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6 Stretches to Do Every Day6 Stretches to Do Every Day

Source: MyFoodDiary.com

6 Stretches to Do Every Day
Extended Child's Pose

Flexible muscles and joints allow you to move more easily without pain and stiffness. Everything from daily activities to intense workouts are made easier by improving flexibility. Make this important fitness component a priority by taking time to stretch every day. Hold these stretches for at least 20 seconds and perform each two to three times.

Full Body Reach and Bend

Stand with your feet hip-width apart. Extend your arms straight overhead. Reach your hands to the sky and hold. Lean towards the right, bending slightly at the waist. Hold the stretch here so that you feel it from your left arm, down your side to your left hip. Return to center, lean to the left and hold again.

Lunging Quadriceps Stretch

Step into a lunge position with right foot forward and your right knee bent at 90 degrees. Slowly lower the left knee towards the floor (your heel should lift off the ground). Hold when you feel a stretch through the front of your left thigh and hip. Repeat on the other side.

Standing Hamstring Stretch

Stand with your feet hip-width apart. Step your right foot about two feet out in front of you. Keep both legs straight and bend forward at the waist. Reach towards your right foot until you feel a stretch in the hamstring of your right leg. Deepen the stretch by lifting your right toes off the ground and bending your left knee as you sit back slightly. Hold the stretch and repeat on the other side.

Chest and Shoulder Stretch

Stand with feet hip-width apart. Reach both arms behind you and clasp your hands behind your lower back. (If you cannot clasp your hands, simply reach both arms back.) Gently raise your arms into the air only to the point where you feel a deep stretch in your chest and hold.

Lying Hip Stretch

Lie on your back on the floor with your arms at your side, your knees bent and your feet flat on the floor. Bring your right knee in towards your chest. Rest your right ankle on your left knee. Grasp the back of your left thigh and gently pull the leg towards you, lifting the left foot off the ground. Hold when you feel a stretch in your right hip. Repeat on the other side.

Extended Child's Pose

Position yourself on your hands and knees. Sit your bottom on your heels as you bring your forehead down to rest on the floor. Reach your hands in front of you with your arms along the ground. Hold the stretch.

Gym Etiquette RulesGym Etiquette Rules

Source: MyFoodDiary.com

Gym Etiquette Rules

Everyone has encountered exercisers who seem to think they are the only ones at the gym. While you can’t control the behavior of others, you can do your best to follow gym etiquette rules and set a good example. Over time, your politeness and consideration may rub off on others.

Be timely

You might think that slipping into a group exercise class late is harmless, but it can disrupt both the instructor and fellow members. Missing the warm-up and any special instruction at the start of class can also put you at risk for injury. Out of respect for everyone in the class, arrive 5 minutes early for a safe and effective workout.

Clean up after yourself

Putting weights away and wiping down machines should not be left to gym employees. A dumbbell in the walkway could easily trip someone, and leaving sweat on equipment is inconsiderate. Re-rack weights in the appropriate spots and use the complimentary spray bottles to disinfect the equipment.

Know the rules

Pay attention to posted rules and ask the staff questions about what is and isn’t appropriate. Some gyms prohibit members from joining a class late for safety reasons and many have time limits for cardio machines to ensure everyone has a chance to exercise.

Share

There is nothing worse than a person who hoards the 10 pound dumbbells for 30 minutes while they rotate through their exercises. Speak up and ask to take turns with equipment. Offer to do the same if you see someone eyeing the items you’re using.

Quiet down

Loud conversations, talking on a cell phones, and banging weights creates an unpleasant atmosphere for everyone around you. Speak quietly, take your phone calls outside, and keep the grunting and banging to a minimum.

Skip the body sprays

Activity can heighten sense of smell making even the faintest spray of cologne or perfume unbearable. Avoid applying sprays and scented lotions several hours before a workout. If you store workout clothes in the locker room for multiple uses, be sure you stay aware of when that stinky shirt needs to hit the laundry basket.

Watch where you rest

When you take a break after a set or stop to send a text, move out of the way of other exercisers. Don’t take up valuable mirror space or sit on a workout bench. If you are deep in conversation with the person on the cardio machine next to you, step off your machine to continue your talk once your session is complete and allow someone else to get started.

3 Exercises to Sculpt Your Shoulders3 Exercises to Sculpt Your Shoulders

Source: MyFoodDiary.com

Exercises to Sculpt Your Shoulders

Strong shoulders not only give your upper body a sculpted, fit appearance, they also play a role in good posture. It’s important that your shoulder exercises target each of the three areas of the muscle -- the front of the shoulder (anterior deltoids), the middle of the shoulder (medial deltoids) and the back of the shoulder (posterior deltoids). These three exercises are easy to incorporate into your strength training routine for balanced shoulder workout.

Overhead Press Seated on a Stability Ball (Anterior and Medial Deltoids)

Sit on a stability ball with your feet flat on the floor. Use your core to sit up straight and maintain your balance. With a dumbbell in each hand, position your arms so that your elbows are at shoulder level and bent at 90 degrees. The dumbbells should be at about ear level. Press the dumbbells up overhead until your arms are fully extended. Return to the starting position with the dumbbells at ear level and repeat.

Front Raise (Anterior Deltoids)

Stand with your feet hip-width apart. Hold a dumbbell in each hand with your palms facing in toward you so that dumbbells rest over the front of your upper thighs. Keep the right arm straight and lift the dumbbell out in front of you, to shoulder level. Lower to the starting position and repeat with the left arm.

