Redbridge For Mental Health

Many people over look the power of simply hitting a punching bag for a highly effective workout. You can purchase an inexpensive punching bag at your local sporting good store. If you’ve never seen one they are supported by floor stands or more commonly hung from a frame that attaches to your ceiling.

Exercising vigorously causes small injuries to your muscle fibers which is why you generally feel sore the day following a really hard workout. When you exercise with sore muscles then you are greatly increasing your odds of serious injury. You should let your body have a day in between vigorous workouts to allow it time to heal properly, try taking a nice walk or swim.

Cross training requires you to alternate sports on different days to efficiently work out different muscle groups. Cross training is great because it allows your muscles at least two days to recover, greatly decreasing your chances of injury. Spending some time hitting a punching bag with your favorite CD blasting is a perfect way to exercise your upper body then the following day you can change it up with a lower body kick boxing or running exercise.

Hitting a punching bag does a lot more than improve stamina and provide a great cardio workout. It can help improve your overall coordination. If you punch the bag it swings back and comes back toward you. You want to practice hitting the bag at the time it is coming back toward you. You will soon find that if you hit it too early or too late it will not stay in rhythm and you will more than likely miss the bag.

Begin your heavy bag workout by hitting the bag lightly until your arms feel sore and tired. Gradually increase the intensity and time of the workout as you feel stronger, make sure you give yourself a break every other day.

If you find that you are falling asleep on the treadmill or finding it hard to stay on that last twenty minutes that you know will feel like two hours you should defiantly try mixing it up with a heavy bag workout or try some high intensity workout DVDs.

Heavy bag training isn’t just for boxers or only men. In addition to the amazing cardio you are doing, your heavy bag training sessions will also improve your self defense skills, perfect for women who are looking for that extra boost of confidence! Heavy bag training also has been known to reduce stress.

Heavy bag workouts are a great alterative to dull cardio fitness routines that aren’t motivating anymore. With a workout that you enjoy you will be more likely to workout longer and harder and see results faster than you ever imagined.

Generally most women can begin a formal exercise program within 6 weeks of giving birth, though this time frame might be slightly longer for some women, including those recovering from a C-section. Most women recovering from a C-section will be able to exercise after there incision has healed and their doctor has cleared them for exercise.

Just how soon you begin an exercise program will depend in part on how you feel. If you had an easy delivery with no tearing and few interventions and regularly exercised prior to birth, you may feel up to some light exercise within 2 weeks of giving birth.

If this is the case, your doctor will probably allow you to engage in some light activities, including walking. Strenuous activity should generally be avoided however until several weeks after birth.

For some women however, even light exercise in the weeks following delivery is not possible. If you had an episiotomy or tore severely while delivering for example, your body may not physically be ready for a formal exercise program for at least 4-6 weeks after birth (note… this is also how long most physicians recommend that women abstain from intercourse!).

How soon you begin exercising thus depends on your body and your unique situation. Be sure you consult with your physician before embarking on a new exercise program regardless of your activity level before and during pregnancy.

Let’s say that one more time because it is important… YOU MUST CONSULT WITH YOUR HEALTHCARE PROVIDER IF YOU WANT TO EMBARK ON AN EXERCISE PROGRAM. Your body goes through a lot of physical trauma when you deliver a baby. Starting an exercise program too soon will delay your recovery and could potentially injure your body permanently. It may also take you longer than six weeks to heal fully if you start exercising too soon.

Now, if you feel better and capable of working out before you hit the six week mark, don’t hesitate to contact your healthcare provider. Most will encourage light exercise including walking, and some may encourage other types of activity particularly if you were active before you got pregnant.

Each and every individual is unique and different, thus their ability to return to a regular exercise routine will vary after delivery. It is important that you listen to your body.

by Louanne Baelde

The toughest part about an exercise program is getting started. The best way to start exercises is to start slow and steady.

In order to change your lifestyle from sedentary to physically active, you need to have a workable plan.

Choose an exercise that you can practice easily all year round. Most people enjoy walking, swimming, jogging, and fitness videos. If you have a medical condition, be sure to consult your physician before you begin any type of vigorous activity.

Always begin your exercise slowly. Be sure to make it fun, not overly strenuous. Give yourself a chance to get used to the new activity. Allow yourself the necessary time to warm up before your exercise and as well, time to cool down afterwards. Five minutes for warm-ups and cool down times are often recommended. By doing warm-ups first, you will be less likely to injure yourself.

Aerobic exercises are a great way to remain healthy or even to lose or control your weight. Regular aerobic exercises help to prevent heart disease, hypertension, stroke, diabetes and cancers. They can improve your muscles and strenghten your bones, and improve your flexibility. Aerobics can also lower your blood pressure, and lessen depression. Aerobic exercises include bicycling, swimming, stair climbing, hiking,running, walking, aerobic dancing and many other activities.

Aerobics use the large muscles in the legs and buttocks to strengthen your heart and lungs. These are called cardiovascular exercises. Regular aerobic exercises makes your heart stronger.

Establish a reasonable schedule by allowing certain days to be off. It is good to exercise at least three times a week. A well thought out schedule will continue and be more productive on the long run. An example would be to exercise maybe every other day with two or three days off every week. Begin your exercise moderately at first with maybe only 30 minutes per day. Make time for several different activities. If you find that 30 minutes is too long of a time at once, break up your session into shorter intervals such as maybe two sessions of 15 minutes. Don’t stop exercising if your muscles hurt at the start; that’s normal and this will gradually decrease and disappear in time. If you experience any severe pain or swelling, make sure to stop.

Choose a convenient time of the day to exercise. When exercising, it’s best to wait a while after eating or to wait till the weather cools off if it is too warm.

Make sure to wear shoes that you can breathe in and that allow enough room for comfort, but yet properly support your feet.

Have a goal in mind and plan to achieve it gradually. A great way to track your success is to use a chart. You could maybe list the minutes you exercise each day.

To succeed, you must stick with your plan of exercise. Make time to reward yourself for each accomplishment. As you progress, you can increase your levels of exertion over time.