Dynamic stretching includes soft bounce which is controlled and also a swinging motion which helps in forcing up the part of the body to cross the normal movement. Gradually the force of swing is increased but should not be stimulated to an uncontrollable level. This makes the athlete prepare well for the rigidity involved in the sport.
WALKING PROGRAMS TO WALK INTO HEALTHIER LIFE
It is always important to consult a doctor before starting up any exercise. Walking is one of the essential and easiest ways of being fit for long. One of the exercises which are recommended by experts is the ten thousand steps walking program. This includes walking ten thousand steps each day which is to be set as a goal to achieve so that it is sure to enhance your interest and enthusiasm in walking.
It has to be started at a lower count of steps and should be gradually increased to reach the goal of ten thousand steps per day. In case of weight loss, the number of steps has to be increased to twelve thousand per day with proper diet and plenty of water.
Starting Up with the 10k Program
Walk for three days and record the number of steps walked in three days by calculating the average. This is known to be the first steps included in the walking program.
A pedometer could help you calculate the number of steps taken by you. It record the number of steps, the distance, calories burned, heart rate, time spent etc.
Start up with a goal of 2,500 steps per day and gradually increase the number of steps slowly. Start slow and also give more days to increase the step count so that you attain the goal. Make yourself comfortable with walking otherwise you may feel bored and exhausted after the hard work of few days. Increase two hundred to three hundred steps each day so that you can walk the ten thousand steps per day with a scheduled activity.
Walking Dos and Don'ts
Consult a doctor before beginning with the exercise program and also get physically examined. The doctor would choose the right exercise program that suits your health.
Do not skip meals and eat three times a moderately sized meal. Skip away junk and oily food having cholesterol.
Drink plenty of water before, during and after work outs. Minimum of eight glasses of water is to be drunk every single day by a normal adult.
While walking always choose a flat surface so that it would decrease fatigue and injuries
Choose early morning or evening times for walking, as it also enhance your mood and makes you fit and fresh for the rest of the day
Stop the walking activity if there is any kind of discomfort such as dizziness, pain, shortness of breath etc
Do not step out for a walk immediately after a meal. Wait for two hours after a meal and also wait for twenty minutes after walking to have a meal.
If the weather condition is worst with rain, storm, lightening etc it is always recommended for an inside walk or a mall
WEIGHT LOSS TIPS
Natural weight loss is the most nature preferred way of loosing weight. This could be achieved through regular exercise. It is pretty difficult job to include exercise into the already messed up schedule. But finding an appropriate timing in the morning hours is sure to loose you a lot of the fat. This could also be made into a regular process if it is done in the morning. It is sure to gain the best results on time. Working out at lower speed at the beginning and then increasing the time and pace is sure to surprise you in few days time. There are certain points to be remembered while preforming exercise for weight loss so that you get the best results.
Calorie intake has to be reduced with increased daily activity along with increased exercise
8 glasses of water has to be drunken minimum daily. The appetite could be controlled as it also breaks down the fat byproducts.
While getting a hunger pang, it is advised to take sips of fluids from a sports bottle. This is advised during longer exercise or even in front of computer.
Never eat in between exercise as the body does not recognize that you have eaten
Eat slowly and keep the junk food out of the house
Exercise along with proper dieting is sure to produce the required results at a faster pace than dieting alone. Other than loosing calories, it also benefits in other ways. It regulates the work of heart and also provides more stamina and energy to remain fit and healthy always.
The exercise should include both aerobic as well as anaerobic exercises. Early morning exercising with the aerobic activity is the best way to start up early in the morning to yield the best results. This would be due to the reason that the body's fat stored is used to derive the energy with which the exercise is carried and not the energy from the foot taken.
