24 hour fitness tips: 10 Things You Should Know About Stretching

Before fitness training, one must give importance to doing warm-up or
stretching exercises to prevent accidents or to enhance the output
during the training.  There are also a number of precautionary
measures and tips to serve as guidelines when doing fitness
exercises.  Here are some of them.

1.  To increase your flexibility and to avoid injuries, stretch
before and after workout.  Almost everyone knows that stretching
before workout prevents injuries during the exercises, but only few
people know that stretching after workout, when muscles are still
warm, can increase flexibility.2.  Hold your stretching position for
more than 60 seconds to increase flexibility.  While holding your
position for 20 seconds is enough for warm ups, holding each position
for at least 60 seconds will develop the body's flexibility.

3.  Do not go into a stretching position then immediately return to
the relaxed position, and do it repeatedly.  This is more
appropriately termed as bouncing while in a position.  When
stretching, hold that position for several seconds, and then slowly
relax.  You may do this exercise repeatedly this way.  Bouncing or
forcing yourself into a position during stretching can strain or
damage some joints or muscles.

4.  Work slowly in increments instead of immediately proceeding to
doing the hardest exercise or position.

5.  Make sure that you have stretched or warmed up all muscle
groups.  For some people, even if they have strong bodies, they tend
to neglect the neck when working out of stretching.  Stretching the
neck muscles can be as simple as placing the palm of one's hand
against the front of the head and pushing it.  Then, do the same to
the sides and the back of the head.

6.  Stretch regularly to continually increase your range of movements
and your level of flexibility and strength.

7.  Workout considering only your capabilities and not of others. 
Do not force yourself to do exercises that you are not yet capable of
just because there are people who can do it.  Increase your limits
slowly.  Listen to your body.  There are days when your body may be
too tired that you may have to consider reducing your range of motion.

8.  Learn to rest.  Rest in between sets and stations to make sure
that the body has enough time to recover its energy.  Also, it is
advisable that you don't work the same muscle groups consecutively for
two days.  The muscles grow during the period when you rest and not
when you are working out.

9.  Do aerobic exercises to strengthen your heart.  Aerobic
exercises are those physical activities that much oxygen for fuel. 
This includes cardiovascular exercises such as skipping rope, running
or swimming.

10.  Music may help you when you want to train for longer periods or
to increase your intensity.  You can use mp3 players, CD players or
lightweight am radio receivers for this.  Just make sure that you
brought your headset with you so you wouldn't disturb people who don't
prefer music while exercising.

Apart from preventing injuries and increasing one's limit, it is also
said that stretching is good for a tired body and also for a stressed
mind and spirit.

24 hour fitness tips: Beauty and Fitness

Health is wealth and happy. By being physically fit, it can make a
person look lean both inside and out.

There is a lot a person can do such jogging or walking  in the
morning, playing basketball or any other sport with friends but if a
person wants to have muscles and look lean, the best thing to do will
be to sign up and workout in a gym.

Just like taking any medicine, one should first consult the doctor
before undergoing any form of exercise.Physical exercise is beneficial
because it helps maintain and improve ones health from a variety of
diseases and premature death.  It also makes a person feel happier
and increases ones self esteem preventing one from falling into
depression or anxiety. It has also shown to make a person with an
active lifestyle live longer than a person who doesn't.

The best exercise plan should have cardiovascular and weight training
exercises. This helps burn calories and increase the muscle to fat
ratio that will increase ones metabolism and make one either gain or
lose weight.

A person who has never worked out before should do it gradually. Doing
it too much for the first time can make one pull a muscle or have an
injury making it worse. Endurance will never be built in a day and
doing it repeatedly will surely be good to the person.

Focusing on certain portion in the body can help make it improve. A
good example is going to the gym and doing a workout more often in a
specific area such as the abs can give one a chest pack.

But beauty is not only about having muscles which is what people can
see. It is also about enhancing the beauty within.

Here are some things one can do everyday to stay beautiful and
healthy;

·    Reading books and other reading material more often keeps the
mind sharp just like working out keeps the body in shape.

·    Work no matter what kind it is produces stress. One can
reduce this by taking the time out to do something special like lying
in a hot tub, shopping or watching a movie. Studies have shown it is
reliever and helps one from looking haggardly.

·    Pollution is something people cannot control given the size
of the problem. When one goes out, it is best to put some form of
protection such as beauty products that contain antioxidants that
protect the skin from damage. There are also other beauty products
available and choosing the right one with the help of a dermatologist
can help the person.

·    Another way to stay healthy is to give up some vices. Most
people smoke and drink. Smoking has been proven to cause lung cancer
and other diseases as well complications for women giving birth.
Excessive drinking has also shown to do the same.

·    For people who don't smoke, it is best to stay away from
people who do since studies have shown that nonsmokers are also at
risk of developing cancer due to secondary smoke inhalation.

·    Lastly, it is best to always start the day with a positive
outlook. Just as studies have shown that exercise makes a person feel
happier, smiling produces the same effect. A smile can do a lot and
it is contagious in a positive sense. It brightens the day of not
only one but others as well.

24 hour fitness tips: The Fight: Lights Out Fitness Report

Less than a month after getting The Fight: Lights Out and the effects
are showing. Ok, there's still a belly. But you can tell the
difference.

Source:
http://fitnessnews.info/the-fight-lights-out-fitness-report/