STRETCHING EXERCISES

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 exercises are good for a tired body and also for a stressed mind and spirit.

Dumbbell Workouts - Your 3 Best Options

Have you ever looked for dumbbell workouts on the internet or in books and magazines? If you have, I'm sure you've come across "typical" dumbbell workouts. You know the kind I'm talking about, dumbbell exercises targeting small muscles with light weight dumbbells like the bodybuilders do.

Well, I've got some news for you. The "typical" dumbbell workout doesn't even scratch the surface of what true dumbbell training has to offer. It actually distresses me to see this powerful exercise tool underused like it is. People are missing the fantastic results of proper dumbbell workouts like more muscle, stronger muscles, less fat, better cardiorespiratory conditioning and a body that performs as good as it looks.

Ok, for those of you who don't know what a "typical" dumbbell workout is, here is an example:

Dumbbell Lunges 3 sets of 10 repetitions

Dumbbell Flys 3 sets of 10 repetitions

Dumbbell Military Press 3 sets of 10 repetitions

Dumbbell Curls 3 sets of 10 repetitions

Dumbbell Kickbacks 3 sets of 10 repetitions

Then do 30 minutes of your favorite aerobic exercise.

Does this dumbbell workout look familiar?

Ok, doing the above dumbbell workout isn't terrible. But it doesn't compare to the muscle building, fat blasting, heart and lung improving dumbbell workouts I'm about to describe. It is my hope that after seeing these dumbbell workouts, your eyes will be open to the tremendous possibilities of dumbbell exercise and how proper dumbbell workout can help you reach your fitness, fat loss and physique building goals!

Dumbbell Workout Option #1: Super Sets

A super set is when you do two dumbbell exercises back to back. So, instead of doing one set, resting and then doing another set of the same exercise, you'll change exercises. You can either rest between exercises, or do one exercise immediately after the other and then resting between supersets. Either way super sets are very beneficial.

Why?

Super sets allow you to do a great deal of work in a short period of time without sacrificing your performance. To take full advantage of supersets, I pick two non-competing exercises for each superset. So, the muscles used for the first exercise rest while you perform the second exercise. This allows you to get through the workout quickly!

I like to do dumbbell workouts using super sets with grinding dumbbell exercises like presses, rows, squats and deadlifts. Not only do I get all the muscle building power of these exercises, but the fast pace improves cardiorespiratory endurance and burns fat as well!

Dumbbell Workout Option #2: Timed Circuits

A circuit is when you perform a series of dumbbell exercises in a row one after the other. Normally, you would do a certain number of repetitions for each exercise before moving on to the next. But with a timed circuit, you perform one dumbbell exercise for time (like 30 seconds) and then move on to the next exercise and perform for the same amount of time. I like to do dumbbell workouts using timed circuits with explosive dumbbell exercises.

Why?

Explosive dumbbell exercises build muscles with extraordinary power, but also use a lot of energy. This is important because you can keep (or build) muscle while stripping away performance robbing, appearance destroying fat. Plus, the fast pace of the workout builds powerful heart and lungs.

Dumbbell Workout Option #3: Peripheral Heart Action

Peripheral Heart Action training is like circuits where you alternate between upper body and lower body exercises. The fast pace and alternating fashion of this workout allows you to attack your muscles, heart and lungs all at the same time. I like to do peripheral heart action dumbbell workout where I rotate between grinding dumbbell exercises and explosive dumbbell exercises.

Why?

Rotating between these two types of dumbbell exercises forces you to perform strength exercises when under cardiorespiratory stress, and explosive exercises when under muscular stress. The result? A dumbbell workout that combines muscular strength AND cardiorespiratory endurance and prepares you to meet the challenges of sport, work and life with excellence. You'll truly be prepared for anything that comes your way. Plus, that ugly fat melts away!

As you can see, the dumbbell workouts I describe are quite different from the "typical" dumbbell workout above. And the differences make these dumbbell workouts so effective. So, this leaves only one question. "Are you getting the most out of your dumbbell workouts?"

Coach Eddie Lomax, author of Superior Dumbbell Workout, invites you to learn the 5 hidden secrets of dumbbell workout routines and start performing dumbbell workouts that simultaneously build strong muscle, boost cardiorespiratory endurance and burn fat!

WORKOUT ROUTINES - Build Muscle Fast With Circuit Training

If you're looking to build muscle as quickly as possible, there is no doubt you've read up on a lot of different programs out there designed to build muscle.

