Giving Your Muscles Holiday To Recovery

http://goodhealthfront.blogspot.com/You can give your muscles holiday to recovery.

Can I and you exercise our body muscles weekly 2 or 3 times in the week without a break in the month?

In other words, one should be exercising week after week, throughout the year!

Do you think you can do this on a regular basis without fail?

I know they are some exercise nuts who can do the feat with strong will power and enter their names in the record book.

When you tensed your body muscles, you are actually subjecting them to a state where they will react back to adapt themselves (remember your body has more than 600 muscles) to a new dimension. The tensed muscles are really reacting to changes that will save them from destruction.

Exercises like aerobic and anaerobic, isometrics and plyometrics tensed your muscles much more than a stretching exercise. They even have a weighting effect on the bones, tendons, cartilages, and the endocrine system or the central nervous system.

Running, jogging, weight lifting and swimming take a toil toll on your body muscles and so need some rest, not only during or after the workout.

Those changes can be the tears, sprain, between bones, tendon and ligament or cartilages and tissues. They produce enzymes that will generate new cell growth and new protein replenishment to prevent the muscles from deteriorating further from the damage (stress) done to it.

Is it any wonder than when you are ask to do 2 or 3 repetition in either isometric or plyometric exercises you are further ask to rest for 30 seconds?

You see your muscles are like elastic bands. They should not be over stretched; nor should they be over worked. 

Over stretching or over working these can result in the muscles losing their tone, strength, elasticity and weight.

Further, the chance of these muscles recovering from pain, topical injury, tension, internal tears and displacement of tendons, bones, cartilages, and so on can take a long time instead of few days. 

So you have to take your time to rest.

Weekly Holiday

Give these muscles a weekly holiday in the month to recap.

When you exercise 2 or 3 times in the week, it is fair 4 or 5 days your muscles are allowed to rest. You continue same or variety of the exercise the next week; and repeat the exact number of resting days weekly. Although you may or may not feel any pain or experienced any injury on your body in the mean time, it is assume that in your inside, a tendon, a bone, a cartilage, a ligament, a tissue, a joint or a muscle is on a point of displacement due to vigorous and strenuous exercises.

You may not know this fact and its extent. It can surface in a much later time with much damage. All these goes silently in the body until a specific tissue or bone spark painfully. 

It is for this reason that you should give your muscles a holiday to naturally treat themselves.

Okay, having said all these, here’s how and why you should give your muscles a holiday of one week in the month.

1.It’s a happy holiday! Test and exams are all over! You keep off your text books. Perhaps you will like to wound your way into the wounds just to have fun and relax because your mind is now far away from school. As an exercise nut or weight lifter, why not consider your gym as a school? You alone have to keep away from it, and not another person will do it for you. Just forget even a stretching exercise. If it comes naturally, you will notice it when you wake up from your siestas or night sleep in the form of yawning! You would then stretch out your legs and arm like a pussy or a dog and leg go that tension. Feel free and explore another world other than exercise or body building. Explore the world of history or non-fiction. Explore your zoo and have a look at the animals, birds and reptiles. Think along these lines and turn yourself into a potato couch for a little while for good.

2. Eat various animal and plant proteins.  Your protein intake should be in the ratio of 2 to 1 against carbohydrates. Your muscles are primarily composed of protein cells. Protein is the building block of muscles. All now agreed that before you begin any physical exercise, you should eat some protein before anything else. This is because some 30 minutes into the exercise, your body will be asking for protein amino acid, not sugar or fat.

If you weight 160 pounds, 30% of your body weight should be the protein to consume, which is about 50g. You should eat about 50g of protein daily in various amounts. If you are someone who ate five small meals daily, this would be 10g or 10% of protein at each meal.

This will recover your muscles quickly from all the tensions you have subjected them to. Proteins are more in synergy with carbohydrates than fats or oils for your muscles to recap.

