Good health front blog is all about good health. You have to take action to make good health first in all things even if you have a mind set to get wealthy. You must avoid all forms of sickness and diseases or prevent it.
Good food can enhanced good health. Natural ways to retain and maintain health, but medication is an aid to health where need be.
As one ages, health becomes of vital consideration.
Stretching exercises are not very common these days with some fitness enthusiasts. Do you keep
a dog or cat? I do not period.
mother kept cats. My neighbor has dogs
worthy thing I usually take not of in these domestic animals is stretching.
What Is A Stretching Exercise?
In terms of
physical exercises, what is a stretching exercise? The various muscles in your
body connected to joints and bones.
There is a range of movement so to speak,
within each joint that is vital for peak operation of the muscles.
is the action employed to improve or enhanced the range of motion, ROM.
elongates your muscles and makes them flexible. This stretching action is
necessary before doing any of your aerobic or isometric exercises; and after.
some will argue here that you do your aerobic exercises first before stretching
as a warming up. This school has certain drawbacks.
animals above go out and come in. Then their rest or sleep. Not just in the
night, but in the day time too. Within an hour or two during the day time nap,
they will wake up. The first thing I realize much is their stretching ability.
Their will stretch their legs to full as far as their can, thus stretching
their entire body.Furthermore, animals
do this before going to sleep.
Stretching In Man
is an exercise for animals. Man is the higher animal. He needs do some stretch exercises.
The contrary seems to be the case with him. Birds, like they inferior
counterpart, I observed do stretch on waking up.
is less prone with human beings. When a sedentary person stretches, I think
majority of them will only do so via, yawing!
woods and vegetables are not stretching. Climbing the stairway or stair case and
arranging the living room are not stretching. They are forms of physical
activity. Stretching exercises are more superior to those. You have to stretch
before all these things.
will make your body muscles more flexible than anything else. Further, it will
keep your muscles supple. It will pay you well during and after your middle age
and into old age.
is a type of warm up prior to exercise. It will raise your body temperature and
heart rate. It will improve your coordination. Blood flow to your muscles and
the range of motion of your joints will be greatly enhanced. Stretching
exercises will prevent injuries before doing any of your aerobic or isometric
Let me ask a
question here. How many times can you claim to stretch in a week? Apart from
doing some physical exercises or the ordinary day by day physical activities, do
you take time to stretch two or three times in the week? I mean do you stretch
before rushing into the bathroom or doing some of your aerobic or isometric
exercises? Do you stretch after the exercises? This is vital to good health.
honest here. Inactivity leads to sedentary life. Many usually dig their graves
do you ever stretch on waking up from sleep (if you are not used to doing physical
exercises like aerobic) before rushing into the bathroom to wash?
Be real with
yourself. Perhaps, you are such that you do not have one minute to doing a
stretching exercise! But you have spent some minutes, even up to an hour
watching your favorite reality shows on the TV screen or you are surfing the
net via, facebook and instagram moments on waking up after a good night sleep.
Then, you are not used to exercise once in the week playing sporting games? Do
If you are
used to sitting that long and doing these things, you need to stretch your
neck, eyes, shoulder, back and waist to prevent neck, eye and back pains, for
Can you take
an evening stroll to stretch and stir like a sheep or a cow
life is bad. It breeds ill-health, deformities and injuries when a small fall
Digging The Grave
Most of the
time, we lay the blame for heart related illness on sugar or starch; and animal
fats in the red in eggs, red meat, margarine and lards. But that we do not
stretch is where the trouble is. You gain weight. And your blood pressure will
go up. Then you go and worry the doctor. His advice and prescriptions can help
alleviate the issue.
Some still carry the matter into their graves!
about those joint, hip or back pains? Is your joint or muscle stiff or supple?
You do not have to live with arteritis all your life; and then dig your grave!
