HOW MANY CALORIES SHOULD I EAT A DAY TO LOSE WEIGHT? CALORIE INTAKE FOR WEIGHT LOSS

By Tuesday, September 23, 2014 0 No tags Permalink

Flexibility Workouts

By: David Martens |

Whatever training program you are using, adding an effective stretching routine makes good sense. Whether you exercise or not, I firmly believe that flexibility workouts to relax the muscles is something that everyone can benefit from.  In my opinion, the best stretches for flexibility are included in a PNF stretching routine.  Other terms that PNF stretching is known by are contract-relax and isometric stretching. Relax Into Stretch, a program created by Pavel Tsatsouline, is where I introduced to these flexibility stretches.

Muscle tension is the primary thing preventing the average person from doing a full split. Pavel has a great test: put one leg to the side at a ninety degree angle and then repeat with the other leg. In essence, you can do a split with each individual leg, but when you try to do both at once, your body simply won't let you. What happens is that based on previous experiences, your nervous system doesn't let you stretch your muscles beyond a certain point.  Your muscles get tense because this automatic reflex makes them stiffen.

The terms that are commonly used for Proprioceptive Neuromuscular Fascilitation or PNF are contract-relax and isometric stretching. You will be able to increase your muscles' range of motion when you practice this effective stretching protocol on a regular basis. Stretching using PNF is done by the act of contracting the muscle for short periods, giving it a rest, and then stretching the muscle out a little more.  When you extend the muscle as quickly as possible, it stretches because you don't give your reflexes time to react. Your muscles will keep on stretching even though you have relaxed them. And you will be able to move the muscle past its previous stretch-point, despite the fact that you don't have a lot of time before your reflexes come into play to stop the stretch.

Isometric stretching actually improves your flexibility by making you stronger as well.  The body is more at home when it is stretched out if it has the strength to go along with it.  Your reflex responses are minimized as your body realizes that it is strong enough to handle the stretch out position which allows you greater stretching abilities. In other words, you get more flexible.


Pavel covers three techniques to incorporate into a stretching routine.  To begin you should breath deeply and then exhale the breath immediately while engaged in stretching.  Not only will your body relax thoroughly, but your range of motion will increase as well. 2) Forced relaxation constitutes the second method. Although it sounds easy to accomplish, you are going to need a lot of mental strength to do it.  Stretch and then hold it until your muscles can't sustain the stretch any longer. The third method detailed by Pavel is called the Clasp Knife which has you counterbalance the stretch response by applying extreme force.  

There's no reason why you can't start a stretching routine since you can do these stretches just about any time and any place.  You can simply perform PNF stretching in front of your favorite nightly TV show if you'd like.  These simple and easy-to-perform isometric stretching exercises go along way toward not only making your body stronger, but providing you with increased muscular flexibility.  Workouts incorporating these stretches for flexibility only need to be done a few times per week for noticeable benefit. Who knows, after 3-6 months, you too may be able to perform a full split!

3 Highly Effective Back Techniques for a Bigger Back (Killer Back Workout)

By Tuesday, September 23, 2014 17 No tags Permalink

Elliptical Workouts

By: Charlie McDaniel |

You may have noticed that one of the most used exercise machines in the gym is the elliptical trainer. Elliptical trainers are relatively new on the fitness scene, but are quickly overtaking the treadmill and stationary bikes in popularity.

So what exactly are elliptical trainers and how do they work? Elliptical trainers simulate the motion of walking or running, but without the usual impact involved. Walking and running can cause considerable stress on the joints, particularly the hip and knee joints.

Each step causes an impact to the whole body which can equal as much as 2.5 times your body weight. The elliptical machine greatly reduces the risk of joint injury as the feet are supported by the pedals at all times so the joints are not subjected to impact.

Although elliptical trainers offer a low impact workout, they can still provide a very effective cardiovascular training session. Most come equipped with heart rate monitors so you can monitor your heart rate and how hard you are working.