These proteins should come from natural source rather than genetic engineering sources. It is much better if your source is from grazing animals and free range birds where the animals receive sunshine and feed on sun-strike grass than those from close range pasture where they were feed with soy, from inorganic farms.

Animal proteins like lean meat, red meat, fowl, milk and fish is good to recovery. Include any legume plus peanuts or any other nuts in the chop plate.

Addition of whey protein in the form of a shake is very vital to the chop plate. Your body can utilized more than 80% of the whey.

Before you go to bed in the night, eat a good but light quality protein mix like fish, egg, milk and bean and nuts in the form of a snack. Your muscles will be repair overnight.

In the morning on waking up from sleep, eat protein to start rebuilding the muscles of your body. But include carbohydrates, fruits and vegetables, fats or oil. 

3. Quality sleep will help your muscles to recover well. You should spend 8 to 9 hours in the night for sleeping besides your regular daily siesta of 1 or 2 hours. Sleep is one of the best ways to allow the body to rest and refreshed itself. In so doing, you will understand that every system of the body including the musculoskeletal system will benefit from the sleep. Sleep helps heal wounds. Internal injuries or dislocations get heal faster. 

I sleep an average of 10 hours during this holiday break in the week.

4. Welcome to vitamin C. Understand that vitamin C is not the same thing as ascorbic acid here. The former is a natural product derived from fruits and vegetables. It is a water soluble vitamin like the B-complex family and only traces are found sometimes in certain animals and fish. Ascorbic acid is a drug, though both terms are used interchangeably. 

Vitamin C is chiefly found in all fruits and vegetables especially lime and lemon, where the vitamin made its reputation; and the other citrus fruits grape fruit, orange and tangerine.

During or after a rigorous exercise, lactic acid is produced in the muscles. Lactic acid is not a healthy product it must be flush out of the system. Vitamin C helps in the flushing out of the lactic acid from the muscles.

In addition, vitamin C as an antioxidant will boost the production of collagen connective tissues and repair skin tissues, ligaments, cartilages, tendons and blood vessels.

All this will not happen in a day time so you have to give your muscles the required holiday to full recovery.

Other vitamins beside C that you need to recover are B-complex, D, E and A.

Do not forget to chop leafy greens for they are also natural sources of vitamin A, B-complex and C; and provides the calcium that works in synergy with vitamin D.

Always include unprocessed natural foods rich in these vitamins in your chop plates, and your road to post recovery is excellent.

One more thing about vitamin C and citrus fruits is this. You can make a blend of these four or five fruits once a week. Enjoy a cup of the creamy solution with a cup of cucumber or papaya or any of your favorite fruits.

5. Healthy Muscles want to gain healthy and strong muscles? Exercising your muscles will do that; but you should also give them more rest other than that after a repetition and a day or two off. 

Give all your muscles a holiday from any moderate or vigorous exercise for a week. Your muscles are not synthetic material made with polythene or engineer like King Kong. They are natural and can feel pain and break if you over use them. 

The heart is a muscle and is on the beat 24/7, and it must be so. Stop it and you are as good as dead. It is our taking some rest during sleep in the night that keeps it healthy and strong.

Giving all your muscles the most need rest will make them strong and healthy for life; at the same time keep your body strong.

Now, if a muscle around your knee is weak, you can be prone to an injury. You cannot walk with balance and can fall. Give them more rest to recovery.

Once a week in the month, let your muscles become a potato couch for good. In other words, let the rest from jogging, aerobic or anaerobic exercises. They will be refreshed, renew, reinvigorated; and full of energy, strength and health.

You never will know what other good can come out of all these.

6. Eat saturate animal fat. Many think that because animal fats like egg yolk and the fat in meat or milk is saturate, it possess some health risk, especially that of the health of the heart. This has been disapproved by some research as in the French paradox.

Actually, the saturate fats in these foods are healthy and contain substances found to be beneficial to the muscle of the heart. Now, if they benefit your heart, what can prevent them to work for other muscles of your body? These fats form an insulating layer to the body and can provide an element of protection to the body tissues.

