Main > Health > Exercise & fitness
Don't drive: Instead of driving to the shops, either walk or go for a jog. Or ride a bicycle.
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Main > Health > Exercise & fitness
At least: Walk for 15-20 minutes a day, at a reasonable pace. Even these short bursts of activity can work wonders.
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Main > Health > Exercise & fitness
Stretching is important, particularly as you get older. Slowly increase your stretches as you feel your muscles relax. Don't bounce. Hold each stretch for about 20 to 30 seconds. Breathe slowly and rhythmically as you stretch. Use proper posture when stretching. Start slow and stretch gently. Never stretch to the point of pain. Set reminders to stretch. Use your online calendar or watch alarm.
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Main > Health > Exercise & fitness > Running
Run on a soft surface in supportive shoes to reduce the risk of bone and ligament injuries.
kellyjones00 (593)
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Main > Health > Exercise & fitness > Running
Stretch quadriceps, glutes, and calves well before running.
kellyjones00 (593)
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Main > Health > Exercise & fitness > Running
Let bones and muscles strengthen and adjust slowly to the new stresses. Try jog-walk intervals.
kellyjones00 (593)
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Main > Health > Exercise & fitness > Running
Always drink plenty of water before going for a run. Try to drink up to 1 litre 1 hour before running.
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Main > Health > Exercise & fitness > Walking
Wear a hat and sunscreen in the summer.
Kevin Solway (173)
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Main > Health > Exercise & fitness > Walking
Carry a water bottle.
Kevin Solway (173)
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Main > Health > Exercise & fitness > Walking
It is safer to walk facing the traffic.
Kevin Solway (173)
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Main > Health > Exercise & fitness > Walking
Take a mental vacation. Use your walking time to think about pleasant things. Avoid using the time to ponder family problems or bills. It is essential to feel good about what you are doing.
Kevin Solway (173)
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Main > Health > Exercise & fitness > Running
Always go to the toilet before you go for a run as there is nothing worse than needing to go when you're out on the road. Though it does make you run faster!
Spud (21)
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Main > Health > Exercise & fitness > Running
To get into running is easy. Initially start with walking for 30 minutes, then run for 1 minute every 3 for thirty minutes. Gradually increase the time spent running this over 6-8 weeks until you're running for thirty minutes.
Spud (21)
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Main > Health > Exercise & fitness > Running
Stop and walk if you feel pain or a persistent unusual sensation in muscles or joints.
kellyjones00 (593)
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Main > Health > Exercise & fitness > Running
Clip toenails before running, if you wear running shoes.
kellyjones00 (593)
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Main > Health > Exercise & fitness > Gym
40 minutes, five days a week of weights will improve your muscle tone quite quickly, and is highly addictive. If you've done it for three months or more, even a three week total break will only make it hard for the first three days of returning to your workout. Within two weeks you will be working out with even more weights than normal.
Definitely add thrice weekly cardio routines (up to 25 minutes on the treadmill) to your weights. Free weights use more muscles than weight machines. Use a pre-programmed treadmill profile so you don't have to touch any buttons while running. The cardio routine makes your body drop unnecessary fat, enabling better weight workouts due to less inhibiting flab. Wear as light as possible shorts and a tank top without sleeves to reduce weight when running. For gym work, tighter and slightly longer shorts are better because you can get in some positions where you don't want half your genitals sticking out.
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Main > Health > Exercise & fitness > Gym
I supplement gym routines with a lot of stair walking at work, an 8km return bushwalk every weekend, mountain bike trail riding, and canoeing.
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Main > Health > Exercise & fitness > Gym
If you work near a gym, take an hour lunch and work out at that time. Leave with enough time to grab a takeout lunch and eat it at the office when you get back.
There's no better way to integrate exercise into your day than to make it part of your work. It will develop that healthy addiction while robbing none of your precious time. Gym addiction is very real so don't be surprised if you get strongly aggravated at the thought of not being able to workout once the need sets in.
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Main > Health > Exercise & fitness > Gym
Chin-ups are the best all-body workout I've found. Lat pull downs are also good at working multiple major muscle groups. I use 9 machines, 12 reps, 3 sets on each and complete my entire routine in under 35 minutes. I can only do one set of 6 or 7 on the assisted chin-up apparatus at this stage.
