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Friday, May 6, 2011

>All About The Best Stomach Exercises

>It is only natural, most people want to look their best, and exercising their stomach muscles is usually a huge part of most fitness programs. If so much time and energy is going to be focused on this muscle group, it is a good idea to know what the best stomach exercises are. There are many resources available for finding the best stomach exercises, and plenty of people to say what they consider the best, so how can a person decide for themselves which truly are the best exercises for working their stomach muscles?

First of all it is important to note that the best stomach exercises are those that a person is willing to do. No matter how effective the exercise is, if a person isn't going to do them consistently the exercise will not benefit that particular individual. It is also important to note that the best stomach exercises do not necessarily require equipment to perform them, although some machines and equipment may work quite well for some people.

When a person decides on a fitness program that includes stomach exercises, it is best to include stomach exercises that work the different parts of the stomach. If a person simply concentrates on one area of their stomach, there workout will not be as effective. The best stomach exercises, combine working the oblique, which are the side muscles, the lower abdominals, the mid section and also the upper section.

Some of the most popular stomach exercises are crunches. These are a very effective exercise and very convenient since they can be performed anywhere without any equipment. The next stomach exercise that is also very popular and goes along with the basic crunch is the side crunch, which works out the oblique.

Some people consider the best stomach exercises to be included in a Pilate's workout. The reason for this is because in Pilates, the whole focus is on the core of the body which is the abdominal, or stomach muscles. Every movement in a Pilate's workout will work the stomach muscles either directly or indirectly.  These exercises can be found on the internet, either the exercise itself or video's that can be purchased.

Another good exercise that some fitness experts considers to be one of the best stomach exercises involves laying flat on your stomach, leg straight and then raising your body up using your arms as your hands are clasped together and keeping your body straight as if doing a pushup. Hold this position as long as you can stand. This is an excellent movement to strengthen the whole stomach.

Remember again though that just because one person may consider a specific exercise to be the best stomach exercise that does not necessarily mean it is the best for everyone. Each person's body is different and will respond differently to certain movements. Any one serious about working on the abdominal muscles will find it most helpful to try several different stomach exercises and then determine which one they can both feel and see results with. If one exercise is simply too hard to do correctly, or does not feel like it has done anything for the muscle group worked, that exercise is clearly not the best and the person should find what works best for them.

>10 Things You Should Know About Stretching

>Before fitness training, one must give importance to doing warm-up or stretching exercises to prevent accidents or to enhance the output during the training. There are also a number of precautionary measures and tips to serve as guidelines when doing fitness exercises. Here are some of them.

1. To increase your flexibility and to avoid injuries, stretch before and after workout. Almost everyone knows that stretching before workout prevents injuries during the exercises, but only few people know that stretching after workout, when muscles are still warm, can increase flexibility.

2. Hold your stretching position for more than 60 seconds to increase flexibility. While holding your position for 20 seconds is enough for warm ups, holding each position for at least 60 seconds will develop the body's flexibility.

3. Do not go into a stretching position then immediately return to the relaxed position, and do it repeatedly. This is more appropriately termed as bouncing while in a position. When stretching, hold that position for several seconds, and then slowly relax. You may do this exercise repeatedly this way. Bouncing or forcing yourself into a position during stretching can strain or damage some joints or muscles.

4. Work slowly in increments instead of immediately proceeding to doing the hardest exercise or position.

5. Make sure that you have stretched or warmed up all muscle groups. For some people, even if they have strong bodies, they tend to neglect the neck when working out of stretching. Stretching the neck muscles can be as simple as placing the palm of one's hand against the front of the head and pushing it. Then, do the same to the sides and the back of the head.

6. Stretch regularly to continually increase your range of movements and your level of flexibility and strength.

7. Workout considering only your capabilities and not of others. Do not force yourself to do exercises that you are not yet capable of just because there are people who can do it. Increase your limits slowly. Listen to your body. There are days when your body may be too tired that you may have to consider reducing your range of motion.

8. Learn to rest. Rest in between sets and stations to make sure that the body has enough time to recover its energy. Also, it is advisable that you don't work the same muscle groups consecutively for two days. The muscles grow during the period when you rest and not when you are working out.

9. Do aerobic exercises to strengthen your heart. Aerobic exercises are those physical activities that much oxygen for fuel. This includes cardiovascular exercises such as skipping rope, running or swimming.

10. Music may help you when you want to train for longer periods or to increase your intensity. You can use mp3 players, CD players or lightweight am radio receivers for this. Just make sure that you brought your headset with you so you wouldn't disturb people who don't prefer music while exercising.

Apart from preventing injuries and increasing one's limit, it is also said that stretching is good for a tired body and also for a stressed mind and spirit.

>Water And Exercise

>Water And Exercise

The human body is made up of over 75% of water, and
as we all know, we cannot live without water.  The
fact is, we can only survive for a total of 3 days
without water.  Water has however, been replaced in
most diets by soft drinks and other sugar sweetened
refreshments.  Keep in mind that water is a healthier
and necessary for leading yourself towards a better
health and longevity.

Your own personal need for water can vary greatly
due to exercise, weight, and temperature.  Research
has proven that over 2/3 of adults don't get the
water they need on a daily basis.  By drinking water
on a regular basis you can replenish your body and
keep it well hydrated and functioning as it should be.

A majority of us wait until we are thirsty before
we drink water.  Keep in mind, this way isn't a
reliable gauge of the water needs for the body.  By
the time you are thirsty you have already lost two
of more cups of the body's water supply.  Therefore,
drinking water regularly is much better than simply
waiting until you are thirsty.

It is very important that you don't substitute
beverages with alcohol and caffeine for water.  The
reason behind this is that those types of beverages
act as a diuretic and can cause you to lose more
weight through increased urination.  You may think
and feel as if you are getting more water through
these beverages, although the fact is that you
are letting it go almost as fast as you consume it.

Anytime you exercise, you need more water. Due to
perspiration, your body will lose quite a bit of
water.  For each pound lost due to exercise, you need
to drink 2 cups of water.  Even when you lay down
to sleep, your body loses water.  By drinking a
glass or more of water before you go to sleep, you
can wake up with your body functioning as it should
be.

It should become more obvious that when you are sick
you'll need more water than any other tine.  When
you get a cold or the flu, your body can become
dehydrated quite quickly.  You can help to prevent
this by drinking more water at times when you become
sick.

There are several mixed opinions as to whether
purified water will actually provide benefit.  This
is a subject you should explore yourself as you
determine the best type of water for yourself. 

Always make it a habit to drink water on a daily
basis.  You should keep a bottle of water with you
at all times and drink it throughout the day.  You
should also teach yourself to drink water instead
of other beverages that don't replenish the nutrients
your body needs.