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Leg stretches

The following leg stretches target the major leg muscles. Muscles such as the hip flexor are often neglected that's why it's important to stretch it. For a great stretch after a long walk or a jog, you can do the hamstring stretches. Keep in mind that these exercises also cut the risk of injury from strenuous exercise and lessens muscle soreness. The following are Fitness Exercises for your Legs. For more detailed information about each fitness exercise, click on an exercise image or its heading. What are you waiting for? Prepare your fitness shirts and shorts now!

Hip Flexor Stretch Muscles such as the hip flexor are often neglected that's why it's important  to stretch it. Keep in mind that this exercise also cuts the risk of injury from strenuous exercise and lessens muscle soreness. Learn how to do the hip flexor stretches in this section. Glute Stretch The gluteus or "glutes" form your buttocks. This large muscle is mainly used to extend the leg into a straight line with the torso and to rotate leg at the hip. Common exercises which involves the glutes are squats, leg press machine and most stability ball movements. Supine Hamstring Stretch The hamstrings consist of three muscles that make up the back of your upper leg - the biceps femoris, semitendinosis, and semimembranosis. Their function is to extend the hip joint and flex the knee. There are various stretching exercises for the hamstrings. Standing Hamstring Stretch Quadriceps stretches strengthen your knees. Bear in mind that by keeping your quadriceps strong you also cut the risk of knee injury from strenuous fitness activities. Practice the Standing Hamstring Stretch and you're on your way to strong knees. Standing Quadriceps Stretch If you have trouble balancing on one foot,  you can stand against a wall or rail for support while doing this exercise. It is  important to stretch these muscles especially  before walking, running, jumping, and climbing.  Learn how this stretch is done in this section.     Prone Quadriceps Stretch Quadriceps Stretches strengthen your knees.  Bear in mind that by keeping your quadriceps  strong, you also cut the risk of knee injury  from strenuous fitness activities. It is important  to stretch these muscles especially before walking,  running, jumping, and climbing.  Adduction or Inner Thigh Stretch Our muscles do not work alone when we perform certain exercises. Our adductor muscles are working simultaneously with others while doing squats, leg presses, or lunges. Make sure that your adductor muscles are in their good condition everytime you perform stretching activities. Outer Thigh  or Abduction Stretch Although the hip abductor muscles work with your other muscles when performing exercises such as squats and lunges, it would be really great if you choose to isolate them. Muscles in the leg such as the hip flexor are often neglected that's why it's important to stretch it. Calf Stretch One of the major benefits of stretching is that  it increases your flexibility. Calf stretches that bend the knee of the calf being stretched  focus on the soleus muscle. On the other hand, calf stretches that extend the knee focus on the gastrocnemius muscle.

Back stretches

The back takes in tension more than any other part of the body. During a fitness workout, the back muscles contract, further increasing the tension. Thus, it is necessary to stretch the back properly after exercise. What follows are the common back stretches. Keep in mind that these exercises also cut the risk of injury from strenuous exercise and lessens muscle soreness. For more detailed information about each fitness exercise, click on an exercise image or its heading.

Upper Back Stretch Your upper and lower back muscles consists of a large group  of muscles that run from above your hips to your neck, arm, and shoulder areas. The main job of this muscle group is to help you  with pulling and lifting loads. To stretch your upper back, follow the steps in this section. Lower Back Stretch One of the most common spots of injury is the lower back. Injuries  in this site usually result from muscular imbalance, weak or inflexible muscles, or poor posture. The Lower Back Stretch is a great way to exercise these areas. Hyperextension of Back Back pain is a common ailment especially since the back takes in  tension more than any other part of the body. Back pains can range from mild discomfort to pain that hinders you from working or participating  in your favorite leisure activities. Preventing back pain before it strikes  means you have to exercise it regularly. Spine Rotation One of the major benefits of stretching is that it increases your flexibility. Full body stretching will help your muscles relax, help you to breath deeper and help release all of that accumulated tension your body takes each day. The spine rotation is a great way to stretch it. Cat Stretch This Fitness Exercise is designed to relax your lower back muscles and to relieve the spasm which causes pain in your lower lumbar region. Performing the cat stretch alone will ease your tired back and minor aches and pains caused by bad posture.

Chest & Arm stretches

The chest, like the neck, is also a common area for tension build-up. Consequently, the chest muscles can become tight and inflexible, which can cause problems in your posture. To prevent muscle tension in the chest and upper back, you need to have strong and flexible triceps and biceps. Keep in mind that these exercises also cut the risk of injury from strenuous exercise and lessens muscle soreness. The following are Fitness Exercises for your Chest and Arms. For more detailed information about each fitness exercise, click on an exercise image or its heading. 