Seated Bent Over Raise (Posterior Deltoids)

Sit on a bench with your feet flat and your legs together. Bend forward at the waist so that your chest is almost resting on your thighs. Hold a dumbbell in each hand with your arms extended towards the floor. Your palms should face in towards your ankles with a dumbbell on the outside of each foot. Keep the arms straight as you use the upper back and shoulders to raise the dumbbells out to the sides until they reach shoulder level. Lower to the starting position and repeat.

Sources

Cardio or Strength Training First?Cardio or Strength Training First?

Source: MyFoodDiary.com

Cardio or Strength Training First
Deadlifts strengthen your hamstrings, glutes, back & core

You want to make the most of every workout, so what should you do first -- cardiovascular exercise or strength training? There are arguments and research to support both sides, leading most experts to determine that it depends both on your goals and your personal preference.

Cardiovascular Endurance

If your goal is to improve cardiovascular endurance, especially if you are training for a distance race, doing cardio exercise first may be the best choice. Starting your cardio with fresh muscles will help you push through the time or distance you need to accomplish. Glycogen stores (glucose stored in the muscles for energy) are important for longer cardio sessions. Strength training can deplete these stores making cardio more challenging.

Improving Strength

If improving strength is your top priority, it may be best to do strength training first. Gaining strength requires that the muscles are challenged close to exhaustion. Performing a lengthy cardio session before strength training may reduce your ability to push your muscles as hard as you would if they were well rested. A Finnish study found that when healthy men and women did cardio training first, it initially interfered with strength training performance. However, after 24 weeks of training, this interference was less notable and both groups had similar gains in muscle size and strength. So if you absolutely love doing cardio first, this likely won’t hinder your ability to gain strength over time.

Weight Loss

If weight loss is your goal, recommendations are mixed. Cardiovascular exercises use large muscle groups for longer periods, which results in greater calorie burn than most strength training sessions. By doing cardio first, you may have more energy to push harder and exercise longer leading to more calories burned for weight loss. Some experts argue that when you do strength training first, the body relies on fat for energy during the cardio session, making it a better method for weight loss. It comes down to picking the combination you like best and one that you will stick with long term.

Choosing What Is Best for You

There are pros and cons to each exercise order, but the benefit is that you have freedom to structure your workout based on your preferences without negatively influencing your long term results. Here are a few things to consider when deciding if you should step on the treadmill or pick up the dumbbell the next time you hit the gym:

  • Do what you like the least first. If you love your time on the elliptical, but feel less enthusiastic about lifting weights, it may be easy to find an excuse to leave the gym once your cardio is done. Lift weights first and you will have it out of the way so you can thoroughly enjoy your cardio session.
  • Save time by making cardio your warm-up. All workouts should start with a 5 to 10 minute warm-up to prepare the muscles for activity. If you start with strength training, it’s best to hop on the treadmill or the bike to get warmed up. If you do your cardio first, it can take the place of your warm-up and save you valuable minutes of exercise time.
  • Separate your workouts for safety. Regardless of whether you choose cardio or strength training first, your muscles will be fatigued when you move on to the next type of exercise. Fatigue can result in poor form that leads to injury. If your strength sessions are intense and your cardio sessions lengthy, consider doing these workouts on separate days.

Family Outdoor Activities that Blast CaloriesFamily Outdoor Activities that Blast Calories

Source: MyFoodDiary.com

Family Outdoor Activities that Blast Calories
Toss a Frisbee with the family and burn 159 calories in an hour

Gather the family and get fit together. Enjoy beautiful weather by heading outside for some of these family-friendly activities that also burn calories for a great workout.

An afternoon at home

Hula hoop: Even if you have a hard time keeping the hoop around your hips, you can still burn calories trying. Set up a fun competition and time each family member to see who is the hula hoop champion. 60 minutes of hula hooping burns 405 calories.*

Hopscotch: Grab the sidewalk chalk and create your own hopscotch course on the driveway. It will keep the whole family entertained and active for the afternoon. 60 minutes of hopscotch burns 319 calories.

Planting and weeding the garden: Not only does growing a family garden keep you active, it is educational and supplies nutritious, fresh food. 60 minutes of planting and weeding the garden will burn 278 calories.

In the park

Trac ball and Frisbee: Whether it’s a game of disc golf, playing fetch with the dog, or playing catch with the family, the park is a great place to spread out and get moving. Outdoor game sets are inexpensive, and they can become a regular part of your active family time each week. 60 minutes of tossing around a Frisbee will burn 159 calories.

Rollerblading: Strap on a set of wheels, find a smooth path, and start rolling. Rollerblading or skating provides a great cardiovascular workout. 60 minutes of rollerblading blasts 877 calories!

Hiking: Pack some water and binoculars and head out on some easy trails with the family. The slight inclines and rougher terrain will burn more calories than pavement walking, and you’ll have the opportunity to see some wildlife. 60 minutes of hiking with up to a 9 pound pack burns 478 calories.

On an active vacation

Horseback riding: Saddle up and spend some time with animals while you explore nature. Even though you are being transported down the trail, horseback riding uses core and lower body muscles while burning calories. 60 minutes of riding will burn 239 calories.

Canoeing: Get out on the water and explore the lake in a canoe. Pick up the pace and have a family race to make it an even better workout. 60 minutes of moderate canoeing (4 to 5.9 mph) burns 478 calories.

Rock climbing: See nature from a new perspective and set out for a beginner rock climb that the whole family can handle. Once you reach the summit, take in the views and enjoy a healthy picnic lunch. 60 minutes of rock climbing at a low difficulty level will burn 393 calories.

*All calorie estimates are based on a 150-pound female.

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