There is a lot of controversy out there regarding stretching. Should you stretch before should you stretch after? After much research and training, I believe stretching is important after your workout not before.
It's important that your muscles are warm when you stretch otherwise you could end up pulling them. If you prefer to stretch before you run, warm-up before the stretch with some slower walking or other low impact movements such as marching in place or side steps.
Stretching can help lengthen your muscles and brings blood flow to the muscle to help it recover and repair. It can also improve your workouts and keep you from being too sore.
Most of all never, ever stretch a cold muscle.
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As summer approaches don't forget about too much sun exposure. Although the sun is a good source of vitamin D, we must also use wisdom in how long we stay out as well. Stay safe and healthy.
Don't skip your warm up just because it is warm outside. A good warm up & stretch helps to prevent injuries.
Water, water, water. Don't forget to hydrate.
Wear light-colored clothing made of synthetic blends that are designed to wick moisture away from the skin. Avoid cotton clothing, which retains moisture.
Wear a hat, sunglasses and sunscreen to minimize the affect of the sun’s rays on your body.
Avoid life-threatening heat stroke (a core body temperature above 104°F), avoid strenuous activities during high temperatures.
Exercise smart and use common sense.
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Have you ever craved something sweet? Of course you have. We all do. Well, how do you feel afterwards? Give this a try next time you have a craving for something sweet and sugary. Have fruit. You can eat twice as much and still be at far less calories and none of the guilt. Plus the fiber, vitamins and minerals. Diabetics need to really be careful though and should discuss with your doctor acceptable fruits that can safely be included in your diet so as to avoid hyperglycemia ( high blood sugar levels ).
1. Almost everyone can do it.
2. Helps with weight loss/management.
3. Helps to maintain strong bones.
4. No special equipment other than good shoes.
5. One of the simplest ways to get moving.
6. Reduces symptoms of stress/depression.
7. It is a low-impact exercise.
8. Lowers the LDL ( bad ) cholesterol.
9. Raises HDL ( good ) cholesterol.
10. Can help to lower blood pressure.
11. Can help with the management of type 2 diabetes. ( always work with your doctor on this & follow his/her advise )
12. Reduces risks of some cancers.
13. Reduces risk of heart attack.
14. Can lift the mood. Makes you feel better.
15. Less likely to cause injury vs other activites.
16. Lowers risk of heart disease.
17. It is virtually free ( only cost is good walking shoes ).
18. Builds aerobic fitness.
19. Helps to maintain lean muscles.
20. Chisels those lower body muscles.
If you go up hills the benefits increase. Add variety, take different routes. Change walking speeds. Start slow and build up from there.
1. reduces risk of diabetes & high blood pressure
2. reduces stress
3. no noise pollution
4. stronger heart & lungs
5. get bones of steel
6. chiseled legs & glutes
7. faster than walking
8. free parking
9. you can run on fat instead of fuel
10. kiss your love handles good bye
11. better muscle tone
What's not to love? Give your bike a try.
Well, Fall is here. Here are some guidelines to help you dress for a great workout.
* choose what is comfortable that fits well. You don't want to wear something that chaff's, rides up or falls down. No matter how cute the outfit, if it does not fit right and is not comfortable it is not going to help your workout.
* proper shoes are vital. Get walking shoes for walking, running shoes for running, basketball shoes for basketball, etc. This ensures you have the proper support where you need it most. Talk to your trainer for what is best for you or your MD.
* wear the right socks, too thick or too thin can cause blisters or sweat, etc.
* your personal trainer can help guide you too.
The short answer is yes in most cases. The key here is moderation and listening to your body as well as your MD. The irony here is that even though exercise can make you feel worse in the short term, the lack of it can make your symptoms more severe in the long term. Numerous studies show that even small amounts of exercise, as little as 10 minutes a day, can lessen pain and fatigue.
Research shows that some people may not reap the benefits initially but not to worry, keep your doctor posted, hire a trainer to help, pace yourself and stick with it. Most clients tend to respond better to lower impact types of exercise such as pilates, yoga, stretching, tai chi, warm water exercise classes. You can build up from there.
Be sure to work with your doctor though as too much exercise can cause flare ups of symptoms. Again, here is where staying in touch with your doctor and having a trainer may help you. Always listen to your body too. If your body says enough, then stop and try again tomorrow.
This is not a substitute for medical advise. See your doctor. Exercise can be a part of your treatment but it is not a cure.
Remember these tips:
Start slow, be safe.
Tell your MD your plans and listen to his/her advise.
Push yourself to get moving but do NOT push yourself to do more than you are ready for.
Expect some setbacks- you might need to experiment to find your personal level of tolerance.
Take breaks when you need them and don't give up.
If you are finding even small amounts of gentle exercise are causing you pain, dizziness or anything out of the oridinary, see your MD.
Be sure before you start anything new consult your physician first.
Is the thought of going to a gym and sweating in a crowded place not appealing to you? Well, there are alternatives. Take a walk or jog around your neighborhood or local park. Hop on your bike and go find a bike path or just ride around your neighborhood. You can go to your local park and do some chin ups on the playground equipment and some tricep dips, get creative. Jump rope outside or play frisbee with your kids. Don't forget the old tried and true, rollerblading, rollerskate, go for a hike, tennis or go for a swim.
Or you can do the same routine, just spice it up by doing it outside. Love yoga? Take your mat into the backyard and strike a pose. Have fun.