The Fitness Maven

Every serious exerciser knows the unpleasant muscle pain that comes a day or two after a big workout. How can we avoid this pain while still working our body effectively? The secret lies in the warm-up and cool-down phases of our routine. Be sure to stretch and heat your body before strength training, so it will be warm and supple. Then stretch again after the activity, and use heat (a hot bath is ideal) to relax the muscles again. Not only will this prevent muscle pain, it will leave you feeling clean and refreshed after your workout!

Many of us grew up with the guideline that 30 minutes was the minimum for effective cardio training. But this belief is being questioned today. In Finland, many engage in bursts of intense running, interspersed with periods of walking or lighter exercise. This is quite similar to the type of workout one receives when playing team sports such as basketball or soccer – one runs at maximum intensity, then trots around, then runs again. Because the intense periods are so intense, and the body is not allowed to return to a fully restful state, this pattern seems to juice out performance in less time than the traditional half-hour slot.

One great way to perform this routine is by running from a starting point, at top speed, until you feel you must slow down. Then turn around and trot back to the starting point. Repeat this process 5 times and you have a great workout that takes very little time.

Your lateral muscles are on the sides of your torso, and are among the hardest to exercise effectively. To feel them, sit on the floor with your knees in front of you, near your chin. Using only your abdomen, rotate your shoulders as far as you can to one side, then the other. You should feel your lateral muscles doing the work. This motion can be performed while holding a weight or medicine ball for greater resistance, or on an exercise ball, lying back or sitting up, for different effects. You can also perform a crunch with your knees lying to one side in order to train the lats.

Americans are raised on the athletic shoe as a basic supply without which one cannot engage in physical activity. Arch support, ankle support, and shock absorption are all considered to be necessary, and exercising without them is thought to be dangerous. But of course our bodies have evolved to function without external reinforcement, and our feet are designed to bear our weight all by themselves. Walking and even running barefoot trains all of the little muscles in the foot and ankle region, strengthening them and reducing our dependence on external help. Barefoot exercise also allows a greater range of motion to the foot, which can increase flexibility of that region if performed properly. Especially if you have exercise mats available to reduce the hard impact of a wood or concrete floor, try exercising barefoot for a couple weeks and see how it strengthens you from the knees down!

There used to be just one choice – cotton tees and briefs. But these days a wide variety of styles and materials have exercisers asking which garment is right for their workout?

If you play sports that require padding and other equipment, you want to wear a base layer that will protect you from chafing and allow your prespiration to evaporate. The best choice for this is a snug-fitting synthetic, like under-armor or the many less expensive brands. This type of garment is also very good for wearing under a fleece or sweats in colder weather.

In a hotter climate, you may find a garment that clings to your body unpleasant. In that situation many prefer the classic cotton tee, loose and ventilated.

Are you experiencing knee pain when you jog? Before you look at surgery or rehab, check your athletic footwear.

When we run, our knees absorb a substantial amount of the shock from the impact of every step. There is a very big difference between running on a soft surface like dirt or grass (for which we have evolved for millions of years) and running on concrete or pavement, which our bodies are not designed to tolerate.

In order to keep our knees working properly, we need to cushion our stride with good athletic shoes. They don’t need to be fancy or expensive, they just neeed a good shock-absorbing rubber sole. Just like your car’s tires, you want to replace your sneakers every year or so, especially if you run a lot. This ensures that you aren’t running on a cushion that has been compressed and lost its shock absorbent properties.

Your core – the muscles around your stomach, back and chest, is essential to good posture, good looks, and overall good health. It is worked when you move your body in sports and daily activities.

By sitting on an exercise ball, you can wiggle your middle in a way that works all the different core muscle groups in a pleasant, fun motion. It is possible to do this while working or reading, so you can fit it into your busy schedule.

A healthy core means a healthy life, so get on that exercise ball and wiggle it, if only a little bit!

We strain our achilles tendon when we run, jump, and bounce in sports. And an injury there can be career-ending, as any NFL or NBA fan knows all too well.

So what can we do to keep our tendons flexible and healthy? Before exercising, stand about 3 feet from a wall. reach one leg out behind you, keeping the foot flat on the floor, and placing your hands on the wall for balance. Lean your body forward and gently stretch the foot further back.

You will feel mild tension in your achilles tendon. Doing this for about one minute before playing ball will help ensure that your tendon is limber during play.

There are many forms of exercise, and each type has its advantages and disadvantages.

consider the following when choosing an exercise program.

1. Privacy – some people prefer to exercise in a gym or at home, whereas others prefer to exercise outdoors.

2. TIME – How much time do you really have and can commit.

3. Dedication – How dedicated are you in anything you put your mind to.

4. Lifestyle – Some people have a very structured exercise routine, whereas others simply incorporate exercise into their lifestyle. for example, by walking rather than driving, parking farther away from their destination, or walking up stairs rather than using an elevator.

5. Comfort Zone –  Exercise should also offer some degree of challenge; if not, then the benefits will be few.