WHY WARM UP IS IMPORTANT BEFORE EXERCISE?

A proper warm-up prepares your body and mind for exercise. It increases your heart rate, warms your muscles, and helps you perform better while reducing the risk of injury.

KEY BENEFITS

1. Increases Blood Flow

Delivers more oxygen and nutrients to your muscles.

2. Loosens Muscles & Joints

Improves flexibility and reduces stiffness.

3. Improves Performance

Helps you move better, faster, and with more control.

4. Reduces Risk of Injury

Prepares your body for the stress of exercise.

5. Boosts Mental Focus

Gets your mind ready and increases motivation.

SIMPLE WARM-UP ROUTINE — 5–10 MINUTES

Light Cardio — 2–3 minutes

Brisk walking, jogging or jumping jacks.

Dynamic Stretches — 2–3 minutes

Arm circles, leg swings, hip rotations.

Mobility Moves — 1–2 minutes

Ankle rolls, torso twists, shoulder rotations.

Sport-Specific Moves — 1–2 minutes

Light squats, lunges, or movements related to your workout.

Remember

A few minutes can make a big difference!

Warm Up Today, Stronger Tomorrow.

Physical Fitness and its Importance

Body fitness is the quality of being in shape and to have all body systems in their good condition along with healthy body weight. Exercising routinely keeps your body and mind active and energetic to perform certain powerful moves like mountain climbing, rope climbing, power squats, pull-ups, push-ups and many more. Fitness is the muscularity of your body with forceful exertion and this is the condition of being physically fit and healthy.

Importance of Exercises and Fitness

Exercises are the only way to live physically and mentally active and healthy. Excessive weight is the today’s rapidly spreading issue that leads to many other diseases and physical inabilities. Physical activities with fun and ease can prevent excessive weight gaining and other diseases caused by obesity and overweight.

Exercises maintain the blood flow, increased range of motion, better performance and flexibility of all body organs that are involved in these physical activities.

The majority of the people in their later years (after 40 years old) become unable to perform several healthy activities due to less muscle mass and excessive fat. In this period of age several diseases are ready to attack such as diabetes, bear belly (abdominal obesity), cardiovascular health issues and muscles weakness. Exercise routinely is the only way to increases your lifespan and to improve your life quality.

Introduction to Exercising and Fitness

Exercising is the physical activity of exerting your muscles in various ways to get fit and healthy. Only moving your muscles in different ways in order to pick something up, drop or put something down and carry something anywhere are not the healthy activities. In healthy activities or exercising, you do some certain moves in an organized manner regularly or after a regular interval of hours or days.

Exercising routinely makes your body active and healthy by boosting up your BMR (basal metabolic rate), hormonal system and immune system. We all need to perform some physical movement to keep our body in its good order. 

Exerting your muscles, shedding sweat and burning calories is the main purpose of exercising. The majority of the people say that exercises add days to our lives, but I believe that exercises add life to your days.

The people not involved in physical activities suffer from different health conditions, have less ability to do several healthy moves and also gain enough body weight to an extent that is dangerous and is difficult to reduce after their 30’s.

Studies after studies have proven that the physiological abilities of the people involved in no or less physical activities are dramatically decreasing day by day and that is the major reason of obesity, cardiovascular health degradation, mal-absorption incorporated with poor digestion and diabetes.

It also has seen that millions of people (either exercising or not) are suffering from belly fat, less sexual abilities and low level of testosterone.

The strange thing is that some exercising people also suffer from many health problems. The only reason for their falling health is the imbalance of diet and proper exercise. Showing off your natural abilities and relying on this by leaving proper physical activities leads to health problems. They need to know how to exercise properly and with interest to keep it up for life or until you reach your goal. 

Do the Right Thing at the Right Time

Exercising properly and taking great care of your diet is the only way to live energetic and in well-shaped. Proper interval or gap is required after exercising and if you don’t care about the gap or interval after performing certain exercise or workout, then it all goes wrong and useless that leads to no output at all and the aftermath is no or less interest in doing your workout.

