Posts filed under: ‘Exercises‘




Muscle cramps during exercise

 Muscle cramps are common during exercise, and can be caused by factors including dehydration, not stretching properly, and fatigued muscles.

The American Academy of Orthopaedic Surgeons offers these guidelines for treating and preventing muscle cramps:

  • Always warm up before exercising, including before stretching.
  • Properly stretch your calves, hamstrings and quadriceps.
  • Stretch gently — never to the point where you feel pain.
  • If you get a muscle cramp, stop what you are doing.
  • Gently stretch out and massage a cramped muscle to help relax it.
  • Treat tense or tight muscles with heat, and sore muscles with cold.
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1 comment June 1, 2009

Aerobics-tips

  1. Any aerobic exercise is better than no aerobic exercise. I would be happy to see you doing even a few minutes of it on a regular basis, but if you want to experience all the benefits, please try to do some continuous aerobic activity for thirty minutes a day, on average, five days a week.
  2. Remember to work up to this level gradually and at your own pace, especially if you have not been exercising.
  3. Remember also that I am recommending an average amount of activity over time. It is not the end of the world if you miss a day or two here and there. You can make it up later. Feeling bad about missing exercise probably does you more harm than missing it.
  4. In addition to these workouts, find other ways to increase your daily activity, such as using stairs more often, parking farther from your destinations to walk more, and doing more physical work yourself instead of delegating it to others.
  5. If you exercise with others, try not to do so competitively. Competitive thoughts negate some of the benefits of exercise, especially on your cardiovascular and immune systems and emotions. If you cannot avoid competitive thinking, exercise by yourself
  6. Competitive sports like racquetball, handball, and tennis are not substitutes for aerobic activities such as walking, running and cycling. In competitive sports aerobic work is of a stop-and-go nature rather than continuous. It is regular, continuous effort that tones your cardiovascular system best.
  7. Always warm up before you get into the full swing of aerobic activity. The best warmup is a slowed-down version of the activity you are about to perform. For example, walk, run, or cycle in slow motion. You will see many people stretching as a warmup, but this does not prepare muscles for aerobic exercise as well as slow movement does.
  8. Give yourself a few minutes of cool down at the end of the activity. Repeat the same movements in slow motion.
  9. If you have never exercised, get a medical checkup before you start an exercise program. If you have a history of heart trouble or high blood pressure or a strong family history of such problems, a cardiac stress test may be in order.
  10. Pay attention to your body! Discontinue exercise if you develop unusual aches or pains.
  11. Stop exercising immediately if you develop dizziness, lightheadedness, fainting, chest pains, or difficulty in breathing. Get a medical checkup promptly.
  12. Your heart rate and breathing should return to normal within five to ten minutes after the end of aerobic exercise. If they do not, get a medical checkup.
  13. Do not exercise if you are sick. Wait until you feel better, then resume gradually. Don’t worry about losing fitness; it will come back quickly enough. Strenuous exercise at the onset of illness can cause you to be sicker longer.
  14. Cycling is the preferred activity for those with bad knees. It strengthens knee muscles without trauma, leading to less chance of future injury.

1 comment January 9, 2009

Simple workout for tighter butt muscles

It takes only 10mts out of your day to do these 2 simple exercises while you’re washing the dishes or watching TV & makes your butt as hard as a rock in 2-3months. After 1month you will notice a change.

If you haven’t done any exercises in a while, start out with only 10squats at a time for each exercise. After 2weeks go ahead & work yourself up to 15 or 20squats. If you walk a lot now, go ahead and do 15squats. Later on in the day do another set of 15.

The first sets of squats are not only good for the derriere but also for the stomach, thighs, and other associated muscles. 

A. Stand up, keep back straight, and suck in stomach, feet two inches apart.

B. Keep your back straight as possible; now bend your knees until you’re almost in a sitting position.

C. Do ten of these – later in the day or evening do ten more of these squats.

The next set of squats is not only good for the derriere but tightens up the inner thigh as well. The main thing to remember if you want a tight butt and inner thigh is you have to be consistent.

Do 2 sets a day for each squat exercise. That means 4 times a day. If you work all day, do them in the bathroom at work Or you can do them at night before going to bed.

A. Stand up with good posture, keep back straight, suck in stomach, feet should be aligned with your shoulders.

B. Bend your knees until you’re almost sitting down, straighten up and hold in your butt and stomach muscles and count to ten. That was one squat.

C. Do ten of these squats – later on in the day or evening do ten more of these squats.

If want to see quick results, be consistent and do them twice each and everyday!

Doing these two squat exercises several times a day throughout the day will have your butt feeling and looking better.  After 3 months you can work your way up to doing 20 or 30squats at a time.

