Exercise Archives

Exercise tips (Archive.)

> I thought this was interesting...
> Misty
> http://www.searching-alternatives.com
>
>
> Exercise Tips For A New You
>
> Exercise is what your body instinctively wants to do especially under
> stress: fight or flight, and it works. It burns off some of the
> stress chemicals which tension produces. Therefore, a tired muscle is
> a relaxed muscle. Regular exercise builds stamina that can help
> anyone battle stress. But even something as casual as a walk around
> the block can help you burn off some of the tension that you carrying
> around.
>
> Stretching is a great tension reducer. Stretch your chest for better
> breathing. The tense musculature of a person under stress can make
> breathing difficult and impaired breathing can aggravate the anxiety
> you already feel. To relax your breathing, roll your shoulders up and
> back, then relax. The first time, inhale deeply as they go back,
> exhale as they relax. Repeat four or five more times, then inhale
> deeply again. Repeat the entire sequence four times.
>
> People under pressure have a tendency to clench their teeth. Dropping
> the jaw and rolling it helps make those muscles relax, and if you
> relax the muscles, you reduce the sensation of tension.
>
> Resistance is essential for making a muscle stronger. When a muscle
> has to work against a load placed on it, it adapts to the stress by
> creating new muscle fibers and making neurological changes that
> ultimately make it stronger. Muscles respond to virtually anything
> that offers resistance.
>
> You need only to remember a few do-anywhere exercises:
>
> *sit-ups for abdominal muscles
> *push-ups for the arms, chest, and shoulders
> *dips for the back of the arms
> *squats for the muscles in the rear and front of the thighs
> *calf raises for the lower portion of the leg.
>
> You also might work some simple equipment into your regime. Both
> specially designed rubber bands and rubber tubing with handles can
> add resistance, as can simple household items. To increase the
> resistance when you're doing squats, for example, you can do
> something as simple as hold soup cans or milk jugs filled with water.
>
> Yoga and Pilates are also great and can be done at home. Many of the
> poses in yoga require using one's own body weight to load the
> muscles. Take the "warrior" pose, for example. It's essentially a
> lunge, one that works the muscle in the front of the thigh. Pilates
> is a series of exercises that involve slow, precise moves -- either
> using your body weight or specially designed machines -- to work your
> muscles. You might work your abdominal and leg muscles, for example,
> by pushing against a bar on springs or by raising your legs when
> they're attached (by straps) to a pulley.
>
> Exercise actually gives you energy. Study after study supports those
> words, including one by the National Aeronautics and Space
> Administration. More than 200 federal employees were placed on a
> moderate, regular exercise program. The results: 90 percent said they
> had never felt better. Almost half said they felt less stress, and
> almost one-third reported they slept better.
>
> Energetic exercise, aerobics, a brisk walk three to five times a
> week, for 20 to 30 minutes each time and no later than 2 hours before
> bedtime are extremely beneficial. If you're obese, if you need to
> drop 20 percent of your weight or more, losing weight will be a great
> help. Make sure you follow a sensible diet in combination with
> exercise.
>
>
>
> Andrew Pacholyk LMT, MT-BC, CA
> Peacefulmind.com
> Alternative medicine and therapies
> for healing mind, body & spirit!
>
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