Triceps Stretch or Arm Pullover Like the shoulders, the triceps are also a three-headed muscle complex. The triceps are the muscles that run on the backside of your upper arm from your shoulder to your  elbow. They constitute two-thirds of your upper arm. Chest Stretch The chest, like the neck, is also a common area for tension build-up. Consequently, the chest muscles can become tight and inflexible, which can cause problems in your posture.  Thus, it is important to stretch your chest.

It would be relaxing to get into a really Good Stretching Session to release all of that accumulated tension our bodies take each day. For a great full, upper, or lower body Stretching Sequences go to Fitness Exercises: Stretching Sequences.

neck & shoulder stretches

neck & shoulder stretches

The neck and shoulder muscles have to work untiringly, and bear the strain especially if your job involves stooping over a desk or working at a computer. It's important to maintain good flexibility here since these are where most people accumulate tension. However, our neck is highly sensitive and vital. Thus, you should not overstretch or bounce your neck to any direction when doing the following fitness exercises. Keep in mind that these Fitness Exercises also cut the risk of injury from strenuous exercise and lessens muscle soreness. For more detailed information about each fitness exercise, click on an exercise image or its heading.

Neck Stretch Our neck is highly sensitive and vital. Thus, you should not overstretch  or bounce your neck to any direction when performing the neck exercises. You can prevent this by having your neck stretched. Use this section as guideline so that you can be sure you are stretching  your neck the right way. Head Forwards Stretch Regular stretching now can help retain your flexibility and a good  range of motion when you grow old, not only for exercising but for  your daily activities as well. Maintain a regular stretching routine  by following this exercise.  Shoulder Stretch There are various shoulder exercises and the Shoulder  Stretch is one of the best ways to exercise your deltoids.  Stress makes your muscles tense up and can cause headache,  stiff neck, sore shoulders and a knotted back. Add this   stretching exercise to your fitness routine. Anterior Deltoid Stretch The Anterior Deltoid Stretch is a great way to exercise the front  part of your shoulders. The anterior deltoid allows you to raise  your arms to the front, the lateral deltoid allows you to raise your  arms to the side, and the posterior deltoid allows you to rotate  your arms to the rear.

Weight Loss : Everything you need
You will learn everything about weight loss, and you
will find all ... Read more
All about Fitness
Everyone wants to be fitness,who needs to be fitness? why, how, when and
what should ... Read more
Weight loss & Fitness Exercices
Moving is the best medicine, we all know this, but we dont know how
to do it, fitness.....Read more
Weight loss & Fitness Videos
Weight loss, fitness advices and videos , everyone should put
everything .... Read more
Weight loss Success Stories
We present you real people, and their experiences in weight loss
it's ....Read more

what's normal resting heart rate?

For an adult, a normal resting heart rate ranges from 60 to 100 beats a minute. For a well-trained athlete, a normal resting heart rate may be closer to 40 beats a minute. For healthy adults, a lower heart rate at rest generally implies more efficient heart function and better cardiovascular fitness.

To measure your heart rate, simply check your pulse. With your palm facing upward, place two fingers on the thumb side of your wrist — or place your index and third fingers on your neck to the side of your windpipe. When you feel your pulse, count the number of beats in 10 seconds. Time yourself with a timer or the second hand on a clock or watch. Multiply this number by 6 to determine how many times your heart beats in one minute.

Keep in mind that many factors can influence heart rate, including:

• Activity level
• Fitness level
• Air temperature
• Body position (standing up or lying down, for example)
• Emotions
• Body size
• Medication use

Although there's a wide range of normal, an unusually high or low heart rate may indicate an underlying problem. Consult your doctor if your resting heart rate is consistently above 100 beats a minute (tachycardia) or below 60 beats a minute (bradycardia) — especially if you have other signs or symptoms, such as fainting, dizziness or shortness of breath.

Exercise and stress: get moving to combat stress

You know that exercise does your body good, but you're too busy and stressed to fit it into your routine. Hold on a second — there's good news when it comes to exercise and stress.

Virtually any form of exercise, from aerobics to weightlifting, can act as a stress reliever. If you're not an athlete or even if you're downright out of shape, you can still make a little exercise go a long way toward stress management. Discover the connection between exercise and stress relief — and why exercise should be part of your stress management plan.

Exercise and stress relief

Exercise increases your overall health and your sense of well-being, which puts more pep in your step every day. But exercise also has some direct stress-busting benefits.

