Nutri-Fitness

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Don't Run Yourself Ragged - Physical Fitness and You


Obesity is a big problem, no pun intended, in the United States today. However, even if a person is overweight or just average, they can still improve their physical fitness with moderate exercise. You don't have to start out by running a marathon, as there are many simple ways that you can work out. For someone who is extremely overweight (or even for those close to their ideal weight), a good way to start improving their physical fitness is to get out and start walking! Walking just 10,000 steps each day as recommended by experts will help to improve your heart health.
Taking Small Steps on the Road to Health

A walk along the beach or a walk through the park can be a fun and relaxing way to work on your physical fitness. For dog owners, walking your pooch can be as beneficial for you as it is for your pet as well! Another easy way to work exercise into your schedule is to take the stairs instead of taking the elevator when you can. If you live in a high-rise condo, climbing the emergency stairs can provide you with some good aerobic exercise. Even at the office, try to use the stairs instead of using the elevator when on your lunch break. Speaking of lunch breaks, if you're pressed for time try something fast and healthy like a fruit smoothie.

Also, if you hit the vending machine while on a break, try to get something that's good for you like an apple if at all possible. Avoid the Snickers bars and potato chips! You can also work out at the office with the right equipment, and anything you can manage to do will help increase your physical fitness level. The Sharper Image actually does have a small, portable hand-bike that you might want to try using at your desk when you have a break. If you're not into working out at a gym but aren't afraid of exercise equipment, you might want to try an elliptical machine or stationary exercise bike.

That way you can watch TV and work out at the same time. Take things one day at a time, and try to make gradual changes. Once your physical fitness improves to a decent level, who knows, one day you might be in good enough shape to run a marathon. Making small changes will make you feel great.

What Constitutes A Good Stretch Routine?
By Christine Harrell

 Performing a series of bad stretches before starting a home exercise program such as p90x is just as bad if not worse than doing none at all. These exercises are absolutely necessary to achieve your personal fitness goals in a healthy way. Without performing these movements at the right time, you risk seriously harming yourself. In order to be an effective stretch, the movement needs to satisfy certain requirements.

Level Of Risk

The most important element to consider when selecting a stretch is risk. Even if the movement satisfies the other requirements, if it is risky, it is best to leave out of your home exercise program. So what constitutes risky? Twisting your body can unintentionally hurt another part of your body that may seem unrelated to the movement. The stretch could also put strain on the joints or on the disks in your back. Lastly, a dangerous movement can also pull or damage ligaments. In other words, you injure yourself before starting your personal fitness routine.

Muscle Isolation

The goal of the stretch has to be met. This means that the movement should only work on the exact muscle you intend it to. This eliminates the resistance exerted from other muscles to give your target muscles all the benefit. You will notice that you can increase the intensity of the stretch and have better overall control of the movement itself.

Maximum Advantage

Stretches should be performed easily, but they should also be effective in preparing your body for the p90x workout routine. This means you are in full control of the speed at which the stretch occurs and to what extent the targeted muscles are stretched.

All of this should require the least amount of force to achieve the maximum results. It makes it easier to eliminate the resistance of other muscles and maximizes the results. In fact, some bad movements can become a good stretch just by adjusting your body position for leverage and gaining the most for your personal fitness level.

Length Of Time

This is where stretching requirements become a little less definite. Some experts recommend that you hold the position for a minute or more. Other sources say ten seconds is more than enough. Studies have shown that a length of fifteen seconds is enough for a hamstring, but no one knows for sure if the same is true of other muscles.

The general consensus seems to be that the youngest exercise fans whose bones are growing should hold their stretch for ten seconds or less. Others can hold the movement for around twenty seconds for the best results.

Stretching consistently throughout the movements is important for overall personal fitness. Some people count their time out loud and others don't -- just so long as it is consistent. A common suggestion is to include between two and five repetitions with at least 15 seconds between. If these movements are performed consistently before and after your p9ox exercises, you will not only find your chance of injury significantly decreases, but the home exercise program also becomes more consistent.

Author is a freelance copywriter. For more information on p90x, visit http://www.extremebodyworkout.com/p90x-products/p90x.php.