Effects and Benefits of a Proper Warm-up - netplaces.com

Effects and Benefits of a Proper Warm-up

by Jeff Levine and Tina Angelotti with Nathan Robert Brown

 

A proper warm-up increases your cardiorespiratory system's ability to do work. It also makes your body more efficient in the amount of oxygen that it is able to absorb and utilize. This increased efficiency improves the flow of blood to your heart, which reduces your risk of suffering exercise-induced cardiac abnormalities.

 

ALERT

The amount of time you spend on your warm-up should be based upon the length and intensity of your workout. For example, a fifteen-minute warm-up is sufficient for an hour-long workout at a level of moderate to high intensity. However, a workout of two to four hours in length, within that same intensity range, would need a warm-up of between thirty minutes to an hour.

 

A proper warm-up causes the body's temperature to rise, thus reducing your risk for experiencing the many exercise-related injuries that can be inflicted upon a “cold” muscle structure. This also protects you from damaging the very precious connective tissue in your muscles and joints. Tendon and cartilage damage can be devastating to anyone, and especially to a competitive athlete.

 

Increased Blood Flow

Whenever there is an increase of blood flow to the muscles that are going to be exercised, the muscles become warmer and thus more elastic for stretching. Your blood vessels dilate, reducing the resistance of your pulmonary system to blood flow. This decreases the amount of stress that is being put on your heart.

 

As blood flow increases, the temperature of your blood also increases as it makes its way through your muscles. Hemoglobin more readily releases oxygen at higher temperatures. This translates into an increased volume of oxygen being made available to the muscles you are working, which will improve your level of muscular endurance.

 

Increased Muscle Contraction Rate

A proper warm-up increases the speed of nerve impulses so that the communication between the brain and the muscles improves, yet another effect of increased temperature and heart rate. An increase in nerve conduction helps your body's ability to move. The increase in your nerve functions will also lead to more speed in muscular transitions between contraction and relaxation.

 

For example, whenever you deliver a punch, as your triceps contract, your biceps relax. However, when recoiling/returning your punching hand back to its original position, it is now the biceps that contract while the triceps relax. Warming up makes this cycle more efficient and means less energy is wasted.

 

Joint Lubrication

Warming up increases the lubrication of your joints and prepares them for larger, faster, and stronger movements. It is important for your joints to be well lubricated in order to avoid any unnecessary friction. Again, if you begin engaging in strenuous exercise with cold joints, you are just asking for muscular-skeletal injury.

 

Joint rotations are a critical part of any warm-up, and you should pay special attention to the notorious problem area joints. Professional and recreational athletes alike often experience the same injuries regardless of what sport they play — torn knee ligaments, dislocated shoulders, and displaced hips to name just a few.

 

Decreased Muscle Soreness

Some researchers continue to debate whether a warm-up will decrease muscle soreness. However, a somewhat general consensus of fitness experts agrees that warming up prior to a workout does in fact decrease muscle soreness if performed during the early stages of an exercise routine.

 

Another thing to keep in mind is that you may find it hard to get your body moving when you are experiencing muscle soreness as a result of a previous workout. A proper warm-up can help temporarily decrease the amount of soreness you are feeling, making it easier for you to get through future training sessions more comfortably.

 

You may notice that you feel stiff from not moving. Maybe you sit at a desk at your job all day long or have an unusually long daily commute that has you sitting in a car or train for hours. Getting up, doing a few simple movements, and ending with some light stretching will help alleviate this stiffness as well as cause you to feel energetic and rejuvenated.

 

Increased Mental Readiness

With a proper warm-up, you may be more likely to go all out in your workout without fearing an injury. Most people have a sense of when their body is properly ready to do an activity. If you do not feel like your body is ready to work harder, kick higher, or punch stronger, it's likely you will not, especially if it feels like it is going to hurt or injure you if you do. This is a perfect example of listening to your body and progressing to the next level of intensity when it feels appropriate.

 

ALERT

Forget the “no pain, no gain” philosophy when it comes to your body. Pain is your body's most effective form of communicating with you. Listen to what your body is trying to tell you. If it hurts you (there is a big difference between pain and discomfort) to push harder, stretch farther, or kick higher, then don't.