• It pumps up your endorphins. Physical activity helps to bump up the production of your brain's feel-good neurotransmitters, called endorphins. Although this function is often referred to as a runner's high, a rousing game of tennis or a nature hike also can contribute to this same feeling.
• It's meditation in motion. After a fast-paced game of racquetball or several laps in the pool, you'll often find that you've forgotten the day's irritations and concentrated only on your body's movements. As you begin to regularly shed your daily tensions through movement and physical activity, you may find that this focus on a single task, and the resulting energy and optimism, can help you remain calm and clear in everything that you do.
• It improves your mood. Regular exercise can increase self-confidence and lower the symptoms associated with mild depression and anxiety. Exercise also can improve your sleep, which is often disrupted by stress, depression and anxiety. All this can ease your stress levels and give you a sense of command over your body and your life.

• Put exercise and stress relief to work for you

  A successful exercise program begins with a few simple steps.
  • Consult with your doctor. Begin any new fitness program by consulting with your health care professional, especially if you have any medical conditions or are obese.
  • Walk before you run. Build up your fitness level gradually. Excitement about a new program can lead to overdoing it and possibly even injury. Plus, if you begin your program slowly, chances are better you'll stick with it. If you're new to exercise, aim for about 20 to 30 minutes of exercise three to four days a week and increase gradually. For most healthy adults, the Department of Health and Human Services recommends getting at least two hours and 30 minutes a week of moderate aerobic activity (think brisk walking or swimming) or one hour and 15 minutes a week of vigorous aerobic activity (such as running) — preferably spread throughout the week. It also recommends strength training exercises at least twice a week.
  • Do what you love, and love what you do. Don't train for a marathon if you dislike running. Virtually any form of exercise or movement can increase your fitness level while decreasing your stress. The most important thing is to pick an activity that you enjoy. Examples include walking, stair climbing, jogging, bicycling, yoga, tai chi, gardening, weightlifting and swimming.
  • Pencil it in. Although your schedule may necessitate a morning workout one day and an evening activity the next, carving out some time to move every day helps you make your exercise program an ongoing priority.

  Sticking with it

  Starting an exercise program is just the first step. Here are some tips for sticking with a new routine or reinvigorating a tired workout:
  • Set some goals. It's always a good idea to begin or modify a workout program with a goal in mind. If your primary goal is to reduce stress in your life and recharge your batteries, your specific goals might include committing to walking during your lunch hour three times a week or, if needed, finding a baby sitter to watch your children so that you can slip away to attend a cycling class.
  • Find a friend. Knowing that someone is waiting for you to show up at the gym or the park can be a powerful incentive. Working out with a friend, co-worker or family member often brings a new level of motivation and commitment to your workouts.
  • Change up your routine. If you've always been a competitive runner, take a look at other less competitive options that may help with stress reduction, such as Pilates or yoga classes. As an added bonus, these kinder, gentler workouts may enhance your running while also decreasing your stress.
  Whatever you do, don't think of exercise as just one more thing on your to-do list. Find an activity you enjoy — whether it's an active tennis match or a meditative meander down to a local park and back — and make it part of your regular routine. Any form of physical activity can help you unwind and become an important part of your approach to easing stress.

Exercice 7 benefits of regular physical activity

Want to feel better, have more energy and perhaps even live longer? Look no further than exercise. The health benefits of regular exercise and physical activity are hard to ignore. And the benefits of exercise are yours for the taking, regardless of your age, sex or physical ability. Need more convincing to exercise? Check out these seven ways exercise can improve your life.

No. 1: Exercise controls weight

Exercise can help prevent excess weight gain or help maintain weight loss. When you engage in physical activity, you burn calories. The more intense the activity, the more calories you burn. You don't need to set aside large chunks of time for exercise to reap weight-loss benefits. If you can't do an actual workout, get more active throughout the day in simple ways — by taking the stairs instead of the elevator or revving up your household chores.

No. 2: Exercise combats health conditions and diseases

Worried about heart disease? Hoping to prevent high blood pressure? No matter what your current weight, being active boosts high-density lipoprotein (HDL), or "good," cholesterol and decreases unhealthy triglycerides. This one-two punch keeps your blood flowing smoothly, which decreases your risk of cardiovascular diseases. In fact, regular physical activity can help you prevent or manage a wide range of health problems and concerns, including stroke, metabolic syndrome, type 2 diabetes, depression, certain types of cancer, arthritis and falls.

