Consistent Exercise to Stay Active
Exercise is important to add healthy years to your life.
According to a recent study by Harvard health, it was stated that 15 minutes daily walk can help you not only lower the chance of cardiac health but also helps you in losing weight, boosting immunity, and improving your healthy cholesterol level.
Overall, it is safe to say that exercise is now becoming inclusive for all. No matter what your issue is or if you have a time restriction, there is an exercise for you that you can try.
As a beginner who has no clue about the gym or the selection of a good exercise, you need something that is neither too complicated nor too technical. Most beginners complain that while working on their own they have no idea if the selection of the exercise is good for them or not.
Apart from this, beginners also complain that they are facing extreme soreness, cramps, and exercise injuries. According to fitness instructors, one of the major reasons most people quit working out and lose motivation is the fact that they get scared after an exercise injury.
To help with exercise injuries, most fitness gurus recommend that you should start with the help of a professional or at least know the techniques that can help you reduce the chance of an injury.
For the beginner who is struggling, we have explained some of the ways they can reduce the chance of exercise injury. Apart from reducing the chance we have also listed down details to help them with the overall exercise from a professional point of view.
How to Reduce the Chance of an Injury?
One of the major reasons you face exercise injury is because your body is not ready for exercise. Another important factor is technique. Apart from this, stamina of the body also plays a very important role.
For technique and stamina, you need a lot of practice and this is mostly related to practice and undemanding of the exercise.
However, when it comes to making your body ready, that is something that you can do. Before the exercise, if you start your workout with a simple warm-up session, this will help you a lot with reducing the chance of injury.
In most cases, people are not aware that a warm-up session is vital for safe exercise, so they just treat the warm-up session as some kind of complementary dish with the main course of exercise.
To understand the importance of the warm-up session, you need to understand the way human anatomy works.
When a child is born, his body is flexible, that’s how he grows and learns new things. As the child gets older, his body loses flexibility and adjusts according to his habits.
This is the reason people with a very active lifestyle continue to have flexibility in their bodies. On the contrary, people who live a very passive lifestyle have no flexibility.
The purpose of flexibility is to help the body adjust more easily. This means you can lift some weight, do the heavy work or even go for a hike without getting too tired or injured.
With the help of a warm-up session, you will be able to condition your body similarly to most people that train their body for an active lifestyle.
What Kind Of Exercise Can Help With Flexibility?
There are so many exercises that can help you with flexibility improvement. Starting from the basic stretching, yoga, and plates, there are so many others that you should be considering.
Most people are confused with stretching because they are not sure about the types of stretching. There are two different kinds of stretching, one is static stretching and the other is dynamic stretching.
For dynamic stretching the individual needs to move muscle and then hold it for a few seconds at least. This will help with gaining flexibility in that muscle.
On the contrary, for static stretching, you need to extend your muscle until you start feeling some tension. Once you reach that phase, you have to hold it for about a minute.
There is not a fluid movement in static stretching and since you are stretching your muscle till it gains tension, this might make you prone to injury. This is the reason dynamic stretching is used more than static stretching.
A simple example of static stretching is the butterfly stretch and hamstring stretch. It is better to mix and match rather than going for only one type of stretching exercise.
You can start with dynamic stretching and then move to static starching. Static stretching will help you achieve optimal flexibility and this will eventually help you avoid injury.
What Can Stretching Do For You?
There is no doubt that stretching can help you with reducing the chance of injury but it can help you with a lot of other things as well. Some of the benefits linked with stretching in general and dynamic stretching in specific have been listed below:
· Dynamic stretching is great for warm-up sessions and promotes blood flow to muscles.
· It helps with increasing the nerve activity, which means that nerves and muscles will be able to work in sync.
· It also helps the muscles to move in full range. This means that you will be able to complete every maneuver of your exercise without pain.
· It also helps in reducing the chance of injury.
· Overall, dynamic stretching helps in making exercise easy and painless.
Some of the Best Dynamic Exercises for Warm-up Session
Arm Circles
Time: requires only 3-5 minutes of your time
Equipment: no equipment needed at all
Reason: great for a bicep exercise warm session. Good for weight lifting and arm curls.
Process: lift your arms above your head and move them clockwise with full swing. Pretend like you are throwing a ball. Now complete it off with an anti-clockwise movement. Repeat this 5 times and then move to the other side.
Shoulder Rolls
https://www.youtube.com/watch?v=EOsdkHH5QvI
Time: requires only 3-5 minutes before and after a workout session
Equipment: no equipment needed at all
Reason: very good for upper body workout sessions especially good for ball throwing, swimming, and weight training exercises.
Process: start with lifting your shoulders and then take support via your hand and place it on your thighs. Now you have to start moving gently in a clockwise direction and then complete it off with an anti-clockwise movement.
High Knee Kicks
Time: 3 minutes
Equipment: no equipment needed, make sure the sports wear is stretchable
Reason: this is great for lower body workouts and works wonders for all kinds of MMA training. This is also a great exercise for jogging, running, and walking.
Process: bend your knee and keep a hand right above your torso. Now start walking
but make sure your knee is touching your hand.
Lunges
Time: 3 minutes
Equipment: no equipment needed, invest in good sportswear
Reason: very good for lower body workout, walking, and jogging.
Process: lunges are quite easy, you just need to start walking but extend your walking posture.
Ankle and Wrist Rolls
Time: 3 minutes
Equipment: no equipment needed
Reason: good for a full-body workout especially that includes weight lifting, kicking, and punching, a very good warm-up for MMA and boxing.
Process: extend your arms right in front of you and move your wrists anti-clockwise and then clockwise. Do the same with your feet. Try to move your ankles only.
The Wrap Up
Conditioning for the body consists of more than performing working sets until completion, stretching is also an important part of the workout. Without proper stretching prior to exercising the risks of injury are much higher and tighter muscles limit the potential of your training. A routine of dynamic stretching as a warmup followed by static stretching post workout is ideal for a session of exercise.
What else do you want to know?
Why You Should Be Stretching Before Your Workouts
Dynamic Stretching vs. Static Stretching
How Martial Arts Can Improve Your Flexibility and Strength
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