Diet Plans To Lose Weight? Exercise First!
January 4, 2014 by
Patrick Gan in
Exercises to Lose Weight
Exercises to lose That Weight!
An inactive lifestyle coupled with quick slim down diet plans to lose weight are only going to get you to become fatter in the long run. Not only that, because there is no exercise routines in your life, this lifestyle is perhaps one of the top risk factors for heart disease. So do not go on diet plans to lose weight fast! Fortunately, it’s a risk factor that we can do something about.
Diet Plans To Lose Weight? Exercise First To Keep Your Heart Happy!
Diet plans to lose weight incorporated with proper exercise can really help a fat person to lose and maintain a healthy slim body for years to come! Regular aerobic exercises to lose weight can benefit one’s body in many ways. It can:
- Strengthen your heart and cardiovascular system.
- Improve your circulation and help your body use O2 better.
- Improve your heart failure symptoms.
- Increase energy levels so you can work more without becoming tired or out of breath.
- Increase endurance.
- Lower blood pressure of your obese body!
- Improve muscle tone and strength.
- Improve balance and joint flexibility.
- Strengthen your bones.
- Help reduce body fat and get you a healthy weight ideal weight!
- Help reduce stress, tension, anxiety, and depression.
- Boost self-image and self-esteem. Definitely!
- Improve your sleep patterns.
- Make you feel more relaxed and rested.
- Make you look fit and feel healthy.
So How Do I Start Exercising?
Before starting an exercise program, make sure you consult your doctor about any medication you are taking. Medications can greatly affect your response to exercise; your doctor can tell you if your normal exercise routines are safe to proceed. Make sure that lifting or pushing heavy objects and chores such as raking, shoveling, mowing, or scrubbing aren’t a no-no from the doctor. Chores around the house can be tiring for some people; make sure you only do what you are able to do without getting tired too. Make sure your chores and exercises are safe. Get your doctor’s approval before you lift weights, use a weight machine, jog long distances, or swim.
A warming up session helps you to adjust your muscles from rest to stress. It reduces your heart stress too. It greatly improves your flexibility and reduces muscle soreness. Cooling down exercises: This is the last phase of the exercise routine. It slowly decreases your intensity of activity that you are going through to prevent you from dizziness spells. The exercises are similar to your warm up exercises.
Some Warm-Up Exercises to get yourself going!
Always maintain good body posture when performing exercises. Keep your back straight and do not curve or slump your back. Make sure your movements are controlled and slow. Avoid quick, jerking movements. Do not bounce. Do not hold your breath when you exercise!
- Ankle pumping. Sit on the floor with your feet straight out in front of you. Keeping your heels on the floor, lift your toes up as far as you can. Hold for a count of five.
- Knee straightening. Raise your foot to fully straighten your knee out in front of you. Hold for a count of five. Lower your foot to the floor. Repeat on other side.
- Hip bending. Lift one knee up toward the ceiling. As you lower this knee, raise your other knee. Alternate each leg as if you were marching in place (while sitting.)
- Overhead reaching. Raise one arm straight over your head, with your palm facing away from you. Keep your elbow straight. Slowly lower your arm to your side. Repeat with other arm.
- Shoulder touching. Sit with your arms at your sides and your palms facing up. Bend your elbows until your hands are touching your shoulders. Lower your hands to your sides.
- Single arm lifts. Sit with your arms at your sides, fingers pointing toward the floor. Raise one arm out to your side, keeping your elbow straight and your palm facing down. Slowly lower your arm to your side. Repeat with your other arm.
- Shoulder shrugs. Keeping your back straight, lift your shoulders up and forward toward your ears. Release your shoulders down and back in a smooth circular motion.
- Arm circles. Sit with your arms at your sides, fingers pointing toward the floor. Raise both arms out from your sides (about 1 or 2 feet from your body). Keeping your elbows straight and your palms facing toward you, rotate your arms in small circles.
- Single shoulder circles. Bending one elbow, put your fingertips on your shoulder. Rotate your shoulder and elbow clockwise, then counter clockwise. Repeat with each arm.
What Type of Exercise Routines Are Best to Work With?
- Stretching Exercises for the arms and legs and body during before and after exercises help prepare the muscles for activity and help prevent injury and muscle strain. Regular stretching also increases your range of motion and flexibility.
- Cardiovascular / aerobic activity can strengthen the heart and lungs and improves the body’s ability to use oxygen. Aerobic exercise has the most benefits for your heart. Over time, aerobic exercise can help decrease your blood pressure and improve your breathing altogether.
- Strengthening Exercises, or repeated muscle contractions/tightening until the muscle becomes tired are not for people with heart failure, many strengthening exercises are not recommended for weak people.
