Category: Exercise

Lightheadedness After Exercise

The feeling of lightheadedness or dizziness is caused by the shortage of supply of oxygen or blood to the brain. This condition results from rapid dehydration or low blood pressure. Lightheadedness experienced after exercise is due to the blood flow that results from increased or harder pumping of heart. One of the causes of lightheadedness after doing workout is the abrupt cessation of exercise. It is therefore, necessary to increase or decrease the rate of exercising gradually. By following this practice, balance of the bodily systems is maintained and sudden changes are prevented.

Causes of Lightheadedness
It is necessary to know what causes lightheadedness before understanding the treatments for it. The lightheaded feeling or dizziness is commonly observed among those who perform vigorous exercises like running and other such workouts. During an exercise, the heart beats faster in comparison to its normal rate. It helps in providing sufficient blood to the muscles that are being exercised. Thus, one might experience lightheadedness after exercise. The state of dizziness is somewhat similar to vertigo; however in vertigo, one feels as if he is whirling, spinning or tilting. Nausea is also one of the symptoms of lightheadedness exhibited along with dizziness after exercise. The blood which is used up by high-intensity muscular activities and taken away from the intestinal tracts results into the experience of nausea after exercise. It is but natural to feel worried by the experience of dizziness or lightheadedness. However, one should understand that the reasons for lightheadedness can be varied and many different complications might be involved in it.

The experience of lightheadedness though, is not a big problem, however, if it occurs during exercise then one should look into the matter seriously. It might be an indication of a heart disease which needs immediate treatment. In such cases, exercising should be aborted and medical help sought immediately. Consulting a doctor can help prevent major health problems.

What to do for Lightheadedness?
The immediate step to be taken by those experiencing lightheadedness is to lie down in a manner that the head is at a same level to that of heart. It causes blood to flow towards the brain and thereby, reduces the feeling of dizziness. Before coming to a halt during vigorous physical activities like workouts and running, it is necessary to slow down gradually. For example, after running for a long distance, one should keep jogging for a short distance before finally stopping. One should also check whether the reason for lightheadedness is heat stroke. Heat stroke is also one of the major causes of dizziness. A person who falls short of energy while performing an exercise can also experience lightheadedness. It is therefore, necessary to consume enough food before working out.

Keeping the body hydrated and consuming a nutritious diet is necessary to avoid any possibility of lightheadedness or dizziness. Having a light snack before working out also helps in preventing lightheadedness. Breathing properly while working out helps in supplying enough oxygen to the muscles. Many people hold the breath unknowingly while working out. It restricts the flow oxygen to the muscles in need of energy. Warming up before the exercise and cooling down after performing it is necessary in order to maintain a sound health. The different stretching exercises and techniques help in warming up the body and conditioning it properly. Building up the stamina is important because it helps increase the endurance level and one doesn’t fall short of energy while working out. Problems like severe dizziness can be minimized by following the above measures.

The feeling of lightheadedness after exercise shouldn’t cause much worry of your vital organs are working smoothly. However, one should take proper care of his health, consume nutritious food and perform various lightheadedness exercises that are easygoing, in order to keep this problem in check.

Contortion Backbend Training Learn How to do a Backbend

Contortion backbend training is for determined individuals who want to improve the flexibility of their body. If your spine is flexible enough to enable you to bend backwards, then you can learn to do a full contortion backbend. A contortionist can amaze you with his skills and some of them can even bend backwards and touch their buttocks with their head. It is great to have such a flexible body, but, you will have to really work hard to achieve it.

Tips and Techniques to do a Backbend

Before attempting a backbend, warm up by doing some stretching exercises. Focus on your arms, shoulder and spine. Include the exercises given below in your workout.

Stand with your feet apart, maintaining a shoulder-length distance between them.
Raise your hands such that both arms touch your ears. You can bend them at the elbow with both palms touching each other. This will help in maintaining your balance.
Bend your head backwards and keep your eyes on your palms. Watch your hands.
Now, let your shoulders lean backwards. Start arching your back and go down slowly. You shouldn’t hurry with these movements, go as slowly as possible and you will be able to maintain your balance. Keep watching your hands.
This is an awkward position; hence, you will require your feet to be firmly planted on the ground.
When your fingertips touch the ground, turn your wrists outward and let your palms rest on the ground for a second. Keep going till you let your elbows rest on the ground, to support your weight.
Now, rest your forearms on the ground, and using small and slow movements, try to get as close as possible to your knees. Your goal is to rest your chin directly below your knees.