Add a comment June 26, 2008

Shoulder care

Exercises:

1. Stand or sit with back erect. Raise arms to sides keeping it parallel to the floor and forearms are perpendicular to upper arms and floor. Exhale as you raise the arms upwards so that the elbows are close to your ears. Inhale as you lower the arms to starting position. Perform 15 repetitions to complete one set. Perform 3 sets. Avoid fast, jerky movements.
2. This is a shoulder relaxing exercise, which you can do at any time during the day. Raise and lower your shoulders. Do it 10 times and relax.
3. Stand facing a wall with your hands on the wall and your feet shoulder-width apart. Slowly perform a push-up. Repeat 5 times. Hold for a count of 5. Perform twice a day.
4. Sit upright on a chair with armrests; your feet should be touching the floor. Use your arms to slowly rise off the chair. Hold for a count of 5. Repeat 5 times. Perform twice a day.
5. Palms face one another. Inhale as you raise arms up and out to sides. Hold arms at shoulder height for a moment before you lower them. Repeat 10 times.
6. Slide back in your chair so lower back is supported. Take weights up to shoulder height, palms facing forward. Raise your arms up above your head and then lower them to shoulders. Repeat 10 times. This works both shoulders and triceps.
7. Stand with your feet shoulder width apart, and knees slightly bent. Keep your chest out and midsection firm, do not arch your back. Hold a dumbbell in each hand, with your palms facing forward and the dumbbells just above shoulder height. Your elbows should be bent and facing outwards. Now push up, in an arc type motion, so that the dumbbells meet at the top of the movement. Your dumbbells should be at arm length above your head and your elbows should only be slightly bent. Now lower down slowly and repeat 5 times.

Shoulder Massage:
Massage the muscle, which is at the back of you neck on either shoulder with three middle fingers in small circular movements. Do on both sides. The greater the tension the better the effect. This will help relieve tension. Then use all your fingers and place your thumbs in the hollow behind your collarbone and pinch over the muscle repeatedly. Start from the shoulder and move towards hairline for better results. Feel the rim of the shoulder joint and, with your thumb on the front and the balls of your fingers on the back, massage gently.

Add a comment August 8, 2007

Neck care

General Neck Care: Prevents neck lines, pigmentation.

1. Always keep your neck straight, posture right so no uneven distribution of pigment around neck.
2. Apply almond oil, massage from left to right in rhythmical, upward-stroking motion, with one hand following other. Don’t apply very high finger pressure. If you start with the palms at the base of the neck, you should finish with the forefingers up under the chin. Continue for 3-4mts.
3. Regular scrubbing of the neck activates the lymphatic glands and removes dead cells.
4. Sleep on a low pillow to keep the neck alignment proper.
5. Angle work so that you can look straight ahead, or sit closer to your work area.
6. It is best to sleep on a firm mattress rather than on a soft bed.
7. When lifting objects bring the object close to you using your legs in lifting, not your back so that u don’t put extra pressure on your neck.
8. While sleeping the neck should be neither bent nor extended, it should be gently supported.
9. Do neck exercises through out the day
1. Sit straight and look straight in front of you. Now gently rotate your neck in a clockwise direction. Do it for 5 times and then rotate your neck in anti-clockwise direction. Do it for 5 times and then come back to your original position.
2. Sit straight. Keeping your chin straight, turn your head to one side looking to the right so that the chin is over your shoulder. Turn your head as much as you can. Hold till the count of 5 and come back to the original position. Repeat the same sequence for the other side.
3. Hold your head in a central position, then lean it as far over as you can towards one shoulder and hold for a count of 10. Your neck may feel rather stiff to begin with. Repeat on the other side making sure that your shoulder remains still and relaxed throughout. Do five repetitions.

Add a comment August 8, 2007

Back care

Desk Exercises:
1. Shrug shoulders toward ears, then drop them. Repeat 3-4x.
2. Place hands on shoulders, touch elbows in front of chest. Now try to touch elbows behind back. Repeat 3x.
3. Overhead reach: Start with arms dangling outside armrest of chair. Slowly raise arms from sides till they are directly over head. Reach toward ceiling for few secs, lower arms to starting position. Repeat 2-3x.

Bent-over row using dumbbell for entire host of back muscles, biceps
Stand with feet flat on floor, 1leg extended out in front, but don’t lock knees.Bend over at waist but keep back straight so parallel to floor. Let arms hang straight down keeping shoulders even. dumbbell shd be directly under shoulder, parallel to floor. Pull dumbbell straight up by bending elbow. dumbbell shd remain parallel to floor. Keep elbow & dumbbell close to body. Continue until dumbbell touches rib cage & elbow is slightly higher than shoulder. Hold on, then lower. Do 3sets of 8-12x.

Opp Extensions: stretches, strengthens entire back.
Lie on stomach with arms, legs outstretched. Pull abdominals in towards spine. Rest forehead on floor to align neck with rest of spine. Lift right arm & left leg little way off floor, stretch them to opp ends of room. Hold 5slow counts, slowly lower them.

