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Monthly Archives: June 2016

Why Warm up before Exercise ?

The warm-up ought to be the main thing you do when venturing into the exercise center, getting prepared for a run or playing an impromptu game of ball at the nearby stop. By taking 10 to 15 minutes to just warm up before work out, you will have the capacity to perform better and decrease the probability of damage.

These blood-pumping techniques will help you have your best sweat yet.

Disregard Static Stretching

Recollect center school P.E. class. Keep in mind how the rec center instructor would make everybody finish a progression of extends before you could go play kickball?

While touching your toes and different sorts of static extends are awesome for expanding an individual’s scope of movement, it is not perfect for preparing the body for physical action and ought to be finished either as a chill off post-workout or amid the day as its own particular action.

Research shows that by incorporating a dynamic warm-up into your pre-workout routine, you are able to work out harder, feel better and reduce your likelihood of injury.

By warming up, we are telling our bodies, “Ok, it’s time to get moving,” which helps our muscles and cardiovascular system prepare for high levels of effort.

# How to Warm Up

You always want to start the warm-up slowly with a few in-place, dynamic movements (i.e. knee hugs) and gradually move towards a higher-effort movement at the end of the warm-up (i.e. high knees for 10 yards).

To ensure a successful warm-up, do these three things:

  1. Elevate Your Heart Rate: By starting out slow, you are giving your body the chance to gradually raise your heart rate over the 10 to 15-minute time period prior to exercise.
  2. Increase Blood Flow: During exercise, blood carries oxygen to the working muscles while also transferring byproducts away. With your warm-up, you are turning on some of these shuttle systems before you really stress them during the workout
  3. Use Similar Movements: The primary goal of the warm-up is to prep the body for the activity you are planning to do. Therefore, include movements that closelyresemble your workout for the day. This may include knee hugs, hip hugs and leg kicks if you are planning on doing squats in the workout.

As long as you meet those three goals during your warm-up, your body will be ready for the training session. Remember to start out slow and gradually pick up the pace until your heart rate has elevated slightly, your blood flow has increased and your limbs are loose.

Now you’re ready for an incredible workout.

Meditation for Athletes

We prepare to be physically arranged. We put in endless hours in the rec center or making a course for be solid and quick. We cherish the granulate and the procedure. However, on some days, it’s a battle to remain propelled.

Furthermore, it’s those occasions when we don’t have the vitality or craving to prepare that decide our long haul achievement. It is our mentality that sets up the sort of competitor we are and the sort of competitor we will get to be. What’s more, in the event that we need to succeed, we need to set aside opportunity to prepare the mind simply like we prepare our bodies.

One of the most intelligent intervention mentors I know, John Main, said, “On the off chance that you need to be incredible, you can’t have an in front of the pack body and a last place mind.”

# Why Meditate

To be a great athlete, we have to learn to push through mental fatigue, stress and doubt. We also have to learn to focus on what we can control while letting go of what we can’t.

How often have you become frustrated, overwhelmed or angry during a race or workout? If you knew how to quickly calm down, refocus and begin again, would that have changed the result of your race or training day?

Training your mind is the same as training your body. It can be as simple as learning to sit still and focus your attention—a practice called meditation.

When we hear the word meditate, we imagine yogis sitting in some crazy cross-legged position for hours at a time. And while their goals might be different then ours, the benefits of meditation are the same.

By sitting quietly for a few minutes a day, we teach ourselves to focus, listen to our thoughts that are drowned out by everyday life and learn how to control our breath.

# How to Get Started

Just like training, when learning to meditate, it’s best to start off slow. You wouldn’t go out and run a marathon without having done at least a few months of training, right?

Begin with five minutes a day and work your way up to 20 minutes. And because I know that athletes love training plans, I’ve written a beginner’s meditation plan to help you get started.

Here are a few tips before you begin.

