Friday, 28 May 2010
Exercises for Hip Strengthening
Hip injuries and pain can be as a result of arthritis, muscle strains, stress fractures, etc. We will now see hip strengthening exercises for women and men, which will not only cure hip injuries, but also prevent hip injuries. You may want to read on thigh exercises.
Straight Leg Raise
This is a wonderful hip strengthening exercises for runners and commoners. It strengthens the muscles, which bend the hip and straighten the knee. To do this exercise, lie on your back, with your knees bent and feet flat on the floor. Extend one leg off the floor, tighten the quadriceps muscles and at least straighten the knee, if you can not lock it. Keeping the knee locked, raise the leg about two feet off the ground. However, make sure you do not arch your back. Hold in the same position, till you count till 10. Slowly lower your leg, relax and repeat the exercise on the other leg. Click to read on bursitis hip exercises.
This hip exercise, strengthens the hip flexors, however, it is important, that you do this exercise carefully. To do this exercise, lie on your right side, bend your right leg and place it front of you. Ensure your left leg is on the ground. Slowly lift your left leg off the floor and hold for a count of 10. Bring your leg down, and repeat the exercise on both the legs. You may want to read on hip exercises for women.
This exercise is also known as donkey exercise. It increases the backward mobility and strength of the hip joint. Sit on your fours and place your hands at a comfortable distance away from your body. Slowly lift your right leg and extend it straight out in the air. When your leg is extended, make sure that your weight is balanced on both the sides. Hold the position for 10 counts, lower the leg and repeat again on both the legs. Read on glute exercises.
This is another exercise, which helps in strengthening the hip flexors. To do this exercise, stand up straight closer to come support. Lift any one of your leg off the floor. Bend it in your knees and lift it up, to make a 90 degree angle at the hip joint. Hold in the position for 5 seconds and without moving your body, just move your knee outside and hold again for 5 seconds. Bring the knee back in front of you and slowly lower the leg. Repeat this exercise for 5 times on both the sides. Initially while doing this exercise, you may find it difficult, however, be persistent, so that you reach your goal. Read on thigh and butt exercises.
Importance of Stretching Before Running
There are many benefits of stretching before running and jogging. The important benefits is that it decreases the chances of pulling or straining muscles. Muscle pull is very commonly seen in runners, who do not stretch at all or properly before running. It is most certainly not a very pleasant experience, it is in fact a painful experience.
As a matter of fact, it is seen that stretching decreases the chances of injury caused by running to a large extent. If you have lately taken to running, or if you are on the running track after a hiatus, your muscles will not be used to working that hard. When the muscles are stretched, they become warm and they do not get strained either. You may want to know about stretching exercises for seniors.
Stretching exercises before running is also helpful in taking longer strides, hence in improving the speed, as more muscles get involved in the activity. The other important benefits of stretches before running is that they help in slightly lengthening the muscles. The muscles of the body can be compared to a rubber band. In a stretch, hold the position till you can no longer hold. Remember it is important to stretch slow and longer. Hold in the stretch position at least 10 to 15 seconds, which will help you to become flexible.
Stretching Before Running
You should not excessively stretch before running, as your muscles are not warm. All you need to do is just a couple of easy stretches before you begin running. It is like a warning signal to the body, that you will start running now. Make sure you do not stretch towards your best limit, also remember do not stretch till you feel the pain before running.
You can stretch yourself well after about 5 to 7 minutes of running. By this time, your muscles would have become warmer and you will be able to stretch relatively easier, but you would not want to stretch till it is painful. At this stage also, stretching should be gentle. On the other hand, if you stretch after running, you will notice that it is relatively easier to stretch, than the previous two times. You may also choose to stretch at different times of the day as well. For more information on stretching exercises and techniques.
Stretches Before Running
If you have tried to look for stretches before running, you would have come across a number of stretches, which can help you to loosen your muscles. There are many authors, who have written a number of book on stretches before running. Before we see some stretching exercises before running, I would like to mention that these can also be done during the running schedule or also after running.