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Main > Health > Exercise & fitness > Gym
Try to meditate while exerting much physical effort. It is stimulating to learn the difference between anger and will.
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Main > Health > Exercise & fitness > Fitness
Recovering from serious injury or surgery is similar in many regards to running a marathon. The injured part of your body will put great demands on your body for blood and oxygen. If you are physically fit, through regular exercise, your body will be ready to deal with this demand, and you will have a much greater chance of recovery.
Kevin Solway (173)
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Main > Health > Exercise & fitness > Flexibility
Consider the connections between muscles. One group may be overstrained because of a postural habit, and will remain taut until other supportive muscles are corrected.
For example,
To unhunch shoulders:
- loosen and stretch the small pectoral muscles between chest and arms,
- tuck the base of shoulder-blade-wings in against the spine,
- let the upper torso sit on the supported spine (abdominal and spinal muscles)
- lean upper torso back slightly
- tilt head downwards to look steadily ahead
etc.
Panoculus (40)
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Main > Health > Exercise & fitness > Flexibility
Frozen shoulder: this may be created by poor posture, unsupportive pillow, flu, anxiety, tension from cold temperatures, etc. Sort out the most likely cause, as it may not be helped by stretches.
Panoculus (40)
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Main > Health > Exercise & fitness > Walking > Bushwalking
Get to know bushwalking buddies before multiday hikes. Spend time in person with them.
kellyjones00 (593)
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Main > Health > Exercise & fitness > Walking > Bushwalking
Look at weather forecasts if going to remote wilderness or high altitude areas. Plan accordingly.
kellyjones00 (593)
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Main > Health > Exercise & fitness > Walking > Bushwalking
Don't assume your hiking partners are experienced. Ask them about their gear, experience, preferences, and plans. If they are vague, boastful, or offended by these questions, they are probably inexperienced and you will need to make allowances.
kellyjones00 (593)
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Main > Health > Exercise & fitness > Walking > Bushwalking
Check an experienced guidebook for advice before attempting a walk into remote wilderness areas. Don't assume their advice doesn't apply to you.
kellyjones00 (593)
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Main > Health > Exercise & fitness > Walking > Bushwalking
Water from wilderness highland lakes and tarns is generally safe to drink. Higher-altitude and faster-moving waters are safest. Smell it.
kellyjones00 (593)
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Main > Health > Exercise & fitness > Walking > Bushwalking
Every member of a walking party needs to be as observant as if they are leading. Otherwise, if the leader makes a mistake and gets lost, everyone is lost.
kellyjones00 (593)
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Main > Health > Exercise & fitness > Walking > Bushwalking
Use your "landscape eyes" to see your overall route in the land, rather than following the foot pads made by others. Even if you never leave their track and practice low-impact bushwalking, imagine your route. It is much more interesting to be immersed this way.
kellyjones00 (593)
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Main > Health > Exercise & fitness > Running > Hills
1. "The key to running a hill is leg turnover – your stride should be slightly shorter and faster than if you were running on the flats," Damon Bray of RunLab advises. "We have a natural tendency to want to run with longer slower stride but this is inefficient and is actually putting more stress through the legs. Think about riding a bike up a hill – a slow, hard gear is harder to maintain than spinning the pedals with an easier gear – the same goes for your legs up the hill."
2. "A few metres before you get to the bottom of the hill start your faster leg turnover – the momentum will help you take a little bit of speed into the hill to propel you toward the top."
3. "Arm drive will help with that forward momentum – if you drive and pump the arms a little higher than normal your legs will follow."
4. "Stand tall! You're out hitting the hills so stand tall and be proud! Look toward the top of the hill and not down at your feet, it'll open you up and allow you to breathe easier."
5. "Count your steps. start at one and count your steps to 10 then start at one again. This will keep your mind thinking about your faster leg turnover and form rather than the pain you 'may' be going through."
- Damon Bray of link
kellyjones00 (593)
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Main > Health > Exercise & fitness
Crunch in Bed: Before you even get out of bed in the morning, do 10 stomach crunches while lying flat on your mattress. Increase daily by one until you get up to 100.
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