Monday, November 18, 2019

Fitness Exercises – Stretching

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Fitness Exercises - Stretching

Stretching is an exercise designed to extend the limbs and muscles to their full extent. When you stretch, you expand your muscles and limbs by lengthening or widening. Stretching is essential to overall Fitness.

One of the major benefits of stretching is that it increases your flexibility. Regular stretching can help retain your flexibility and a good range of motion when you grow old, not only for exercising but for your daily activities as well. Flexibility exercises, such as bending and twisting movements cut the risk of injury from strenuous exercise and lessen muscle soreness. Stretching also has postural benefits. Even so, the key to a healthy and natural posture is a balance of strength and flexibility between opposing muscle groups.

Stretching Guidelines
While Stretching appears a bit bland compared to resistance exercises, without a Good Stretch, all your hard work at the gym would go to waste. This section will help you improve and make the most out of your stretches. Read here for more information.
Types of Stretching
Although there are various types of stretching, the Two Basic Types of Stretches are the Ballistic Stretch and the Static Stretch. These two stretches are essential in your Warm-up and Cool-down Fitness Routine. Learn these two stretches in this section.
Neck and Shoulder Stretches
It’s important to maintain good flexibility on your neck and muscles since these are where most people accumulate tension. This section contains instructions on how to stretch your neck and shoulder muscles properly to avoid accumulation of tension.
Chest and Arm Stretches Chest and Arm Stretches
The chest, like the neck, is also a common area for tension build-up. Instructions on how to do the Basic Chest and Arm Stretches that can help prevent muscle tension in the chest and upper back can be found in this section.
Back Stretches Back Stretches
The back takes in tension more than any other part of the body. It is necessary to stretch the back properly after exercise. This section contains instructions on how to do the basic back stretches. Read here for more information.
Leg Stretches Leg Stretches
Another part of your body that you need to stretch is your legs. Instructions on how to do the basic leg stretches which target the major leg muscles like the hip flexor (often the most neglected leg muscle) can be found in this section.
Stretching Sequences Stretching Sequences
This section will provide you with the suggested sequential stretches to have a good and relaxing stretch. When your body becomes accustomed to a particular stretch, you can increase the duration time of each exercise to lengthen a particular stretch.

The Two Basic Types of Stretches – the Ballistic Stretch and the Static Stretch – are essential in your Warm-up and Cool-down Routine. While stretching may appear a bit bland as compared with resistance exercises such as Free Weights and Weight Training exercises, without a good stretch, all your hard work at the gym will not be complete.

Although it seems easier to get into the habit of stretching some muscle groups than others, it is important to stretch all major muscle groups. Besides a general stretch of major muscle groups, stretch the specific muscles required for your sport or Fitness Activity to avoid unnecessary injuries.

Fitness Training with Weights on a Gym Machine

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Fitness Training with Weights on a Gym Machine

The primary advantage of weight training equipment is that they are comparatively safe and easy to use. Experts often advise new exercisers, who are starting on their first strength-training program, to start with machines rather than free weights. This is because in many ways, machines dictate the exercise. Also, by the guiding movement, machines automatically initiate proper form and help prevent injury. Before you begin each exercise on the machine, be sure to adjust the seat to your height and the weight stack to your fitness program. The following are the ten most common weight training routines which you could do:

Leg Curl 
Lying position

  1. Lie face down and hook your ankles behind a padded bar.
  2. Press your hips down and bend your knees to bring your heels toward your buttocks.
  3. Straighten your legs to return to the starting position.

Sitting position

  1. Sit and hook your ankles behind a padded bar.
  2. Lift your lower legs until they are parallel to the floor.
  3. Bend your legs to the starting position.

Leg Press 

  1. Lie on your back with your knees bent.
  2. Rest your feet against a pad.
  3. Push your legs up and forward, but stop a few degrees short of the straightest possible extension.
  4. Bend your knees to return to the starting position.
  5. Fitness Training with Weights on a Gym Machine

Triceps Press 

  1. Sit and clutch the handles at your sides with your elbows bent.
  2. Straighten your arms and press downward and back.
  3. Bend your elbows and return to the starting position.

Arm or Biceps Curl 

  1. Sit and place your arms in front of you.
  2. Clutch the handles.
  3. Bending at the elbows, pull them up toward your shoulders.
  4. Straighten your elbows to return to the starting position.

On some machines:

  1. Stand with your arms lowered in front of you.
  2. Clutch the handles.
  3. Bending at the elbows, pull them up toward your chest.
  4. Straighten your elbows to return to the starting position.

Chest FlyChest Fly 

  1. Sit and raise your forearms to chest level.
  2. Place your forearms behind padded panels or clutch padded handles.
  3. Press your forearms together in front of you.
  4. Return to the starting position.

On some machines:

  1. Lie on your back and grasp handles above your chest.
  2. Extend your arms out to your sides.
  3. Bring your hands up above your chest.
  4. Return to the starting position.

Shoulder Press 

  1. Sit and clutch the handles at chest or shoulder level.
  2. Push them straight up.
  3. Lower your arms to the starting position.

Upright Row 

  1. Stand with your arms extended in front of your hips.
  2. Clutch the handles.
  3. Bending and raising the elbows, pull the handles back and up to shoulder level.
  4. Lower your arms to return to the starting position.

Fitness Training with Weights on a Gym Machine

Chest Press 

  1. Sit and clutch the handles in front of you at chest level.
  2. Push the handles away from your body.
  3. Bend your elbows to return to the starting position.

