Exercise Without Equipment

When you lift weights, it is not good idea to make a movement too suddenly. It is not just because you can get injured yourself, but it is also not really effective. If you want to build muscles faster, lift weights slowly.

If a movement is too fast, the duration of the stress on your muscle is too short. This means that you may not be able to give your muscles enough exercises. Intead, do it slowly and make sure to give your muscles enough time to use up all the energy. By doing this way, you can concentrate on your muscle moves and feel the “hard-working”. If you do it too quickly, you do not feel like you have done an exercise at all.

Take time and feel the every process of your muscle buildings. This is the way to do it!

Filed under: Exercise General

Whatever sport you do, warming-up exercises are important. The warm-up should start slowly and systematically gradually involving all muscles and body parts that would prepare the athlete for training and competition. Let’s check what physiological benefits warming up can bring.

Any active and physically demanding game needs warming-up sessions. The importance of a warm-up prior to exercise can not be overemphasized. A warm-up raises the body temperature and prepares the muscles, nervous system, tendons, ligaments and the cardiovascular system for upcoming stretches and exercises. Remember, the chances of injury are greatly reduced by increasing muscle elasticity.

Warm-ups help:

* Raises body temperature
* Increases metabolic rate
* Increases heart and respiratory rate
* Prepares the muscles and nervous system for exercise

The warm-up is tailored for the activity to follow. Warm-ups consist of active motion leading up to more vigorous motion to elevate heart, respiratory and metabolic rates. The total warm-up period takes at least 25 minutes and immediately precedes the training or competition.

Stretching

A warm-up period will include the stretching. Stretching is a very safe and effective. It is extremely beneficial for overall flexibility. During this part of the warm up, stretching should include all the major muscle groups, and this entire part should last for about five to ten minutes. Stretching is one of the most under-utilized techniques for improving athletic performance, preventing sports injury and properly rehabilitating sprain and strain injury. Don’t think lightly of stretching as being not that effective exercise just because of its simplicity.

Filed under: Exercise General

Endurance exercise is more important than simply building muscles. If your exercise program lacks some cardiovascular exercise, you will never be “fit”.

The simplest and easiest way to gain more stamina without using any equipment is jogging. Treadmills are just too expensive. Jogging can be fun, too. Enjoy the fresh air out there in the morning instead of sweating in a closed room. It is much better workout psychologically too. You can look at scenery, people or just beautiful mother nature.

Make sure to have a bottle of water and towel. You can invite a friend to jog with you. That would be even better. Motivate each other to get the good morning jogging going everyday.

Picking a good pair of shoes is also something you shouldn’t think lightly. You don’t want to injure yourself or have sore feet. You should pick ones that are slightly bigger than your feet. Make sure that shoes have good cushion so that you can protect your knees. It is good idea to use knee supporters if you want to protect your knees better. The weight of shoes should be light. Don’t use heavy shoes for jogging when you start it.

It is highly recommended to jog in the morning even though some people prefer some other time. Getting up early in the morning is a good habit for anyone to have. If you continue to do it in the morning, you will notice that you have more energy in the rest of the day. A great way to start a day, really.

Beginners:

Try to jog for a mile. Don’t jog more than that. It’s important to get used to the routine first. Let your body, especially legs, get used to jogging. It can take time depending on your health condition and age. Remember, don’t push yourself too much as you begin jogging. It is ok to walk when you get tired. In fact, it is ok to walk for a mile for the first two or three days. Then jog for a half mile if you can. Jog longer gradually as your body and legs get used to the stress. Ideally, you should be able to jog for a mile without resting in a week.

Once you are able to jog for a mile, try two miles. You don’t actually need to jog for more than 5 miles unless you really want to get a lot of stamina for a sport competition. 3 miles is enough for maintaining your stamina and health. The key is to do it everyday, at least 5 times a week.

Filed under: Exercise General