Athletes recovering from sports related injuries find using the elliptical trainer allows them to maintain their fitness levels whilst reducing the risk of aggravating the injury. Many runners 'cross train' by building sessions on the elliptical trainer into their workouts, as this allows the body to take a break from the pounding caused by running.

Elliptical trainers are still classed as 'weight bearing', meaning that the workout they offer is still effective at reducing the risk of developing diseases such as Osteoporosis.

Elliptical trainers generally have moveable handrails, designed to give an upper body workout as well as exercising the lower body. Most also have a range of settings so that workouts can be varied in intensity or special training programs may be selected; these programs alternate the resistance to mimic interval training, climbing hills or to maximize fat burning.

The cardiovascular workout is comparable to that gained from using a treadmill, and is believed to burn a greater number of calories. As more of the muscle groups are used, including the glutes, quadriceps, triceps, biceps and hamstrings, a much more intense workout is achieved with less perceived effort.

Elliptical trainers can also be used effectively without using the hand rails; in fact, this can improve core strength as the core muscles are tensed in order to keep the body balanced. There is evidence to suggest that working out this way can improve balance and co-ordination as well.

If you do decide to use the handrails, make sure you are working your upper body as much as your lower body for the best effect, as it is easy to just grip the handrails and forget about your arms.

Elliptical trainers for use in the home can be purchased. This will allow you to exercise in the comfort of your own home, which is useful if you don't like going to a gym. As having your own machine in easy reach is convenient, you will be more likely to use it regularly.

Many people place them in front of the television and exercise whilst watching their favorite programs, which can help take your mind off how hard you are working!

Many of the gym models have a built in television and radio nowadays which makes your workout experience a little more comfortable.

Although the motion of an elliptical trainer may feel rather awkward at first, it is very easy to get used to. If you have never tried using an elliptical trainer, put one through its paces and see why they are so popular.

“How You Lose Weight With Hypothyroidism”

By Tuesday, September 23, 2014 0 No tags Permalink

Free Kettlebell Workouts

By: GiLavito |

Back when I bought my first kettlebell, I was horrible at executing the snatch. I used to get bruised up forearms, sore wrists and callouses that would tear anytime I really tried to push myself.

It wasn't until 4 years ago that I properly learned how to snatch a kettlebell (NOTE: it’s nothing like snatching an Olympic bar or even a dumbbell). I was at a conference and had been speaking to a KB expert over email for a few months. We finally got a chance to meet face to face. He grilled me with questions about being a parent (I only had 3 kids at the time) and then I peppered him with questions about kettlebells and exercise technique.

Fast forward 4 years and I haven't had a bruised forearm or sore wrists since. (Although the callouses are still there, but my hands are a lot tougher!).

The snatch is one of - if not, the BEST - exercise you can perform with a kettlebell. If you don’t know how to do it properly, I suggest you learn it because it is a tool in your exercise arsenal that you will constantly come back to.

So the good news is that I didn't slip a disc - I can be a bit of a hypochondriac sometimes - and I just strained my psoas. I went to see my good friend, Dr. Bill Wells over at the Urban Athlete in Toronto and he fixed me right up.

If you're ever in need of a chiropractor in the Toronto area, I strongly suggest you visit The UA. Their chiro team is second to none and the beauty about it is that they’re all athletes or former athletes (Bill’s an ultra-endurance athlete, they’ve got a few practitioners who still compete as well and even a former Olympian).

The bad news is that I have to take a few forced days off from training so I can let this injury heal. So instead of trying to amp up the volume a little, I’ll be doing a lot of basic isometric ab work, stretching, foam rolling, trigger point work and probably practicing my handstands.

try it now

 

Bootcamp Calorie Burn – Workout Video – ExerciseTV

By Tuesday, September 23, 2014 25 No tags Permalink

Lower Abdominal Workouts

By: Justin Serrano |
Abdominal exercises alone do not burn belly fat. If fat loss is your goal always incorporate strength training and interval training into your routines for optimal results.