It is never
too late for you to begin doing stretching exercises. If you can do one or two
stretching exercise for one minute each, before heading into the bathroom.
a week, you can stretch two or three times as a routine. (You can stretch
certain parts of your body daily at odd moments like cats and dogs.) That is
just once a week say, on weekends when you are completely free from going to
work, if you do not have time during working days. But alas you make time
watching the streaming shows on your TV set!
is all that you need to begin with. It is the beauty and reality of stretching
exercises. It is not taking too much or all of your time. Increasing the time
to 15 minutes or more is your opinion and at your pleasure.
Benefits Of Stretching Exercises
will improve your balance and posture
will elongate your muscles
release lubricating fluids to greased your joints and muscles before exercise,
blood and nutrients to joints and muscles
pain in the joint, neck, back and muscles
performance of physical exercise and physical activities
20 Stretching Exercises That Will
Rejuvenate Your Body
you do these stretching exercises, do some warming ups. This will further help
grease your joints, muscles, ligaments, bones and tendons. Otherwise, the risk
of injuries to these tissues will be high. Some pains will be beneficial to the
exercises, but too much pain is a signal to stop what you are doing at the
You can warm
up by way of:
you can slightly jog within your living room for 3 to 5 minutes. There is
enough space for you to do it, even if you are to go in circles slowly.
can use your barbell or dumb bell to warm up.
Light weight lifting can raise your cardiac rate.
authority recommended swimming as a warming up before stretching. Do you have a
swimming pool or have access to it near your residential? If you live near a
River or water front, you can take advantage of it to swim and warm up.
Others suggested circling as alternative to swimming as a warm up before you do
any stretching exercises.
ALWAYS WARM UP BEFORE STRETCHING? But stretching exercises are a form
of warming up prior to doing your aerobic or other forms of physical
activities. You will notice for example, that footballers always warm up before
actual practice and play on the football pitch. So, you have got to jog slightly
as a warming up before doing some stretching.
of stretching includes a further warming up of the muscles and joints; peak the
body temperature in other to prevent any pre-injuries during the exercises.
Before I do
my jogging exercises, I always warm up by brisk walking, and stretch briefly
for 10 minutes. Then I do some aerobic, isometric and plyometric exercises.
Otherwise, I will not benefit from the jogging.
some 20 stretching exercises (do only 10) you can do either out doors or in
your living room. Each exercise is to be done 60 seconds, 2 or 3 times in the
week. No repetition. Do each exercise gentle first to avoid any injuries.
If you are a
new comer here, do each exercise for 30 seconds and rest for 15 seconds before
the next workout.
Good luck to
Stand straight on the floor or ground and walking from one point and back to
the starting point with your toes only. This will stretch the calf and the
2.Hand Stretch: You
can sit or stand doing this. Hold out your hands in front of you; and open and
close your fingers repeatedly.
3.Neck Stretch #1: Stand with your hands by your side. Turn your head to one side at 90o
and return the head to the starting position after 30 seconds. Do so the
other side at the same angle of 90o for same 30 seconds.
Stretch #2: With the same position as in #1 above, tilt your head sideways
towards the right shoulder and hold for 30 seconds and return the head to the
starting position. Tilt the head on the opposite side for another 30 seconds.
5.Neck Stretch #3: Still with the same starting position asthe above two neck stretches, this time you tilt the head forward
to stretch back of neck for 60 seconds; and release it.
6.Shoulders, Middle Back, Arms, Hands, Fingers And Wrists: Interlaced your fingers and stretch
out your arm just parallel to your head. The palms should be turn out and hold
for 60 seconds.
7.Triceps, Shoulders And Waist Stretch: Stand with knees with a slight flex and your arms
overhead, while holding your elbow with hand of the opposite arm. Pull your
elbow behind your head gently to the right side and at the same time leaning to
the same side for 30 seconds. Return to starting position and do so the left
side for another 30 seconds.
8.Middle Of The Back Stretch: Standing with your hands on your hips, twists your torso at
the waist at the right side for 30 seconds; return to starting position and do
so on the left side for another 30 seconds. Your knees should be kept slightly
9.Ankle Stretches: Stand and place one hand on the wall for balance or you hold a chair or
any support. Lift your right foot and rotate foot and ankle clockwise and
counter-clockwise for 30 seconds. Repeat with the left foot.
