Health & Fitness


Health & Fitness
Health & Fitness

Post All Exercises or Tips

CuteFairy91 IF-Rockerz

Joined: 16 January 2005
Posts: 5424

Posted: 23 January 2007 at 9:05pm | IP Logged
Hi. In this topic you can post exercises and all the tips that can help to lose weight, stay healthy or anything that is about our health. Smile Thnx.

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CuteFairy91 IF-Rockerz

Joined: 16 January 2005
Posts: 5424

Posted: 23 January 2007 at 9:05pm | IP Logged

Once you have finished any form of physical activity, you should gradually allow your heart rate and breathing to lower to a comfortable level, where talking can be performed with ease. Light aerobic exercise such as walking or easy indoor cycling are good, as both of these will allow you to hydrate yourself and also put on warm clothing.

Hold each stretch for a minimum of 20-30 seconds, breath comfortably, with deep breathes through your nose, and out via your mouth.

Easy Calf Raise Down

1. Stand on a raised platform, on the balls of your feet, holding onto a secure object for balance.

2. Exhale, slowly dropping your heels down towards the floor and allowing your toes to raise naturally.

This movement can be performed using either one or both feet.
Easy Lying Straight, Leg to Chest
1. Lie comfortably on your back, concentrating on keeping both your head and buttocks in contact with the floor.
2. Slowly extend one leg upward, grasping it with both hands, either around the calf, the hamstrings, or a combination of both.
3. Aim to pull your leg toward your chest, keeping it straight. When the tension builds up in your hamstrings, relax the stretch a little by contracting your quadriceps on the same leg.
4. If necessary, use a towel wrapped around your foot, in order to keep your head on the floor.
Easy Stretch Lying

1. Lie on your side, aiming to keep both the knees and the inside of your thighs together.

2. Extend the lower leg out straight, keeping the top leg bent, and one hand grasping the foot.

3. Exhale, pulling the foot toward your buttock while you slowly push your pelvis forward.

4. Use a towel wrapped around your foot if you can't reach your foot comfortably.
Easy Toe Grab

1. Begin this stretch with your heels together, holding both feet with your hands.

2. Lean forward from your hips, gradually increasing the stretch by bringing your heels closer to your groin, and your chest closer to your feet.

3. Make the movements small and controlled. Avoid bouncing and excessive upward pressure on your feet.
Moderate One Leg Over

1. Sit on the floor, with one leg straight, toes pointing upward.

2. Cross the other foot over the knee of the straight leg, aiming to place that foot flat on the floor.

3. Place the elbow and forearm of the opposite arm of the bent leg on the outside of the bent knee.

4. Exhale, slowly pulling the bent knee across your body.
Moderate Looking at Ceiling

1. Begin the stretch by kneeling on the floor, holding your heels with both hands.

2. Slowly exhale, lifting your buttocks up and forward while taking the head backward, in order to arch the back.
Easy-Moderate Lying Trunk Twists

1. Lie flat on your back, with both hands extended straight out to your sides.
2. Slide both legs up towards one arm, aiming to keep the knees together, whilst allowing your lower body to naturally twist around.
3. Can be performed with either bent or straight legs.
Easy Upper Back-Leg Grab

1. While seated, exhale, bending forward, and hugging your thighs underneath with both arms.
2. Keep your feet extended out as you pull your chest down onto your thighs, keeping both knees together.
3. While in this position, you can also stretch your rhomboids, by aiming to pull your upper back away from you knees while still grasping your legs.
Moderate One Arm Against the Wall

1. Place your forearm and biceps against a wall, keeping the arm at right angles.

2. Exhale, slowly turning your opposite shoulder backward, keeping the other arm firmly in contact with the wall.

3. Repeat this stretch both raising and lowering the walled arm, in order to work the different pectoral muscles.
Moderate Upper Back Prayer

1. From a kneeling position, extend both hands out, fingers pointing forward.
2. Use your hands and forearms to grip the floor, as you gently ease your buttocks backward, until you feel the stretch in your upper back and shoulders.
3. Exhale, gently easing your chest down toward the floor.
Easy Bicep-Wall Stretch

1. Place the palm, inner elbow, and shoulder of one arm against the wall.

2. Keeping the arm in contact with the wall, exhale and slowly turn your body around, to feel the stretch in your biceps and pectoral muscles.