So, if you're watching your caloric intake and working with weights and intervals to get the fat off your body as a whole, you'll want those abs to be rock hard so that once the fat is off they'll shine through in all their glory. Here's a few great exercises to get your abs ready for their unveiling once your body fat percentage has dropped low enough for them to appear.

1. Reverse Crunches Lying supine on the floor supporting yourself with your hands at your sides palms to the floor and your head lifted, lift your legs slowly up and curl your body until your knees reach your nose. Curl slowly back until your legs are hovering just above the floor. Repeat as many reps as possible.

2. Supine Bicycles Lying supine on the floor, hands behind head for support and elbows out, push your left leg straight out while the right leg bends in and you twist and crunch up with your torso to meet your right knee with your left elbow. Come down to the start position and repeat with the opposite move (left knee meets right elbow), and continue in a bicycling motion. Remember to push your straightening leg straight out away from your body not up. Repeat as many as possible.

3. Supine Hip Lifts Lying supine on the floor raise both legs straight up towards the ceiling. Now put both hands behind your head for support and simultaneously lift your hips and crunch with your upper body. Remember when lifting your hips that the motion is one of trying to push your feet through the ceiling, not towards your face (straight up and down, and keep your legs as straight as possible). Repeat as many as possible.

4. Supine Leg Thrusts Similar to Hip Lifts, this one takes it one step further. Lying supine on the floor, hands supporting you at your sides, palms down, straighten and raise both legs to a 45 degree angle from your body. From this position, bring your legs straight up to a 90 degree angle and then lift your hips so your feet are heading towards the ceiling. Be careful not to do this all in one move, you should bring your legs to 90 degrees first and only THEN lift your hips, pushing your feet at the ceiling. Then lower your hips and return your legs only as far as the 45 degree angle. Your legs should never go closer to the floor than the 45 degree angle. Repeat as many as possible.

Please remember that all of these moves should be done in a slow and controlled manner. No rushing through it. Be very methodical in all your motions.

One note to remember: if you are feeling any undue stress on your lower back while doing these exercises it would be a good idea to see your doctor before continuing with these exercises. You would also be wise to research and incorporate some lower back strengthening exercises into your routine before continuing with these lower abdominal moves.

Best of luck in your quest for 6 pack abs!!

Hank and Brutus Lose Weight!!!

By Tuesday, September 23, 2014 0 No tags Permalink

Workouts at Work

By: Henes Pitt |

It seems that people in the 24-hour, 7-day a week society are spending more time on work and little time on workouts. According to a survey conducted by the Department of Trade and Industry last year, one in six people surveyed in the UK worked over 60 hours a week, which does leave little time to devote to keeping fit.

 

Many complain about their lack of exercise. Some have to divide their time wisely between their family and work. Thus, there is little time for them to spend for personal things like workout. However, some people will be surprised to hear that they can work to earn money while keeping fit at the same time. Some no-brain “fit jobs’ require moving all day like treadmill test walkers, movers, and even floral designers. Scroll down to find out workday workouts.

 

Healthy Lifestyle Industry


Working in healthy lifestyle industry also helps keeping fit. Employees also move around all day like running, cycling, and stair climbing.

Working in healthy lifestyle industry also helps keep fit. Employees also move around all day like running, cycling, and stair climbing

 

Mover


Movers have to work for anywhere for long time.

Movers have to work for anywhere for long time

 

Floral Designer


According to Rebekah Rombom of the H.Bloom floral subscription service, the job as a floral designer could be a legitimate upper body workout. The job keeps you in great shape.

According to Rebekah Rombom of the H.Bloom floral subscription service, the job as a floral designer can be a legitimate upper body workout. The job keeps you in great shape

 

Treadmill Test Walkers


The fulltime treadmill walkers of fitness equipment manufacturer Life Fitness walk an average of 150 minutes per day.

The fulltime treadmill walkers of fitness equipment manufacturer Life Fitness walk an average of 150 minutes per day

 

Childcare/ Teacher


Teaching the children about exercise and sports requires teachers to run around after groups of children, which will result in fitness.

