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The majority of general exercise can be undertaken at home. If you
plan for 3 times a week of about 30 minutes a day whether all at once or split
into 3 x 10 minute sessions, you will see an improvement in your general
physique.
WARM UP
 Before undertaking any form of fitness
exercise it is important to warm up correctly. By stretching the muscles you
will not only decrease the possibility of tearing them, but also increase your
recovery time. That is the time it takes for you to stop aching. A good warm up
routine also aids the reduction of the lactic acid build up which forms in the
muscles after exercise and is the cause of pulled muscles and aching
limbs.
It should also be remembered that it is vital that you complete the
same "WARM DOWN" as you did when warming up, as this is the time when
you can do most damage to your self.
STRETCHING FOR THE
LEGS
Stretching is important before attempting any exercise. Muscles are
layered differently so you have to alter your position to ensure you stretch
them all.
Calves:- Stand as close to the wall as you can. Lift
your toes and wedge them up against the wall but keep your heels flat on the
floor. Moving closer will increase the stretching process. Bend the knees
slightly thereby stretching the calf muscles. Then straighten the knees to
stretch the triangular muscles underneath (the Saleus). Repeat 2/3
times.
Hamstrings:- Placing your leg on a raised platform lean
forward until you feel the stretch. Keep the leg straight to stretch the point
behind the knee. Then bend the knee slightly and repeat the action so it
stretches the fleshy area higher up the leg. Hold each stretch for 30 seconds.
Always stretch after your workout as tightness can cause lower back pain.
Sneak Exercise into Your Daily Routine
 Increasing your physical
activity doesn't always mean having to go to the gym. Try putting it into your
daily routine. If you do this, you are more likely to keep doing it because you
don't have to go out of your way to exercise. Here are some tips to improve
your physical activity:
Park your car at the far end of the car park
and walk. We battle for the closest parking places, but in reality those who
get the furthest away are getting the biggest prize.
- When shopping, try
entering the shops away from the place you wish to visit or make a habit of
walking around all the shops before you begin shopping (its a good way to check
out the sales).
- Take stairs
whenever possible - particularly if you are going four floors or less. Even if
you work on the 60th floor, try climbing a few flights and then taking the
elevator just shy of your floor and walk the rest of the way.
- Hand-deliver
messages rather than using the phone, fax or e-mail.
- Wash your own car
on good days instead of using the car wash.
- Take your dog for a
walk more than once a day
- Don't use the
remote control, get up and change the T.V. channel.
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Author: Ann Brady
Copyright www.exercise.co.uk
2001
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Copyright Exercise, Fitness & Leisure 2001
No information on this site can be used for commercial purposes without the prior approval
of E.F.L All rights reserved
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