Stretching exercises
These can be started simply by stretching your limbs outwards in specific movement for example up and down and,or left or right. This will loosen the muscles.
The benefits of this are you can make up you own exercise routine to match you ability.
Repetition is key, start with 5 repetitions per ligament.
Once you are doing well with this, you can add resistance bands to make the muscles work harder.
Strengthening exercises
Progressive loading
The training weight for a person to start with is usually established by finding the maximum load that can be lifted 10 times in repetition.
( Usually about 75% of maximum strength ).
with all exercises, it is best to start with only a few repetitions of each exercise for the first to weeks, then progressively increase the number of repetitions over a period of about 4 weeks, until 8 to 10 repetitions can be achieved.
Allow a recovery period between each exercise to avoid fatigue.
Most importantly,if a particular exercise is causing pain in the muscles or joints, then reduce the weight and/or the number of repetitions required.
Wednesday 27 February 2013
Tuesday 26 February 2013
Discover these tips on nutrition for sport and a healthy living
The sport and healthy life diet must have two basic components;
Enough fuel to meet training and sport demands
Essential nutrients for a good healthy life
Nutrients
Carbohydrate - for energy
Fat - for energy
Protein - for growth and repair of tissue
Vitamins - for growth and repair of tissue
Minerals - for regulation of body processes
Dietary Fibre - for regulation of body processes
Water - for regulation of body processes
Carbohydrates
There are two main types of carbohydrates
complex:
Breads, rice, cereals, pasta, biscuits, potatoes, peas, sweetcorn,parsnip,carrots,dried beans and lentils,fruit, milk and yogurt.
Simple:
Sugar, honey, jams, marmalade's, confectionery, cakes, soft drinks and cordials, sweet biscuits and flavoured mineral water.
Complex carbohydrates also contain vitamins, minerals and dietary fibre and are therefore better for you.
Simple carbohydrates are high sugar content and high in fat content.
Fat
A small amount of dietary fat is necessary for good health.
It is recommended that the amount of fat in the diet be kept to 25% to 30% of total kilojoules consumed.
Sources of dietary fat; cream, sour cream, butter, margarine's, full cream milk, cheese, ice-cream, yogurt, nuts, chocolate and snack foods.
Protein
Protein is essential for building and maintaining the body's tissues, such as muscles, skin, hair and blood. Protein also helps in the formation of antibodies.
The basic units of protein are called amino acids , 9 of these cannot be produced by the body and so must be consumed in the diet.The recommended daily amount of body weight.Sources of protein are; lean meat, eggs, dairy produce, fish and poultry, vegetables, nuts, bread,rice, etc.
Vitamins and Minerals
Vitamins C, B, folate, pantothenic acid and biotin are easily passed by the body and so need to be included in the daily diet. Vitamins A, D, E and K are stored in the fatty tissues of the body and therefore can accumulate over time if an excess is consumed.
Minerals are required for nerve transmission and muscle contraction.
The two most important minerals are iron and calcium.
Sources of iron are; lean red meat, liver and green leafy vegetables.
Sources of calcium are; low fat dairy foods.
(To increase calcium retention, minimise caffeine and salt intake.)
Vitamin and Mineral tablets should only be used if your diet does not contain enough.
Dietary Fibre
Dietary fibre consists of plant material such as cellulose, hemicellulose, pectin, polysaccharides, gums, mucilage and lignin.
These are found in wholegrain cereals,fruit,vegetables, nuts and legumes.
dietary fibre slows down the release of sugars from food and gives a move sustained release of energy.
Water
Water is essential for the body to function properly.
Water is passed regularly by the body and through the lungs and skin, so it needs to be replaced.
Thirst is not a good indicator to replace water lost through exercise.
It is recommended that you drink 2litres of water a day.
