in their physical health, just based on the exercise they get at work every day alone.

Another concept that scientific researchers are trying to push more to the public is, if and when you are made aware of ‘ or research ‘ your current activity and exercise levels, doing so may very well effectively motivate you to work out MORE!

Positive thinking also goes a long way, as the stress and anxiety of everyday work, school, or family can quickly land people into unwanted spouts of depression, overeating, under eating, and overall missing sufficient sleep necessary to be healthy and efficiently manage their weight.

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Good Reasons For Strength Training

Good Reasons For Strength TrainingIf one watches television enough you’ll think that those weird machines and guru fad diets are the way to fitness. Not so. These methods are based on simple things that you can do on your own and that means knowing the basics of strength training.

Strength training is one of the best overall training regimens that benefit the body and mind on all levels. It’s not about using weights to look like legendary bodybuilder and actor Lou Ferrigno, it’s about using resistance training to shore up the bones, build up the ligaments, increase metabolism, flush out toxins, clear the mind, and much more.

Doctors often recommend resistance training or strength training to any of their patients that are capable of doing them. It’s a preventative and therapeutic move that brings about a better person overall.

Strength training calls for testing each muscle and muscle group until it fails. Meaning you can’t do another repetition of that particular exercise. It means the muscle is tapped out and the muscle tissue is torn and in need of rest and repair. This is how strength and muscle are grown as the body then adds more muscle to repair the damaged tissue. It’s simple biological logic, if a muscle fails, build more muscle to prevent it from failing again.

Don’t worry about strength training being some miserable experience. Today’s strength training regimens have all sorts of great tools and techniques that make it quite the fun experience. You’ve got lots to help you along the way too. New digital body monitoring, your music, your videos, all there to help you keep on pumping it up. This is a far cry from the old days of sweaty, boilermaker gyms. Today’s fitness center or even one’s home can sparkle with excitement and electricity with the latest strength training equipment. Actually, if you put the fun into the goals, you will find yourself more interested in training than going to the local disco. If you join a gym, you’ll meet professionals and local folks who will help you along the way. You can build quite new and vigorous social engagement as well as get fit too. Having positive people who believe in your well-being can only go to your benefit.

So it’s wise to talk to one’s doctor, see if they’ll allow you to do strength training. Your doctor might also recommend a nutritionist to make sure you’re getting the right nutrients that will bring about the best results. If you plan right, and focus on the joy of getting healthy, then your strength training goals should come along smoothly and with big happy results.

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