Saturday, August 17, 2019

Fitness Exercises – Stretching Sequences

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With the loads of battering our bodies take each day, it would be relaxing to get into a really Good Stretching Session to release all of that accumulated tension. The following Stretching Sequences are suggestions to Having a Good and Relaxing Stretch. Keep in mind that the duration times of each exercise are merely suggested minimums. When your body becomes accustomed to a particular stretch, you can increase the duration time of each exercise to lengthen a particular stretch.

Stretch sequence for the entire body 

For this stretching sequence, maintain a slow and controlled breathing all throughout. The calculated stretching time is 7-10 minutes.

Stretch Duration
Neck stretch 8-10 seconds
Shoulder stretch 10 seconds
Triceps stretch 10 seconds
Chest stretch 10 seconds
Upper back 8-10 seconds
Calf stretch 10-15 seconds
Hip flexor 10-12 seconds
Standing hamstring stretch 8 seconds
Adductor stretch 10-15 seconds
Spine Rotation 8-10 seconds
Lower back 8-10 seconds
Glute stretch 8-10 seconds
Prone quadriceps stretch 10-12 seconds

Stretch sequence for the lower body 

If you have been out walking or running, or maybe have just been intensely working out your lower body, and still have a lot of time to stretch, the following stretch sequence will provide you with a major lower body stretch. The calculated stretching time is around 5-7 minutes.

Stretch Duration
Calf stretch 10-15 seconds
Hip flexor 10-12 seconds
Adductor stretch 10-15 seconds
Abductor stretch 12-15 seconds
Spine rotation 8-10 seconds
Lower back stretch 8-10 seconds
Glute stretch 8-10 seconds
Prone hamstring stretch 8-10 seconds
Prone quadriceps stretch 10-12 seconds

Standing stretch sequence for the on-the-go 

This suggested stretching sequence is for those people who have a very busy schedule and do not have time for a full-body stretch. The following standing exercises, although they are not time consuming, stretches all the major muscles. This quick sequence is also an ideal cool down after a fast walk, a run, or even a game of football. The calculated stretching time is around 5 minutes.

Stretch Duration
Shoulder stretch 8-10 seconds
Chest stretch 10 seconds
Upper back stretch 8-10 seconds
Calf stretch 10-15 seconds
Standing hamstring stretch 8 seconds
Standing quadriceps stretch 8-10 seconds

It would be relaxing to get into a really Good Stretching Session to release all of that accumulated tension our bodies take each day.

5 Components of Personal Fitness | Physical Workouts

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When you look at Fitness, you need to remember that it’s more than just exercising. Neither is it just about your Weight Control, strength, endurance, Fat and Calorie Content. Fitness is a combination of all of these, and more. To easily understand Physical Fitness, you should look into its parts. But to achieve fitness or your Fitness Goals, you need to balance all its components. The following has been generally agreed to be the 5 components of fitness:

    1. Cardiorespiratory endurance 
      This is the body’s ability, over sustained periods of physical activity, to deliver oxygen and nutrients to tissues, and to remove wastes. To measure this Fitness Component, you can step on and off a 10- to 12-inch-high step and then take your heart rate after three to five minutes. You can also do long Runs and Swims to assess your cardiorespiratory endurance.
    1. Muscular endurance 
      This is the ability of a muscle, or a group of muscles, to sustain repeated contractions or to continue applying force against a fixed object. For a fitness assessment of your muscular endurance, you can do push-ups on your fitness mats. The more push-ups you can do, the fitter you are.
    1. Muscular strength 
      This is the muscle’s ability to exert force for a brief span of time. You can measure physical fitness components, like this, by lifting weights.

Back Stretch - Lower Back Stretch

    1. Flexibility 
      This is the ability to move joints and use muscles through their full range of motion. This should be performed before and after each workout. By performing a simple motion and observing how far you can go, you can assess the flexibility of each part of your body. The sit-and-reach test is a good measure of flexibility of the Lower Back and Backs of the Upper Legs.
  1. Body composition 
    This Fitness Component is the ratio of lean body mass to fat. Lean body mass represents the weight of water, muscle, bone and internal organs. Body fat represents the remaining fat tissue and is expressed as a percentage of total body weight. Because muscle weighs more than fat, it is important to measure your body composition rather than your body weight when you Evaluate Your Fitness Level. Body composition can be measured through the Body Mass Index or BMI. If you are using body composition to measure your fitness goals, it is important that you use the same body fat measurement technique.

As written in all fitness books, getting into Stretching and Resistance Exercises will improve and enhance your cardio respiratory endurance, muscular endurance, muscular strength, and flexibility to various extents. Those are the components of physical fitness.

Neck Stretching

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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.

For safety purposes, do not overstretch or bounce your neck to any direction when doing the Neck Stretch.