So, you just need to do the right exercise at the right time in an appropriate manner. At gyms and fitness centers, several idiots can be seen doing their self-created exercises to impress other people at the gym. Some of them visit the gym at morning and evening as well to achieve their goal in quicker short time.

Although they don’t reach their goals, all they get is the caustic remarks. If you are trying to get a leaner, stronger and healthier body, then concentrate your workout and save yourself from injuries.

After practicing high impact workouts let your body rest for at least 18 to 20 hours as recovery period. In this recovery period our body rebuilds some muscle tissues which are more healthy and stronger than before. Never involve in exercises or physical activities you don’t know about.

Easy Exercises for Women

Guest Post: Is It Possible To Gain Muscle On A Low Carb Diet

Many bodybuilders are always wondering rather or not it's possible to gain muscle on a carbohydrate restrictive diet.

Low carbohydrate diets are great for anybody who's trying to lose fat, since it helps to control hunger levels and many people report overall better fat loss results with the diet.

But what about when it comes to building lean mass? Is a low carbohydrate diet the best approach at doing so? Let's go ahead and take a closer look.

Ketosis

An important thing to keep in mind is that when you reduce your carbohydrate consumption low enough, your body will enter a state of ketosis, in which it burns fat for energy instead of carbohydrates.

Several studies indicate that being in ketosis for long periods of time has been associated with an increase in catabolism (muscle breakdown), which is detrimental if your goal is to gain muscle.

If you're consuming an adequate amount of carbohydrates, however, and are not in ketosis, your body is able to stay in an anabolic state, assuming you are consuming a calorie surplus each day. 

So if your goal is to stay out of ketosis, you need to make sure you're consuming more than 100 grams of carbohydrates per day (this is the minimum amount needed to fuel your body and stay out of ketosis). This will ensure that your body burns carbohydrates for energy instead of fat and will help keep you in an anabolic state. 

Energy and Intense Exercise 

Another thing to keep in mind with the low carbohydrate diet is how it will affect your energy levels. Many individuals report that they feel fine on a carbohydrate restrictive diet, but many others do not. So if you're the latter and not the former, a low carbohydrate diet would not be recommended for you, since your energy levels will be lacking in the gym. And if you don't even have enough energy to pick up a barbell and dead lift, how can you expect to build any additional muscle mass? You can't. 

The body also requires carbohydrates to function properly, since fat is not meant to be used for weightlifting movements. So if you choose to go the low carbohydrate route, you'll either need to consume carbs during the pre or post workout window of opportunity or on the weekends during your weekly carb ups. 

Decreased Rate Of Fat Gain 

A huge plus to the low carbohydrate diet is the ability to maintain body fat levels to a reasonable level, even when bulking up.



Since carbohydrates spike insulin levels and insulin is a fat storing hormone, you'll probably find that your body is much more effective at burning fat. 

Also keep in mind that rather or not you gain muscle or lose fat all boils down to this concept of calories. You simply can't consume thousands upon thousands of additional calories and expect to gain additional muscle – they will simply get stored as fat. In addition, you can't expect to eat like a girl, or your body won't have the calories it needs to grow each day and you will start to lose weight. We need to take a realistic approach to this.

So to sum up, there is a place in the bodybuilding world for a “low carb” approach, so-to speak, as long as we follow a few basic guidelines:

1. You are consuming at least 100 grams of carbohydrates each day.  

2. You consume carbs during the pre or post workout period of opportunity – or on the weekends during your carb up.

3. You react well to the low carb diet and you don't feel completely drained while on it – you still have the energy to hit the gym. 

As long as you're keeping these factors in mind, it is possible to gain muscle on a carbohydrate restrictive diet. 

