Guidelines for Stretching Routine Program to Improve Flexibility

The following guidelines and precautions should be incorporated into a sound stretching routine program to improve flexibility :

1) Warm up using a slow jog or fast walk before stretching vigorously.

2) To improve flexibility, the muscle must be overloaded or stretched beyond its normal range but not to the point of pain.

3) Stretch only to the point where you feel tightness or resistance to stretch or perhaps some discomfort, but all types of stretching should not be painful.

4) Increases in range of motion will be specific to whatever joint is being stretched.

5) Exercise caution when stretching muscles that surround painful joints. Pain is an indication that something is wrong and should not be ignored.

6) Avoid overstretching the ligaments and Capsules that surround joints.

7) Exercise caution when stretching the low back and neck, spine stretches and exercises that compress their disks may cause damage.

8) The types of stretching from a seated position rather than a standing position takes stress off the low back and decreases the chances of back injury.

9) Stretch those muscles that are tight and inflexible, then strengthen and condition those muscles that are weak and loose, and always stretch slowly and with control.

10) Be sure to continue normal breathing during the types of stretching, and do not hold your breath.

11) Static and PNF stretching techniques are most often recommended for individuals who want to improve the flexibility of their range of motion, and Ballistic stretching techniques should be done only by those who are already flexible or are accustomed to the types of stretching and done only after static stretching.

12) Stretching should be done at least three times per week to improve flexibility. It is recommended that you stretch five or six times per week to see maximum results.

The Benefits of Aerobic Exercise and Always Stick the Calorie Burning Exercises

Somebody maybe want to know what is aerobic exercises and which type of aerobic exercises do they need.  Aerobic exercises, such as running training program, bike riding, swimming, aerobic dance classes, brisk walking and similar types of aerobic exercise requiring steady, intense effort — are super calorie burning exercises. The sports therapist of American says that significant loss of body fat requires aerobic exercises at least 20 minutes per day, three days a week, with sufficient intensity and duration to burn 300 calories per session, obviously aerobic exercises fit this bill the best. The benefits of aerobic exercise also help you relax, and since stress is a common cause of overeating, relieving it is a step in the right direction.

Serious runners are renowned for their slender physiques and body type, thanks to the hundreds of calories a good run eats up with such intense calorie burning exercises. If you’re a beginner, you’ll need to build up your muscular strength and cardiovascular endurance slowly, and start from a beginner running program, actually simply walk a block or two, then run a block, then walk again. Slowly increase your distance, about 10-15 percent a week. Three times a week over a period of several weeks, try to run longer distances and walk less. You may start out feeling like a sorry heap of potatoes, but you'll probably be surprised at how quickly you can progress.

For example, maybe your friend of a physical trainer spent a good year hounding you to try a running training program, but you couldn’t imagine dragging your poor body down the street, then you are really eager to lose 15 pounds and enjoy the benefits of aerobic exercise, so you should try to go out one day early in the morning, walk a half mile, then ran a block, then walked home. The next day, you could ran a little farther, and the next day farther still. Before long, you must can running for 30 minutes straight, which then continue to do three times a week. Maybe you never run a marathon, but first you will feel great, and you will lose 15-20 pounds finally through these good calorie burning exercises.

A one-year follow-up study looked at a group of eight women who had lost weight in a supervised medical program by the sports therapist. During the program, they had exercised at least 9 minutes per day, including a 25 to 45 minutes run. A year after the program, no longer dieting but eating an average of about 1600 calories a day and continuing to exercise in the form of running or other types of aerobic exercise, they maintained their weight loss. They also maintained progressive cardiovascular endurance and normal cholesterol levels through above calorie burning exercises.

However, the body fat you lose through aerobic exercises and diet can be easily regained if you interrupt your calorie burning exercises, even if you keep dieting. So do your best to stick to your good exercises program. After you’ve lost all you want to and have quit dieting, continuing to play different types of aerobic exercise, sports therapist's research already shows, helps maintain your weight loss. 

How to Launch Extensive Fitness Programs for the Old People

Contrary to old-fangled notions, your level of fitness can continue to grow throughout your lifetime. One weight-training program for men in their 60s and 70s showed that they were able to increase their muscle size by an average of 11 percent and their strength by 170 percent — after just 12 weeks.

Taking a walk somewhere peaceful is one of the world’s best antidotes to everyday woes. Heavy with worry though your mind may sometimes be, things naturally start to lighten up when you’re stepping through a pretty park, along a meandering river’s edge, or strolling down a quiet, tree-lined street. And relieving stress helps avoid the urge to overeat, even with two specially designed poles in your hands, you can get Nordic walking in a cheap way. Actually the better way is to walk with a pal. As part of their hospital exercise program, a group of men were assigned to walk every day. A study following their progress after they left the hospital found that the men who walked with their wives were twice as likely to continue their program for a year as those men who walked alone.

However，exercising on gym or health club equipment, rather than walking or running on your own, tends to give you a harder workout. Treadmills, rowing machines and equipment like the Stair-Master get more of your body involved. What’s more, many people find that the sight of other people sweating it out at a gym pumps up their own energy levels.

Riding a bike provides an excellent aerobic workout. Ride indoors on a stationary bike or go outside and enjoy the scenery. Start your routine slowly, spending 5 to 10 minutes warming up your muscles and getting your heart in gear. Then speed up for 10 to 20 minutes and finally slow down for another 5 to 10 minutes.

Most stationary bikes help you clock your pace. Set the bike to an easy resistance level and pedal about 40 rpms (revolutions per minute) to start. Then increase your pace to 6. 0 rpms and hold it steady for about 20 minutes. Finally, slow down to 40 rpms or less for about five minutes. Afterward, walk around the room for a few minutes to let your heart re-adjust to a non-exercise pace. And don’t jump into the shower right away — that could seriously stress your heart.

You can also play with your pet just around your house; every dog owner knows that Poochie isn’t happy with a walk around the block only once a day. Pet experts say that a minimum of 30 minutes of daily exercise is ideal for your dog, giving him a good stretch, improving his health and keeping him lean. Enjoy these benefits yourself by making Poochie your walking or running partner.

Cat people, whose pets’ favorite activities tend toward eating and sleeping, won’t find their feline friends as eager to engage in organized sports. Nevertheless, you can and should play games with them to perk them up. Throwing a ball or catnip toy around a room and fetching it is good for both of you.

Having a great relationship with a pet is also good for your mental health, studies show. And best of all, sharing good times and bad with your pet will make you less likely to turn to food to feel good.