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Training Tips - Warm Ups
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Warm Ups
The majority of general exercise can be undertaken at
home. If you plan for 3 times a week of about 30 minutes
a day whether all at once or split into 3 x 10 minute
sessions, you will see an improvement in your general
physique.
Before undertaking any form of fitness exercise it is
important to warm up correctly. By stretching the
muscles you will not only decrease the possibility of
tearing them, but also increase your recovery time. That
is the time it takes for you to stop aching. A good warm
up routine also aids the reduction of the lactic acid
build up which forms in the muscles after exercise and
is the cause of pulled muscles and aching limbs. |
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It should also be remembered that it is vital that you
complete the same "WARM DOWN" as you did when warming
up, as this is the time when you can do most damage to
your self.
Stretching for the Legs
Stretching is important before attempting any exercise.
Muscles are layered differently so you have to alter
your position to ensure you stretch them all.
Calves:- Stand as close to the wall as you can. Lift
your toes and wedge them up against the wall but keep
your heels flat on the floor. Moving closer will
increase the stretching process. Bend the knees slightly
thereby stretching the calf muscles. Then straighten the
knees to stretch the triangular muscles underneath (the
Saleus). Repeat 2/3 times.
Hamstrings:- Placing your leg on a raised platform lean
forward until you feel the stretch. Keep the leg
straight to stretch the point behind the knee. Then bend
the knee slightly and repeat the action so it stretches
the fleshy area higher up the leg. Hold each stretch for
30 seconds. Always stretch after your workout as
tightness can cause lower back pain.
Sneak Exercise into Your
Daily Routine
Increasing your physical activity doesn't always mean
having to go to the gym. Try putting it into your daily
routine. If you do this, you are more likely to keep
doing it because you don't have to go out of your way to
exercise. Here are some tips to improve your physical
activity:
Park your car at the far end of the car park and walk.
We battle for the closest parking places, but in reality
those who get the furthest away are getting the biggest
prize.
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When
shopping, try entering the shops away from the place you
wish to visit or make a habit of walking around all the
shops before you begin shopping (its a good way to check
out the sales).
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Take
stairs whenever possible - particularly if you are going
four floors or less. Even if you work on the 60th floor,
try climbing a few flights and then taking the elevator
just shy of your floor and walk the rest of the way.
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Hand-deliver messages rather than using the phone, fax
or e-mail.
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Wash your
own car on good days instead of using the car wash.
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Take your
dog for a walk more than once a day
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Don't use
the remote control, get up and change the T.V. channel.
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Calf stretch
Stand facing a wall with your right foot close to
the wall and your right knee bent. Place your hands
flat against the wall at shoulder height. Now
stretch your left leg out behind you as far as it
will go without lifting your toes or heel off the
floor and lean towards the wall. Hold for 10 to 30
seconds and relax. Switch legs. |
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Quad stretch
(front of thigh)
Stand with your right hand holding on to the back of
a chair or pressed against a wall. Bend your left
knee and bring your left heel up to your bottom
grasping your foot with your left hand. Your back
should be straight and your shoulders, hips and
knees should all be in line. Hold for 10 to 30
seconds. Switch legs. |
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Hamstring stretch
(back
of thigh)
Stand up straight and place your right foot onto a
table, bench or chair so that your leg is almost
parallel to the floor. Slowly move your hands down
your right leg towards your ankle until you feel
tension on the underside of your thigh. Try to lean
forwards from the hips, keeping your back straight
from the tailbone to the top of your head. Hold for
10 to 30 seconds. Switch legs. |
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