10.Thigh Stretch: Stand near a wall and place your
left hand on the wall for support. Grasp your left foot with your right hand
and pull heel to your buttock for 30 seconds. Do so with your right foot for
another 30 seconds.
11.Calves And Achilles Stretch: Stand with your feet at shoulder
wide length apart, your heels firmly on the floor and toes pointing straight.
Now, assume a quarter squat position and hold this for 60 seconds.
12Back And Waist Stretch: Stand foot together and hands by
your side. Now bend your head forward trying to touch your knee with the
forehead. Do not force yourself doing it. If your forehead did not touch your
knee the first time, do not worry. You can achieve that at the next try, say
when cooling off after your aerobic exercise.
13.Side Of Hip And Hamstring Stretch: Sit on the floor with your legs
straight out in front of you. Bent the left leg and place it across the right
leg. Pull the left knee up toward your left shoulder and hold for 30 seconds.
You do so on the opposite side
14.Hamstring Stretch: Sit on the floor with legs wide apart, bend one
leg against the ground, and keep the other straight and extended. Bring your
knee against the bent leg, the forehead resting on the knee and flex your toes
toward your body.
15.Calf Stretch: There are more than two calf stretch exercises. Here
is another one you can do by pushing against the ground. First, take the plank
or press-up position. Push one leg at a time against the ground and it does not
matter which angle your foot is action against. Try pressing both feet if you
can. This loosed your calf and is very good for joggers and runners.
16.Abdominal Stretch: Lie flat on the floor with arms between chest
and shoulder; now push upper torso upward with your palms until head rise and
form 90o with the lower body; and hold for 60 seconds. This
stretching is similar to the cobra posture in yoga.
17.Biceps Stretch: Reach your arms behind your back and
interlock the fingers. Now, raise your arms and pull away from your trunk.
18.Mild Back Stretch: Kneel down and place your hands
(palms) on the small of the back behind the hip. Slightly bent back the head
facing skywards for 60 seconds.
19. Latissimus Dorsi Stretch: While still kneeling down as in the
mild back stretch, extend forward by bringing the forehead to the floor. The
palms should be placed flat on the floor too. Hold for 60 seconds.
20.Inner Thigh Stretch: Sit on the floor and bringing both
heel of foot touching together. Push knee down toward the floor with your palm.
some of the stretching exercises I did before doing my aerobic exercises and
isometrics and before executing my morning jogging.
not hold your breath, but breathe in and out slowly during the execution of the
routine all the time.
notice I do not suggest repeating any of the exercises more than once with any
rest periods in other to build endurance strength. But you can rest for 15
seconds after each exercise if you are a new comer to stretching workouts.
At the end
of the jogging, I rest for 3 minutes and I repeat some or few of the aerobic, isometric
and plyos; and cool down with stretching. My final stretch will be a yogis dead
man posture to bring my blood pressure to normal level.
I think when
you are used to all these workouts, you may add some more and you can go online
to google stretching exercises to add to your exercise bank. Have fun.
strength training in exercise activity is definitely training your aerobic and
It is both a
cardiovascular and muscoskeletal training.
As a keep
fit rut or non-athlete, you want to increase your strength to jog more than
half a mile; or even up to a mile. How far did you go within the first 15
minutes? Did you burnt out and tired? Does it occur to you that you should stop
and take some rest? Be honest with yourself here. What is the distance you
covered within the first 15 minutes?
I would go more than 60 meters.
it is hard for you to jog further and you start taking a walk when that is not
your intention. During a short leisurely jog less than 750 meters, I jog 15 to
20 minutes than I take a short walk for 3 minutes. I follow this up with a
short dash or sprint 3 minutes, just to align or coordinate my body. Then, I
would begin to jog normally at a leisure speed. You begin taking a walk not
because you wanted to adjust your body but because you cannot breathe or you
are very tire out and lethargy
solution is that you need muscular endurance strength training as you cannot endure
more than 15 minutes of jogging.
This is the
beauty and reality of muscular endurance strength or power training.
need some strength, right? You need to be strong and stronger.
