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Posts Tagged ‘avoid injuries’

Functional fitness exercises train your muscles to work together and prepare them for daily tasks by simulating common movements you might do at home, at work or in sports. While using various muscles in the upper and lower body at the same time, functional fitness exercises also emphasize core stability.
There is greater core activation by engaging and stabilising the Spine against external force put through different movements which we may be doing in our everyday life .
In short our routine movements will be lot easier and stronger as we have already practiced and mastered them through Functional Training!

Sometimes a simple action of picking up a load from ground and keeping it in a cupboard can result in muscle pull or joint pain . It happens as muscles might be weak or if the action was done using wrong muscle groups . So when a simple exercise of squat and then overhead press is done repeatedly it prepares your body for such activities in daily life .


Functional Training is especially beneficial for older adults to improve balance, agility and muscle coordination.

So the benefits of Functional Trainings are as follows
1) Better core stability so less injuries.
2)improved metabolism so better calorie burning .
3)Improvement in joint stability and muscle coordination.
4)Increased Muscle toning so Leaner and stroger body.
5)Improved Flexibility and Agility.
6)Improved Balance and Posture.

Warm up and cool down are extremely important part of exercise regime.
Do you know the benefits of warm up and cool down?
Do you really spend first and last 10 min in warm up and cool down while exercising ???
I think many of you do workouts or exercise regularly but how many of you spend time to do good stretches ?
I had mentioned about warm ups n cool down in my earlier blog on classic Aerobics
http://www.exeryogi.com/classic-aerobics but i am discussing the benefits in detail over here.
People are just satisfied that they are working out.They say they don’t have extra time to waste on warm up n cool down . I have seen in a gym people hitting the trademill or cycles straightaway but then their bodies are yet not ready for exercise , the heart rate is slow , body temp is not up , mentally they are not tuned to exercise .this will all lead to
A. Poor performance
B. Chances of injuries
C. No optimal output
This clearly tells you that if your body is not ready for workout you will not achieve your goals.
A proper warm up session will prepare your body for workouts . It will take your heart rate up gradually .Your body temperature will go up .This will accelerate blood flow to muscles and thus oxygenate it properly .The dynamic stretches will slowly put muscles in full range of motion. It will improve the nerve- muscle coordination .This will avoid injuries to muscles. Thus one can get maximum output from the workout.
Also the warm ups are and should be Goal specific and sport specific . It will be different according to the sport or activity planned for that day . A swimmer has to do swimming action related dynamic stretches along with a general warmup where as a body builder has to do sets with lowest possible weights but in full range of motion .Thus a sport specific warm up after a general warm up ( around 10 min) will prepare your body for exercise .

Now during exercise lots of muscle wear n tear happens , muscles are fatigued , major muscle group may have large amt of blood pooled up . In such scenario if you just stop suddenly you might feel dizzy . The recovery of muscles will be slow .there are chances of muscle pulls or tears also.The answer to all this is a proper cool down.A proper cool down will be a slow activity n static stretches.

During a cool down session a gradual decrease in activity level will allow breathing to get to normal,increased heart rate to slow down , blood to circulate evenly .Removal of lactic acid from working muscle group will be faster which will eventually avoid or reduce muscle soreness . Slow n static stretches will help the muscles to recover faster .
now you know how important warm ups n cool downs are . It will make post exercise recovery faster .It will avoid injuries and muscle stiffness /soreness .
Friends do invest time in good warm up n cool down sessions for getting better output and avoid injuries to enjoy your exercise regime. Do ask me if you need help deciding your sport specific warm up stretches .