Dynamic Lower Back Stetches

10 Fitness Tips

1.Exercise does more than just tone your body, it boosts self-esteem, improves mood and revs up metabolism. So suck it up and get moving!

2.If you are looking to shed those last stubborn pounds, you need to increase the intensity of your workouts. Try working at 85 percent of your maximum heart rate (MHR) for optimal results.

3.Getting bored with that same old exercise routine? Chances are you body is too. It’s probably time to switch things up if you want to continue seeing results.
Keep reading for seven more tips from Jillian.

4.Using proper form when working out is the key to getting the results you want and preventing injuries. Think quality over quantity. Take the time to perfect your form in order to get the results you want and keep your body healthy and strong.

5.Do not exercise on an empty stomach. This way you’ll have energy during your workouts and will burn fat instead of muscle.

6.Don’t over do it. When starting out consult your physician. Work to beginner/intermediate levels. Stay at around 70 percent of your MHR. In a couple of weeks or so as you become stronger and more fit, begin to up your intensity for best results.

7.For fast results, try circuit training. This is an exercise technique that utilizes a series of moves in swift succession with no rest in between. For example: push-ups into squats followed by jumping jacks. This method allows your workouts to strengthen while burning fat at the same time.

8.To ramp up your fitness regimen try incorporating high intensity interval training. This simply means working short bouts (30 seconds, 60 seconds, 90 seconds, two minutes) of cardio into your strength training routine.

9.Six pack abs are not about crunches. You cannot spot reduce fat. The best way to get the washboard tummy is by burning the fat off on top of the muscle with a combination of diet, cardio, and over all resistance training.

10.When you are on the treadmill don’t hold on. If you hold on while walking or jogging, it decreases the intensity, which decreases your calorie burn by up to 24 percent.


Source: Jillian Michaels

The Secret To Successful Fitness Resolutions

While you can't wave a magic wand and make your resolution come true, there are some easy steps to take that will make it easier to fulfill your promise to yourself.


•Choose an attainable goal. Resolving to look like a male-model is not realistic for most of us, but promising to include daily physical activity in our lives is very possible.


•Avoid choosing a resolution that you've been unsuccessful at achieving year after year. This will only set you up for failure, frustration and disappointment. If you are still tempted to make a promise that you've made before, then try altering it. For example, instead of stating that you are going to lose 30 pounds, try promising to eat healthier and increase your weekly exercise.


•Create a game plan. At the beginning of January, write a comprehensive plan. All successful businesses start with a business plan that describes their mission and specifics on how they will achieve it. Write your own personal plan and you'll be more likely to succeed as well.


•Break it down and make it less intimidating. Rather than one big end goal, dissect it into smaller pieces. Set several smaller goals to achieve throughout the year that will help you to reach the ultimate goal. Then, even if you aren't able to reach your final goal, you will have many smaller, but still significant, achievements along the way. For example, if your goal is to complete a 10K race, your smaller goals could be running a 5K in less than 30 minutes, adding upper and lower body strength training to increase your muscular endurance, and running 2 miles with a personal best completion time.


•Make contingency plans: don't assume sticking to your plan will be smooth sailing. Plan on hitting bumps along the resolution road and be prepared with specific ways to overcome them. What will keep you from skipping your workout or stop you from having a cigarette? This may mean seeking help from family or a professional, writing in a journal, etc.


•Give it time: most experts agree that it takes about 21 days to create a habit and six months for it to actually become a part of your daily life.


•Reward yourself with each milestone. If you've stuck with your resolution for 2 months, treat yourself to something special. But, be careful of your reward type. If you've lost 5 pounds, don't give yourself a piece of cake as a reward. Instead, treat yourself to something non-food related, like a professional massage.


•Ask friends and family members to help you so you have someone to be accountable to. Just be sure to set limits so that this doesn't backfire and become more irritating than helpful. For example, if you resolve to be more positive ask them to gently remind you when you start talking negatively.


•Don't go it alone! Get professional assistance. Everyone needs help and sometimes a friend just isn't enough. Sometimes you need the help of a trained professional. Don't feel that seeking help is a way of copping out. Especially when it comes to fitness, research studies have shown that assistance from a fitness professional greatly improves people's success rate.


Limit your number of promises. You'll spread yourself too thin trying to make multiple changes in your life. This will just lead to failure of all of the resolutions.

•Test your flexibility: realize that things change frequently. Your goals and needs may be very different in April then they were when you made your resolution in January. Embrace change, even if that means that your resolution is altered.


•Keep a journal: A journal helps you recognize your positive steps and makes it harder to go back to the same old habits.
On average only about 20% of us keep our New Year's resolutions. Unfortunately, some of the biggest failures are found in fitness resolutions. But don't let the statistics get you down. By following the tips above you'll be better equipped to fall into the successful 20% category.


Source: About.com

The Benefits Of Stetching

As you age, your muscles tighten and range of motion in the joints can be minimized. This can put a damper on active lifestyles and even hinder day-to-day, normal motions. Tasks that used to be simple, such as zipping up a dress or reaching for a can off of the top shelf, now become extremely difficult. A regular stretching program can help lengthen your muscles and make daily living activities easier.

