HEALTH ~ WORKOUT / SIMPLE EXERCISES

STEP V                      WORKOUT / SIMPLE EXERCISES

 

Have you ever heard the expression "use it or lose it"? It's true ! If you don't use your body, you will surely lose it. 

We all know it is important to exercise on regular basis as if we don't ....! body pains and muscle strains start occurring.

SO..... Why not EXERCISE ...

The most IMPORTANT thing that we must do before exercise is WARM UP : )

• Why Warm Up ???

The warm-up should gently prepare the body for exercises by gradually increasing the heart rate and circulation; this will loosen the joints and increase blood flow to the muscles. Stretching the muscles prepares them for physical activity and prevents injuries.

• What warm up exercises to do before workout ???

• Why stretching exercise is important ?? 

Here are some of the main benefits of stretching:

For Your Body

1.  Helps improve flexibility (increases your range of motion)
2. Assists in correct posture by lengthening tight muscles that pull areas of the body away from their intended position (because of so much time at our computers, many of us have tight chest muscles which pulls the shoulders and head forward, leaving us with a hunched shoulder look)
3. Potential to decrease injury by preparing muscles for work before activity
4. Increases blood and nutrient supply to muscles, thereby possibly reducing muscle soreness

For Your Mind

1. Even a short amount of time (10-15 minutes) of stretching can calm the mind, provide a mental break, and give your body a chance to recharge

Few stretching exercise : 

~~ FEW DON'TS 

DON'T hold an intense stretch for longer than 15 seconds because of muscle hypoxia. Lack of oxygen to the muscles develops under a high degree of force/tension and can increase the development of connective tissue, which decreases strength and may actually promote inflexibility. It's better to use multiple angles for a short duration with static stretching rather than holding one angle for a long period of time. The rule is that the more intensive the stretching, the shorter its application.

DON'T stretch first thing in the morning, especially if you have a low back injury. Wait at least one hour after awakening. While you sleep, your spine swells with fluid, and the risk of injury is heightened if you stretch right after you wake up.

DON'T hold your breath during a stretch, as this will tense your muscles. Instead, you need to relax by exhaling longer than inhaling.

DON'T overexert your muscles if they are already flexible take things bit lightly 

• What simple exercise you can practice and be healthy ??? 

 

After working out get your self a break and take rest for that you can also practice SHAV ASANA 

SHAV ASANA i.e CORPSE POSE 

 STEPS :

1. Lying on your back, let the arms and legs drop open, with the arms about 45 degrees from the side of your body. Make sure you are warm and comfortable, if you need to place blankets under or over your body.

2. Close the eyes, and take slow deep breaths through the nose. Allow your whole body to become soft and heavy, letting it relax into the floor. As the body relaxes, feel the whole body rising and falling with each breath.

3. Scan the body from the toes to the fingers to the crown of the head, looking for tension, tightness and contracted muscles. Consciously release and relax any areas that you find. If you need to, rock or wiggle parts of your body from side to side to encourage further release.

4. Release all control of the breath, the mind, and the body. Let your body move deeper and deeper into a state of total relaxation.

5. Stay in Shavasana for 5 to 15 minutes.

6. To release: slowly deepen the breath, wiggle the fingers and toes, reach the arms over your head and stretch the whole body, exhale bend the knees into the chest and roll over to one side coming into a fetal position. When you are ready, slowly inhale up to a seated position.

Benefits: Corpse pose is essential to practice at the end of every yoga practice. This posture rejuvenates the body, mind and spirit while reducing stress and tension.

DO SOME RESEARCH UNDERSTAND YOUR BODY AND THEN WORK FOR FITNESS  : ) 

 STAY FIT  

          &

     KEEP WORKING OUT : )

NEXT POST :- Will be on MEDITATION ... so stay tuned  :) 

: UPCOMING TUESDAY :

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