still trying to find the article I read about those 7 foods...heheh but in the meantime okay have found another 7 things to share over next few days. COMMON MISTAKES TO MAKE WHEN EXERCISING Exercise can reduce your risk of heart disease, cancer, and depression, and it can increase your energy levels, help you think clearer, and even slow down the aging process. However, there are pitfalls that can hamper your workout progress. I was guilty of mistake #3 and #4 below. For thirty years, my only form of exercise was long distance running with little to no strength or interval training. As noted in the featured CNN article,1 your setbacks may be due to certain bad habits, and by nipping them in the bud you can start reaping results again. Here, I’ve chosen seven common mistakes that may be thwarting your fitness efforts. Mistake #1: Skipping the Warm-Up While you can get away with skipping the warm-up when youre doing a low to moderate impact workout, not warming up can easily lead to injury when youre doing high-intensity interval training (HIIT) exercises, especially sprinting. As noted by John Paul Catanzaro, a Certified Kinesiologist and exercise physiologist, it takes 10-15 seconds of muscular contractions to raise your body temperature by 1°C, and a proper warm-up should raise your body temperature by 1-2°C (1.4-2.8°F). This is enough to cause sweating, and is really all thats required in terms of warm-up. So, all you really need are a few repetitions of motions that increase the blood flow to the appropriate muscles. Aerobic activity isn’t necessary, and will actually take longer as its target is non-specific. A more comprehensive list is included in Catanzaro’s original article, but here are a few examples of simple movements that will get your blood flowing. Start slow and shallow and gradually increase speed and range with each repetition; 5-10 reps per movement are all you really need: 1.Squat 2.Side bends 3.Trunk twists 4.Arm circles 5.Shoulder shrugs Whether or not you really need to stretch before your workout is another source of confusion for many. The answer really depends on the type of exercise you’re about to do—in some cases it’s very important, and in other cases it may even be contraindicated. For example, a study published in The Journal of Strength and Conditioning Research2 concluded that stretching should be avoided prior to strength training, noting that the passive stretches may impair strength by causing joint instability. In other instances, such as when youre doing high intensity sprinting exercises, prior stretching is imperative, and should NOT be skipped. Failing to stretch in this case can easily lead to injury. For a demonstration of proper stretching technique, please see the following video. https://youtube/watch?feature=player_embedded&v=JQthj5oAgkc
Posted on: Thu, 04 Sep 2014 19:52:52 +0000
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