Enough fuel to meet training and sport demands
Essential nutrients for a good healthy life
Nutrients
Carbohydrate - for energy
Fat - for energy
Protein - for growth and repair of tissue
Vitamins - for growth and repair of tissue
Minerals - for regulation of body processes
Dietary Fibre - for regulation of body processes
Water - for regulation of body processes
Carbohydrates
There are two main types of carbohydrates
complex:
Breads, rice, cereals, pasta, biscuits, potatoes, peas, sweetcorn,parsnip,carrots,dried beans and lentils,fruit, milk and yogurt.
Simple:
Sugar, honey, jams, marmalade's, confectionery, cakes, soft drinks and cordials, sweet biscuits and flavoured mineral water.
Complex carbohydrates also contain vitamins, minerals and dietary fibre and are therefore better for you.
Simple carbohydrates are high sugar content and high in fat content.
Fat
A small amount of dietary fat is necessary for good health.
It is recommended that the amount of fat in the diet be kept to 25% to 30% of total kilojoules consumed.
Sources of dietary fat; cream, sour cream, butter, margarine's, full cream milk, cheese, ice-cream, yogurt, nuts, chocolate and snack foods.
Protein
Protein is essential for building and maintaining the body's tissues, such as muscles, skin, hair and blood. Protein also helps in the formation of antibodies.
The basic units of protein are called amino acids , 9 of these cannot be produced by the body and so must be consumed in the diet.The recommended daily amount of body weight.Sources of protein are; lean meat, eggs, dairy produce, fish and poultry, vegetables, nuts, bread,rice, etc.
Vitamins and Minerals
Vitamins C, B, folate, pantothenic acid and biotin are easily passed by the body and so need to be included in the daily diet. Vitamins A, D, E and K are stored in the fatty tissues of the body and therefore can accumulate over time if an excess is consumed.
Minerals are required for nerve transmission and muscle contraction.
The two most important minerals are iron and calcium.
Sources of iron are; lean red meat, liver and green leafy vegetables.
Sources of calcium are; low fat dairy foods.
(To increase calcium retention, minimise caffeine and salt intake.)
Vitamin and Mineral tablets should only be used if your diet does not contain enough.
Dietary Fibre
Dietary fibre consists of plant material such as cellulose, hemicellulose, pectin, polysaccharides, gums, mucilage and lignin.
These are found in wholegrain cereals,fruit,vegetables, nuts and legumes.
dietary fibre slows down the release of sugars from food and gives a move sustained release of energy.
Water
Water is essential for the body to function properly.
Water is passed regularly by the body and through the lungs and skin, so it needs to be replaced.
Thirst is not a good indicator to replace water lost through exercise.
It is recommended that you drink 2litres of water a day.
Monday 25 February 2013
How to permantly quit smoking and the health benefits
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You will even feel healthy, with more energy, and more money in your pocket.
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You will even feel healthy, with more energy, and more money in your pocket.
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No matter whether you smoke 5 cigarettes or 50 a day I guarantee this revolutionary new method
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check it out here http://tinyurl.com/cy2rvf3
Anyone can permantly quit smoking using this system
Try it risk free for 60 days and become smoke free
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Sunday 24 February 2013
Weight loss and a six pack together??
Finally the truth about weight loss and great Abs
Discover these secret foods that kill your abdominal fat
Take the confusion out of healthy eating
Nutrition tips and fitness motivation
Find out more, Watch the free video here
http://tinyurl.com/blpj6ds
nutrition tips, fitness motivation and unconventional workout ideas that work for everyone
Try it risk free, join us and watch the free video here
http://tinyurl.com/blpj6ds
To your future fitness success, that starts NOW
Discover these secret foods that kill your abdominal fat
Take the confusion out of healthy eating
Nutrition tips and fitness motivation
Find out more, Watch the free video here
http://tinyurl.com/blpj6ds
nutrition tips, fitness motivation and unconventional workout ideas that work for everyone
Try it risk free, join us and watch the free video here
http://tinyurl.com/blpj6ds
To your future fitness success, that starts NOW
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