It is because the fats contain omega -6 fatty acid that the conclusion is made. But eating too much of the fats in excess of vegetable fats or omega -3 fatty acid from fish oils or seeds and nuts will be bad for you. Try to make a ratio of omega -3 to 2 against omega -6 fatty acid to 1in your chop plate.  In other words, unprocessed fish and vegetable fats take upper place in your chops.

Coconut oil is one of the best vegetable fats that you as an exercise rut must eat. Its medium chain fats works like and much better than most carbohydrates and it is easily absorbed in the blood stream like the glucose provide from starch and provide all your tire muscle with immediate energy to recovery.

I ordinarily eat the fresh fruit with the coconut water or in the form of copra with cassava fresh or dried. The fruit is good also with fresh roasted corn.

7. Water this is the time for you to drink some refreshing cool water. I usually cut a piece of lime or lemon and squeeze a drop or two into the glass of water. It is more refreshing and tasty than just plain water. Besides, I enjoy a cup or two of fresh cucumber fruit with the water. It hydrated my body and makes the acid-base balance a healthy state.

A person lost lots of water during exercise in sweat. This has to be replaced to maintain the water balance of the body or great harm can be done to your muscles and the body can have a hard time to repair itself.

Sure, the muscles need some water. But how many glasses is enough for a day? That is your opinion. Drink only when tasty

8. Eat foods rich in magnesium salt magnesium is one rare phytonutrient that help muscle recovery process. Because it helps increase energy level during a workout, it helps ease muscle cramp

Eat peanuts, cashew nuts and almonds to get the mineral. Rice and bean when eaten in combination provide excellent source of magnesium. All green leafy vegetables are good sources of the nutrient.

So far, if you intend to take a mineral or vitamin supplement, ask your pharmacy or doctor for advice. Supplements that are packed in natural form instead of chemical or synthetic ones command a very princely price in the market.

However, these are not a substitute for food source of the vitamin and mineral matters or a meal replacement. They only help in supplementing losses that occurring during the preparation of the food.

As you give your muscles the weekly holiday to rest from all workouts, they will become stronger and healthier for life.

To your good health!

A good chop plate containing animal protein nourish your muscles

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Miebakagh57 (Miebakagh Fiberesima copyright 2016)

Isometric Exercises For Connecting Your Core

http://goodhealthfront.blogspot.com/Traditional aerobic and anaerobic exercises will keep you fitter, stronger and healthier.

It builds muscle, keep joint and bone supple and strong.

The same thing can be said of sporting activities and games like football, tennis, badminton, running and swimming.

Core Of The Body

In all these physical exercises, one thing saliently left out is the core of the body. Do you know the core of your body? Your core is the major and minor internal muscles that are hidden deep in the external musculature or the external body that is devoid of any clothing.

You can easily see or felt the biceps and triceps, since these are part of the external musculature, but you cannot see the pelvic floor. 

They are more than 15 of these muscles including the diaphragm, the pelvic floor and the transverse abdominal muscles. Many of us have learnt a thing or two about these three muscles in our biology or health science class. These three form part of the major core. The lower back and the hip form part of the minor core. Generally, the core supports the anatomic and posture of the body. Without it, I think you are a picked vegetable.

In an exercise such as isometrics, all the major and minor internal muscle is committed together, in a functional manner to form the core of the body. Let’s say you bent to lose your shoe and carry it up to be put on the clothing cupboard. Every one of these 15 muscles is involved in the movement and not a single isolation. Your core is a complex mechanism.

Isometric Exercises

They is an exercise that you can do anywhere at any time of the day or night. This exercise is that which connects your core.

It is called isometrics exercise.

The prefix “iso” means equal or same. Metrics comes from “metro” which means distance or length. Hence, isometric is equal length or distance.

The heart of all isometric exercises is strength building or strength training. Your muscle is conditioned to build strength. 