About Author

This was an article written by Drew Stegman. For more fitness information check out website: how2gainmusclefast.com

Guest Post: Easy Home Exercises to Slim Down Your Waist

There will always be those who wait for the most elite personal trainer Birmingham has to offer to come along and sort their love-handles out for them, but slimming down a waist is something that really anyone has the power to take control of themselves. Of course, it is a case of balancing the right lifestyle with the right diet and the right exercises, as without any of these three components the other two are largely redundant.

The technical term for targeting weight loss in one part of the body is Spot Reduction and here’s the bad news – it’s actually impossible to pick a part of the body and lose weight from it. Instead, the body itself chooses where and when to shed the pounds, but this doesn't mean you can’t carry out plenty of exercises at home to build a slimmer, firmer waist.

The key is to go for exercises that not only promote weight loss, but also serve to tone and shape your waist at the same time – the following being some of the most effective and simple ones:

Cardio

Quite simply any cardio exercise you undertake at home will have an excellent effect on your waist, helping you to shed the pounds and also train your stomach muscles at the same time. You should be looking at sessions of about 45 minutes or so to be practiced three to five times per week for a noticeable difference within the first month. A basic exercise bike or treadmill is absolutely perfect for the job.

Knee Raise

This is a safe and simple exercise that requires a pull-up bar be installed in doorway. In the simplest possible terms, it is a case of hanging from the bar with hands at shoulder-width apart and then slowly bringing your knees up to your chest and then lowering them again. This can be done in any number of reps and for any duration in accordance with personal fitness – excellent for toning and weight loss.

Simple Crunches

Crunches are some of the most effective waist-toning exercises on the face of the Earth and can be made about a thousand times easier by investing in a sit-up bar to be fitted under a door of the home. However, it must be remembered that crunches are lot higher-impact than they can appear to be at the time of carrying them out so anyone new to the activity must start slowly and gently to prevent injury.

Rotations

Another excellent home exercise is a form of rotation that demands a medicine ball and an inflatable balance ball. The exercise involves sitting up straight on the balance ball and holding the medicine ball out in front at arm’s length, slowly rotating the arms in a circular motion to really get those stomach muscles working.

Reverse Crunches

Last but not least, one of the simplest approaches of all is that of the reverse crunch – basically where you lay flat on your back on a suitable safe surface and summarily raise your legs off the ground either straight or bend the knee, slowly lowering them without making contact with the ground and then repeating the raise.

And of course, the best approach of all is a carefully balanced mixture of all of the above!

About Author

Stacey Thorpe has worked with some of the most advanced personal trainers Sheffield has ever known and today makes a living offering bespoke fitness packages across the BBBB area. When not on a mission to build the health of Britain, she loves spending time with her husband of two years and their young daughter.

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How to warm up before exercising

Warm up and stretch properly before exercising to prevent injury and make your workouts more effective.


This warm-up and stretching routine should take at least six minutes. Warm up for longer if you feel the need.

March on the spot – keep going for 2 minutes

Start off marching on the spot and then march forwards and backwards. Pump your arms up and down in rhythm with your steps, keeping the elbows bent and the fists soft. 

Heel digs – aim for 60 heel digs in 60 seconds

For heel digs, place alternate heels to the front, keeping the front foot pointing up, and punch out with each heel dig. Keep a slight bend in the supporting leg.

Knee lifts – aim for 30 knee lifts in 30 seconds

To do knee lifts, stand tall, bring up alternate knees to touch the opposite hand. Keep your abs tight and back straight. Keep a slight bend in the supporting leg.

Shoulder rolls – 2 sets of 10 repetitions

For shoulder rolls, keep marching on the spot. Roll your shoulders forwards five times and backwards five times. Let your arms hang loose by your sides.

Knee bends – 10 repetitions

To do knee bends, stand with your feet shoulder-width apart and your hands stretched out. Lower yourself no more than 10cm by bending your knees. Come up and repeat.

Quad stretch – hold for 6 to 10 seconds

To do a quad stretch, grasp your ankle and gently pull your heel up and back until you feel a stretch in the front of your thigh. Stand tall, keep knees together and avoid leaning to the side. Keep a slight bend in the supporting leg. Use a wall for support. Repeat with other leg.