1. Find something comfortable to sit on. This can be a pillow or a blanket. If sitting in a simple, crossed-legged position is not comfortable, sit on the edge of a chair.
2. When you sit, try to sit up tall with your shoulders relaxed and your hands in your lap or on your knees.
3. Start by closing your eyes and breathing in and out through your nose. Find a slow, natural rhythm with the breath.

# Your Beginner’s Meditation Plan

Week One: 5 minutes a day/3 days a week

Your focus for week one is to complete the full five minutes without fidgeting or opening your eyes. This might be harder than you thought, so keep working on it each day.

Week Two: 7 minutes a day/3 days a week

Your focus for week two is to direct your attention on something external. Some choices include the space between your eyebrows, your breathing or the feeling of the pads of your thumb and ring finger touching. If your attention is drawn away by random thoughts, relax and bring it back.

Week Three: 10 minutes a day/4 days a week

Your focus this week is the same as the week before. We’ve added a day and a few minutes to your daily practice. Consistency is key.

Week Four: 15 minutes a day/4 days a week

This week, we shift our focus to visualizing how we want to perform during our upcoming race or event. Picture yourself running or lifting in a calm and relaxed state. Imagine crossing the finish line happy and healthy.

Week Five: 20 minutes a day/4 days a week

Here is where it all comes together. Visualize, relax and breathe your way through this quiet 20 minutes. This is where you teach yourself to stay calm and focused.

Gain Muscle for Newbie

When I ask individuals for what reason they persistently go to the rec center, their main reason is to pick up muscle. Let’s be honest, every one of those early mornings, late evenings, cans of sweat and extra soreness are regularly gone for conditioning up.

In any case, how would you guarantee you are getting the most out of every workout and not squandering a solitary rep? I separate how to structure a workout program where you’re constantly working towards your definitive objective—picking up muscle.

# How Lifting Weights Builds Muscles

I’m certain most perusers have some thought of the association between lifting weights and expanding bulk. The science is entirely straightforward.

The demonstration of weight lifting can include muscle by “over-burdening” the framework. Over-burdening essentially implies focusing on your body in the trusts that it will adjust to the current jolt (for this situation, lifting weights).

Overloading the body via weight training causes specific mechanisms in your body to go into overdrive in the attempt to adapt and make it easier to perform that same exercise next time you attempt to lift the same weight. Soreness is part of your body’s process in making those initial adaptations to weight training.

Our bodies are amazingly efficient—once certain adaptations occur, the weight that used to seem impossible now becomes a breeze. Every time you give your body a stimulus, it looks at the various systems and sees what it can alter or change to make that activity easier next time.

For example, when an individual starts a new weight training program, one major adaptation that occurs is hypertrophy of the muscle. Hypertrophy simply means the muscle is getting bigger. The bigger the muscle, the easier it is to lift a weight.

# Structuring Your Weight Training Plan

Now that you have a reader’s digest version of the body’s adaptation response, let’s dive into the best way to structure a workout with the primary goal of gaining muscle.

While there are about a million ways to increase muscle mass, this layout is the best option for beginners. If you are just starting out, I would suggest working out two to three days a week to start, then increase the frequency to four or five days a week after a few months. The more untrained you are, the sorer you will be initially. Remember, the soreness goes away once you adapt to the stimulus.

When choosing exercises, I like to train the whole body as a single unit. Some people like to break up the body during a workout routine and train individual muscle groups each day. While there is nothing wrong with this approach in terms of developing muscle, rarely do we only use a single muscle group in our daily life. Therefore, I like to train the system as a whole.

With the intention of gaining muscle, stick to three to four sets per exercise, with each set ranging between eight to 10 reps. Research tells us that three to four sets is far superior than completing a single set of an exercise. Additionally, eight to 10 repetitions seem to be the sweet spot to increase muscle mass.

If you can perform 20 reps of an exercise, you are now focusing on endurance rather than strength and need to increase the weight.

As the weight for each exercise becomes easier, your body has a new baseline.

This is a great sign that your body has continually adapted to all the hard work you have put in. In order to continually push your body, a new overload stimulus is needed. You can either change the exercise or simply add additional weight to the exercise in order to start the process over again.