We have ran tips over the past few weeks from fitness expert Eddie Sheehan. This week he is offering more tips to keep you in shape for 2009.
Ensuring that you warm up before you train, will improve the effectiveness of your workout. A light intensity five-10 minute warm up which is specific to the activity you are doing will increase body temperature and heart rate gradually and allows oxygen in the blood to travel quickly to the working muscles. It also helps oil the joints with synovial fluid and increase the elasticity of the muscles which prepares you for stretching.
A five-10min cool down, ie walking, should be done after exercise as it decreases the body temperature and removes waste from the muscles including lactic acid. It also reduces the potential of delayed onset muscle soreness (DOMS ).
Flexibility is an esssential component of our fitness regime. Regular stretching can improve the range of movement of a joint, promote circulation, prevent lower back pain and prevent injury. You should always stretch slowly and never bounce. Try to breathe normally. After you warm up you should hold your stretches for about 10 seconds and repeat two/three times. After your workout you should hold them for around 30secs or longer especially if you want to improve your flexibility and always include leg, back, and shoulder stretches.
