S T R E T C H ! ! !

The Big Stretch
 

Did you get your heart rate up and strengthen your muscles during your workout? Great! But don’t forget to stretch. Consider some light stretching before you begin and then do a lengthier stretching when you are done. Post-workout, your muscles are warmed up and your stretching will be more effective. You’ll also be less prone to any aches and pains from exercising with proper stretching. Stretch each muscle group three times, trying each time to stretch a bit further – but don’t bounce, just hold the stretch for 15 seconds.

Pain Free & Loving It

Exercise to Stay Pain-Free
 

Studies show that 81% of people with arthritis who exercise at least 3 times a week live almost completely pain free. So if you are one of the people who are suffering today, find out about exercise that can help you keep fit and pain free at the same time!

Better Than a Sugar Fix

Many people have become dependent on anti-depressants and sugar fixes for feeling good. But we need to remember to work at being our healthiest, and these tips may be just what the shrink ordered:

• Regular exercise is a great way to elevate your mood. Even if your motivation levels are low and you find it difficult to muster the energy to head out the door, the rewards are well worth the effort. Exercise increases the circulation of natural endorphins, which are responsible for making us feel happy.
• Eating can also affect your mood. Not eating enough or often enough, and consuming unbalanced meals, can negatively affect blood sugar levels. This can leave you feeling tired and sometimes unable to concentrate as well as you normally do.

 

KEEPING KIDS FIT

Keeping Kids Fit
Fitness begins at home. The most important thing you can do is set a good example; let your kids see you participating regularly in activities that you enjoy. Encourage them to spend no more than 30 minutes at a stretch on sedentary leisure activities (television, video games, Internet, etc.). Plan family activities, such as walks, hikes, bike rides, and swims. If your child is interested, look into martial arts, dance classes, softball, soccer, even kid-friendly health clubs.

 

What’s Your Beat?

Hate Exercising?
If the thought of working out brings only dread, stop doing it. For a short time, that is, until you reclaim the joy in moving your body. What is it that you truly like to do? Dance around like a banshee? Skate? Kick a ball about? Don’t force yourself to do Pilates just because it’s good for you, or because it’s popular among celebs, or because doing so brings the hope of firmer thighs. Exercise should be pleasurable – a part of your day that you anticipate. Be true to yourself; find what really frees your mind and gets your body hopping to its own beat.

 

 

It’s A Mix Up

Free Weights or Machines?
Should you strength train with free weights or with weight machines? Beginning exercisers may benefit more by using machines. With the machines, you don’t have to worry about maintaining your balance as you perform each exercise, and it is also easier to control your range of motion. Exercise machines can also be used without a spotter, whereas some free weight exercises should only be performed with a spotter.

More advanced exercisers can make more efficient gains by using free weights. Free weights are, of course, also the obvious choice if you’re working out at home. If you have access to both machines and free weights, you may find that your ideal routine includes a mix.

 

AB ATTACK

The Good Old Sit-Up

 

Strong abdominal muscles are an important component of core conditioning, which helps protect your back and promotes good posture. There are several exercises that work this tough area, but the good old sit-up is still a standard. The key, though, is to perform it correctly.

• Lie down with your knees bent.
• Cross your arms over your chest and slowly rise up. Placing your hands behind your head often puts the strain on your neck muscles, which leads to less work for your abdominals.
• Take your time, and don’t rush coming up or down. You want to feel those abs working!
• Start slow and go at your own pace. Try and add 2-5 more sit-ups each time you do them (or more if you can).