Here is the
thing I like about jogging or slow leisurely running. The longer the distance,
(up to a mile), and the ease in which you executed same within a specific time
frame of 1 hour 23 minutes, the stronger and healthier you become. So to endure
a mile or more of leisurely running, you need to train for that strength,
retain such strength, via recovery processes and carry it to the next level of
a mile plus.
the vital question is, should you be able to remain this strong for a minimum
of 4 weeks, and can execute same feat in your next jogging program while doing
conditioning exercises (specific leg exercises and others) in the mean time. Hence,
you must of necessity keep your practices concurrent. You can learn to become
ironman strong if you care in actual run training.
stretching, aerobic, anaerobic, isometrics and plyometrics; and yoga exercise
will be geared to achieve such strength training and power training, or you
cannot go that far, not even with strong will power without experiencing
adverse results of bodily harm.
endurance strength training has many good things with it even if you are not an
you are doing some isometric and plyometric exercises as a keep fit enthusiast.
You execute the isometrics press up or the jumping jack plank while holding it
for 1 minute. Remember the longer the set period, the shorter will be the rest
time. For this 1 minute set, you rest for 15 seconds; and repeat the set for
another 1 minute for 4 to 5 repetitions resting for 15 seconds on each
Did you go
through the 4 to 5 repetitions? Congratulations for achieving such a feat!
endurance is at a good level. But I am also sure that some persons cannot pass
the second repetition within the next 1 minute and rest.
where the issue of strength or power comes in. You endure the first set but
cannot repeat a second or third. You lack the strength or rather muscular endurance
It is this
type of persons that cannot go this far that are in need of endurance strength
even have a hard time doing domestic chores in their homes like re-arranging
the living room or washing the car.
Merits Of Endurance Strength Training
strength training is exercising to increase endurance as an athlete or
Some of its
many advantages include:
increased the rate of heart beat and stroke volume of the heart
in blood plasma without any change in red blood cells
mitochondrial volume in muscle fibers is greatly increased in number and size;
and a corresponding increase in myoglobin and oxidative enzymes
and fat storing capacity is increased for the length of time work is to be done
type 1 slow twitch fibers are develop to resist fatigue
catabolism process. The fat and glycogen stored is use efficiently as energy
during work, exercise or sport activities
is efficiently transported and distributed all over the body system
make your daily chores easier
beautiful, energetic and younger you. You may act much younger than your peers
because you are active in physical exercise or conditioning, the tendency for
your bones degenerating during middle age is minimized. In other words,
osteoporosis is reduced to a minimum.
these good pictures on the board, one would think that strength endurance
training has no negative side. That is far from being true. We can pin-point
one or two of the negative effect as a result of taking the training and
As in all
sporting and exercise activities, you should not go beyond set limits
disallowed by medical science. For example, I can jog a mile and a quarter
within 1 hour 24 minutes, two times in the week. This is the limit set by medicine.
But should I do it four times in a week, which I am able, I will be doing my
body some harm in years to come.
should be concerned more with short time endurance strength training. It is
very beneficial in long distance run like jogging and playing any power games
like football, hokey and base ball.
take a practical good example in jogging for a mile. We begin with some
stretching and aerobic exercises. I think walking, apart from some of the
exercise to stretch the leg muscles will do well.
do few aerobic, isometrics and plyometrics exercises 1 minute each without any
up and down
substitute your favorite to the above if you like. All these twelve exercises
will take 12 minutes. How far did you go through them? Did you find it easy? Next
time, try these 2 or 3 repetitions without any rest. It will take you 24 or 36
minutes. Be sure to keep breathing during each exercise or your blood pressure
will rise abnormally!
these exercises as a warm up, start walking round a foot ball field twice, two
or three times in the week. You do this for between four to six weeks.
can endure these distance (load) well enough, we should now apply the number of
times you walk round the football field. Say you walk twice two times in the
week, you have to jog 2 times (90 by 100 meter maximum) from your starting
point and back to the same starting point. Did you get the math?
