Fitness Tips

Fitness Tips & +* Hints + Work Your Body Without Damaging lt. JUST A FEW TIPS WHEN TRAINING Swim Faster To build speed in swimming, develop your ankle flexibility. Flexible feet will act like flippers and propel you faster through the water. To increase your flipper flex, do this: Sit on the floor with your shoes off. Extend your legs in front of you, heels on the floor. Point your toes straight out as far as possible, then flex them toward your shins as far as you can. Repeat for 1 minute. Protect your neck Put your tongue on the roof of your mouth when you do crunches. "It will help align your head properly, which helps reduce neck strain," says Michael Mejia, C..S.C.S., Men's Health exercise advisor. Keep muscles limber If you're under 40, hold your stretches for 30 seconds. If you're over 40, hold them for 60 seconds. As you reach your 40s, your muscles become less pliable, so they need to be stretched longer. Stop the pills Buy shoes that fit Peddle power Shop for workout shoes late in the day. That's when your feet are the largest. Make sure there's a half inch of space in front of your longest toe, and that you can easily wiggle your toes. Then slip off the shoes and compare them with your bare feet. If each shoe isn't obviously wider and longer than your foot, go half a size bigger. Don't pop a pill after you work out. Researchers at the University of Arkansas for Medical Sciences found that ibuprofen etc. were no more effective than a placebo in relieving post- exercise muscle soreness. The drugs may actually suppress muscle growth when taken after a workout. When you cycle, keep your pace between 80 and 110 rpm. You'll ride farther and faster with less fatigue and knee strain. To gauge your pace, count how many times your right leg comes to the top of the pedal stroke in 10 seconds, then multiply that number by 6. The result is your pedal rpms. Have a pint In a new study, beginners who trained to failure with three sets of six exercises Eat meat and grow Run uphill faster When running uphill, keep your head up and your eyes focused on the top of the hill. This opens your airways, making it easier to breathe than if your upper body were hunched forward. Eat meat-4 to 8 ounces every day-to grow more muscle. In recent studies it is shown that eating meat can show significant muscle gain. per day then drank a supplement immediately afterward gained over 5 pounds of muscle in just 8 weeks. A pint of 1 percent chocolate milk will provide all the nutrients you need to achieve the same result. Your Finess Results Notice this dip? We all have them! That week or two where you decide it'll be fine to miss a few workouts. Dont forget to enjoy the highs, we have to experience the lows. Time Spent Working Out Week 2/3 Week 3/4 Start Week 1 Month Months Health, Fitness and Confidence Levels