3. Adjust the hand position either higher or lower and repeat to stretch the multiple biceps and chest muscles.
Easy-Moderate Hand Down Spine

1. Extend one hand down the center of your back, fingers pointing downward.

2. Use the other hand to grasp the elbow.

3. Exhale slowly, pulling gently downward on your elbow, aiming to take your fingers along your spine.
Easy Hands Interlocked Over Head

1. Interlock your fingers above your head, palms facing upward.

2. Exhale and push your hands further above your head.

3. You will also feel this stretch in your shoulders.
Easy-Moderate Lying Neck Pull

1. Lie on your back, with both legs bent, feet firmly flat on the floor.

2. Grasp the back of your head with your fingers, resting your palms on the top of your head.

3. Exhale, slowly pulling your chin down toward your chest, and aiming to keep your upper back in contact with the floor.

The following 1 member(s) liked the above post:


CuteFairy91 IF-Rockerz

Joined: 16 January 2005
Posts: 5424

Posted: 23 January 2007 at 9:06pm | IP Logged

Perform this sequence of stretches only after you have warmed up the muscles, remember that your warm-up is the key to unlocking tight muscles, which is the cause of injury. Read the notes on how to warm-up prior to performing these stretches, and also the information on stretching techniques, for those new to stretching.

Hold each stretch for a minimum of 20-30 seconds, breathing slowly through your nose, aiming to exhale out through your mouth as you ease into the stretch.

For best results, push against a wall.

Easy Calf Correct Foot Position

Foot alignment should be shoulder width apart, you can confirm this by standing either side of a straight line on the floor.

When you take your rear foot back, it should not cross or move away from the midline, your foot should be pointing forward with your heel either flat on the floor, or raised if aiming to develop the stretch.

Your front leg should bend so that when you look down over your knee, you can see the tip of your toes. Lean forward aiming to keep a straight line with your heel, hip and head.

Easy Soleus

1. Stand with both feet flat on the floor, pointing forward, half a stride apart.

2. Keeping your back straight, with your hands on your hips, exhale and lower yourself down, resting your bodyweight on the rear foot.
Easy Normal Stretch
1. Stand with your feet shoulder-width apart, one foot extended half a step forward.
2. Keeping the front leg straight, bend your rear leg, resting both hands on the bent thigh.
3. Slowly exhale, aiming to tilt both buttocks upward, keeping the front leg straight, and both feet flat on the floor, pointing forward.
4. Inhale slowly, and relax from the stretch. Repeat the stretch again, this time beginning with the toes of the front foot raised toward the ceiling, but keeping the heel on the floor.
Easy Quadriceps Standing

1. Stand holding onto a secure object, or have one hand raised out to the side for balance.

2. Raise one heel up toward your buttocks, and grasp hold of your foot, with one hand.

3. Inhale, slowly pulling your heel to your buttock while gradually pushing your pelvis forward.

4. Aim to keep both knees together, having a slight bend in the supporting leg.
Easy Side Lunge

1. Stand upright, with both feet facing forward, double shoulder-width apart.

2. Place your hands on your hips, in order to keep your back straight, slowly exhale, taking your bodyweight across to one side.

3. Avoid leaning forward, or taking the knee of the bent leg over your toes. As you increase the stretch, the foot of the bent leg should point slightly outward.

4. To increase the stretch, relax upward, slowly sliding your feet out a few inches to the sides.

Moderate Leg Over

1. Lie on your back, extending your left arm out to the side, while taking your left leg over your right, bringing the knee inline with the hips.

