Overview

Stretch
A light walk or gentle movements are a good way to warm your muscles up before stretching. Warm up before stretching. After your warm up begin your stretch. Start slow and gradually increase your stretch as your muscles begin to relax. You want to hold each stretch for about 10 to 20 seconds and avoid bouncing up and down.
Stretching is a healthy way to start the day because it allows the muscular system to lengthen and invigorates the ...
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Sports And You

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Overview

Stretch
A light walk or gentle movements are a good way to warm your muscles up before stretching. Warm up before stretching. After your warm up begin your stretch. Start slow and gradually increase your stretch as your muscles begin to relax. You want to hold each stretch for about 10 to 20 seconds and avoid bouncing up and down.
Stretching is a healthy way to start the day because it allows the muscular system to lengthen and invigorates the circulatory, respiratory and neuromuscular systems. So try writing down a stretching routine to do every morning that includes tips and guidelines to help keep yourself on track.
There's never any shame in learning from someone who knows what they're doing either. You may want to take part in a stretching class. Stretching classes are a great way to learn how to properly stretch without injuring yourself and these classes can be found at most gyms.
Did you know that it only takes 10 minutes to do a decent stretch? Try a simple stretch on your next lunch break at work. It only takes a short amount of time and it will invigorate the body, increase energy and flexibility, while preventing muscle soreness and chronic pain.
Breathing slowly and rhythmically while you stretch helps oxygen circulate properly through the body and can help increase body consciousness. Routinely tense muscles tend to restrict their own circulation resulting in a lack of oxygen as well as essential nutrients.
- 8 -
Having a friend in your routine is probably a good idea. Someone else there to help push you along might end up being the extra motivation you need to stick to your routine. Plus, it won’t hurt to have someone there to make sure you are using proper posture.
Try taking a yoga class with a teacher who has a good knowledge of the human body and muscle rehabilitation. After a few of these classes you will notice the relaxation as well as the improvement in flexibility.
Hiring a personal trainer with a lot of knowledge in anatomy and physiology and how the body is a wise way to learn proper stretches for all muscle groups and concentrate on increasing flexibility.
Always remember when stretching you want to avoid pain. When you feel pain it's time to stop.
Stretch prior to and after cardio and muscular exercises. This will aid in increasing flexibility and prepare yourself for a roughWeights
Cost
1. If the cost is something you're worried about then free weights are the way to go being much cheaper than the machine alternative.
Range of Motion
2. A full range of motion is a good thing when it comes to working out and free weights allow the user this without any restriction.
Predictable Force
3. When it comes to machines different designs may not be producing the weight they are supposed to be. Free weights don't have this problem though; the weight you choose is what you get.
Quicker Workout
4. If a quick workout is what you want then free weights are the way to go. Easily change from one exercise to the next without having to switch anything around on a machine.
Versatility
5. Free weights allow you to train the same muscle group in multiple ways as well by simply changing the direction of the grip on the weight and the plane of motion.

Chapter 3:
Cardio

Synopsis
For both athletes and non athletes, cardiovascular health is an important aspect of fitness. Cardiovascular exercises build endurance which allows you to compete for longer periods of time. The following are some tips to get a good cardio workout.

The Heart
There are a larger number or exercises you do to get a good cardio workout. These exercises improve the amount of oxygen your body absorbs, which is what it needs in order to perform daily tasks as well as compete. While doing cardio training you will also burn off calories and fight off risks for health issues such as heart disease.
Your heart rate is the number of times that your heart beats during a minute to pump your blood throughout your body. An average non athlete resting heart rate is usually somewhere between 60 to 100 beats per minute.
Athletes will have lower heart rates than non athletes with their heart rate being somewhere around 40 to 60 beats per minute. If you are trying to lower your heart rate, improving your cardiovascular health can be a great way to start.
You will need to know your current levels before you'll be able to better your heart rate. Test your heart rate alone or with a partner to measure your active and resting heart rates. Find the pulse located on your arm or neck and place your hand there.
Begin counting the number of times your heart beats for one minute. After this run on a treadmill for a few minutes. Once you are done, find your pulse again and count the number of beats per minute. These two different numbers will represent your resting and active heart rates.
Particip
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Product Details

  • BN ID: 2940014468015
  • Publisher: 99 ¢ eStore, save a lot more
  • Publication date: 6/2/2013
  • Sold by: Barnes & Noble
  • Format: eBook
  • Pages: 34
  • File size: 280 KB

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