Knowing your body fat Before beginning any type of exercise session, you should first slowly accustom your body to physical exertion. It is absolutely essential to warm up properly before a training session to avoid injuries. If you do not warm up or if your technique is poor, you will be risking injury. You will not feel this immediately, but the effects of inflamed joints can be long-lasting. Effective warm-up exercises reduce the resistance of the muscle tissue and increase blood flow within the body. Before training, it is sensible to carry out some light aerobic exercise such as running or skipping. Begin slowly, then gradually increase the tempo. It is sensible to warm up before training with exercises that do not use any weight at all.
The following exercises are a good way to begin:
Star Jump - Stand upright with your legs together and your hands resting on your thighs. Jump up, spreading your legs, whilst at the same time raising your outstretched arms above your head. Jump back into the starting position, bringing your arms back down and repeat in quick succession.
Twist and Stretch - Stand with your feet shoulder-width apart and with your arms held outstretched to the sides. Take the outstretched right arm and, by turning the trunk and stretching the back, reach down to touch your left foot while holding the left arm outstretched. Return to the starting position and repeat the exercise with your left arm.
Knee Bends - Stand with your feet slightly apart and place your hands on your hips. Keeping your back straight, bend your knees and lower yourself right down before returning slowly to the starting position.
Press-ups - Lie down on your front and support yourself on your toes and outstretched arms. With your arms and feet about shoulder width apart, lower your body down by bending your elbows until your chest almost touches the floor. Keep your back and legs straight. Return to the starting position and repeat several times.
These exercises should be carried out until you feel 'warm' and begin to sweat slightly. It is then recommended that you stretch thoroughly.
STRETCHING
Stretching well before and after every training session will minimise the risk of injury and help your body cope with the physical stress placed upon it, thus enabling you to get the best from every session. Here are a range of stretches to begin with, but feel free to add your own and improvise.
Neck
Tilt your head to the right and apply very light pressure with your hand down towards the floor. Do not allow your head to drop forward. Repeat with the left side.
Shoulders
Take your right arm across your body in line with your shoulder. Use your left hand, placed just beyond the elbow joint to pull the arm across your body. Repeat with the left side.
Hamstrings
Lie on your back with your left leg straight on the ground, and your right leg raised. Without locking out the joint, grasp your right leg below the knee and slowly straighten it tensing in your hamstring. Repeat with the left leg.
Quadriceps
Balance yourself with your right arm on a fixed object at waist height. Then with your right leg slightly bent, grasp your left hand. Without dropping your hips, or leaning forward, and keeping your left knee pointing down towards the ground, gently raise your heel to your bottom. Repeat with the right leg.
Ilio-Tibial Band
Balance yourself with your right arm on a fixed object at waist height, and keep your elbow straight. Place your left hand on your hip. Cross your left leg over in front of the right, keeping the knee bent. Then, keeping the right leg straight, push your right hip to the floor - you will feel the stretch along the outside of this thigh. Repeat for the left leg.
Groin
Sit on the floor with your back straight and your knees bent. Place the soles of your feet together and your elbows either on your thighs, or against your knees. Then push your thighs towards the ground.
Gluteals
Lie on your back with your left leg straight. Then raising your left leg and rotating it at the hip, grasp it above the ankle with your left hand and beyond your right knee with your left hand. Pull both hands equally back and down towards your shoulders and head, which are flat on the ground. Repeat with the left leg.
Shin
Kneel on a mat or soft surface on the ground. Gently lower yourself back to sit on your heel. Keep your ankles together and push your ankles towards the floor.
Calf & Achilles Tendon
Stand two or three feet away from a fixed object and lean forward against it with your palms. Bend your left knee, lifting your left heel off the floor. Then, with your right leg straight out behind you, push your right heel towards the ground, so that you can feel it become taut in the middle of the calf.
Calf & Achilles Tendon
Start off in a similar position to the previous stretch, but slightly closer to the support and more upright. With both knees bent, lift your left heel off the ground and lower your body so that you can feel your right Achilles and heel area become taut. Repeat for the left leg.
To gain the maximum benefit from your stretches, remember these points:
Warm-up before your stretch - a warm muscle is more pliable.
Ease into the stretch - never jerk, bounce or force a muscle.
Take a deep breath and exhale as you stretch, holding the stretch for around ten seconds.
Muscles are at their most receptive to stretching after a long session, so take the time to cool down fully. |
Please Note: The information presented herein is given in good faith and is to the best of our knowledge accurate. However, anyone using the information in any way does so entirely at their own risk. Optima Fitness cannot accept any responsibility for any damage or injury incurred as a result of using this information.
If you are in any doubt about your health or fitness you should visit your doctor and advise them of your intentions. Remember, by starting exercise you are making a long term commitment to your health and well being. Taking time to prepare yourself, and seeking advice before commencing, will ensure you gain the maximum of benefit and enjoyment from your exercise. |