You do not have to lift any heavy weight to build strength though that may help. Barbells and dumbbells are not even necessary but are vital tools for building powerful muscles and strength.

But isometric exercises, simply tricks you to tense or challenge the muscles of the various parts of your body to a certain extent until their revolt or felt a little useful pain!

Isometrics help you take a break from weight lifting, barbells and dumbbells and all the crunches necessary for building strong muscles and strength or that body builders uses.

It would not cost you a penny to do isometrics. The basic tool you have to use is any resistance or immoveable object and is 100% free.

What then is this tool? It is any hard and immovable surface like the floor, wall or ground.

You do not need rocket science class in doing isometrics or if you need one, it is for you to know how to tense the muscles of the leg, arm, hip, shoulder and so on hard against a hard surface. Is it had to place the palms of your two hands in a prayer posture and press them together for 10 seconds while breathing in and out? It can be the floor or ground, or wall of your office, or a tree in your garden anywhere. 

Isometric exercises can be done anywhere and you can get good results when done properly. 

You can see results in two weeks time.

Better and excellent results can be got when you do isometrics weekly and regularly.

I usually incorporate all my isometric exercises into my aerobic exercises. After doing all the basic supple or limbering (stretching) workouts, I execute some more as the jumping jack, the frog jump, press up and down; thereafter, I go jogging leisurely for 30 minutes.

At the end, I cool off with few of these basic aerobic exercises; this ensure that my muscle, bone, nerve and ligament are stay supple without any pain at the end of the day, and catapult into isometrics for only 5 to 10 minutes.

Each isometric exercise will take me just a minute. 5 or 8 exercises will take 5 or 8 minutes. 

As a beginner, do only 5 isometric exercises and build it up later to 10 or more.

Here are some health benefits you get by doing isometric exercises regularly every week.

·        You are customized or conditioned to strength training

·        Your muscles develops and become strong

·        You gain muscular strength

·        You become fit for anything any time

·        Your core is connecting to all bodily muscles and nerves including the bone and ligament

·        You gain stronger bones

·        It is an exercise that promote good health front, and can significantly reduce your blood pressure

·        Doing isometric exercises regularly or weekly keeps you fitter into old age

·        Your muscles become useful and very well coordinated

·        You gain balance in avoiding a fall (even in old age)

·        Your muscles can be easily rehabilitated any time.

With all these said, we can get started with only 10 to 15 seconds. In other words, each isometric exercise will take us just a minimum of 10 seconds or a maximum of 15 seconds after resting for between 20 to 30 seconds. Then you repeat the same set for 2 or 3 more time.

Some physical exercise nuts usual make a set for between 3 to 5 minutes. That is good in its self. I would not be surprised if someone will do a set for 10 minutes upfront. That would be superb!

The more you tense your muscles, the more they become accustomed to static strength training, and the more they develop powerfully. 

Static Strength Training

In isometric exercises, muscular actions do not change the length of the muscles nor is there any movement at the joint of the muscle. The length of the muscle whether shorten or elongated remain the same size. As there is no any sign of movement at the muscle or joint, the action is static compare to dynamic in aerobic or anaerobic exercises. For this reason, isometric exercises are sometimes called static strength training.

Breathing And Isometric Exercise

In some exercises, one is required to hold the breath for a few seconds as in anaerobic exercises.

Isometrics required that you breathe continuously. Holding your breath even for 5 seconds can cause your blood pressure to rise when it comes to the resting stage.

You should never do this. 

Always breathe in and out when doing a set. Say you are doing 3 sets or repetitions of wall sitting 10 seconds each, you should breathe in and out throughout the duration of the 10 seconds.

If you suffer from cardiovascular disease or high blood pressure, holding the breath speaks danger. So, you should breathe in and out as long as the action is on. 

In normal contexts, all exercises carry over to 30 minutes raise the blood pressure. Whether you suffer from high blood pressure or not, your blood pressure will be raised. At the end of this story, I will tell you a yoga asana posture that will help bring your blood pressure to the normal level.