 

Warming up also prepares your mind to focus sharper on your self as a whole. Being more focused on “you” means an increased awareness of what is going on inside your body. This is important not only to prevent injury but also in helping you to realize when you need to make adjustments in your alignment so you can self-correct any technical points that may be needed to perform well.

• What Is a Warm-up?

 

http://www.netplaces.com/krav-maga-for-fitness/proper-warm-up-and-cool-down/effects-and-benefits-of-a-proper-warm-up.htm

 

Dynamic Stretches & Stretching Routine - sports fitness advisor

Dynamic Stretches & Stretching Routine

Dynamic stretches are best incorporated into your warm up routine before training or a competition.
More recently, clinical studies have shown that traditional static stretching exercise may be detrimental to sports involving powerful movements. Dynamic stretches seem to be more effective at reducing muscle stiffness, which is thought to increase the likelihood of muscle tears. For this reason, many coaches now advocate static stretching away from competition to increase range of motion, and dynamic stretching prior to performing for injury prevention and preparation.

Some of the exercises below incorporate a stability ball. Stability balls are great for developing functional strength and core stability. They inexpensive and extremely versatile. You will find them at any store that sells exercise equipment.

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Dynamic Stretches

Arm Swings
1. Stand tall and hold arms out to your side.
2. Slowly swing your arms back and forth across the front of your body.
3. Repeat this continuous motion for 30 seconds.


Side Bends
1. Stand with a shoulder width stance. Place a toning bar on your shoulders (optional). 2. Lean to one side keeping your torso straight. Do not bend forward or backwards. 3. Hold for a count of 2 and then repeat to the other side. 4. Complete 10 stretches each side.


Trunk Rotations
1. Stand with a shoulder width stance. Place hands on hips.
2. With knees slightly bent, turn from side to side keeping feet firmly on the floor.
4. Complete a total of 15-20 full swings.




Full Back Stretch
1. Lie on your back and bring both your knees to your chest with hands clasped under back of knees.
2. Roll forwards until your feet touch the floor and then immediately roll back until just before your head touches the floor.
3. Continue until you complete 10-15 full rolls.






Abdominal Stretch
1. Start by lying on your back on the stability ball holding a toning bar at your chest (the toning bar is optional). 2. Push back with your feet and simultaneously push the bar over and behind your head.
3. Your legs should be straight and your arms outstretched.
4. Return to the starting position and repeat for 10-15 reps.




Hamstring Stretch
1. Lie on your back and place a piece of exercise tubing (or rolled up towel) around the bottom of one of your feet. 2. Pull the tubing and raise your leg at the same time until a comfortable stretch is felt. Return to the starting position and repeat for 10-15 repetitions.
3. Repeat with other leg.






Groin Stretch
1. Start by placing your right knee on top of a stability ball and maintain your balance.
2. Slowly spread your leg out to the side until you feel a stretch on the inside of your thigh.
3. Return to the start and repeat for 10-12 repetitions before changing to the other leg.






Alternate Toe Touches
1. Start by standing with your feet spread as far apart as comfortably possible.
2. Lean forward toward one leg and try to reach your foot or until a comfortable stretch is felt in your low back and hamstrings.
3. Now try to touch the other foot with the opposite arm. This motion should be continuous alternately touching each foot (as close as possible) with the opposite hand.
Important: skip this stretch you are prone to low back pain or if it causes you any discomfort.

Leg Swings
1. Start by standing with your feet shoulder width apart.
2. Keeping your upper body perpendicular to the ground swing one leg forward and backward.
3. Do not swing your leg so hard that you cannot keep your upper body from moving.
4. Repeat for 10 full swings and repeat on other leg. 5. You can also swing your leg across your body stretching the abductors and adductors.

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Use these dynamic stretches as part of your warm up. Start with 10-15 minutes of light aerobic exercise to make sure the body is thoroughly warm. While they are not as effective as static stretching for increasing flexibility they can help to prevent injury and do not negatively effect strength and power immediately afterwards. Static stretches can be performed after training or competition to increase flexibility.



http://www.sport-fitness-advisor.com/dynamic-stretches.html

Tire Workouts - MARINES MAG

Tire Workouts

By Cpl. Jacob D. Osborne

A common event in strongman competitions, the tire flip, is one unconventional workout that will truly take every muscle in your body to complete. But it isn’t necessary to be a strongman competitor to flip tires, because they come in all different sizes and weights.