Maintain this position, until you want to release yourself from the bend. Place your hands beside your head and support your weight with them, use your forearms and arms muscles. Push with your legs to tip your waist over your head, and then lower your legs over your head slowly and down on to the floor. You should now be lying face down on the floor. Before you attempt this feat, you should know about the set of muscles that enable you to perform a backbend. It is of utmost importance that you include exercises, to strengthen these muscles in your warm up, before attempting a back bend.

Bending backwards and then regaining your erect posture, puts a lot of strain on your thigh muscles. Strengthening them is an important step in contortion backbend training. Kneel on a soft cushion and lean backwards maintaining your thighs, waist, shoulders and head, in a straight line. You can wear knee pads, if you want. Note that if you have any sorts of knee problems, do not attempt this exercise, as it puts a lot of strain on the knees.

Let us take a look at the primary muscles involved in helping you perform a backbend.

Abdominal Muscles
The abdominal muscles are vital in controlling the backward descent of your body as well as when you regain your erect posture. You can strengthen these muscles by doing sit-ups. Lie down on your back, facing upwards, on the floor. Bend your knees with both feet resting on the floor. Raise your head by supporting it with your hands, and curl your shoulders towards your thighs. Don’t apply force on your head.

Gluteal Muscles
The gluteus maximus and gluteus medius muscles help maintain your balance, when you bend backwards. These muscles can be strengthened by performing hip-hike exercises. Stand sideways with one leg on a step and the other one dangling in the air. Raise the side of the hip on the free leg, and then after a few seconds, let it fall back in place. Repeat the exercise with the other leg.

Iliopsoas Muscles
The iliopsoas are muscles that are affected in a serious way, if you sit for long hours on a chair; hence, you must consider strengthening them. Otherwise, your backbend too will be a restricted one. These muscles join the lower end of the spinal cord, with the thigh bone. To strengthen these muscles: stand by leaning against the wall and then lift your knee, till it is perpendicular to your body. After 15-20 seconds, let it fall slowly. Repeat the exercise with other leg.

Pelvic Floor Muscles
These set of muscles join the pelvic bone to the tail bone. Developing this muscles will bring stability to your backbends and support to your back muscles.

You will have to exercise for at least a couple of hours daily. You will have to be patient, work hard and invest time. Your age and the flexibility of your body will be the deciding factor, whether you can perform a contortion backbend successfully or not. The bright side of the training is, you will be a lot fitter than you are now, whatever the outcome may be.

Great Ideas to Start Exercising When You are Busy

exercise

How does your normal day look like? Once you are up, you make/have breakfast, rush to work, return late at night, have dinner, and retire to bed too tired to do anything else. Or if you are a stay-at-home mom, you get the kids ready for school, do the laundry, put the dishwasher, pick up the kids, shop for groceries on the way, cook for the evening, etc. Have you wondered that while handling so many other chores, you have totally neglected a very important task that should be a part of your everyday routine? Yes, I am talking about exercise! Everyone from college students to working professionals have faced this problem. The importance of exercise in our lives is well-known, yet we are all so busy with work, school, and home, that we neglect it. So now it’s time to squeeze in a few minutes of exercise into our busy routines by altering our habits, so it will help us shed those extra pounds and stay healthy and fit.

Exercising does not always mean working on the treadmill or sweating it out at the gym. Simple everyday activities that get your body moving are a much easier way to incorporate exercises into the daily routine. You do not need to work out for long durations everyday, short spells of workouts as a part of your routine can very well show positive results. In fact, it would be easier to stick to them and you will more likely follow them! All of us know of someone who is as busy, perhaps busier than most of us, but is always in top shape. How does he or she manage to look that way? Regular exercise, definitely. More than that, commitment towards oneself to maintain a healthy body. Thinking and planning about exercising, and actually putting it into action are two entirely different things. So let us see how you can merge an exercise routine with your everyday routine and adopt a healthier lifestyle.