Teaching the children about exercise and sports requires teachers to run around after groups of children, which will result in fitness

 

Dog Walker


Dog walker, a self-employed occupation, provides all the benefits of walking. Also, the dogs work out arm muscles, too.

Dog walker, a self-employed occupation, provides all the benefits of walking. Also, the dogs work out arm muscles, too

 

Wedding Photographers


Wedding photographers have to carry 15-20- pound equipment. Certainly, with heavy equipment and 6-8 hour active workdays result in an overall body change.

Wedding photographers have to carry 15-20- pound equipment. Certainly, with heavy equipment and 6-8 hour active workdays result in an overall body change

 

 

Related links:

Excellent Office Exercises Against Stress and Weight Gain

Ernestine Shepherd: Oldest Female Body Builder

So you want to lose weight? Xtranormal

By Monday, September 22, 2014 0 No tags Permalink

Plyometrics Workouts

By: Jared Ingram |

There are hundreds of information and videos about the plyometrics workouts on the internet. Finding the one that you can stick with and finding the one that will best work for you is quite a challenge. First and foremost, it is important that you know what you want. What are you working out for? What sports are you into? Similarly, it is necessary to know which part of your body that you think is weak and needs to be strengthened and trained.

Each athlete has his own different skill levels. Many plyometrics workouts are helpful and beneficial to an athlete's varying skill sets. The fact is you do not need to be an athlete to do these workouts.

Like in everything else, practice makes perfect. Constant practice and performing plyometric exercises will help you find what workout best suits you.

And like everything else, safety always comes first. Plyometrics are intense exercises. Safety should always be put in mind. Otherwise, injuring yourself is very easy to do. You could break a bone or two, or even strain a muscle and over stretched a tendon or nerves.

Always start slowly and gradually. Be focused while performing an exercise in a controlled manner. Make sure that you do some stretching exercises first before you perform plyometric exercises. Keep in mind that every time you exercise or perform intense workout, your muscles will get hurt. It is important that you allow your muscles to heal by resting in between plyometric exercises. Doing plyo in alternating days is good enough for the muscles to heal.

These exercises are best performed in sets and repetitions. Three sets of ten or twelve repetitions and a minute or two in-between rests is very good for starters.

Lateral jumps, Power skipping, Plyometric push-ups, and tuck jumps are some of the examples of these kind of workouts.

Doing lateral jumps will teach you basic hip, knee & ankle stability by improved landing skills. It is also a good warming up exercise. You can do this by standing in an athletic position, hips pulled back with knees slightly bent. Jump side to side over a straight line. Do this for several repetitions. Make sure that your movements are controlled and at a steady pace. Another way of doing this is to stand next to an object. Jump over the object from the side. Immediately jump to the other side as soon as your feet touched the ground. Jump as fast as you can from side to side. That is the key to this exercise.

Power Skipping is another exercise you can incorporate in your program. This exercise is good for the entire body. You start this exercise by standing in perfect posture. Lift your left knee at the same time lifting your right arm moving forward. Do the opposite leg and arm as soon as your foot touches the ground. Try to lift your knees as high as you can.

In Plyometric push-ups, the upper body is exercised. The chest and arm muscles are trained in this workout. Since plyometric exercises involves fast movements at very short period of time, plyometric push-ups is a bit different from the regular push-ups that everyone is accustomed too. These push-ups involve a great amount of force applied to the ground while pushing your body up. You do this push-ups by assuming a regular push-up position with your back straight and palms flat on the ground. With a great amount of force, explode pushing your upper body up that your hands lift the ground. Repeat this motion several times as fast as you can.

There are several other exercise like Tuck Jumps Alternate Leg Bounding. Box Jumps. Vertical and Depth Jumps. Mixing these exercises and incorporated in your routine will let you achieve what you desire as an athlete. Keep in mind that when you perform these plyometrics workouts, you need to use an exercise mat or rubberized platform. Otherwise, you'll end up aching more than you bargain for.