Examples of Stretching Exercises
Stretch your muscles until you can feel a gentle pull on them. Hold your stretched muscles each time without causing pain for at least 10 to 30 seconds.
- Hamstring stretch. While standing, place one foot on a stool or chair, while holding onto a wall or sturdy object (such as a table). Choose a comfortable height that allows you to keep your knee straight. Slowly lean forward, keeping your back straight, and reach one hand down your shin until you feel a stretch in the back of your thigh. Relax, and then repeat with your other leg.
- Quadriceps stretch. Stand facing a wall, placing one hand against the wall for support. Bend one knee, grasping your ankle and pulling your leg behind you. Try to touch your heel to your buttocks. Relax, and then repeat with your other leg.
- Calf stretch against wall. Stand facing the wall with your hands against the wall for support. Put one foot about 12 inches in front of the other. Bend your front knee, and keep your other leg straight. (Keep both heels on the floor.) To prevent injury, do not let your bent knee extend forward past your toes. Slowly lean forward until you feel a mild stretch in the calf of your straight leg. Relax, and then repeat with your other leg.
- Calf stretch on stairs. Stand on the stairs, holding a handrail or placing your hand on the wall for support. Place the ball of one foot on the stair. Lower your heel down toward the step below, until you feel a gentle pull in your calf. Switch legs.
- Knee pull. Lie on your back and flatten the small of your back onto the floor. Bend one knee and pull your bent leg toward your chest, until you feel a pull in your lower back. Try to keep your head on the floor, but do not strain yourself. Gently lower your leg, and then repeat with your other leg.
- Groin stretch. Lie on your back with your knees bent and the soles of your feet together. Slowly lower your knees to the floor until you feel a gentle pull in your groin and inner thighs.
- Overhead arm pull. Lock your fingers together, with your palms facing out (or hold onto a towel so your hands are shoulder width apart). Extend your arms out in front of you with your elbows straight. Lift your arms to shoulder height. Raise your arms overhead until you feel a gentle pull in your chest or shoulders.
- Behind back arm raise. At waist level, put your hands behind your back, locking your fingers together (or hold onto a towel so your hands are shoulder width apart). Straighten your elbows and raise your arms upward until you feel a gentle pull in your chest or shoulders.
- Side bends. Stand straight with your legs about shoulder width apart. Reach over your head with one arm, elbow bent, sliding the opposite arm and hand down your thigh, toward your knee. Hold the stretch until you feel a gentle pull at your side. Repeat with other side.
- Double shoulder circles. While bending your elbows, put your fingertips on your shoulders. Rotate your shoulders and elbows clockwise, then counter clockwise, as if drawing large circles with both elbows. Repeat in each direction.
- Leg circles. Hold onto a chair or other sturdy object for balance. Lift one leg straight behind you, keeping both knees straight. Rotate your leg clockwise, then counter clockwise, as if drawing small circles with your foot. (You should feel the movement at your hip joint). Repeat in each direction, with each leg.
See this stretching exercise routine to get you going. Diet plans to lose weight? Exercise and stretch first!
Wikipedia’s take on the term physical exercise. Diet plans to lose weight? Exercise first!
Examples of Aerobic Exercises You Can Perform ~
Aerobic exercises include: walking, jogging, jumping rope, bicycling whether at the gym or outdoor, cross-country skiing (Yes!), skating, rowing, and low-impact aerobics or water aerobics.
Frequency of Exercise ~
In general, to achieve maximum benefits, you should gradually work up to an aerobic session lasting 20 to 30 minutes, at least 3 to 4 times a week. Exercising every day for short periods or every other day will help you keep a regular aerobic exercise schedule.
See this 30 minute cardio exercise for a fantastic workout! Exercises to lose weight ~ This aerobic cardio intensity workout also has a slower version to suit anybody. This is also a workout you can do at home and it means it’s great for moms to relieve that stress and keep your energy levels HIGH! It gets easier the more you do it!
Exercise Precautions You Must Take!
- Tips when involving and indulging in a great diet and exercise program and routine ~
- Drink lots of water before (an hour before or so) and after your exercise.
- Stop exercising if you becomes short of breath suddenly or if you suddenly feels fatigued.
- Do not exercise if you feels sick.
- Stop exercising if you start getting rapid or irregular heartbeat.
- Stop exercising if you experience pain anywhere in your body. Always consult your doctor for exercise advice on your body condition before you embark on your life-long exercise dream!
So do you want a comprehensive diet plan and exercise routines and wholesome weight loss program to cater for that busy woman like yourself?
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