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Some tips to avoid injury during Fitness training
The worst setback to any fitness training programme is an injury. The average injury can last for several weeks and will dramatically decrease the fitness of your body during this period of time. Injuries appear to happen through no fault of our own at the most random of time. However there are very easy guidelines that if you can follow will decrease the chance of a injury occurring whilst participating in a fitness programme.
Warm Up
Warm ups are the best way to avoid injury and prepare your body for any physical exercise. The reason being is your muscles are not able to go from stand still to sprint and be expected to perform in a healthy manner. Your muscles need to be warmed up with a gentle jog for 15 minutes and another 15 minutes of stretching. Doing this will greatly decrease the likelihood of injury and will get you into a good mental state of mind to push your body physically in a fitness exercise.
Awareness of surroundings
If you are doing any outdoor activities as part of your fitness programme then you must always be aware of what’s around you. This particularly applies when taking part in sports, most common injuries are collision with other participants. You just need to be more aware to avoid these unwanted collisions.
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Fitness Training- Importance of resting
Any realistic fitness programme will give resting between workouts good consideration. Some people have the approach that 3 workouts a week is good and 6 workouts are twice as good. In actual fact the extra workouts might be impeding their progress due to fatigue or muscular strain. To get the most out of a fitness session you need to be well rested otherwise you will not gain much and be more likely to pick up an injury.
A day away from exercise allows your muscles, ligaments and tendons time to heal. Specialists will tell you that growth also occurs while resting and not only during a workout. You will know that you have rested enough when you cannot feel the effects of the previous workout. You might often feel that you can push your body that little bit further but you need to understand from past experience how much your body can actually take otherwise you can get injured and not be able to participate in a fitness exercise for up to a month.
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Getting fitter while walking with Leg Weights
Walking cannot be classed as a fitness exercise, it may help the blood flow through the body or clear your head a bit after you have been indoors for a long time and want to go for some fresh air. The problem is simply that walking does not put enough strain on your muscles to make them work that hard, however it does depends on what type of fitness you are after.
To give yourself a challenge while walking you can use leg weights. These will simply be around a kilogram each and can be strapped just above your ankles. The degree of comfort of the leg weights depends on which ones you buy, therefore you will need to make sure that you are buying weights that suits your style. Initially it may feel awkward walking around with the weights for a fitness exercise, but with enough repetitions you will find that you can get used to them very quickly.
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Fun Fitness- Inflatable Punch Bag
The inflatable tower is a fun way to workout your upper body. It is simply an inflatable which rises to about 5′2” and is designed that when punched it immediately comes back towards you. The water base that is part of the design makes sure that the inflatable is firmly rooted into the ground. This fitness activity does not require much room and can therefore be done in your garden ideally.
If you are going to buy an inflatable punch bag then make sure it comes with all extra bits you should have such as, a foot pump so that you can easily inflate the equipment. Make sure it is of good quality, it should be water resistant, and it has a sturdy PVC construction so that it will not be affected by wear and tear so easily.
The inflatable punch bag is designed to increase upper body strength and muscular endurance. If you also choose to workout whilst moving your feet then it can be great for improving flexibility and coordination. If boxing is not your kind of thing then initially it may feel a little bit awkward using the inflatable punch bag for a fitness exercise, however with repeated use your coordination will improve and you will have a lot of fun with it. The added bonus of this fitness equipment is that they are very cheap.
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5 tips for improving your cholesterol level
Often due to our life styles we have a high cholesterol level which affects our health. There are many ways to lower this and ensure we have a healthier way of life. These include:
Cut out fat
We all know that cutting down fat helps us to stay healthy. Reducing the amount of fat you in take on a daily basis can also help to lower your cholesterol level. For this reason we should keep an eye on the amount of fat we intake daily.
Fruit & Vegetable
However you chose to intake your fruit and vegetable there can be denying just how good it is for you. Whether you snack on fruit or have it as smoothies the goodness that it gives you is just the same. Having a mixture of fruit and vegetables every day is fundamental in improving your cholesterol level.
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Tantric yoga exercises
Tantric Yoga can help in many ways – Not only does it help with your general well being but it helps with your sexual appetite also.
Done in the correct way Tantric Yoga can help in many ways:
Stimulation of your physiological functions in your of the genital area
Improved sex drive and sexual appetite
A refreshing feeling in your body as your whole body is stimulated
Helps with muscle weakness and improves muscle strength.
It can help you feel revitalized for the day ahead, or relaxed for a decent nights sleep
There are a number of exercises that you can take. One example is:
Kneel on all 4’s on the floor, stretch backwards so that your buttocks head towards your feet stretch your arms forward.
Take deep breaths, holding your breath for a few seconds before you breathe out.
Rise up on your hands and knees to the proper kneeling position. Repeat as often as you like,
You can also take part in a number of relaxing breathing exercises
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Treadmill fitness in your Home
The treadmill can give you a great workout in your own home and is one of the most practical ways of keeping a good fitness level. If you have a busy daily schedule or no nearby running routes that attract you then you can use a treadmill as a substitute. You will be limited to walking and running type exercises on the treadmill, but it does give you a great cardiovascular fitness workout.
Advantages of using a Treadmill
Most modern treadmills are equipped with digital displays. Here you can choose a set distance you would like to run and the speed at which you are running, it will even tell you how many calories you have burnt during your workout. This is a great feature because it can allow to make targets and different ways to push yourself harder.
As you will be in the comfort of your own home you can listen to music or watch TV during your fitness workout on your treadmill. Mentally it will give you a boost as it will distract you from having that feeling when you want to stop from simply being not bothered.
Treadmills are equipped with shock absorbers. This will reduce the impact on your ankles, knees and lower back thereby decreasing the level of strain you will feel.