Everyone can learn to stretch, regardless of age or flexibility. Stretching should be a part of your daily routine, whether you exercise or not. There are simple stretches you can do while watching TV, on the computer, or getting ready for bed. If you are doing strength training exercises, stretch in between sets. It feels good and saves time from stretching at the end of the workout!

It does not have to involve a huge time commitment, but stretching can end up giving you huge results! Here are just a few of the benefits you can expect from a regular stretching program:

- Reduced muscle tension
- Increased range of movement in the joints
- Enhanced muscular coordination
- Increased circulation of the blood to various parts of the body
- Increased energy levels (resulting from increased circulation)

Stretching is important for people of all ages! One of the greatest benefits of stretching is that you’re able to increase your range of motion, which means your limbs and joints can move further before an injury occurs. Post-exercise stretching can also aid in workout recovery, decrease muscle soreness, and ensure that your muscles and tendons are in good working order. The more conditioned your muscles and tendons are, the better they can handle the rigors of sport and exercise, and the less likely that they'll become injured.

Stretching comes naturally to all of us. You might notice that if you have been sitting in a particular position for a long time, you stretch unconsciously. It feels good! In addition to that good feeling, a consistent stretching program will produce large gains in flexibility and joint movement. Be kind to your muscles and they will be kind to you!


Source: Sparkpeople.com

Fitness 101

Physical fitness is something that more people are really taken to heart as they get older and realize that it helps their overall health. Workouts are becoming more commonplace than ever before at work, in the home, or even at a gym. Many times people forget the small things that can really help them get the most out of their workouts. We have compiled some great tips to help you take that workout to the next level.

You may have heard this a million times but drink lots of water. Humans can survive days and sometimes even months without food, but without water you can die within a day. People who have extra strenuous workout regiments tend to lose body fluid very rapidly. If you are a sports enthusiast than you can also consider using some sports drinks into your workouts. One word of caution though, still makes sure water is part of the workout. Drinking nothing but sports drinks is not advisable as you still need water. Sports drinks many times have lots of sugar which isn't something that you want in your body. Water is natural and nothing can beat the taste of ice cold water.

Vegetables were what mom would always tell you to eat and there is truth to that. As you workout more your body needs the vitamins and mineral supplements that fruits and vegetables can give you. It will also make your body stronger and help you fight of diseases. Don't underestimate the power of these powerhouses when it comes to fueling your workout. Always remember to use in proper portions and choose a wide of variety so you can get the most of what you take into your body.

Calcium intake is another vital element that should be in your plan of action. Calcium is vital to the development and provides strength to your bones. By having stronger bones it also prevents injuries and lets you do more. It's usually found in dairy products and should be a part of your workout for maximum production.

Warm up exercises are something that many people forget about. If you talk to any fitness expert, they will tell you the value you of warming up before starting any kind of workout. Preventing injuries is just one of the many benefits of it. Cooling down is something that is also very important in your workout. Cooling down is when your workout is done and you should slowly relax and let your body get back to pre workout conditions.

These tips are just some of the things that will make your workout better and give you the ability to take it to the next level. Each step of your workout should be put in for your overall success. As you follow each step you will get stronger and in time be in better shape. Remember it takes time to improve your body and exercise is the best way to get there. If you follow these tips, you should be there in no time at all.


Source: Jeffrey Meier, http://EzineArticles.com/?expert=Jeffrey_Meier

10 Ways To Recover Quickly After Exercise

Do you know what to do after exercise to speed your recovery from a workout? Your post exercise routine can have a big impact on your fitness gains and sports performance but most people don't have an after exercise recovery plan.
Most people exercise for the benefits they get from their workout: improved sports performance, better endurance, less body fat, added and even just feeling better. In order to maintain an exercise routine it's important to recover fully after exercise. Recovery is an essential part of any workout routine. It allows you to train more often and train harder so you get more out of your training. Do you have a good after exercise plan?

Why Recovery After Exercise Is Important

Recovery after exercise is essential to muscle and tissue repair and strength building. This is even more critical after a heavy weight training session. A muscle needs anywhere from 24 to 48 hours to repair and rebuild, and working it again too soon simply leads to tissue breakdown instead of building. For weight training routines, never work the same muscles groups two days in a row.

10 Ways To Recover Quickly After Exercise

There are as many methods of recovery as there are athletes. The following are some of the most commonly recommended by the experts.

1.Rest. Time is one of the best ways to recover (or heal) from just about any illness or injury and this also works after a hard workout. Your body has an amazing capacity to take care of itself if you allow it some time. Resting and waiting after a hard workout allows the repair and recovery process to happen at a natural pace. It's not the only thing you can or should do to promote recovery, but sometimes doing nothing is the easiest thing to do.

2.Stretch. If you only do one thing after a tough workout, consider gentle stretching. This is a simple and fast way to help your muscles recover.