STEP 1: Stand (with feet hip-width apart) or sit with your shoulders relaxed and arms hanging loosely at sides.

STEP 2: Gently tilt your head sideways to one side to feel the stretch in the other side of the neck. Hold for 8-10 seconds on each side. Repeat 2-3 times.

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.

Push Up Resistance Exercises | Push Ups Exercise & Workout

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Also referred to as the press up, the Push-Up is possibly the most classic of all strength training exercises. This exercise develops your upper body, particularly the pectoralis major muscles or pectorals, and the triceps brachii muscles or triceps. Push-Ups are also a staple in military training.

In a push up exercise, you assume the prone position, your back is straight, and your hands are slightly more than shoulder-width apart. You can start your push up workout very gently. For women, using Push-Up grips will be easier on your wrists.

To prepare your muscles and reduce the risk of injury, make sure to do some warm-up exercises before doing Push-Ups, or any type of exercise for that matter. Grab your fitness shirts and learn how to do the basic push-up in this section:

STEP 1: Assume a prone position on the mat or on the floor.
STEP 2: Maintaining a straight back, bend your elbows to lower your shoulders and upper body until your forehead and nose are almost touching the floor. Straighten your elbows to raise yourself.

Whether you prefer working with treadmills, Free Weights, Weights on Gym Machinesor just with your own body weight, the important thing to do is to start realistically and keep at it – at all costs.

Leg Stretch | Hip Flexor, Glute, Calf, Inner Thigh Stretches

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Leg Stretch | Hip Flexor, Glute, Calf, Inner Thigh Stretches

The following leg stretches target the major leg muscles. Muscles such as the hip flexor are often neglected that’s why it’s important to stretch it. For a great stretch after a long walk or a jog, you can do the hamstring stretches. Keep in mind that these exercises also cut the risk of injury from strenuous exercise and lessens muscle soreness. The following are Fitness Exercises for your Legs. For more detailed information about each fitness exercise, click on an exercise image or its heading. What are you waiting for? Prepare your fitness shirts and shorts now!

Hip Flexor Stretch Hip Flexor Stretch
Muscles such as the hip flexor are often neglected that’s why it’s important to stretch it. Keep in mind that this exercise also cuts the risk of injury from strenuous exercise and lessens muscle soreness. Learn how to do the hip flexor stretches in this section.
Glute Stretch Glute Stretch
The gluteus or “glutes” form your buttocks. This large muscle is mainly used to extend the leg into a straight line with the torso and to rotate leg at the hip. Common exercises which involves the glutes are squats, leg press machine and most stability ball movements.
Supine Hamstring Stretch Supine Hamstring Stretch
The hamstrings consist of three muscles that make up the back of your upper leg – the biceps femoris, semitendinosis, and semimembranosis. Their function is to extend the hip joint and flex the knee. There are various stretching exercises for the hamstrings.
Standing Hamstring Stretch Standing Hamstring Stretch
Quadriceps stretches strengthen your knees. Bear in mind that by keeping your quadriceps strong, you also cut the risk of knee injury from strenuous fitness activities. Practice the Standing Hamstring Stretch and you’re on your way to strong knees.
Standing Quadriceps Stretch Standing Quadriceps Stretch
If you have trouble balancing on one foot, you can stand against a wall or rail for support while doing this exercise. It is important to stretch these muscles especially before walking, running, jumping, and climbing. Learn how this stretch is done in this section.
Prone Quadriceps Stretch Prone Quadriceps Stretch
Quadriceps Stretches strengthen your knees. Bear in mind that by keeping your quadriceps strong, you also cut the risk of knee injury from strenuous fitness activities. It is important to stretch these muscles especially before walking, running, jumping, and climbing.
Inner Thigh (adductor muscles) or Adduction Stretch Adduction (adductor muscles) or Inner Thigh Stretch
Our muscles do not work alone when we perform certain exercises. Our adductor muscles are working simultaneously with others while doing squats, leg presses, or lunges. Make sure that your adductor muscles are in their good condition everytime you perform stretching activities.
Outer Thigh (abductor muscles) or Abduction Stretch Outer Thigh (abductor muscles) or Abduction Stretch
Although the hip abductor muscles work with your other muscles when performing exercises such as squats and lunges, it would be really great if you choose to isolate them. Muscles in the leg such as the hip flexor are often neglected that’s why it’s important to stretch it.
Calf Stretch Calf Stretch
One of the major benefits of stretching is that it increases your flexibility. Calf stretches that bend the knee of the calf being stretched focus on the soleus muscle. On the other hand, calf stretches that extend the knee focus on the gastrocnemius muscle.

It would be relaxing to get into a really Good Stretching Session to release all of that accumulated tension our bodies take each day. For a great full, upper, or lower body Stretching Sequences go to Fitness Exercises – Stretching Sequences.