Exercise Stretches – Your Foundation For A Great Workout

Exercise stretches, both dynamic and static stretches, compose the foundation of a good pre-exertion warm up routine. So why do we stretch? Why do we warm up at all?

By performing warm up exercises and stretches, we literally do just that, warm up the body. While our body temperature won’t rise by a large amount, nevertheless, the temperature in the muscles can, and should, be elevated to help loosen muscles and dilate blood vessels.

That dilation leads to easier blood flow. This facilitates the delivery of oxygen and the removal of waste products from the active muscles.

Muscles that are warmed up are also more flexible, less stiff and more resilient. This helps prepare the body for high performance activities, as well as to reduce the risk of injury from stretched tendons and tears. The extra warmth also acts to lubricate joints, further reducing the risks.

Getting The Most Out Of Your Workout

Good exercise stretches will also raise the heart rate, the respiration level and the overall metabolism. Among other things, this works to deliver nutrients to the muscles for the exertion to come. No matter the exercise, sport or job, having a fit cardiovascular system and flexible joints and muscles are essential for high performance activities. If you’re just starting out or not feeling very fit, it’s always best to take it slow rather than pushing too hard. Consult your medical physician if you are interested in increasing your level of fitness, just to be safe.

Static And Dynamic Stretches

Static stretches, stretching while at rest, are helpful for the body overall. The well used ‘stretch and hold’ method. Holding for thirty seconds is a good amount to start with. You should feel the muscles strain just a bit as you stretch, but not so much that it causes actual pain.

Dynamic stretching is simply light activity based around the upcoming exercise within your normal range of motion. Be careful not to confuse dynamic with ballistic stretches, or ‘bouncing’ stretches, as those have been shown to be harmful to both muscles and joints. Dynamic stretching is commonly preferred these days in most professional sports over static stretches, as it both limbers the body and gets the cardiovascular system working. It also helps prepare the mind for the activity ahead.

Examples of dynamic stretching exercises would be a golfer spending a few minutes on low-speed, low-impact swings and gradually ramping up the speed and power. Or a runner stretching the legs followed by a brisk walk and then a slow lap around the track.

Remember…

Take it slow. Don’t warm up too much or too fast. The idea is to prepare for the workout, not perform one.

By the end of your exercise stretches, you’ll be ready to perform your sport or workout to the best of your ability with minimized risk of injury.

A Safe Diet During Pregnancy: 3 Tips to Keep Your Weight Gain Low

If you are pregnant, you can adjust your diet during pregnancy so that you can give your infant all the dietary goodness she requirements to grow with out packing on the kilos. In fact, a lot expecting ladies are terrified of gaining too much weight during pregnancy, because dieting after a child seems really daunting.

You must know that a weight gain between 20 and 30 pounds is to be expected. You should strive to keep your gain inside that range so the weight will be easy to lose once you have your child and maintain your healthy lifestyle. Here are 3 methods you can keep your weight gain within those parameters:

1. Eliminate Sugar and Artificial Sweeteners

Eating sugar and synthetic sweeteners during pregnancy is simply a bad idea. Glucose can lead to pregnancy-induced diabetes, weight gain, and the development of a too-large fetus. Synthetic sweeteners are not any better, as the chemical compounds they contain are questionable, if not downright dangerous. Switch to all-natural sweeteners such as stevia, xylitol, agave syrup, or raw honey.

2. Drink Lots of Water

H2o should be your go-to beverage during pregnancy. It’s fantastic for stripping your system of extra water retention, it curbs your urge for food, and it keeps your removal process operating smoothly. You should be consuming fifty percent your bodyweight in water each and every day. So if you weigh 140 kilos, you should consume at minimum 70 ounces of water just about every day.

3. Eat Lean Protein with Every Meal

Eating lean protein at every meal is essential to maintaining a healthy weight and keeping your appe***e curbed. So seek out lean cuts of organic meat, nuts, nut butters, and organic eggs to stay healthy. You can also eat certain types of seafood twice weekly as long as it’s low in mercury. You may wonder, “Can I eat shrimp while pregnant?” Yes—shrimp is on the low mercury list, so you may enjoy two 6 ounce servings weekly.