Working out with tires will provide Marines with some variety in their workout routine and a full body workout.

Various workouts with tires are available such as tire flips, tire hits, tire drags, running through tires using high knees and even using a tire for crunches.

Gunnery Sgt. Gary Porter is the staff noncommissioned officer in charge of the National Museum of the Marine Corps and a competitor in Marine Corps Base Quantico’s tire flipping competition hosted by Barber Gym aboard the Base. Porter says the tire flip provides a full body workout and, during the competition, he felt as though he had been working out for an hour even though it took him just under three minutes to finish 100-​​yards.

Christi Lee the fitness events coordinator for Barber Gym says that tire flipping is a good workout for Marines who are deployed because of the limited equipment and space.

“Marines can benefit from the tire flip in many ways; one being that it can help with the ammo can lift because it improves explosiveness. It can also help with buddy carries and running depending on the weight of the tire and how many reps are done.” Lee said.

Another workout done with tires is high knees. This exercise variant requires multiple tires, lying side-​​by-​​side and alternating on the ground. “Running through the tires trains you to run on the balls of your feet,” said Chad Coy, personal trainer and owner of Club Fitness 24. This type of running, many contend, may result in an improved stride, or faster run times when racing.

Whatever your motivation, the consensus seems to be that tires can keep more than your car moving efficiently for the long haul.

Tags: deployment workouts

Read more: http://military-fitness.military.com/2012/02/tire-workouts.html#ixzz2NZStSGod
Military-Fitness.Military.com

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Here are some sample tire workout videos from You Tube.

EliteFTS.com: How to Flip a Tire

 

 

Tire Flipping

 

Full Body Endurance with Tire workout 11/5/11 

Old School Fat Loss Tire workout.

Advanced Tire Training

 

 

How to Do A Proper Squat - ehow.com

How to Do A Proper Squat

By braniac

Squats are the most effective exercise you can do to tone your legs and butt. The squat is an exercise that most people can do and may be modified to fit your individual fitness  level. Squats may be done with or without weights. For best results the squat should be performed 2 to 3 days a week.

Things You'll Need

 

free weights

5 minutes a day
 

 

Show MoreInstructions

• 1. Stand with your feet shoulder width apart. Choose weights that will challenge you, but are not too heavy.

 

• 2. Keep your feet planted firmly on the floor, with your back straight and head facing forward.

 

• 3. Slowly lower your body, while bending your legs. Be sure not to lean forward. Don't allow your knees to extend over your toes. Keep squating until you are in a seated position.

 

• 4. After you have performed a full squat. Begin to lift you body and come to your starting position again. Complete 2 sets of 10 to 15 reps.

Tips & Warnings

Performing the squat consistently should yield results in as little as 4 to 6 weeks.

 

If you feel of balance while performing the squat, use a chair for support.

 

Be sure to consult with your doctor first, before beginning this exercise.

Read more: How to Do A Proper Squat | eHow.com http://www.ehow.com/how_4621908_do-proper-squat.html#ixzz2N6GtvUF4

Body Weight Training: 5 Gym-Free Moves - Men's Fitness

Body Weight Training: 5 Gym-Free Moves

Here’s a workout that builds strength, balance and flexibility — no fancy gym equipment required.

Lindsay Silberman

Body Weight Training: 5 Gym-Free Moves

 

We’ve preached about the benefits of body weight training before — and we’re about to do it again. Body weight exercises are not only simple and convenient, but they’re also a great way to improve strength, balance and flexibility in one shot. Not to mention, you won’t even need to leave the house to get in a solid workout. “One of the best parts about body weight training is that you don’t need specialized equipment,” says Matt Basso, a personal trainer and president of the New York-based Iron Lotus Personal Training. “It’s a great way to exercise when you’re traveling, or even if you’re too busy to hit up the gym.”