How to Start Exercising When You are Busy

Set Time Apart for Exercise
Do you play a sport? Or are you interested in learning one? Take up the sport and set aside a few minutes everyday so you can play. If you are not into sports, try walking or jogging. Set aside 15-20 minutes for these activities, preferably in the morning. This way you are bound to get up early and start the day with an exercise routine. Do not hit the snooze button on your alarm, or you are bound to snuggle deeper into your bed and not wake up on time! Perhaps walking/jogging are the best ways to start exercising, as they are not overly strenuous and won’t have you dripping in sweat. You can practice yoga as well. A few minutes of yoga everyday will not only tone your body, but rejuvenate and calm your mind, which can be so beneficial in today’s hectic lifestyle. If nothing else works, resolve to take a few minutes walk in the parking lot everyday during lunch break.

To help yourself to keep your date with exercising, mark it in the calendar and put the calendar in a place such that it’s always in front of your eyes. This acts as a visual reminder, and you are less likely to forget your planned workouts. Whatever sport or activity you have taken up, place the required workout gear right where you can see it. Seeing the calendar and the gear will motivate you to work out. Listening to music acts as a stimulus, so keep your iPod handy.

Having kids at home will anyway keep you on your toes most of the time. Still, make it a point to play physical sports with them. Play tag, follow-the-leader, or hopscotch with them, put up a basketball net in your backyard, there are scores of options. What better incentive to exercise than having some fun-filled playtime activities with your children?

Plan a Workout Date with a Friend
Scheduling fitness workouts with a friend or family member is not only fun, but also a good motivational factor. Having someone to nudge you to get up and get moving when you are feeling lazy and lethargic is a bonus. It will also ensure that neither of you skip your daily quota of workouts! Research has proven that working together helps you lose weight faster.

Turn Errands into Workouts
By far, the simplest way to embark on exercising. Whenever you get a chance, WALK! Bid farewell to the elevator, and make the stairway your new friend. If your office or school is really close by, walk or take the bike instead of car. You will be doing a favor not just to your body, but to the environment as well! When you go shopping, park you car as far away as possible from the store, so you are compelled to walk those few extra steps. When you take a coffee break, do some stretching exercises. It also eases tensed muscles and improves blood circulation.

Daily housework chores are good ways to get you moving, so make it a point to do certain things on an everyday basis, like mowing and raking the lawn, dusting the house, vacuuming the carpets, doing the laundry, and washing dishes instead of using the dishwasher. Don’t take your car to the car wash, wash it yourself. If you own a pet, take it for a walk everyday.

Sign Up for a Gym/Class
This is something many people avoid. It’s not that they do not have enough time for it, but once you have joined a gym, you have to go there since you have paid the fees, and they (and that includes most of us) do not want to be bound by it. Gym memberships don’t come cheap, so it’s not something that can be skipped or avoided every now and then. And that’s where commitment comes into picture. So if you really, really want to start exercising, sign up for a gym, or any other sporting class, be it swimming, tennis, or any other sport. When you pay for it, you will attend it, at any cost! If exercise sounds too boring, enroll for a dance class. Various forms of dance classes are a rage nowadays, so join them and dance your way to good health!

Easier said than done? Probably. But after all, it’s your body, and who else but you is responsible for it. Even if you travel frequently, some of the above tips can surely be assimilated into your routine. You need to look for those latent opportunities in your fast-paced schedule to work out. Even a few minutes of exercise give you immense satisfaction and a sense of relaxation, not to mention the added benefits of weight loss and better health! Combined with a healthy diet, exercise will get your heart pumping, and help you to be more alert and energetic throughout the day.