Seated Row 

  1. Sit and bend your legs.
  2. Clutch the handles in front of you.
  3. Bending the elbows, pull the handles back as if rowing a boat.
  4. Return to the starting position.

Lat Pull-down

  1. Sit and clutch the overhead bar.
  2. Leaning back a little, pull the overhead bar down in front of your body to chest level.
  3. The weights will pull your arms upward to return to the starting position.

Whether you prefer working with free weights, weights on gym machines or just with your own body weight, the important thing to do is to start realistically and keep at it – at all costs.

Kids Camp Offers a Fun and Safe Summer Alternative

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Kids Camp Offers a Fun and Safe Summer Alternative

LifeCenter Plus Health and Fitness Club is offering a variety of summer fun programs for kids ages 3 to 15 starting June 4 and continuing through August 22. Parents can select from full-day and half-day summer camp options as well as before and after camp care at the Hudson-based premier health and fitness facility.

The 12 weeks of Kids Camps offer sports oriented programs, action camps and summer themed weeks of fun each designed to appeal to different age groups. The travel camps take students to a different location each day. With more than 35 different weekly camp programs to choose from, Kids Camps at LifeCenter Plus provides children with a memorable summer and parents with peace of mind and a supervised alternative.

Some of the camp themes available include Golf, Arts & Science and Outdoor Adventures for students aged seven to twelve and Zoo Camp, Backyard Fun and Super Hero camp for the younger set.

The half-day and full-day camp options begin at 9 am. The half-day is until noon and the full-day ends at 3 p.m. Additionally, before and after camp hours care is available for school-aged children. All of the weekly camp options are available to members as well as nonmembers of LifeCenter Plus.

We’ve also developed a new counselor-in-training program specifically for the 13-15 aged students interested in becoming a camp counselors and gaining supervision experience, said Jerry Lynch, co-owner of LifeCenter Plus. Students interested in learning supervision and leadership skills can select a camp they would like to attend as an assistant and be partnered with an experienced counselor.

To learn more about the Kids Camps programs available at LifeCenter Plus, go online to www.lifecenterplus.com. The Kids Camps information is under the Kids Klub/Plus tab and includes downloadable descriptions, enrollment and registration forms.

Anterior Deltoid Stretch – Neck and Shoulder Stretches

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Anterior Deltoid Stretch – Neck and Shoulder Stretches

One of the major benefits of Stretching is that it increases your flexibility. While Stretching may appear a bit bland as compared with resistance exercises such as Training with Free Weights and Weight Training Exercises, without a good stretch, you will not be able to minimize the risk of injury.

The anterior deltoid is the front part of the deltoids or “delts”. The deltoids muscle is the cap of the shoulder and has three parts: anterior (front), lateral (side), and posterior (rear). The anterior deltoid allows you to raise your arms to the front. The lateral deltoid allows you to raise your arms to the side, while the posterior deltoid allows you to rotate your arms to the rear.

Anterior Deltoid Stretch – Neck and Shoulder Stretches

Stengthen the muscles in your shoulders by doing the Anterior Deltoid Stretch. This section will show you how to do this exercise:

STEP 1: Stand (with feet hip-width apart) and keep your back straight. Holding by the wrist, take your right arm behind you and gently ease it behind your back.

STEP 2: You should feel the stretch at the front of your shoulder. While doing this, be sure to keep your shoulders straight. Hold for about 8-10 seconds and repeat on the other arm.

Stress makes your muscles tense up and can cause headache, stiff neck, sore shoulders and a knotted back. Full body stretching will relax your muscles, help you to breathe deeper and release all of the accumulated tension your body takes each day. For a great full, upper, or lower body Stretching Sequence, go to Fitness Exercises: Stretching Sequences.

Prone Quadriceps Stretch (Leg Stretches)

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Prone Quadriceps Stretch (Leg Stretches)

One of the major benefits of Stretching is that it increases your flexibility. While Stretching may appear a bit bland as compared with resistance exercises such as Training with Free Weights and Weight Training Exercises, without a good stretch, you will not be able to minimize the risk of injury.

Quadriceps Stretches strengthen your knees. Bear in mind that by keeping your quads strong, you also cut the risk of knee injury from strenuous Fitness activities.

Prone Quadriceps Stretch (Leg Stretches)

The quadriceps consist of four muscles located at the front of the upper leg and are more commonly known as “thighs”. These muscles are the Vastus Lateralis, Vastus Intermedius, Vastus Medialis, and Rectus Femoris. They run along the front of the thigh, starting from the hip joint and ending at the knee joint. The four muscles act together to extend the knee and flex the hip. It is important to stretch these muscles especially before Walking, Running, Jumping, and Climbing.

STEP 1: Lie face down (on the mat or on the floor). You can place your free hand in between your forehead and the floor to be more comfortable.
STEP 2: Maintaining your hips on the floor, bring your left leg up behind you and hold your foot. Keep your head down and your neck relaxed. Hold for about 10-12 seconds then repeat on the right leg.

Cycling, Skiing, and Hiking also work these muscles. Other exercises that target your quadriceps include leg extensions, Squats, Lunges, and Leg Press machine.

It would be relaxing if we get into a really good Stretching session to release all of the accumulated tension our bodies take each day. For a great full, upper, or lower body Stretching Sequence, go to Fitness Exercises – Stretching Sequences.