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IPL'S LETS GET FIT~
PREVENT SHIN SPLINTS~
Shin splints - those pains that run along the front of the lower leg - are a common malady for beginning runners and race walkers. In some people, shin splints are the result of over-pronation (rolling of the foot), a problem best resolved with shoe inserts known as orthotics.
But for the vast majority, shin splints happen because the muscle there (the tibialis anterior) is weak. Here are some simple exercises for strengthening that muscle:
Sitting down, write the letters of the alphabet in the air with your toes.
Flex and point your foot repeatedly, bending it at the ankle.
Walk on your heels. You can start by doing several repetitions of 10 seconds and gradually work your way up to 30-second intervals.
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STRETCH YOUR HAMSTRINGS FOR A HEALTHER BACK~
It's true that strengthening your abdominal muscles can help prevent lower back pain. What's not as commonly known is the connection between lower back pain and the hamstrings (the muscles in the back of your thighs).
Tight, inflexible hamstrings are often at the root of low back pain. The good news: simply stretching those muscles regularly can go far in keeping them supple - and keeping back pain at bay.
The cardinal rules of stretching apply. Stretch muscles when they are warm, after warm-up activity or a workout. Stretch as far as you comfortably can. Hold each stretch for 20-30 seconds, and repeat 2 or 3 times.
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HOW MUCH WEIGHT SHOULD I BE LIFTING~?
It doesn't matter what weight you lift or for how many reps as long as you are completely EXHAUSTING your muscles. That's where the progress comes from. Some people lift very light weights - so light that they could do 20+ reps without feeling exhausted - but stop at 12-15 because those are "the rules" of lifting.
Achieving total exhaustion is key to developing more lean muscle. It will increase your metabolism as you build strength and tone your muscles, and give your metabolism a boost for several hours post-workout.
To find your ideal lifting weight, first decide how many reps you want to do, which depends on your lifting goals. To build strength, do higher weights for 6-8 reps. For overall toning, try moderate weights for 8-12 reps. And to build endurance, do lighter weights for 12-15 reps.
Once you decide your lifting and rep goals, it's a matter of guessing and checking. Pick a weight. Within your chosen rep range, you should feel EXHAUSTED - meaning you could not possibly do another rep in good form - on the last rep.
For example, if want to do 10-12 bicep curls for overall toning, you might try 10-15 pounds. If you can do more than 12 reps, the weight is not enough. If you can't do 10 without breaking proper form, you should lighten up a little. After a few workouts, you'll get the idea.
Remember, the amount of weight you lift depends first on your strength training goals.
________________________________
FITNESS TO-DO'S~
Starting a fitness program doesn't have to be overwhelming when you are armed with the proper tools to get things rolling. Once you've committed to getting in shape, there are several things you can do to ensure you'll exceed your short and long term fitness goals.
Write down your fitness goals. You're more likely to stick with a program when you have set specific goals.
Always eat a well-balanced diet that includes ample servings of vegetables and fruit.
Assess your current fitness level before starting an exercise program. You'll be able to establish goals that meet your specific fitness needs.
Talk to your health care provider before embarking on a fitness program, particularly if you are struggling with a health condition such as diabetes or obesity.
Always stretch before and after your exercise routine. Make sure your muscles are warm first!
Don't over do it! Slowly increase the intensity of your workouts.
Diversify your workout routine. If you do the same exercises day after day, you'll quickly tire and may hit a plateau.
Work out with a friend. You'll help motivate each other.
_______________________________________
FIND THE RIGHT SHOE FOR YOUR WORKOUTS~
To improve your workouts, look for a high-quality shoe with a good fit that is made to support the activities you do.
Running shoes have additional cushioning to absorb shock as your foot hits the ground, which helps to reduce blisters. They are flexible and light. Running shoes are designed for forward motion, so they don't support you well when you move in other directions (like during basketball or step aerobics).
Trail shoes have added traction for running and walking in grass, mud, or trails.
Walking shoes tend to be stiffer and heavier than running shoes. These provide more support since your foot rolls from heel to toe more slowly than when you run.
Cross Training shoes are great for people who have a varied workout routine or play different sports. This is the most versatile athletic shoe, designed to give more support for changes in direction and impact, making them an economical choice. They're heavier and less cushioned than running shoes and not recommended if running is your main mode of training.
Specialty shoes exist for weight lifting, cycling, hiking, tennis, basketball, soccer, and more. If you engage in these activities several days per week, consider buying a sport-specific shoe to fit your needs.