Timing Your Sets And Repetitions

Base on the result of classical research, the longer the duration of a set, the fewer the repetition of the set or that specific action. For example, a press up (high plank) is timed for 15 seconds. It can be repeated for 3 times. If it were timed for 1 minute, the repetition would be none or just one repetition.

But if the press up is hold for 2 minutes, no repetition is necessary.  If your set is low timed for 10 seconds, it can be repeated 3 or 4 times for the same 10 seconds. It is this that delivered good health benefits. 

First things First

As in all exercises, do some warming up before attempting any isometric exercises. Your joint, muscle and ligament need to be thoroughly lubricate and supple before you get started.

Failure to do so is asking for some trouble that will send you to the rehabilitation station. Injuries result to joint and muscle and at times the inside of the body speak ill-health that is not warrant for a proper isometric exercise.

Remember all exercises are geared toward health and wellness. Starting to warm up by stretching is an exercise in its own right. This should be done right, that is the warming up or stretching action because it can even result into injury, if it is wrongly done before the exercise proper.

Again, like all good things or as in all exercises, isometrics should be done two or three times in the week.

Limits Of Isometric Exercising

Isometric exercises aim at creating higher tension in the muscle, bone and endocrine system. Hence you are limited in doing isometric exercise if your muscle or bone is injured. 

Rehabilitating the injured muscle or joint is the first thing to do.

If you have a medical condition like high blood pressure or any heart related disease, you are limited to doing the exercise unless you are encourage by your doctor. 

But the good thing about all this is that like all exercises, isometrics can help lower your blood pressure if it is done at a lower degree.

Here are five exercises to begin with.

1.     The High Plank (also called Plank Bridge)

Lie face down on the floor or ground on which you spread a board in case of the ground. Your elbows and forearms should be placed under your chest.

Raise yourself to form a bride by using your toes and forearm like as in doing the press up. Hold this for 15 seconds. Repeat 3 times and rest for 30 seconds. Remember the high plank is similar to the press up, but you do not lower yourself here. The core and back muscles are worked here.

2.     The low plank

Take the same starting point as above. When raising yourself, make it low as in the aerobic press down position but forming a low bridge. Hold for 15 seconds. Repeat 3 times and rest for 30 seconds. This will work the abs.

3.     The side Bridge

Lying on your right side, you press up fully with your right arm to form a bridge. Place your left arm on your waist and hold this for 15 seconds. Repeat 3 times and rest for 30 seconds.

Next, turn on your left side and do the same by pressing up with your left arm to form the bridge. This exercise is number 4 here.

4.     The Wall Squat

Stand straight with your back to the wall of your office or living room. Lower your body until your thigh is parallel to the floor and try to squeeze your feet together. This helps the inner thigh muscles to be tense more.

The five exercises will take you between 3 to 5 minutes in all excluding the resting stage.

Yes, here is an exercise that connecting your core.

The wall push, another isometric exercise can take you only a minimum of a minute and your core is properly connected while working your shoulder. 

So if you lack time in doing some leisurely or moderate exercises, you can tune on isometrics any time day or night.

In all these exercises, remember to breathe in and out. If you felt sharp pains at the first count, stop at once and do another.

As in all exercise, it takes time for results to be felt. Regular practice your exercise weekly. Your core will be connecting wellness.

Later, you may be attempting more than this five exercises. And, it can be up to ten or more as you progress. It is certain that your blood pressure will be spike here. Why? Isometrics exert more pressure on the muscles, bones and the endocrine system.

There is an exercise in the yogis system that helps bring the blood pressure to normal level. This is the dead man’s posture. In Sanskrit, it is called yoga Shavasana. It tells you to lie flat on your back with face facing the ceiling or the sky with both hands parallel to the body, fist unclench while you take a breath in and out to relax for a few minutes. The outstretch feet should be 1 feet apart and the hands at 20 degree.

To your good health!

High Plank Isometrics

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