3.Cool Down. Cooling down simply means slowing down (not stopping completely) after exercise. Continuing to move around at a very low intensity for 5 to 10 minutes after a workout helps remove lactic acid from your muscles and may reduce muscles stiffness. warming up and cooling down are more helpful in cooler temperatures or when you have another exercise session or an event later the same day.

4.Eat Properly. After depleting your energy stores with exercise, you need to refuel if you expect your body to recover, repair tissues, get stronger and be ready for the next challenge. This is even more important if you are performing endurance exercise day after day or trying to build muscle. Ideally, you should try to eat within 60 minutes of the end of your workout and make sure you include some high-quality protein and complex carbohydrate.

5.Replace Fluids. You lose a lot of fluid during exercise and ideally, you should be replacing it during exercise, but filling up after exercise is an easy way to boost your recovery. Water supports every metabolic function and nutrient transfer in the body and having plenty of water will improve every bodily function. Adequate fluid replacement is even more important for endurance athletes who lose large amounts of water during hours of sweating.

6.Try Active Recovery. Easy, gentle movement improves circulation which helps promote nutrient and waste product transport throughout the body. In theory, this helps the muscles repair and refuel faster.

7.Have a Massage. Massage feels good and improves circulation while allowing you to fully relax. You can also try self-massage and Foam Roller Exercises for Easing Tight Muscles and avoid the heavy sports massage price tag.

8.Take an Ice Bath. Some athletes swear by ice baths, ice massage or contrast water therapy (alternating hot and cold showers) to recover faster, reduce muscle soreness and prevent injury. The theory behind this method is that by repeatedly constricting and dilating blood vessels helps remove (or flush out) waste products in the tissues. Limited research has found some benefits of contrast water therapy at reducing delayed onset muscle soreness (DOMS).
How to use contrast water therapy: While taking your post-exercise shower, alternate 2 minutes of hot water with 30 seconds of cold water. Repeat four times with a minute of moderate temperatures between each hot-cold spray. If you happen to have a spa with hot and cold tubs available, you can take a plunge in each for the same time.

9.Get Lots of Sleep. While you sleep, amazing things are taking place in your body. Optimal sleep is essential for anyone who exercises regularly. During sleep, your body produces Growth Hormone (GH) which is largely responsible for tissue growth and repair.

10.Avoid Overtraining. One simple way to recovery faster is by designing a smart workout routine in the first place. Excessive exercise, heavy training at every session or a lack of rest days will limit your fitness gains from exercise and undermine your recovery efforts.

Listen to Your Body for a Faster Recovery

The most important thing you can do to recovery quickly is to listen to your body. If you are feeling tired, sore or notice decreased performance you may need more recovery time or a break from training altogether. If you are feeling strong the day after a hard workout, you don't have to force yourself to go slow. If you pay attention, in most cases, your body will let you know what it needs, when it needs it. The problem for many of us is that we don't listen to those warnings or we dismiss them with our own self talk ("I can't be tired, I didn't run my best yesterday" or "No one else needs two rest days after that workout; they'll think I'm a wimp if I go slow today.").


Source: About.com

Exercising in hot or humid weather

When doing any vigorous physical activity in hot or humid weather, especially if you are not used to exercise, you risk heat illness, including heat exhaustion and heatstroke. Your body produces heat when you exercise vigorously, and that heat can combine with the outside heat to reach dangerous body temperatures. High humidity prevents your body from cooling itself through the evaporation of sweat because the sweat does not evaporate as easily or as quickly in humid air. You will need to drink more water in hot, humid weather to cool your body.

If the air temperature is less than 80 F, you can be active outside without taking any extra precautions. As you exercise:

Drink water periodically, such as a few ounces every 20 to 30 minutes.
Lower the intensity of your exercise if you are getting hot.
Find some shade if you are exercising outside.
When the temperature gets past 80 F, consider both the heat and the humidity. The hotter or more humid it is, the higher the risk of heat-related illness. For example, if the humidity is 60%:1

Be careful exercising in temperatures of 80 F to 85 F.
Experts advise being extremely careful between about 85 F and 90 F
The conditions are considered dangerous or extremely dangerous at temperatures over 90 F.
When the weather is hot or humid, or both, consider exercising early in the morning or in the evening, or in an air-conditioned area. You also have less chance of overheating if you choose less strenuous exercise. If you usually jog or run, try taking a walk on a shady sidewalk.

If you are a distance runner or a triathlete, there is a chance you could overhydrate during your training or event. Overhydration (hyponatremia) can be caused by exercising over a very long period of time, especially in hot or humid weather, and drinking too much fluid. It can cause symptoms such as nausea, confusion, and feeling bloated. Although it is rare, it is a medical emergency when it happens. An athletic trainer or sports nutritionist can help you learn ways to avoid overhydration.

It is important to listen to your body and get help from a health professional if you stop sweating or have other symptoms of heatstroke, such as confusion.


Source: Shannon Erstad, MBA/MPH