Hamstring stretch – hold for 6 to 10 seconds

To do a hamstring stretch, keep hips and shoulders straight, extend one leg out, foot facing up. Bend forwards until you feel a stretch in your hamstring. Repeat with other leg.

Calf stretch – hold for 6 to 10 seconds

To do a calf stretch, step your right leg forward, keeping it bent and lean forwards slightly. Keep your left straight and try to lower the left heel to the ground. Repeat with other leg.

Chest stretch – hold for 6 to 10 seconds

Clasp hands behind your back with palms facing up. Pull hands down and try to bring shoulder blades together. Your chest should stick out. Don't arch your back.

Upper back stretch – hold for 6 to 10 seconds

To do an upper back stretch, round the back, extend arms in front of you. Clasp hands together, palms facing in. Drop your head. Focus on increasing the gap between your hands and chest, feeling your shoulders stretching across your back.

Tricep stretch – hold for 6 to 10 seconds

For the tricep stretch, place your hand on your upper back with the elbow bend upwards. Use other hand to pull the elbow towards your head to feel the stretch. Don't hold the elbow joint and don't arch your back. Repeat with the other arm.

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Sand Bag Exercise

One part of exercise that usually gets forgotten about is sandbag training. Sandbags are easy to learn, challenge the whole body, and have more versatility than almost any other form of equipment... If you can't stand your gym anymore or just can't afford it, grab a sandbag for a great alternative for helping you get in a full-body workout. Lifting one is an old-school way to build brute strength and intense endurance. 

How to do

Perform the exercises in the order told. Go for time, not reps. Begin by working for one minute, then resting one to two minutes. Do as many reps as you can. Don't be overly concerned about form-the sand will shift around, making it hard to control the bag. That's the point. Having to stabilize yourself constantly will work you from head to toe.

  Step 1
   Heave the bag from the floor to your chest, then press it overhead. Drop it and repeat as many times as you can for one minute. Complete three sets.

  Step 2
    Wrestle the bag up to your left shoulder and do one squat. Drop the bag, and then repeat
on the right shoulder. Continue alternating for one minute. Do three sets.

  Step 3
    Wrestle the bag to your chest and squeeze it in a bear hug. Run in place, for one minute. Drop it, rest, and then repeat for three sets.

  Step 4
    Lie on the floor with the bag on your chest. Press it up and then, with your arms fully   extended, do a sit-up. Repeat the entire exercise for one minute. Do three sets.

How to do Push-ups Correctly

The push-up is one of the most effective exercises ,it works the arms, the chest, the back, the shoulders and the core, and it requires no equipment and minimal space.
You can do them anywhere. They don't require any equipment. And they're more effective at building rippling muscles than you probably realize.In fact, researchers recently discovered that performing push-ups as quickly as you can is one of the best ways to build explosive upper-body strength, according to The Journal of Strength and Conditioning Research.

How to do

Before you can move on, make sure you're actually doing a push-up the right way. Be aware of these four things as you execute a push-up: your body alignment, hands, abs, and breath. Make sure your shoulders are aligned over your wrists and your fingers and palms are spread wide, with pressure focused in your fingertips. Pull your belly button in, keeping your spine straight so your body is in a straight line; make sure to connect your breath with your movements. As you lower, bend your elbows outward to the sides.

Don't stick to boring basic push-ups. While the exercise is great for your upper body, adding props or changing the positions of your hands can make push-ups harder and will work different areas of your body. Add an exercise ball to your feet, for example, to challenge core muscles, and point hands inward to work your triceps more.

All that pushing may be great for your muscles, but too much can create an unwanted effect — making your pecs so tight that they pull your shoulders forward, resulting in bad posture. To combat this effect, balance out those push-ups with exercises that help strengthen your back muscles.

How many push-ups can you do?