Eager to exercise and get fit? You might not want to spend the few minutes it takes to warm up before you totally dive into your high-intensity workout. But as it happens, not warming up can actually be harmful to your health, and make your workout less effective. Here are five reasons you should always do a solid warm-up before you really get into exercising. Doing some gentle exercises before you really push it, like a slow jog, jumping jacks or a brisk walk, can help increase the diameter of your blood vessels.
Although everyone has different problem spots, one of the most common areas for excess fat is the belly. And everyone who’s ever had a little belly fat knows that although it’s the first place for fat to go, it’s also the hardest to get rid of. Most of the traditional exercises that target your core don’t actually provide the results they promise.
The best way to melt belly fat is actually to work out your whole body. Planking works out your whole body, especially your core and back. This exercise improves posture, boosts metabolism and increases flexibility. Add it to your exercise routine to prevent future injury, while strengthening your back.
How often should you work out? How many days per week? How many hours per day? We’ll go ahead and tell you upfront, this question is one that’s been debated for decades, and the debate isn’t likely to stop anytime soon.
However, just because training experts haven’t reached a conclusion, it doesn’t follow that there aren’t smarter ways to approach your workout schedule. You probably have a gym buddy that’s working out 4-5 times per week and gets very average results. You also probably know a guy who runs a couple times a week and then steps into the gym only on Tuesdays, but is totally ripped. So, what’s the magic number? What’s the formula?
Whether you’re looking to slim your waistline or build an overall stronger core, the stomach vacuum is an exercise that you can perform daily to work on both. The stomach vacuum exercise is a simple abdominal move that targets the transversus abdominis (TA), which is the deep-seated abdominal muscle that lies under the rectus abdominis. This muscle group acts like a corset and helps keep your waistline tight.
Another way to work out the TA is planking. So if you’re not a big fan of planks, then this is a nice alternative. A strong TA will give you more postural support, which can help with back pain. It will also help “pull-in” your internal organs giving you a slimmer waistline and a flat tummy look.
Fitness is a whole-body state. Muscle strength and tone along with cardiovascular health go together to complete the picture. No matter how fit you are, however, there are certain parts of the body that are more difficult to tone because everyday activity doesn’t fully engage those muscle groups.
General aerobic exercises don’t focus on harder-to-reach places like the back and under your arms—you have to concentrate on those. Where you have a tendency to gain and retain weight has a lot to do with age, sex, and genetics.
Simple stretching exercises performed during the day can help promote blood and lymph circulation and enhance muscle tone and digestion. Irrespective of your activity level, do not forget to stretch. A 2012 meta-analysis reported a number of the benefits of stretching: increased joint range of motion, greater muscle extensibility, improved muscle flexibility, muscle strength, enhanced jumping and running performance, backbone mobility, reduced muscle stiffness, pain reduction.
For an overall exercise program the American College of Sports Medicine recommends static stretching for many individuals that is preceded by an active warm-up, at least 2 to 3 times weekly. . .Older adults may require longer stretch times compared to the recommended 15 to 30 minutes. What, how, and when you stretch depends upon your objective.