 

Here are some of Basso’s favorite body weight exercises, no gym required. For beginners, he suggests cycling through the exercises (10 reps each) as a circuit, repeating the whole circuit three times. If you’re more experienced, crush the exercises to failure.

 

 

Single Leg Squats (Pistols)

 

Balance on one leg and fully extend the opposite leg out in front of you. Squat down as deep as possible on the planted leg and return to starting position. Complete 10 reps for each side.Basso says: Since one leg is out in front, you’re getting both core activation and quad activation. By putting all of your body weight on one leg, you’re loading as much as possible onto the hamstring and glute.

Spiderman Push Up

 

Get into a traditional push up position. When you move toward the floor, bring your right knee to your right elbow, keeping it off the ground. Press back up to starting position and alternate sides.Basso says: You’re getting a crunch while also doing a pushup. By moving your knee to your elbow, it forces that side — and all of core muscles — to fire even more. Plus, when you deload one side, it adds extra workload to your arms and chest.



Lateral Lunge to Dragon Squat

Start standing with legs straight and wider than shoulder-width apart (about a foot and a half from heel to heel). Bend your left knee to squat down onto that leg laterally, keeping right leg straight. Squat down laterally onto your left leg. When you raise out of the lateral squat, step behind your right leg and sink into a squat while keeping the your right leg straight. Then push back up and through the starting position.

 

Basso says: It’s a one-combination movement that is actually a two-for-one exercise because you are working both legs.

 

 

Fighter Knees

 

Start in a split squat position. Explosively bring your back knee forward as if you were kneeing someone standing in front of you. As you stand up, touch your knee to your opposite elbow using a hard rotation through the core and extension of the front leg. Return to the start for the next rep.

 

Basso says: This move mimics how a martial artist or fighter would throw a knee. You’re getting rotation and forcing your abs to work as hard as they possibly can. The power of torque (rotation) will fire abs more than any other exercise.

 

 

Plank Push Ups

Start in a prone plank on your forearms and press yourself up away from the ground one arm at a time into a push-up, while maintaining perfect plank position. Press first with your left forearm keeping your right palm on the ground. Then return to prone position. Press with your right forearm while your left palm remains on the ground. Alternate. If you want to make it more challenging, lift a leg (hip extension).

 

Basso says: Planks alone are spectacular, but when you add a dynamic movement to the exercise, such as pushing up, you're taking things to the next level. It’s great for the core, plus your triceps and chest have to work harder as they must lift and lower your body at a controlled pace.

 

 

 

http://www.mensfitness.com/training/build-muscle/body-weight-training-5-gym-free-moves

 

 

The Benefits of Spinach Consumption - Naturally Eating Healthy.com

The Benefits of Spinach Consumption

The benefits of spinach are many. Leafy greens like spinach provide more nutrients than any other food, when compared calorie for calorie. Here are some spinach facts to consider:

This is a very nutrient-dense food. It’s low in calories yet very high in vitamins, minerals and other phytonutrients. When you consume this healthy food, you don’t need to worry about your weight-loss diet as you take in abundant, good-for-you nutrients.This leafy green is an excellent source of vitamin K, vitamin A, magnesium, folate, manganese, iron, calcium, vitamin C, vitamin B2, potassium, and vitamin B6. It’s a very good source of protein, phosphorus, vitamin E, zinc, dietary fiber, and copper. Plus, it’s a good source of selenium, niacin, and omega-3 fatty acids.

1. One of the benefits of spinach is that this green is readily available, nearly all over the world. Even though, with its abundant nutrient profile, it sounds like an amazing super food, it’s still easy to find in the market or easy to grow. In addition, it’s affordable.
2. This is a versatile food. It can be eaten raw in a salad (and is much more nutritious than iceberg lettuce) or a green smoothie. Or it can be cooked (lightly, please) and eaten as a dish on its own or added to soups and other dishes. If boiling, use the least amount of water possible for the shortest time.
3. Spinach is loaded with flavonoids which act as antioxidants, protecting the body from free radicals. Researchers have discovered at least 13 different flavonoid compounds that act as anti-cancer substances. The various nutrients offer much in the way of disease protection.Remember Popeye? He squeezed those cans of spinach into his mouth and instantly developed muscles and super strength. Well, he also may have been protecting himself against various illnesses and conditions.