Back lifts: strengthens lower back.
1. Lie on stomach with legs outstretched. Both arms shd be touching floor & bent so palms are near shoulders. Pull abdominals in towards spine as if u are trying to create space betn belly button & floor. Rest forehead on floor to align neck with rest of spine.
2. Without using hands lift head & chest up off floor as high as u comfortably can. palms will lift off floor as well. Hold for a moment till u feel stretch through lower back, then slowly lower. Repeat

Rows-strengthens upper back.
1. Stand with left foot in front of right foot about a stride length apart. Hold a free wgt or gl of water in right hand, lean forward 45*. Place left hand on left thigh, stretch right arm down so perpendicular to floor.
2. Lift right arm up till hand at waist level, elbow pointing towards ceiling. Then slowly lower to start. left arm

Some points: Sit on chairs that have adjustable hgt, armrests, seat pad, seat back.
When lying on back, flat pillow to support neck, 1-2pillows under knees.
When lying on side, 1pillow betn knees.
When arising, roll onto side, push up with arms.
When driving, move car seat forward, sit with knees higher than hips. back fully supported with a small pillow or rolled towel.

Add a comment August 8, 2007

FLAT STOMACH

1. Lie on back arms stretched overhead against floor, buttocks resting on floor, knees drawn up close to chest. Extend 1leg straight out, parallel to floor, but not quite touching it. Draw that leg’s knee back close to chest while extending other knee straight out. Draw 2nd knee back, while again extending 1st leg, continue this bicycling movement 4x.
2. Lie on back legs bent, knees pointed toward ceiling, feet flat on floor, hands on back of head, fingers interlocked. Exhale as u lift up, place head betwn knees, inhale as u lower back to starting position. It may help to keep feet in place if u stick them under some heavy furniture, such as dressing table.
3. Stand feet comfortably more than shoulder width apart, arms stretched sideward, parallel to floor, elbows straight. Keep feet planted firmly, slowly twist trunk as far to right as possible. Stretch, pulling right arm back, left arm around to right. Snap back to starting position, place arms on hips. Repeat exercise, twisting to left.
4. Stand feet apart as wide as comfortable, arms overhead, elbows straight, hands shoulder width apart. Rapidly swing upper body forward & down while bending knees. Reach back through legs, touch ground as far back as possible. Swing upper body back to position.
5. Sit, legs bent, knees pointed toward ceiling, feet flat on floor, hands on back of head, fingers interlocked. Lean back until upper body is at 45*, twist completely left, then right; return forward to starting position. Do same exercise, twisting 1st to right then to left.
6. Stand, feet shoulder width, hands on hips. Reach over top of head with left hand, touching right ear. Bend sideward to right, sliding right hand as far as possible down right leg & stretching left side as much as possible. Do not reach forward or backwards to slide right hand further down. Return to starting position, repeat to left.
7. Lie on back, feet together, toes pointed, arms stretched overhead against floor, shoulder width apart, elbows straight. Raise legs, keeping them straight till they are vertical. Lower legs to starting position.
A NOTE OF CAUTION:imp to keep curve in lower back as flat as possible, breathe regularly & slowly or may put strain on heart.

Add a comment August 8, 2007

Face exercises without going for face lift.

Spend 15mts each morning, evening exercising face muscles.

Forehead : 10times daily to 6count at a time.
1. Join fingers together with thumbs folded in, place fingers near temples i.e., where scalp meets head. Push straight up, hold, then raise eyebrows, hold for 6counts, release. removes lines above brow. It targets f.head muscles, back of head.
2. place middle fingertip of each hand in centre of each eyebrow. Pull eyebrows apart or outwards, at same time try to frown. Hold for 6counts. next reverse. place middle fingertip of each hand in centre of each eyebrow; push brows together or inward, at same time raise eyebrows, hold. remove mark on forehead & area betn eyebrows. targets muscles right above brow.

Eyes :1. Place 3centre fingers of each hand underneath eye, pull down, try to close eyes. Hold for 6counts, release. puffiness as targets muscles under eyes.
2. Place ring & middle fingers of each hand at outer corners of eyes. Pull corner of eyes toward hairline, hold. At same time, squeeze eyes shut; hold for 6counts, release. wrinkles around eyes.

Cheeks: 1. Put head back. Take 3centre fingers, place on apples of chks, push down. At same time, raise chks as hard as u can by smiling. targets muscles of cheeks.
2. Put thumb in mouth right in centre of cheek, push. At same time, bring cheek back towards teeth against thumb. Hold for 6counts, repeat on other side.will fill out cheek hollows, firm face, lift.

Mouth:1. Take middle fingers, pull down on either side of lower lip thus exposing teeth. At same time try to mope. muscles around lip area.

Chin: 1. Take 3centre fingers, pull chin down & at same time curl lower lip over bottom teeth. tones chin muscles.

Add a comment August 8, 2007

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