Posts Tagged ‘Fitness’

How to avoid injury during exercise ?


Exercise has many benefits in maintaining body fitness, regular exercise due to the burning of body fat will run perfectly. A good exercise to be done the right way and with enough intensity.  Excessive exercise, especially if done in a way that does not correct it can damage the body and can cause injury.

Here are tips to avoid injury during exercise:

1. Always warm up

Think of your body’s engine. To be comfortable, it also requires little heating so all the oil can pass through the machine and the risk of damage is reduced.¬†5-10 minutes warming up before exercise will make blood flow more smoothly and increase the temperature of the muscles so that we can breathe more quickly. It also will help the body adapt to every movement made.

2. A progressive program

Know your current fitness level and do the appropriate program. Gradually increase the intensity and duration of your program. It is recommended to increase the duration of no more than 10-15 percent per week.

3. Avoiding the weekend syndrome

Busyness is often robs us of time until there was no time left to work out on weekdays. Instead, we usually do sports on the weekends. However, because they want to burn more calories, exercise done to excess so that sometimes lead to injury.

Moderate intensity exercise performed every day are healthier and have higher risk of experiencing an injury compared with exercise extra hard to do once on the weekend.

4. Avoid excessive exercise

Wanting to pursue a target weight loss, many people who push yourself up to a certain point and eventually injury. Obviously this is not the right way to exercise. Keep exercising within your limits. If you experience severe fatigue, immediately rested. Make sure you do not face the symptoms of dizziness, heart palpitations, chest pain, and joint pain.

5. Do not exercise when ill

Do not exercise if you feel not fit. When you exercise after recovering from illness or injury, start slowly and gradually.

6. Inadequate fluid needs

Water consumption during exercise so the body is not dehydrated and exhausted, especially when performed in outdoor sports.

7. Wear comfortable clothing

Choose clothing that absorbs sweat and loose. For women who wear a supportive bra for exercising.

8. Asked for advice from instructor

Never be ashamed to take lessons from an instructor. They better understand which body part should be established first and the right intensity to achieve your goals.

9. Adequate rest

No less important, remember to cool down after you complete the exercise. Strenuous exercise can cause your muscles tighten, and the condition is more susceptible to injury. Make sure you create a regular exercise program to stretch the muscles to maintain flexibility.

10. Inadequate nutrition and vitamins

Adequate and nutritious food is needed both to support sports activities. Success in maintaining body fitness is determined if the food. Good food will maintain the flexibility of the body especially at the joints. It is important to prevent injury during exercise.

 

Pilates

pilates-exercise
pilates-exercise

Pilates is an exercise for body training to build flexibility, strength, endurance, and muscle coordination without adding muscle mass. Joseph Pilates was the founder of the pilates exercise method, he was born in Germany in 1880. As a nurse in England during World War I, he designed exercise methods and equipment for moving patients and wounded soldiers from the war.Joseph pilates observed that the wounded soldiers, which is limited to their

joseph pilates-pilates
joseph pilates-pilates

bed, can not exercise. So joseph pilates to create a tool and designing a training method that will help the soldiers in rehabilitation get stronger and regain their strength. In 1926, he moved to New York and brought this exercise method, which he called ‘pilates’. Because pilates introduced, have appeared everywhere from ballet school to the local gym.

Pilates exercise helps improve blood circulation and helps to increase stamina. People who do pilates regularly will feel that they have better posture, resistance to injury, and better health overall. In the United States, with more than 5 million people participate in the growing popularity of pilates has produced a long list of followers, including Hollywood stars, experts and professional athletes.

Brief Pilates like yoga in how to use movement, movements deliberate and controlled for toning muscles and improve your flexibility. The main difference is that pilates is not a holistic health system such as yoga – its focused on the exercises and breathing techniques alone. Its will impact in your body, especially your abdominal muscles, hips, back, shoulders and buttocks. The main keys are: precision, alignment, centering, concentration, control, precision, breathing and flowing movement. By doing pilates you will get a better body, taut muscles and bones strong. Moreover, it can also improve your posture – so, you will be sturdy and free of bent.

Pilates can also be done at home, start by leveling your shoulders, relaxed position. Your spine straight, in what is called the neutral spine. If you are sitting, feel your weight down through your sit bones. Let’s head floats up. Your throat open and relaxed.

You can perform exercises using your own body weight, or with the help of various equipment. Any exercise done with attention to breathing techniques and abdominal control. To gain the maximum benefit, you have to do pilates at least two or three times per week. You can see the improvement after 10-20 sessions.

Pilates can be done individually or in small groups using a special tool, designed to ensure that you are doing the movement with perfect technique.

Pilates exercises can be done by means of the above mat, which will help you make the best move. No matter what your age or condition, he will work for you. Pilates get your mind in harmony with your body. With emphasis on proper breathing is very important, and helps you execute movements with maximum power and efficiency.

Everyone agrees that pilates helps coordinate movement, using the right muscle groups with a focus minds will form a coordinated series of movements well as an orchestra. Pilates can be an alternative sport for those of you who wants better health, lets to try.

Good luck.


Sources :

  • http://www.pilates.com/BBAPP/V/about/what-is-pilates.htmlxercise
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