Stay Strong~~!!!
IPL
Shin splints - those pains that run along the front of the lower leg - are a common malady for beginning runners and race walkers. In some people, shin splints are the result of over-pronation (rolling of the foot), a problem best resolved with shoe inserts known as orthotics.
But for the vast majority, shin splints happen because the muscle there (the tibialis anterior) is weak. Here are some simple exercises for strengthening that muscle:
Sitting down, write the letters of the alphabet in the air with your toes.
Flex and point your foot repeatedly, bending it at the ankle.
Walk on your heels. You can start by doing several repetitions of 10 seconds and gradually work your way up to 30-second intervals.
_____________________________________
STRETCH YOUR HAMSTRINGS FOR A HEALTHER BACK~
It's true that strengthening your abdominal muscles can help prevent lower back pain. What's not as commonly known is the connection between lower back pain and the hamstrings (the muscles in the back of your thighs).
Tight, inflexible hamstrings are often at the root of low back pain. The good news: simply stretching those muscles regularly can go far in keeping them supple - and keeping back pain at bay.
The cardinal rules of stretching apply. Stretch muscles when they are warm, after warm-up activity or a workout. Stretch as far as you comfortably can. Hold each stretch for 20-30 seconds, and repeat 2 or 3 times.
_______________________________
HOW MUCH WEIGHT SHOULD I BE LIFTING~?
It doesn't matter what weight you lift or for how many reps as long as you are completely EXHAUSTING your muscles. That's where the progress comes from. Some people lift very light weights - so light that they could do 20+ reps without feeling exhausted - but stop at 12-15 because those are "the rules" of lifting.
Achieving total exhaustion is key to developing more lean muscle. It will increase your metabolism as you build strength and tone your muscles, and give your metabolism a boost for several hours post-workout.
To find your ideal lifting weight, first decide how many reps you want to do, which depends on your lifting goals. To build strength, do higher weights for 6-8 reps. For overall toning, try moderate weights for 8-12 reps. And to build endurance, do lighter weights for 12-15 reps.
Once you decide your lifting and rep goals, it's a matter of guessing and checking. Pick a weight. Within your chosen rep range, you should feel EXHAUSTED - meaning you could not possibly do another rep in good form - on the last rep.
For example, if want to do 10-12 bicep curls for overall toning, you might try 10-15 pounds. If you can do more than 12 reps, the weight is not enough. If you can't do 10 without breaking proper form, you should lighten up a little. After a few workouts, you'll get the idea.
Remember, the amount of weight you lift depends first on your strength training goals.
________________________________
FITNESS TO-DO'S~
Starting a fitness program doesn't have to be overwhelming when you are armed with the proper tools to get things rolling. Once you've committed to getting in shape, there are several things you can do to ensure you'll exceed your short and long term fitness goals.
Write down your fitness goals. You're more likely to stick with a program when you have set specific goals.
Always eat a well-balanced diet that includes ample servings of vegetables and fruit.
Assess your current fitness level before starting an exercise program. You'll be able to establish goals that meet your specific fitness needs.
Talk to your health care provider before embarking on a fitness program, particularly if you are struggling with a health condition such as diabetes or obesity.
Always stretch before and after your exercise routine. Make sure your muscles are warm first!
Don't over do it! Slowly increase the intensity of your workouts.
Diversify your workout routine. If you do the same exercises day after day, you'll quickly tire and may hit a plateau.
Work out with a friend. You'll help motivate each other.
_______________________________________
FIND THE RIGHT SHOE FOR YOUR WORKOUTS~
To improve your workouts, look for a high-quality shoe with a good fit that is made to support the activities you do.
Running shoes have additional cushioning to absorb shock as your foot hits the ground, which helps to reduce blisters. They are flexible and light. Running shoes are designed for forward motion, so they don't support you well when you move in other directions (like during basketball or step aerobics).
Trail shoes have added traction for running and walking in grass, mud, or trails.
Walking shoes tend to be stiffer and heavier than running shoes. These provide more support since your foot rolls from heel to toe more slowly than when you run.
Cross Training shoes are great for people who have a varied workout routine or play different sports. This is the most versatile athletic shoe, designed to give more support for changes in direction and impact, making them an economical choice. They're heavier and less cushioned than running shoes and not recommended if running is your main mode of training.
Specialty shoes exist for weight lifting, cycling, hiking, tennis, basketball, soccer, and more. If you engage in these activities several days per week, consider buying a sport-specific shoe to fit your needs.
Stay Strong~~!!!
IPL
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