Ronda Rousey judo workout in Brazil

By Monday, September 22, 2014 25 No tags Permalink

Elliptical Workouts

By: Charlie McDaniel |

You may have noticed that one of the most used exercise machines in the gym is the elliptical trainer. Elliptical trainers are relatively new on the fitness scene, but are quickly overtaking the treadmill and stationary bikes in popularity.

So what exactly are elliptical trainers and how do they work? Elliptical trainers simulate the motion of walking or running, but without the usual impact involved. Walking and running can cause considerable stress on the joints, particularly the hip and knee joints.

Each step causes an impact to the whole body which can equal as much as 2.5 times your body weight. The elliptical machine greatly reduces the risk of joint injury as the feet are supported by the pedals at all times so the joints are not subjected to impact.

Although elliptical trainers offer a low impact workout, they can still provide a very effective cardiovascular training session. Most come equipped with heart rate monitors so you can monitor your heart rate and how hard you are working.

Athletes recovering from sports related injuries find using the elliptical trainer allows them to maintain their fitness levels whilst reducing the risk of aggravating the injury. Many runners 'cross train' by building sessions on the elliptical trainer into their workouts, as this allows the body to take a break from the pounding caused by running.

Elliptical trainers are still classed as 'weight bearing', meaning that the workout they offer is still effective at reducing the risk of developing diseases such as Osteoporosis.

Elliptical trainers generally have moveable handrails, designed to give an upper body workout as well as exercising the lower body. Most also have a range of settings so that workouts can be varied in intensity or special training programs may be selected; these programs alternate the resistance to mimic interval training, climbing hills or to maximize fat burning.

The cardiovascular workout is comparable to that gained from using a treadmill, and is believed to burn a greater number of calories. As more of the muscle groups are used, including the glutes, quadriceps, triceps, biceps and hamstrings, a much more intense workout is achieved with less perceived effort.

Elliptical trainers can also be used effectively without using the hand rails; in fact, this can improve core strength as the core muscles are tensed in order to keep the body balanced. There is evidence to suggest that working out this way can improve balance and co-ordination as well.

If you do decide to use the handrails, make sure you are working your upper body as much as your lower body for the best effect, as it is easy to just grip the handrails and forget about your arms.

Elliptical trainers for use in the home can be purchased. This will allow you to exercise in the comfort of your own home, which is useful if you don't like going to a gym. As having your own machine in easy reach is convenient, you will be more likely to use it regularly.

Many people place them in front of the television and exercise whilst watching their favorite programs, which can help take your mind off how hard you are working!

Many of the gym models have a built in television and radio nowadays which makes your workout experience a little more comfortable.

Although the motion of an elliptical trainer may feel rather awkward at first, it is very easy to get used to. If you have never tried using an elliptical trainer, put one through its paces and see why they are so popular.

How to lose weight overnight fast

By Monday, September 22, 2014 0 No tags Permalink

Plyometrics Workouts

By: Jared Ingram |

There are hundreds of information and videos about the plyometrics workouts on the internet. Finding the one that you can stick with and finding the one that will best work for you is quite a challenge. First and foremost, it is important that you know what you want. What are you working out for? What sports are you into? Similarly, it is necessary to know which part of your body that you think is weak and needs to be strengthened and trained.

Each athlete has his own different skill levels. Many plyometrics workouts are helpful and beneficial to an athlete's varying skill sets. The fact is you do not need to be an athlete to do these workouts.

Like in everything else, practice makes perfect. Constant practice and performing plyometric exercises will help you find what workout best suits you.

And like everything else, safety always comes first. Plyometrics are intense exercises. Safety should always be put in mind. Otherwise, injuring yourself is very easy to do. You could break a bone or two, or even strain a muscle and over stretched a tendon or nerves.

Always start slowly and gradually. Be focused while performing an exercise in a controlled manner. Make sure that you do some stretching exercises first before you perform plyometric exercises. Keep in mind that every time you exercise or perform intense workout, your muscles will get hurt. It is important that you allow your muscles to heal by resting in between plyometric exercises. Doing plyo in alternating days is good enough for the muscles to heal.