2. Keeping your right leg straight, use your right arm to push down on the knee of the left leg, exhaling slowly as you stretch.

Easy Fetal Position

1. Lie on your back, keeping your head on the floor.
2. Slowly pull both legs into your chest, and secure them there by wrapping your arms around the back of your knees.
3. Exhale, pulling down on your legs while gradually lifting your buttocks off the floor.
4. You can stretch your neck, once in this position, by slowly tilting your chin to your chest.
Easy Spine curve
1. Begin the stretch by laying on your front, with your hands close to your chest, fingers pointing upward.
2. Exhale, pushing yourself up with your arms and contracting your buttocks while keeping both feet firmly on the floor.
3. Look up toward the ceiling, to also feel the stretch in your neck.
Easy Bar Twist

1. Stand with both feet facing forward, double shoulder-width apart, with legs slightly bent.

2. Use the bar to keep your upper body straight, with elbows high, as you slowly twist around in both directions.

3. Avoid moving at speed, or forcing the stretch
Easy Lower Back-Cat Stretch

1. Adopt a position on all fours, point your fingers forward and your toes behind.

2. Start with a flat back, and then drop your head downward, pushing your shoulder blades upward and outward as you elevate your upper back.
Easy Elbows Back

1. Stand or sit up right, keeping your back straight, head looking forward.

2. Place both hands on your lower back, fingers pointing downward, elbows out to your side.

3. Exhale slowly while gently pulling the elbows back, aiming to get them to touch.
Easy Shoulder Strangle

1. Cross one arm horizontally over your chest, grasping it with either your hand or forearm, just above the elbow joint.

2. Exhale, slowly pulling your upper arm in toward your chest.

3. Aim to keep the hips and shoulders facing forward throughout the stretch.
Easy Bicep-Wall Stretch

1. Place the palm, inner elbow, and shoulder of one arm against the wall.

2. Keeping the arm in contact with the wall, exhale and slowly turn your body around, to feel the stretch in your biceps and chest.

3. Adjust the hand position either higher or lower and repeat to stretch the multiple biceps and chest muscles.
Easy-Moderate Hand Down Spine

1. Extend one hand down the center of your back, fingers pointing downward.

2. Use the other hand to grasp the elbow.

3. Exhale slowly, pulling gently downward on your elbow, aiming to take your fingers along your spine.
Easy Upward Stretch

1. Extend both hands straight above your head, palms touching.

2. Inhale, slowly pushing your hands upward, then backward, keeping your back straight.

3. Exhale and relaxing from the stretch before you repeat.
Easy Chin to Chest Front

1. Place both hands at the rear of your head, fingers interlocked, thumbs pointing down, elbows point straight ahead.
2. Slowly exhale, pulling your head downward, aiming for your chin to touch your chest.
3. Concentrate on keeping your back straight, with your shoulders down and back.
4. Relax your hands, and inhale as you lift your head.

Naina_Manam IF-Dazzler

Joined: 06 September 2005
Posts: 2926

Posted: 10 February 2007 at 12:20pm | IP Logged

10 Best of Exercise Tips

Exercise Frequency

Government guidelines recommend getting at least 30 minutes of moderate exercise most days of the week. This is generally aerobic exercise, though vigorous gardening or housework can also qualify. Some weight training is also recommended for your overall exercise plan. Try to do some exercise every day. If you want to use aerobic exercise to control blood pressure or insulin resistance, you should do some at least every other day. If you want to lose weight, 60 minutes a day is recommended. That 30 minutes is a minimum.

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Calorie Burning

If you see that a given aerobic exercise burns a certain amount of calories, e.g., running a mile burns 100 calories, be aware that the number is usually based on a 70 kg (154 lb) man. If you weigh more than that you will burn more calories for the same aerobic activity, and if you are lighter you will burn fewer calories.


