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Always Cool Down After You Exercise!

Tuesday, May 19, 2009

Just as an exercise program works opposing muscle groups, today's topic is the opposite of yesterdays. yesterday the topic was Always Warm Up before Exercise. Today we go to the other end of the workout. Always Cool Down After You Exercise!

Cool down is important. The one thing you do not want to unintentionally do is shock your system. Just as you have to prepare your body for exercise, you have to send it the message that exercise is over, go back to normal.

Cooling down can be as simple as a slow walk, maybe combined with some stretching. During exercise, your body is stressed and seeking oxygen. When cooling down, we get back into the normal routine. Cooling down is especially important if a hot tub, steam room or sauna is a part of your post exercise routine. When you exercise, your body is creating heat and it needs to dissipate this heat as you cool down. If you go directly into the hot environment of the hot tub, steam or sauna, your body cannot effectively dissipate this heat as it need to.

There is no magic formula for cooling down, just take it easy for a few minutes. Do not go directly into rest but engage in slower and smoother movements to allow yourself to return to normal.

Always Cool Down After You Exercise!

  


Always warm up before exercise!

Monday, May 18, 2009

Another in a series of tips. I recently read an article entitled "The Seven Deadly Workout Sins" The article pointed out seven "don'ts". Being a positive sort of guy, I have turned the seven deadly sins inside out and made them positive statements.

Number One: Always warm up before exercise!

It might be that the most important part of any exercise session is the warm up. This is especially true of early morning exercisers but applies to everyone. When the exercise session begins, your muscles have been at rest. Before you start to strain them, you need to stretch them a little bit and get them a little bit flexible. This will help to avoid injury from over stretching a cold muscle. The warm up is a two stage process. First some slow cardio type exercise to get the blood flowing and the muscles warm. This is followed by some gentle stretching to get the muscles used to moving. Following these two steps will make your workout more enjoyable and avoid having enforced down time while you recuperate from a pulled muscle.

The muscle which needs the most warm up attention is the heart. During an exercise session, the various parts of the body are calling for oxygen. The body gets oxygen from the blood which is circulated by the heart. If you fail to properly warm up, your heart will not be ready for the extra work and the result can be injury, exhaustion, or even passing out.

Take a few minutes before you start in earnest and Always warm up before exercise!

  
  Member Comments About This Blog Post:

ROBCURTROSS 5/18/2009 9:42AM

  Warm ups are important, but most exercise plans seem to be aimed at high performance athletes. For basic walkers like myself, just walking, perhaps slowly for a minute or two, but then moving out, makes more sense.

Otherwise, you can spend most of your brief exercise moments warming up and cooling down -- 15 minutes of brisk walking is helpful, and if all you have is 15 minutes to spare before the attendants call your flight for boarding, just walk.

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Ten Steps to Success - A Summary

Sunday, May 17, 2009

Over the last ten days I have discussed ten steps to success. Maybe you don't remember all of them, or aome of them, or any of them. in any event, here is a summary:

1, Start with baby steps
2. Write it down
3. Focus on everyday habits
4. Keep yopur goals in sight
5. Be consistent
6. Learn something every day
7. Come out of seclusion and mingle
8. Allow for setbacks
9. Trust your plan
and most important of all
10. HAVE FUN

  


Have fun!

Saturday, May 16, 2009

The last in this series of ten steps to success and perhaps the most important. Have fun!

You can keep doing anything if you enjoy doing it. You will soon lose interest in doing something you don't enjoy or become extremely creative in devising reasons why you just can't do it today.

Maybe you need to exercise. I know a man who absolutely hates to run or even walk but he is willing to spend hours on the tennis court or just banging the tennis ball against a backboard, playing "solitaire tennis" It would be just plain dumb for him to embark on a running program. If you hate digging in the dirt, gardening is not for you!

Fins something you like to do and do it. You may have to modify the activity a bit to make it palatable but it can be done. Even couch potatoes can be helped. If watching television is your idea of the ultimate relaxation and the ideal way to spend an evening, Get up off the couch! Get a treadmill or a stationary bike and combine your television watching with some beneficial movement. Just walk in place while you are watching television. The calorie burn is not much compared to running a marathon but it is a lot more than lying on the couch.

If you decide on eating a healthier diet, you do not have to eat stuff you don't like and you don't have to totally give up what you do like. If you don't like asparagus, don't eat it! Maybe you like broccoli or green beans or carrots. Go ahead and eat them. As to the stuff you like. Keep eating it. Just eat smaller portions. People tell me that when you eat a considerable quantity of a food, you really only enjoy the first bite or two and you eat the rest because it is there. I have found that if I buy a miniature candy bar it satisfies my craving but if I buy the larger candy bar, I eat the whole thing.

Look at what it is you want to accomplish. Choose a path to get there. When you are choosing the path, choose things you like. That makes it far more likely you will stay on the path and achieve your goal.

Have fun!

  


Trust Your Plan

Friday, May 15, 2009

Things don't always progress smoothly form start to finish. In several of the previous days we discussed bumps in the road and roadblocks. The important thing is to keep your eyes on the prize and to be faithful to your plan.

If you have put your plan together and put it into place, it will have contingencies for these little foibles and an alternative course of behavior to account for them detours. You cannot abandon a well thought out plan at the first sign of adversity. Remember that whatever does not kill you makes you stronger. Calm seas do not a skilled sailor make so when the problems arise, stay the course and work you your plan and move forward.

You put a lot of time and work into your plan so the only thing to do is Trust Your Plan

  


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