Now, to be
real, if you cannot walk 90 by 100 meters, totaling 380 m, I do not see any
sense in you to jog same distance, especially when you are always sedentary!
walk! Walk up to jog.
In other to
take advantage of such endurance strength training, you have to extend it over
a period of time in your exercises or sports; and apply same in anything you do.
Now, if you walk round a football field or a similar distance two or three
times in the week, why not increase the distance later up to five times in a
week? You will be greatly training both your cardio and muscular system to become
is the ability to be strong over an extended period of time.
Physical exercises are geared toward conditioning a person
for fitness, like in aerobic exercises. Endurance training is exercising to
increase endurance. To train for a leisurely running event like jogging, one
has to increase the distance up to a mile. If you target 190 meters, It got to
be increase by 30% in the next training. Then you increase it by 50% in the
next one and so on. In this way, you are adding more load to your training
sessions that you are able to endure for a given period.
training progress, the rate of endurance likewise increases by a higher percentage.
It is from such progressions that one can go for 800 meters to 1.4km. Road
cycling and swimming are other examples.
You can use
weight lifting to train for endurance strength. But the bulky muscles that will
result will not help you run or swim well. It will do you some good in cycling.
So if you use weight lifting to train for endurance strength, apply it where it
will be beneficial. In case of jogging, you should not allow gain in weight or
it will undermine your jogging efforts. Muscle mass is not strength. Building
lean muscle is much better for a jogger.
How To Increase Endurance Strength
question is how to increase endurance strength. You must have a program to do these
your work load
shorter rest times
volume of work
Increase your work load (jogging
distance). To be
stronger, you have to increase your jogging or leisurely running distances.
This is the work load. The more you increase the distance you have to jog, the
stronger you become till you pass the 1 mile limitation.
Shorten your rest periods. At the end of every run, you should
shorten your rest periods to not more than 5 minutes. Then carry out some more
aerobic, isometric and plyometric exercises as a recovery processes. You should
try to recover faster when you are under tension or strain! This will make you
Increase Your Work Volume. It is when you are best at doing big
volume of work along with less rest periods that you will have the endurance
Fueling And Refueling
In all these
warming up and practice exercises, you have burn up some fuel. These need to be
replaced. You also have to consider more fuel for damage done to muscle tissues
and for repair, and to build up the body.
any of the exercises, you have to eat. Eat some good and nutritious meal that
will deliver the energy to give you peak performance. Junk or convenience foods
are not suggested here. Eat complex natural food sources from nature.
rest for a minimum of 1 hour if you had a light breakfast meal; if the meal is
heavy rest for 2 to 3 hours.
It will do
you much good if you include fruit and vegetables more matter in your chop
plate to deliver natural phytonutrients the body needs.
If you do
not eat well, and refuel well, you are a loser in endurance strength training.
include much protein (fish) complex carbohydrates and some fats especially red
meat in your diet; along with greens, nuts, seeds and fruits.
interest is the place of both animal and vegetable or plant proteins in the
properly digestedreleased amino acids,
the building blocks that make cells and are use to build body tissues.
protein do you need? It is estimate a fully grown up person taking up physical
fitness program needs a minimum of 35g of protein for women. Men need more 48g.
It all depends on your eating habit or metabolism plus body mass index. Normally,
0.8g of protein is need per kg of body weight. This would equate to 1.00g in
simplify numbers. Say you weight y kg. So you may need y x 1.00 g of protein
per kg of body weight. Your maximum protein intake for the day should be 200g or
1000 calories and not much.
importance is the amount of both animal and vegetable proteins in the diet.
Should you prefer animals to that of plants or vegetables? Both make a good
balance. I usually include beans and peanuts along with sardine and mullets
plus red meat in my chop plates; plus seeds and avocado. These paired
combination deliver the much need heart health plus muscle health!
to replace losses in sweat. Drink when tasty. Cut a fresh lime or lemon and
squeeze same into your bottle of water and drink. It is very good for the
I have never
eaten a supplement whenever I go on a jogging session, because I am not intended
on building muscle mass. I depend wholly on natural complex food stuffs; and I
have always been well physically and strong.