There is the five by five program, which delivers top notch strength results, there is an upper-lower body split program, which is good for long term hypertrophy, then there are circuit training programs, which are great when you want to look bigger fast.

Muscle Pumps

The thing with circuit training is that it will essentially fill your muscles with blood, making them seem that much larger.

If you want to look more muscular instantly, circuit training is a good way to do this. You'll get a build-up of lactic acid (why you feel a 'burn' when you're doing circuit training), and this lactic acid will take a while to be completely cleared from the muscle cell.

Until it is, it'll appear as though you have bigger muscles.

Short-Duration

Now, one thing to keep in mind with circuit training is that this muscle pump is not going to last forever. This type of program is best for those who have some type of event coming up that they want to look muscular for.

A week after the workout, you'll most likely be pretty much looking like your usual self.

That's not to say there isn't long-term benefits from incorporating circuit training into your workouts once in a while - there is, just that it isn't a type of program you should be doing everyday, all the time.

Better is to just do it a week before that occasion where you want to appear muscular, and then do it maybe once every four weeks for a couple of sessions otherwise.

How-To Do Circuit Training

So, to set up a circuit training program, you'll want to choose 5-6 different exercises that will work the main muscle groups in the body. Typical examples include squats, deadlifts, lunges, bench press, military/shoulder press, rows, pull-ups, lat pull-downs, and so on.

After you've selected the movements, you'll complete one set of one exercise and then move right to the next with as little rest as possible.

Once that's finished, move again to the next and complete your way through until each exercise has been performed for a single set.

At that point, then you can take a short break, but limit it to about a minute or two.

Complete this workout routines for three to four total cycles and call it a day.

Note that due to the reduced rest you will be doing, chances are you will be lowering the weight quite a bit, but don't worry, that's supposed to happen. If you attempted to keep the same intensity, you'd just tire out after a single cycle and the goal wouldn't be reached.

So, next time you want to get as big as possible as quickly as possible, give circuit training a try.

Learn more advanced options to build muscle with workout routines..

For a free muscle-building report and a complete workout program and diet plan, please visit http://www.muscleadvantageplan.com

WORKOUT ROUTINES - The 100 press up challenge

Try this home workout routines to complete a total of 100 press ups without stopping.
I was looking at completing a 100 press ups so I came across this workout routine to get me there, in a total of 6 weeks I will be looking to complete a 100 press ups without stopping to prove to you it works and I'll be putting the video up to prove it.
In that time I should be burning an extra over the six weeks 17,073 calories.
Hows That sound ?
So here it is for you to try :

For each week complete the number of reps specified each day 3 times a week then at the end of each week complete the maximum reps without stopping. Don't forget to rest in between days.

Week 1
                11 reps             rest 45 secs       12 reps rest
                                9 reps               rest                      9 reps rest

Do this home workout 3 times this week resting between days, at the end of the week complete at least 13 press ups without stopping.
If this is to easy for you then try holding the press up in 3 positions, the top, the middle and the bottom for a few seconds. This puts your muscles under more tension thus boosting your growth.

WEEK 2


                                16 reps                rest                      17 reps       rest
                                14 reps                rest                      14 reps       rest

Again do this routine 3 times a week and at the end of the week complete at least 20 press ups without stopping.

WEEK 3
               22 reps                rest                         30 reps      rest
                              20 reps                rest                         20 reps      rest
                        
Once again do this routine 3 times a week and at the end of the week complete at least 28 press ups without stopping.

WEEK 4
                29 reps              rest                          33 reps       rest
                                29 reps              rest                          29 reps       rest


Again do this home workout 3 times a week and at the end of the week complete at least 40 press ups without stopping.

WEEK 5
                20 reps         rest         20 reps         rest       24 reps        rest
                                24 reps         rest         20 reps         rest       20 reps        rest       22 reps     rest


Now its getting a bit tougher for you but keep it up and do this routine 3 times a week. This time complete at least 50 press ups without stopping.

WEEK 6 
                  26 reps       rest        26 reps       rest       33 reps    rest     33 reps   rest
                                    26 reps       rest        26 reps       rest       22 reps    rest     22 reps   rest

Now your nearly there. Don't forget do this routine 3 times a week and then at the end of the week complete at least 60 press ups without stopping .

Your there and just think you have done a total of 2676 press ups so what you waiting for get down and bang the 100 out !

If you fail any of the weeks go back and do that week again. If you'd like to get to the 100 faster then place your hands closer together so there narrower than your shoulders.

Have you done the hundred ? If so prove it ! Leave me a comment about your home workout and I'll mail you back and get the video up on the blog .