Toning Workouts at Home
Most of the free hand exercises, which are done in a gym, can also be done at home as well. Before we turn towards toning exercises at home, I would like to remind you that since, you are doing the workout at home, it does not mean you skip the warm up. Warm up is essential for any exercise routine. Also, do not forget to do the stretches at the end of the workout. You may want to read on toning exercises without weights.
Thigh Toning Exercises at Home
These exercises will have to be done minimum three times a week, to get the desired toned thighs.
Lunges: This is a multi-use exercise. It works almost all the muscles in the legs and tones them up as well. Here is how to do this wonderful exercise. Stand in a open space and keep about shoulder width distance between the legs. Now step your right leg forward with a giant step. Keep your hands on your hips, so that you are able to balance your weight. If you have weights in your hands, place your hands in line with your hip joint. Slowly lower your body, so as to form a right angle at the knee and your right thigh should be parallel to the ground.
Squats: This is a very good exercise to tone your quadriceps and hamstring muscle. When you do this exercise, you have to pay special attention to your knees, as there are chances of you injuring your knee, if your posture is not correct. Take shoulder width distance between your feet and extend your arms in front of you. Slowly lower your torso, as though you are about to sit on a chair. As you do this, make sure your knees do not go further than your feet. Hold in this position for 5 seconds and slowly come back to the starting position. Start off with 1 set initially, only to increase the number of sets gradually. Read here more about toning exercises for thighs.
Common Exercises for Losing Weight
There are different types of exercises that are helpful for weight loss. They work on different body parts. You can do these exercises at your own or get the training from the experts. Some of the most common weight loss exercises are as follow
- Aerobics or cardiovascular exercise is one of the most popular weight loss exercises. It involves large muscle groups including gluteal, abs and quadriceps muscles. Some of the aerobic exercises such as jogging, walking, stair-climbing, cycling and stepping involve lower body parts, while some exercises including swimming, power-walking or rowing involve the entire body. These exercises are known as aerobic exercises, because they continuously supply oxygen to the muscles. They increase the muscle strength, muscular mobility and coordination as well as improve the functional and physiological capacities.
- Walking is the easiest form of weight loss exercises. A person of any age group can start it any time. This exercise targets and significantly burns the body fats. It also tones your body muscles. You can choose slow walking or faster walking. Walking increases the body’s metabolism, due to which the fats are burnt up rapidly.
- Running is an effective exercise. However, it should be done consistently if you want to lose weight quickly. It also improves the strength and flexibility of the muscles and the joints.
- Swimming is also an easy form of weight loss exercises. It is a great way to enhance the functioning of cardiovascular system. Swimming for about 20-25 minutes thrice a week is helpful for a remarkable weight loss and improves your health.
- Stationary cycling is an excellent method for weight loss. It works in a similar way like walking and accelerates the metabolism rate. This exercise helps to burn the fats very rapidly.
The weight loss exercises help to reduce obesity and maintain a healthy body weight. They are useful in reshaping the body. In addition, these exercises are excellent for improving the function of various body organs. Each body part gets certain benefits from the weight loss exercises. They improve the strength, flexibility and functioning of the muscles and the joints. Your overall physical fitness is improved due to regular exercise. It also strengthens your immune system and improves overall health. You will find yourself more active and enthusiastic. Some of the significant health benefits from the exercises are a strengthened cardiovascular system, reduced risk of heart disease, controlled blood pressure, increased lung capacity and controlled diabetes..
Chair Exercises for the Elderly
Chair exercises are those which can be done sitting on a simple straight back chair. They are particularly good for those who find it difficult to move the body. It is also suitable for those elderly who still have active body movements.
Gentle Exercises for the Elderly
These exercises involve simple, light movements of the hands, legs, fingers, toes, etc. Let us start with the hands. Simply open and close the hands as quickly as possible. While opening the hands, try to stretch the fingers of the hands as much as you can, and when you close them, try to make the fist tight. Continue the opening and closing of the hands for 10 times. Now that your hands have done some exercises, your hand muscles must have become slightly taut now. So you should relax them by shaking both your hands together.