These exercises are best performed in sets and repetitions. Three sets of ten or twelve repetitions and a minute or two in-between rests is very good for starters.

Lateral jumps, Power skipping, Plyometric push-ups, and tuck jumps are some of the examples of these kind of workouts.

Doing lateral jumps will teach you basic hip, knee & ankle stability by improved landing skills. It is also a good warming up exercise. You can do this by standing in an athletic position, hips pulled back with knees slightly bent. Jump side to side over a straight line. Do this for several repetitions. Make sure that your movements are controlled and at a steady pace. Another way of doing this is to stand next to an object. Jump over the object from the side. Immediately jump to the other side as soon as your feet touched the ground. Jump as fast as you can from side to side. That is the key to this exercise.

Power Skipping is another exercise you can incorporate in your program. This exercise is good for the entire body. You start this exercise by standing in perfect posture. Lift your left knee at the same time lifting your right arm moving forward. Do the opposite leg and arm as soon as your foot touches the ground. Try to lift your knees as high as you can.

In Plyometric push-ups, the upper body is exercised. The chest and arm muscles are trained in this workout. Since plyometric exercises involves fast movements at very short period of time, plyometric push-ups is a bit different from the regular push-ups that everyone is accustomed too. These push-ups involve a great amount of force applied to the ground while pushing your body up. You do this push-ups by assuming a regular push-up position with your back straight and palms flat on the ground. With a great amount of force, explode pushing your upper body up that your hands lift the ground. Repeat this motion several times as fast as you can.

There are several other exercise like Tuck Jumps Alternate Leg Bounding. Box Jumps. Vertical and Depth Jumps. Mixing these exercises and incorporated in your routine will let you achieve what you desire as an athlete. Keep in mind that when you perform these plyometrics workouts, you need to use an exercise mat or rubberized platform. Otherwise, you'll end up aching more than you bargain for.

30-Minute Fat-Frying Bikini-Body Workout | Class FitSugar

By Monday, September 22, 2014 25 No tags Permalink

Elliptical Workouts

By: Charlie McDaniel |

You may have noticed that one of the most used exercise machines in the gym is the elliptical trainer. Elliptical trainers are relatively new on the fitness scene, but are quickly overtaking the treadmill and stationary bikes in popularity.

So what exactly are elliptical trainers and how do they work? Elliptical trainers simulate the motion of walking or running, but without the usual impact involved. Walking and running can cause considerable stress on the joints, particularly the hip and knee joints.

Each step causes an impact to the whole body which can equal as much as 2.5 times your body weight. The elliptical machine greatly reduces the risk of joint injury as the feet are supported by the pedals at all times so the joints are not subjected to impact.

Although elliptical trainers offer a low impact workout, they can still provide a very effective cardiovascular training session. Most come equipped with heart rate monitors so you can monitor your heart rate and how hard you are working.

Athletes recovering from sports related injuries find using the elliptical trainer allows them to maintain their fitness levels whilst reducing the risk of aggravating the injury. Many runners 'cross train' by building sessions on the elliptical trainer into their workouts, as this allows the body to take a break from the pounding caused by running.

Elliptical trainers are still classed as 'weight bearing', meaning that the workout they offer is still effective at reducing the risk of developing diseases such as Osteoporosis.

Elliptical trainers generally have moveable handrails, designed to give an upper body workout as well as exercising the lower body. Most also have a range of settings so that workouts can be varied in intensity or special training programs may be selected; these programs alternate the resistance to mimic interval training, climbing hills or to maximize fat burning.

The cardiovascular workout is comparable to that gained from using a treadmill, and is believed to burn a greater number of calories. As more of the muscle groups are used, including the glutes, quadriceps, triceps, biceps and hamstrings, a much more intense workout is achieved with less perceived effort.

Elliptical trainers can also be used effectively without using the hand rails; in fact, this can improve core strength as the core muscles are tensed in order to keep the body balanced. There is evidence to suggest that working out this way can improve balance and co-ordination as well.