Core Exercises

Core exercises refer to exercises that target the abdominal and low back areas. You will find some exercise for the glutes will help, too, as these areas function together. Pilates exercise specializes in the core, but some traditional strength exercises like crunches and back extensions also are effective. You can work these areas every other day. Start with one set of crunches, an exercise for the oblique abs, and an easy back extension, if you are out of shape or recovering from surgery. Increase difficulty slowly. If you're in good shape, start at an appropriate level. Remember, you will not see abdominal definition unless you have a low percentage of body fat, but it's important to have strong abs anyway.


Exercise and Cholesterol

Exercise can help improve your cholesterol levels, even if you dont lose weight. Exercise raises your level of beneficial HDL cholesterol. This has been proven for aerobic exercise, and may be true of strength training as well.

12-minute Fitness Test

To get a good idea of your fitness level before starting an exercise program, try running or walking for 12 minutes and see what kind of distance you can cover. If you cover a mile or more youre in decent shape. You should feel good about where you are. Start your exercise program at a more vigorous level if you do well. Don't feel bad if you don't get close to a mile. Most beginners can't. You just have to start out at a pace that is comfortable for you and increase it as your fitness improves.

Aerobic and Strength Training

Weight training and stretching exercises go hand in hand. It is not true that weight training makes you inflexible, as long as you use full range of motion and do muscle stretching.

In contrast, aerobic training, like running, can make your muscles tight, so aerobic athletes need to stretch even more than other athletes.

Beginner Fitness on a Budget

Fitness doesn't have to be expensive. Ultimately, any money you spend on a serious, committed fitness routine will come back to you tenfold in health, fitness benefits, happiness, fewer sick days at work, more energy, and better quality of life. But, if you're you're on a tight budget, never fear.

A fitness exercise band such as the B-Lines Resistance Band is relatively inexpensive, as are hand weights. An exercise ball can also help you achieve fitness without asking you to rip into your savings. And, let us not forget the endless natural terrain that Mother Nature provides for us to run on!

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Diet and Weight Training

No fat, no muscle gain. Sumo wrestlers in Japan know this. (So does Hilary Swank, who had to eat 210 grams of carbs per day while weight training for "Million Dollar Baby").

Before embarking on a weight training routine, adjust your diet. Try infusing your diet with flaxseed oil, high in fat (Omega-3 fatty acids), and also egg whites, which are high in protein. Drinking protein shakes can also give you energy during your weight training program.

You might not need to eat quite as demanding a diet, depending on how demanding your strength training exercise is. But as Suzanne Somers has said, fat is not the enemy. This is doubly true if you're doing strength training. "Eat your greens," Mom's sage advice, holds true for a weight training diet as well. You'll need to add nutritional supplements, particularly if a high-protein diet (or egg whites) doesn't agree with you).

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Cardio or Aerobic?

Cardiovascular (cardio) exercise refers to exercise that strengthens the cardiovascular system. Aerobic just means in the presence of oxygen, and aerobic exercise refers to exercise that lasts long enough to require oxygen. The same type of exercise satisfies both of these qualifications, and the terms cardio and aerobic exercise are used interchangeably. Aerobic/cardio exercise uses large muscles, usually the legs, in a rhythmic fashion. Examples are running, walking, bicycling, swimming, cross-country skiing, rowing, skating, and machines such as stair steppers and elliptical trainers.

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Exercise and Diabetes

Fitness helps your blood sugar! If you have a family history of diabetes, or other risk factors, its time to get moving. A recent study showed women who exercised moderately or vigorously in a fitness program more than four times per week had half the risk of developing diabetes, and even lesser levels of exercise provided some protection. Other research shows exercise helps men avoid diabetes as well.

jimmy_0 Groupbie

Joined: 10 March 2007
Posts: 48

Posted: 11 March 2007 at 8:09am | IP Logged
need i say something more , i am just spellbound by these posts .
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