 

5. Another of the benefits of spinach is that this is a heart-healthy food. It’s an outstanding source of vitamins C and A which are antioxidants that help reduce free radical amounts in the body. The antioxidants work to keep cholesterol from oxidizing. In addition, folate is good for a healthy cardiovascular system, as well as magnesium, a mineral that helps to lower high blood pressure.

6. Gastrointestinal health can be guarded by eating more of this food. The beta-carotene and vitamin C work to protect the cells of the body’s colon from the harmful effects of free radicals. Also, DNA damage and mutations in colon cells may be prevented by the folate that’s present in this green leafy vegetable.

7. Some conditions that are identified as inflammatory, such as arthritis, osteoporosis, migraine headaches, and asthma, may be helped because of the anti-inflammatory properties of some of the nutrients found in spinach.

8. Studies have shown that consumption of green leafy vegetables such as spinach may slow the age-related decline in brain function. So, eat your greens and keep working those crossword puzzles to keep your brain young and agile.

 

9. Have you heard of lutein? It’s a carotenoid found in spinach that is protective against eye diseases such as age-related cataracts and macular degeneration. There is some indication that it might be absorbed better if you eat it with a little fat, such as a small amount of olive oil, or the food that you’re eating it with may contain some fat.

10. The mineral iron is particularly important for menstruating women and growing children and adolescents. In comparison to red meat, spinach provides a lot less calories, is fat and cholesterol free, and an excellent source of iron. Because iron is a component of hemoglobin, which carries oxygen to all body cells, it’s needed for good energy.

These are 10 wonderful benefits of spinach. However, there are a few things to be aware of that might not be so wonderful:

• Some people are allergic to spinach.
• Spinach is one of the high pesticide-containing foods, so it’s important to eat organic spinach if you can.
• The oxalates in spinach may interfere with the absorption of calcium, as well as potentially crystallize. People who have kidney or gallbladder problems may want to be careful about eating this green.
• It’s possible that it can interfere with proper thyroid gland functioning, although cooking may reduce the goitrogenic compounds.
• Gout-prone people may be affected by the purines in this food.

Try this healthy cooking recipe - a delicious Veggie Benedict dish using this healthy green vegetable.

Don't let this warning list keep you from enjoying the benefits of spinach. The vast majority of people--myself included--can only benefit by regularly including this delicious leafy green in their diets.



http://www.naturally-healthy-eating.com/benefits-of-spinach.html
 

10 Ways to Boost Your Metabolism -WebMD

10 Ways to Boost Your Metabolism

The Elusive Metabolism Boost

Boosting the metabolism is the holy grail of weight watchers everywhere, but how fast your body burns calories depends on several factors. Some people inherit a speedy metabolism. Men tend to burn more calories than women, even while resting. And for most people, metabolism slows steadily after age 40. Although you can't control your age, gender, or genetics, there are other ways to get a boost. Read on for 10 ways to rev up.

Build Muscle

Our bodies constantly burn calories, even when we’re doing nothing. This resting metabolic rate is much higher in people with more muscle. Every pound of muscle uses about 6 calories a day just to sustain itself, while each pound of fat burns only 2 calories daily. That small difference can add up over time. In addition, after a bout of resistance training, muscles are activated all over your body, increasing your average daily metabolic rate.

Step Up Your Workout

Aerobic exercise may not build big muscles, but it can rev up your metabolism in the hours after a workout. The key is to push yourself. High-intensity exercise delivers a bigger, longer increase in resting metabolic rate than low- or moderate-intensity workouts. To get the benefits, try a more intense class at the gym or include short bursts of jogging during your regular walk.

Fuel Up with Water

The body needs water to process calories. If you are even mildly dehydrated, your metabolism may slow down. In one study, adults who drank eight or more glasses of water a day burned more calories than those who drank four. To stay hydrated, drink a glass of water or other unsweetened beverage before every meal and snack. In addition, try munching on fresh fruits and vegetables, which are full of fluid, rather than pretzels or chips.