No. 3: Exercise improves mood

Need an emotional lift? Or need to blow off some steam after a stressful day? A workout at the gym or a brisk 30-minute walk can help. Physical activity stimulates various brain chemicals that may leave you feeling happier and more relaxed. You may also feel better about your appearance and yourself when you exercise regularly, which can boost your confidence and improve your self-esteem.

No. 4: Exercise boosts energy

Winded by grocery shopping or household chores? Regular physical activity can improve your muscle strength and boost your endurance. Exercise and physical activity deliver oxygen and nutrients to your tissues and help your cardiovascular system work more efficiently. And when your heart and lungs work more efficiently, you have more energy to go about your daily chores.

No. 5: Exercise promotes better sleep

Struggling to fall asleep? Or to stay asleep? Regular physical activity can help you fall asleep faster and deepen your sleep. Just don't exercise too close to bedtime, or you may be too energized to fall asleep.

No. 6: Exercise puts the spark back into your sex life

Do you feel too tired or too out of shape to enjoy physical intimacy? Regular physical activity can leave you feeling energized and looking better, which may have a positive effect on your sex life. But there's more to it than that. Regular physical activity can lead to enhanced arousal for women. And men who exercise regularly are less likely to have problems with erectile dysfunction than are men who don't exercise.

No. 7: Exercise can be fun

Exercise and physical activity can be a fun way to spend some time. It gives you a chance to unwind, enjoy the outdoors or simply engage in activities that make you happy. Physical activity can also help you connect with family or friends in a fun social setting. So, take a dance class, hit the hiking trails or join a soccer team. Find a physical activity you enjoy, and just do it. If you get bored, try something new.

The bottom line on exercise

Exercise and physical activity are a great way to feel better, gain health benefits and have fun. As a general goal, aim for at least 30 minutes of physical activity every day. If you want to lose weight or meet specific fitness goals, you may need to exercise more. Remember to check with your doctor before starting a new exercise program, especially if you have any health concerns.

Barriers to fitness

Sticking to a regular exercise schedule isn't easy. Get practical tips for overcoming common barriers.

Sticking to a regular exercise schedule isn't easy. After all, there are plenty of potential hindrances — time, boredom, injuries, self-confidence. But these issues don't need to stand in your way. Consider practical strategies for overcoming common barriers to fitness.

Barrier No. 1: I don't have enough time to exercise

Setting aside time to exercise can be a challenge. Use a little creativity to get the most out of your time.

• Squeeze in short walks throughout the day. If you don't have time for a full workout, don't sweat it. Shorter spurts of exercise, such as 10 minutes of walking spaced throughout the day, offer benefits too.
• Get up earlier. If your days are packed and the evening hours are just as hectic, get up 30 minutes earlier twice a week to exercise. Once you've adjusted to early-morning workouts, add another day or two to the routine.
• Drive less, walk more. Park in the back row of the parking lot or even a few blocks away and walk to your destination.
• Revamp your rituals. Your weekly Saturday matinee with the kids or your best friend could be reborn as your weekly Saturday bike ride, rock-climbing lesson or trip to the pool.

Barrier No. 2: I think exercise is boring

It's natural to grow weary of a repetitive workout day after day, especially when you're going it alone. But exercise doesn't have to be boring.

• Choose activities you enjoy. You'll be more likely to stay interested. Remember, anything that gets you moving counts.
• Vary the routine. Rotate among several activities — such as walking, swimming and cycling — to keep you on your toes while conditioning different muscle groups.
• Join forces. Exercise with friends, relatives, neighbors or co-workers. You'll enjoy the camaraderie and the encouragement of the group.
• Explore new options. Learn new skills while getting in a workout. Check out exercise classes or sports leagues at a recreation center or health club.

Barrier No. 3: I'm self-conscious about how I look

Don't get down on yourself! Remind yourself what a great favor you're doing for your cardiovascular health, or focus on how much stronger you feel after a workout.

• Avoid the crowd. If you're uncomfortable exercising around others, go solo at first. Try an exercise video or an activity-oriented video game. Or consider investing in a stationary bicycle, treadmill, stair-climbing machine or other piece of home exercise equipment.
• Focus on the future. Praise yourself for making a commitment to your health. And remember that as you become fitter and more comfortable exercising, your self-confidence is likely to improve as well.

Barrier No. 4: I'm too tired to exercise after work

No energy to exercise? Without exercise, you'll have no energy. It's a vicious cycle. But breaking the cycle with physical activity is one of the best gifts you can give yourself.

