10 Stretching Fitness Tips For Beginners

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Before exercise, it’s important to warm-up and stretch to get the most out of the workout.  Stretching helps you focus, loosens up the body and raises the body temperature which is a signal that the body is ready for physical activity.  There are also a number of precautionary measures and tips to serve as guidelines when working out.  Here are 10 of them.

1.  To increase your flexibility and to avoid injuries, stretch before and after the workout.  Almost everyone knows that stretching before workout prevents injuries during the exercises, but a smaller number of people know that stretching after the workout, when muscles are still warm, can increase flexibility.

2.  Hold your stretching position for up to 60 seconds to increase flexibility.  While holding your position for 20 seconds is enough for warm ups, holding each position for up to 60 seconds will develop the body’s flexibility.

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3.  Do not go into a stretching position then immediately return to the relaxed position, and do it repeatedly.  This is more appropriately termed as bouncing while in a position.  When stretching, hold that position for several seconds, and then slowly relax.  You may do this exercise repeatedly this way.  Bouncing or forcing yourself into a position during stretching can strain or tweak muscles.

4.  Work slowly in small movements instead of immediately proceeding to doing the hardest exercise or position.

5.  Make sure that you have stretched or warmed up all muscle groups.  For some people, even if they have strong bodies, they tend to neglect the neck when working out of stretching.  Stretching the neck muscles can be as simple as placing the palm of one’s hand against the front of the head and pushing it.  Then, do the same to the sides and the back of the head.

6.  Stretch regularly to continually increase your range of movement and your level of flexibility and strength.

7.  Workout considering only your capabilities and not of others.  Do not force yourself to do exercises that you are not yet capable of just because there are people who can do it.  Increase your limits slowly.  Listen to your body.

8.  Learn to rest.  Rest in between sets to make sure that the body has enough time to recover.  Also, it is advisable that you don’t work the same muscle groups consecutively for two days.  The muscles grow during the period when you rest and not when you are working out.  Definitely stretch those muscles on your off days – it will speed up recovery and it will feel great!

9.  Do aerobic exercises to strengthen your heart.  Aerobic exercises are those physical activities that use oxygen for fuel.  This includes cardiovascular exercises such as skipping rope, running or swimming.  Be sure to stretch for a few minutes before cardio.

10.  Music may help you when you want to train for longer periods or to increase your intensity.  You can use mp3 players, CD players or your smart phone for this.  Relaxing music during stretching is a great way to finish up the workout.

Apart from preventing injuries and increasing one’s flexibility, stretching is good not only for the body but also for easing stress.  Let your mind wander, visualize a calm, stress free place when stretching.  You’ll learn to really enjoy and look forward to this underutilized activity.

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So there you have it, 10 stretching tips for fitness beginners.

 

Scott

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Beginner Tips For Using Fitness Exercise Balls

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Exercise Balls

Exercise balls are one of the most innovative ways to exercise. The real benefit of these balls, which were introduced by a group of Swiss medical therapists,is to provide support during exercise.

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Working out with exercise balls will strengthen and tone all of the major muscles of the body. The soft texture of the balls make it an ideal choice for Yoga positions, using dumbbells for muscle toning, or for working out on while using weight training
equipment.

The advantage of exercise balls is that they are durable and maintain shape well under pressure. The documentation with the balls will provide test load figures for how much weight the exercise balls will hold. The advantage here is the fact that the balls provide soft yet firm support that won’t harm your body.

You can find exercise balls in several different colors and finishes.  They are simple to store and you can even roll them under  a table if you prefer.

When you aren’t using them, you can let kids play with them. These balls are very fun for kids, as they are very soft and won’t cause them any harm. Originally developed for use in physical therapy, the exercise ball is used to support the body during exercise. These balls will provide support to the body when you do a specific exercise in a
specific position and still need to maintain the balance. Most exercise balls are made of burst proof latex or other material that is very safe to use.

There are many postures with yoga and muscle toning exercise that can only be done with the help of support. For these postures, exercise balls are quite useful. The exercise balls will introduce an element of stability to the exercise that you
wouldn’t normally get with the floor exercise.

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Your body responds automatically to the instability to keep balanced on the exercise ball. This will help in strengthening the muscles that aren’t actively participating in exercise.

An exercise is also very useful for physiotherapy treatment. Exercise balls will help to get rid of backache and spinal disorders. The small range of movement and adjustment of balance of the spine that is induced by exercising with the exercise ball will help reduce back pain.

The Swiss ball exercise is for people with back pain to provide them with a simple way to restore movements after an episode of back pain. It also results in improved muscle strength, greater flexibility, and a wide range of motion of the spine during treatment.

Scott

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