Energy Drinks

Some ingredients in energy drinks can give your metabolism a boost. They're full of caffeine which increases the amount of energy your body uses. They sometimes have taurine, an amino acid. Taurine can speed up your metabolism and may help burn fat. But using these drinks can cause problems like high blood pressure, anxiety, and sleep issues for some people. The American Academy of Pediatrics doesn’t recommend them for kids and teens.

Sinless Snacking

Eating more really can help you lose weight -- eating more often, that is. When you eat large meals with many hours in between, your metabolism slows down between meals. Having a small meal or snack every 3 to 4 hours keeps your metabolism cranking, so you burn more calories over the course of a day. Several studies have also shown that people who snack regularly eat less at meal time.

Spice Up Your Meals

Spicy foods contain chemical compounds that can kick the metabolism into a higher gear. Eating a tablespoon of chopped red or green chili pepper can boost your metabolic rate. The effect is likely temporary, but if you eat spicy foods often, the benefits may add up. For a quick boost, spice up pasta dishes, chili, and stews with red-pepper flakes.

Power Up with Protein

The body burns many more calories digesting protein as it uses for fat or carbohydrates. Although you want to eat a balanced diet, replacing some carbs with lean, protein-rich foods can boost the metabolism at mealtime. Healthy sources of protein include lean beef, turkey, fish, white meat chicken, tofu, nuts, beans, eggs, and low-fat dairy products.

Booster Shot: Black Coffee

If you're a coffee drinker, you probably enjoy the increased energy and concentration that follows your morning ritual. Taken in moderation, one of coffee's benefits may be a short-term increase in your metabolic rate.

Recharge with Green Tea

Drinking green tea or oolong tea offers the combined benefits of caffeine and catechins, substances shown to rev up the metabolism for a couple hours. Research suggests that drinking two to four cups of either tea may push the body to burn 17% more calories than normal during moderately intense exercise for a short period of time.

Avoid Crash Diets

Crash diets -- those involving eating fewer than 1,000 calories a day -- are disastrous for anyone hoping to quicken their metabolism. Although these diets may help you drop pounds (at the expense of good nutrition), a high percentage of the loss comes from muscle. The lower your muscle mass, the slower your metabolism. The final result is a body that burns fewer calories (and gains weight faster) than the one you had before the diet.

Reviewed by Kathleen M. Zelman, MPH, RD, LD on March 26, 2012
Sources:

IMAGES PROVIDED BY:

(1) Leland Bobbe / Stone / Getty Images
(2) Radius Images / Photolibrary
(3) Eric Audras / Photoalto / Photolibrary
(4) Bruce Laurance / Photographer’s Choice / Getty Images
(5) IZA Stock / Photolibrary
(6) iStockphoto
(7) iStockphoto
(8) Pontus Edenberg / iStockphoto
(9) Rich Legg / iStockphoto
(10) Borut Trdina / iStockphoto
(11) Daniel Oertelt / iStockphoto
(12) iStockphoto

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Acheson, K. The American Journal of Clinical Nutrition, 1980.
Arria, A. The Journal of the American Medical Association, 2011.
Glade, M. Nutrition, October 2010.
Halton, T. Journal of the American College of Nutrition, 2004.
Jenkins, D. New England Journal of Medicine, 1989.
McKinley Health Center: "Breaking Down Your Metabolism."
Medscape: "Increasing Basal Metabolic Rate Through Exercise."
National Council on Strength & Fitness: "A Pound of Muscle Burns 30-50 Kcal/Day, Really…"
Pediatrics, "Clinical Report—Sports Drinks and Energy Drinks for Children and Adolescents: Are They Appropriate?" 2011.
Rutherford, J. International Journal of Sport Nutrition and Exercise Metabolism, August 2010.
The Hormone Foundation: "The Hormone Foundation’s Patient Guide on Metabolic Risk: Primary Prevention of Cardiovascular Disease and Type 2 Diabetes."
University of North Texas: "Energy Drinks: Helpful or Harmful?"
Venables, M. The American Journal of Clinical Nutrition, 2008.
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http://www.webmd.com/diet/ss/slideshow-boost-your-metabolism