• Try a morning dose of exercise. Remember the suggestion to get up 30 minutes earlier to exercise? Hop on the treadmill or stationary bicycle while you listen to the radio or watch the morning news. Or step outside for a brisk walk.
• Make lunchtime count. Keep a pair of walking shoes at your desk, and take a brisk walk during your lunch break.
• Be prepared. Put workout clothes on top of your dresser, socks and all. Keep a full water bottle in the fridge. Have an exercise video queued up and ready to go when you get home at night.
• Hit the hay earlier. Running on empty is no way to face a full day. Go to bed earlier to make sure you're getting enough sleep.

Barrier No. 5: I'm too lazy to exercise

If the mere thought of a morning jog makes you tired, try these thoughts on for size:

• Set realistic expectations. If your mental bar is too high, you might give up without even trying. Start with a walk around the block. Don't give up if you feel worn out. Take another walk around the block tomorrow. Keep it up, and eventually you'll no longer feel worn out.
• Work with your nature, not against it. Plan physical activity for times of the day when you tend to feel more energetic — or at least not quite so lazy.
• Schedule exercise as you would schedule an important appointment. Block off times for physical activity, and make sure your friends and family are aware of your commitment. Ask for their encouragement and support.

• Barrier No. 6: I'm not athletic

  Natural athletic ability isn't a prerequisite to physical activity.
  • Keep it simple. Try something basic, such as a daily walk.
  • Start a team. Join up with friends who are in the same boat. And have fun while helping each other work out.
  • Forget the competition. Don't worry about becoming a superstar athlete or joining the hard-bodied athletes at the fitness club. Simply focus on the positive changes you're making to your body and mind.

  Barrier No. 7: I've tried to exercise in the past and failed

  Don't throw in the towel. You can't see it when you lower your cholesterol or reduce your risk of diabetes, but that doesn't mean you aren't doing yourself a great favor. Re-evaluate what went wrong, and learn from your mistakes.
  • Pace yourself. Start small and build up to more-intense workouts later, when your body is ready.
  • Set realistic goals. Don't promise yourself you're going to work out for an hour every day, and then get down on yourself when you fall short. Stick with goals you can more easily achieve, such as exercising 20 minutes a day, three days a week for the first month.
  • Remember why you're exercising. Use your personal fitness goals as motivation — and reward yourself as you meet your goals.

  Barrier No. 8: I can't afford health club fees

  You don't need a membership at an elite gym to get a great workout. Consider common-sense alternatives.
  • Do strengthening exercises at home. Use inexpensive resistance bands — lengths of elastic tubing that come in varying strengths — in place of weights. Lift plastic milk jugs partially filled with water or sand. Do push-ups or squats using your body weight.
  • Watch an exercise video. Try videos on dance aerobics, cardio-kickboxing, yoga or tai chi. For variety, trade exercise videos with a friend.
  • Start a walking group. Round up friends, neighbors or co-workers for regular group walks. Plan routes through your neighborhood or near your workplace, along local parks and trails, or in a nearby shopping mall.
  • Take the stairs. Skip the elevator when you can. Better yet, make climbing stairs a workout in itself.
  • Try your community center. Exercise classes offered through a local recreation department or community education group might fit your budget better than an annual gym membership.

  Barrier No. 9: I'm afraid I'll hurt myself if I exercise

  If you're nervous about injuring yourself, start off on the right foot.
  • Take it slow. Start with a simple walking program. As you become more confident in your abilities, add new activities to your routine.
  • Try an exercise class for beginners. You'll learn the basics by starting from scratch.
  • Get professional help. Get a fitness tutorial from a certified expert, who can monitor your movements and point you in the right direction. If you've had a previous injury, you may want to first see a sports medicine physician, who can evaluate you and recommend specific treatment, such as physical therapy.

  Barrier No. 10: My family doesn't support my efforts

  Remind those close to you of the benefits of regular exercise — and then bring them along for the ride.
  • Get your kicks with your kids. Sign up for a parent-child exercise class. Pack a picnic lunch and take your family to the park for a game of tag or kickball. Splash with the kids in the pool instead of watching from your chair.
  • Propose a new adventure. Instead of suggesting a workout at the gym, invite a friend to go to an indoor climbing wall or rent a tandem bicycle for the weekend.
  • Do double duty. Volunteer to drive your teens to the mall, and then walk laps inside while you wait for the shoppers. Try the same trick at your child's school during lessons, practices or rehearsals.
  If necessary, have a heart-to-heart with your loved ones. If they don't share your fitness ambitions, ask them to at least respect your desire to get fit.