You’ve decided it’s time to start working out, Congratulations! You’ve taken the first step on your way to a new and improved body and mind.
Any concentrated amount of physical activity is going to be a great boost to weight loss and feeling better. In fact, moderate exercise, maybe something as simple as a 30 minute walk several times a week can increase energy, burn fat, improve your mental outlook, lead to better problem solving and help you sleep better at night. Add to that, the improved perception you will have of yourself and life in general.
Women’s stretching exercises are beginner and advanced when you introduce exercises like Yoga and palates.
To make sure you start off in the right place, We have created beginner to intermediate workout routines to get you stated working towards your fitness goals. This work out plan is designed for women and men who are looking to start working out or building a fitness routine. If you are not involved in any regular physical activities it is best to start out with a mild but consistent workout routine. It is not recommended to jump right into any intense Cardio or heavy lifting that will cause strain or muscle damage . This may cause severe injury or lose in interest. As we get started we will combine basic stretching ,dieting, and consistent physical activity. Continue reading below to start your journey towards a healthy feel good life.
Stretching and Breathing.
Stretching, There are many benefits of a daily stretching routine that go far beyond just flexibility. Stretching daily can relieve and even prevent aches and pains. It sends more blood to the muscles, helping them to heal more quickly. It even releases stress. Yet many people consider stretching unnecessary and unimportant. As the body ages, daily stretching becomes even more important. Make time each day for stretching. benefits from stretching, Stretching your muscles will help with blood circulation, relaxation, clearer thinking, and stress relief.So when should you stretch before or after a workout? It is best to have a time of day set aside for stretching . You should stretch before you go to bed stretching at this time will help you get a good nights sleep relieving stress and minor pains. You will be less liking to get strains in your neck or back. You can also do a light stretch after a workout. It is not suggested to stretch before a workout . Stretching often causes the muscles to tighten rather than relax exactly the opposite of what is needed for physical workout.
Use these stretches below to start a scheduled routine. ( Remember we are starting light just to get our mind and body in the swing of things) Women’s stretching involves easy breathing techniques that help you relax and feel you lungs with air for a full stretch.
You can start you routine with this chart. It is important to use good posture and proper breathing techniques. Start breathing by inhaling slowly through the nose, expand the abdomen. Hold the breath a moment; then exhale slowly through the nose or mouth. Inhaling through the nose insures proper oxygen transfer into the lungs. The breath should be natural and the diaphragm and abdomen should remain soft. There should be no force of the breath. When you breath you should be calm and your muscles should be relaxed.
basic static stretch holding the pose for an extended period should last about 30 seconds. Anything less than 20 seconds won’t make a significant difference in lengthening muscle fibers and tissue.