Easy way to Exercising and keeping fit

flow1759 By flow1759, 9th May 2015 | Follow this author | RSS Feed | Short URL http://nut.bz/a5re3enn/
Posted in Wikinut>Health>Exercise & Fitness

Being a Black belter in Taekwondo and a fitness trainer, I compiled a step by step exercise techniques that can be done daily at the comfort of your home.

Exercise routines and techniques

Exercise is a great way to get a healthier, stronger body. It can also be a great way to relax and make you happier. As such a happy mind is a sickness free body.



The following are helpful explanations, tips, and example workout routines to help you get started with exercising in order to improve the quality of your life.


PREPARATIONS AND WARM UPS
Wear the right clothes:
It is preferable to wear clothes that will not restrict your movements or blood flow. Don’t wear clothes which are too tight, especially around your joints. Also, get shoes which fit comfortably and are designed for the type of activity that you intend to do.

Hydrate / Drink Water:
Drink lots of water before you exercise. Your body will need the water to help your muscles work and also to help you sweat.

Don’t stretch!
Don’t stretch before exercising. If anything, stretching before exercising will make you worse off: it’s a great way to pull or strain a muscle and hurt yourself!

Do warm up exercises.
Warm up before exercising by doing a less intense version of your intended workout for 5-10 minutes. If you plan to run, jog first. If you intend to swim, swim slowly.

WORK OUT EXERCISES FOR FITNESS
Climb stairs:
Climbing stairs is a great way to get your heart rate up. Climbing stairs improves your leg muscles. Be careful when using the stairs as you do not want to fall and hurt yourself.

Jump rope / Skip.
This works on the arms, legs and core muscle. It is an exercise that you can easily do at home.
It is also well known for improving balance and is excellent for people who intend to play sports.

Do jumping jacks.
Jumping jacks are an exercise performed by standing with the legs together, arms at your side, and then jumping to move the legs outward and raising the arm together above your head. Jump again to return to the starting position. These are great for getting your heart rate up and burning calories.

Walk or jog.
Walking and jogging are wonderful ways to get your heart rate up. Studies have shown that walking an hour a day can help you maintain your weight over time and reduce your likelihood of certain diseases, like hypertension and obesity.

Lift weights.
There are many different types of weights you can lift and ways to lift them, but doing this type of exercise will help you build a variety of muscles and increase your strength. Be sure to start small and work your way up, since trying to lift something which is too heavy is a common way to injure yourself.

Try squats.
Squats are done by standing with your feet a shoulder’s width apart, back straight, arms crossed in front of you, and slowly lowering yourself down as if to sit in a chair. Once in the sitting position, slowly raise yourself back up. This is a great exercise for your core and leg muscles.

Try planks.
Planks are done by taking a position similar to a push up, but supporting the upper half of your body on your forearms and holding the position for as long as possible. It will surprise you how difficult it is if you’ve never tried it but the exercise is extremely effective.

Do sit-ups.
Sit ups are done by lying face up, knees bent only lightly, and rolling your upper body into a sitting position. You can cross your arms in front of you or run your palms up and down your thighs as you move to guide your movement.

Do Biking / Cycling.
Riding your bike is an accessible, environmentally friendly, and very effective way to get exercise. Bike riding will get your heart rate up! You can bike outside or you can get a stationary bike and stay at home.


POST EXERCISE TECHNIQUES
Do cool down exercises.
Cool down exercises, like warm up exercises, are a gentler exercise, meant to ease your body between working hard and being at rest. Cool down by walking for 5-10 minutes and (preferably) stretching. Stretching before exercising is likely to cause injury but stretching after exercise, when the muscles are warm and active, will help improve their tone and flexibility.

Drink water.
When you exercise, your body sweats out a number of essential nutrients. You need to replace these nutrients or you can hurt yourself or become sick. These nutrients, water, sodium, potassium, and sugar, can be consumed in a number of ways. You can drink a sports drink, or, drink water and eat a banana, among a variety of other options.

Manage the pain.
Exercising can cause muscle pain and discomfort. This is normal and a healthy sign of your body getting into shape and becoming stronger. You may want to manage the pain though. This can be done using an ice pack.
Intense pain with a fast onset is an indication that you have injured yourself. Consult with a doctor or nurse, especially if it is very severe or lasts for more than a few days.

Tags

Exercise, Exercise Tips Withpout Going To A Gym, Exercise To Burn Fat Fast, Exercise Workout, Exercises, Fitness, Jogging, Joggingbenefits, Push Up, Push Ups, Walk, Walking, Yoga, Yoga Exercises

Meet the author

author avatar flow1759
I am a vast writer of several specialties, i write articles on freelance for some media houses in my country.

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Comments

author avatar Retired
22nd May 2015 (#)

Great tips!

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author avatar flow1759
22nd May 2015 (#)

Thanks for appreciating

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