How to Exercise While Sitting at Your Computer

If you are in a relationship with your work like me (I hate the word ‘workaholic’), then may be you are also dealing with some relationship issues like stress and weight gain. Every person who has a desk job, does not need to indulge in a tub of ice cream after a particularly stressful day at work to gain the pounds. In fact, the downside of being a way too dedicated employee is that it will make you fat! The stress to perform and add on to it the inactivity of a desk job will definitely increase your waist size. Plus, you will become lethargic. Now, what to do? You wouldn’t have the time to hit the gym from 9 to 5 and many of us skip the gym altogether after almost 1.5 hours of commuting from work to home. Did you know? Four hours of inactivity can seriously send your metabolism levels to an all time low. If you think that a 30 minute walk everyday is enough cardio activity in a week to maintain your metabolism, you are wrong! Yes, I was surprised too! The mathematics of this is that when you perform any cardio activity, it elevates your metabolism rate for a span of time, but not the entire day. Because, the rest of the day you are sitting idle on your chair without much activity. So, the 30 minute walk is not enough, nor is the 1-hour intense workout. What you need to do to keep yourself from piling on the pounds is that, you need to keep your metabolism rate high all day long. For that, you need to break the no physical activity routine from 9 to 5 by exercising while sitting at your desk!

Exercises to Do While Sitting at Your Computer Desk

Did you know? Sitting at your desk for more than 23 hours a week puts you at a higher risk of a heart disease than your counterparts who sit for less than 11 hours a week. Break that body rhythm of inactivity with office exercises while sitting at your desk.

Stretch Your Body

Rotate your neck and stretch every muscle in it.
Put your hands together in front of you and make a grip and stretch.
Repeat the above step by placing your hands behind your back.
Rotate your shoulders, backward and forward.
Make a fist and rotate both wrists.
Now, stretch your calves and hamstrings by pointing your feet up and then, down.
Rotate your ankles in clockwise and anti-clockwise directions.

Chair Squats

Stand in front of your computer and push your chair a feet away.
Keep your feet apart, in alignment with your shoulders.
Place your hands parallel to the floor.
Take a deep breath and suck your stomach in.
Rise on your heels while you breathe.
Bend your knees slowly as you squat towards the chair behind you.
Just before you are almost about to sit on the chair, stop.
Hold for 10 seconds and feel the contraction in your hamstrings.
Now, exhale as you go back to the standing position.
Do 2 sets of 12 reps.

Standing Crunches

Stand in front of your desk with your feet again in alignment with your shoulders.
Keep your back straight as you slowly take a deep breath.
Let your shoulders relax and bend a little forward.
Contract your abdomen muscles as you exhale completely.
Do this is in swift movements, increasing the intensity.
Do 3 sets of 15 reps.

To make this a strength training exercise as well, hold two full bottles of water. Stand with your hands on your sides, holding the bottles, parallel to the ground. Every time you exhale and crunch your abdomen muscles, bring your hands together to your front. As you inhale, bring them back to the previous position. You may increase a set.

Desk Push-ups

Place your arms on the edge of the desk.
Drag your toes a few feet away from your desk, such that you can lean on the edge of the desk, without falling flat on the floor.
You should be in a slant position with your chin directly in alignment with the edge of the desk, when your elbows are bent.
Straighten your elbows as you come up and inhale.
Slowly exhale, as you lean towards the desk again. Repeat.
Don’t bend your knees. Keep your back straight.
Do 3 sets of 12 reps.

Tips to Keep Your Metabolism Rate Up

Drink 2 bottles of water between 9 to 5.
Keep munching on low-fat snacks like nuts and fruits, every two hours.
Have a light lunch or break it up into 3 small meals.
Fetch water from the water cooler.
Chat up with a co-worker on the next floor.
Walk up to colleagues instead of sending mails and memos.
Take the stairs, not the lift!
Take a 10 minute walk post lunch and an evening snack.
You can even try out some yoga postures at your desk.
Remember, do not exercise for up to 30 minutes after a meal.

Any exercises that involve lifting weights and which stretch your muscles are an ideal way to keep your metabolism rate elevated for a longer time. Though cardio provides instant increase in metabolism rate and burns fat, slow and intense muscle training exercises build muscle mass which helps burn fat over the long run and has lasting durations. Just ensure that you are performing these exercises with full devotion and at a greatly reduced pace for maximum benefits. Also, if you stay physically idle all day long, there will be no major movement in muscles and no energy will be spent so your body will be clued into not to carry out any energy producing activities and shuts down. This is really bad news for your metabolism rate that remains low throughout the day. It can gradually lead to cardiovascular diseases, high cholesterol, diabetes and obesity over the years. I am not saying that you stop your workouts but you need to do your office exercises too.