Next do some movements of the feet while in a sitting position. Raise both your feet together above the ground up to a few inches and then move your toes in any random direction. Move your feet back to the ground as soon as you find it uncomfortable to keep it in the raised condition. Another exercise for the leg is to lift both the legs as much as you can. Stop lifting them the moment you find that your knee joints have locked up. Bring down your legs. Repeat the process for 5 - 6 times. Do not overstretch yourself. Stop the moment you are not feeling fine.
Mobility Exercises for the Elderly
Raise your feet slightly above the ground and stretch your legs at the front and then try to make the toes pointed towards the forward direction first. Hold the position for a few seconds or till you can keep it that way easily. Then bring back the feet in its original position without touching the ground and point the toes in the upward direction. Hold this position for a few seconds. Put your feet back on the ground and relax.
Hold your hands together in the same way you hold them after clapping. Gradually lift up your elbows and push the hands as hard as you can and hold the position for around 10 seconds. You will feel the tension building up on the muscles of your arms, shoulders and chest.
Back Exercises for the Elderly
The backbone is a very delicate area of the body. Therefore, you have to be very careful while doing any back exercises. These exercises mainly involve the head and the neck. Make all the movements in a very slow and gentle manner. Do not try any movements that are difficult for you. Sit straight on the chair and slowly bend your head in the forward direction so that your chin touches the chest. Hold your head in that position for a few seconds and then get back to the original position. Similarly, try to tilt your head backwards and keep it in that position for few seconds. Then again gradually return to the original position.
A woman's body has a tendency to store fat around the buttocks, hips and thighs. Actually, this is the way your body prepares itself for childbirth. Still, the fact remains that you cannot look elegant and graceful with a body that is not so much-in-shape. You need to have a well-toned and lean body to look attractive and appealing in this beauty-conscious world. Moreover, a slim and toned body signifies sound health. In order to remain healthy and fit for long, you need to work for it. Either you are an amateur or you have been exercising for a year or so, and you will need to follow one of the"exercise routines for women". Here, I have highlighted the basic points for "workout routines for women at home" according to each category.
Exercise Routine for Beginners: As a beginner, your priority should be to adapt your body to regular exercising, without getting injured and avoiding muscle cramps. You need to adopt an exercise routine that slowly adjusts your body to the groove of new changes in your weekly routine. Start exercising for 3-4 days a week. Select a suitable time in the day, preferably, early in the morning. At this time, your body utilizes fat for energy generation. Therefore, you will be directly targeting the fat stored in your body.
Any good exercise routine begins with a warm-up phase (approximately 5-7 mins), followed by a strenuous-exercise phase (approximately 16-20 minutes), and ends with cooling-down phase (approximately 5-7 min). For warming up, either take a walk or perform a few stretching exercises. See Stretching Exercises and Techniques for detailed information on the same. You will feel hot and limbered up, which indicates that your body is ready for the next phase. In the strenuous-exercise phase, the best workouts are the cardiovascular exercises. These exercises make your body work vigorously, thereby making you burn more calories. Swimming, cycling, running and jogging, skipping a rope, and various aerobic exercises are some examples of cardiovascular exercises. According to experts, performing any cardiovascular exercises for half an hour, burns approximately 110 calories. Choose any of the above-mentioned cardiovascular exercises, and start with 20 minutes, and gradually increase the time-period. When you have sweated it out for about 5-10 minutes, you are ready to move onto the final phase of the exercise routine. For cooling down, you can walk or perform some moderate stretching exercises. Do it till your heartbeat returns to normal. This should hardly take 5-6 minutes.
Exercise Routine for the Experienced: If you have been exercising regularly for over a year now, you must have noticed that the exercise routine that you have been following, has stopped benefiting you the way it used to in the earlier stages. This is because your body is now accustomed to your regular exercise routine, and it does not take it as an extra work-load any more. This surely hinders your weight loss. When it comes to fitness, consistency and variety are the keys. You have consistency. Now, it's time to bring some variety. a set of crunches, push-ups, lunges, pull-ups, dips and so on. Include weight training and/or weight lifting exercises in your routine as they are perfect for body toning and re-shaping. Let the warming-up and cooling-down phase remain as they were. You need to introduce changes in the strenuous-exercise phase only.