If you do decide to use the handrails, make sure you are working your upper body as much as your lower body for the best effect, as it is easy to just grip the handrails and forget about your arms.

Elliptical trainers for use in the home can be purchased. This will allow you to exercise in the comfort of your own home, which is useful if you don't like going to a gym. As having your own machine in easy reach is convenient, you will be more likely to use it regularly.

Many people place them in front of the television and exercise whilst watching their favorite programs, which can help take your mind off how hard you are working!

Many of the gym models have a built in television and radio nowadays which makes your workout experience a little more comfortable.

Although the motion of an elliptical trainer may feel rather awkward at first, it is very easy to get used to. If you have never tried using an elliptical trainer, put one through its paces and see why they are so popular.

How to Lose Weight in a Month

By Monday, September 22, 2014 0 No tags Permalink

Flexibility Workouts

By: David Martens |

Whatever training program you are using, adding an effective stretching routine makes good sense. Whether you exercise or not, I firmly believe that flexibility workouts to relax the muscles is something that everyone can benefit from.  In my opinion, the best stretches for flexibility are included in a PNF stretching routine.  Other terms that PNF stretching is known by are contract-relax and isometric stretching. Relax Into Stretch, a program created by Pavel Tsatsouline, is where I introduced to these flexibility stretches.

Muscle tension is the primary thing preventing the average person from doing a full split. Pavel has a great test: put one leg to the side at a ninety degree angle and then repeat with the other leg. In essence, you can do a split with each individual leg, but when you try to do both at once, your body simply won't let you. What happens is that based on previous experiences, your nervous system doesn't let you stretch your muscles beyond a certain point.  Your muscles get tense because this automatic reflex makes them stiffen.

The terms that are commonly used for Proprioceptive Neuromuscular Fascilitation or PNF are contract-relax and isometric stretching. You will be able to increase your muscles' range of motion when you practice this effective stretching protocol on a regular basis. Stretching using PNF is done by the act of contracting the muscle for short periods, giving it a rest, and then stretching the muscle out a little more.  When you extend the muscle as quickly as possible, it stretches because you don't give your reflexes time to react. Your muscles will keep on stretching even though you have relaxed them. And you will be able to move the muscle past its previous stretch-point, despite the fact that you don't have a lot of time before your reflexes come into play to stop the stretch.

Isometric stretching actually improves your flexibility by making you stronger as well.  The body is more at home when it is stretched out if it has the strength to go along with it.  Your reflex responses are minimized as your body realizes that it is strong enough to handle the stretch out position which allows you greater stretching abilities. In other words, you get more flexible.


Pavel covers three techniques to incorporate into a stretching routine.  To begin you should breath deeply and then exhale the breath immediately while engaged in stretching.  Not only will your body relax thoroughly, but your range of motion will increase as well. 2) Forced relaxation constitutes the second method. Although it sounds easy to accomplish, you are going to need a lot of mental strength to do it.  Stretch and then hold it until your muscles can't sustain the stretch any longer. The third method detailed by Pavel is called the Clasp Knife which has you counterbalance the stretch response by applying extreme force.  

There's no reason why you can't start a stretching routine since you can do these stretches just about any time and any place.  You can simply perform PNF stretching in front of your favorite nightly TV show if you'd like.  These simple and easy-to-perform isometric stretching exercises go along way toward not only making your body stronger, but providing you with increased muscular flexibility.  Workouts incorporating these stretches for flexibility only need to be done a few times per week for noticeable benefit. Who knows, after 3-6 months, you too may be able to perform a full split!

From: Russel Howe

russel howeHi and Welcome to my site!

I made this to share my experiences with fitness and weight loss.

5 years ago, I was 150 pounds overweight and it wasn't until I tried "Old School New Body" that I lost it all. 

This is a picture of me right before running a full marathon last summer.

Also, please visit my Fitness Facebook page here: www.fb.com/dailyfitness