Fitness Tips, Athletics and Badminton Training.

PROGRESSIVE MUSCLE RELAXATION

2010-10-16T08:51:00.000+05:30

PROGRESSIVE MUSCLE RELAXATION

Are you not attaining proper relaxation after any fitness or training related workouts?

Are you not having proper sleep / sound sleep?

Solution is here. Follow the instructions given below.

Here I am going to explain the process called Progressive Muscle Relaxation (PMR) technique (which was developed by Jacobson in 1939) in a simpler form. This is one of the simplest technique for relaxation. You can apply this technique after cool down exercises if you are not able to relax after your training session. Even you can apply this technique as you go to bed for sleep if you have problem in getting sleep early.
In PMR procedure you have to relax your muscles through a two-step process. First you have to deliberately apply tension to the certain muscle groups, and then stop the tension and turn your attention that how the muscles relax as the tension reduces gradually.

Suggestions for Practice

It is recommended that you practice PMR every day for about two week continuously to master the skill of tensing and relaxing the muscle groups. Of course, the time required to master the full PMR procedure varies from individual to individual.

Here are some suggestions for practice:
Ø     Always practice PMR in a quiet place, alone / (with instructor), with no disturbances.
Ø      Remove your shoes and wear loose clothing.
Ø      Sit in a comfortable chair if possible. You may practice lying down, but this increases the chances of falling asleep.
Ø      If you fall asleep, give yourself credit for the work you did up to the point of sleep.
Ø      If you practice in bed at night, plan on falling asleep before you complete your cycle. Therefore, consider a practice session at night, in bed, to be in addition to your basic practice.
Ø      When you finish a session, relax with your eyes closed for a few seconds, and then get up slowly. Be calm and alert.

The Muscles to be involved

You have to work with most of the major muscle groups in your body. You have to synchronize in a systematic way from toe to head to make it easier. The recommended sequence from toe to head is :-

Ø Right foot, Right lower leg, Entire right leg

Ø Left foot, Left lower leg, Entire left leg

Ø Right hand, Right forearm, Entire right arm

Ø Left hand, Left forearm, Entire left arm

Ø Hip muscle

Ø Abdomen

Ø Chest and back

Ø Neck and shoulders

Ø Face (Fore Head)

Muscles Tension–Relaxation Procedure

Tension: - The process of applying tension to a muscle is essentially the same in any muscle group you are using. First, focus your mind on that muscle group; for example, your right hand. Then inhale and simply squeeze the muscles as hard as you can for about 8 seconds; in the example, this would involve making a tight fist with your hand.
Beginners usually make the mistake of tensing other group of muscles than the intended group; in the example, instead of tensing the right lower leg, beginner may tense the right leg.

It’s important to really feel the tension. Done worry, the tension procedure will cause the muscles to start to shake, and you will feel some pain.

Releasing the Tension / Relaxation:- This is the best part because it is actually pleasurable. After the 8 seconds, just quickly and suddenly let go. Let all the tightness and pain flow out of the muscles as you simultaneously exhale. Feel the muscles relax and become loose and limp. Focus on and notice the difference between tension and relaxation.

Stay relaxed for about 20 – 30 seconds, and then repeat the tension-relaxation cycle. You’ll probably notice more sensations the second time.

Procedure of Progressive Muscle Relaxation:

Lie down in supine position or you can take a comfortable sitting position. Start taking deep breathing. First take breathing with the help of your abdomen muscle and then with the help of your chest muscle. Each time you have to feel the upward and downward movement of your abdomen and chest muscle. Slowly reduce the speed of breathing. Gradually come to normal breathing pattern and follow the normal breathing throughout the tension and relaxation procedure. While you are breathing out suggest yourself that all your pain and worries is going out.

Then focus on your right foot. Tense your right foot for 8 sec. and then relax it. While relaxing the muscle exhale out and feel the relaxation. Then focus on your rig lower leg. Tense the right lower leg and relax it. Then focus on your right leg. Tense the right leg and while relaxing focus on it. Similarly relax left foot, left lower leg, left leg, right hand, right forearm, entire right arm, left hand, left forearm, entire left arm, hip, abdomen, chest and back muscles, neck and shoulder and finally face (fore head).

After you tense and relax your whole body you can feel that your body is now feeling very heavy that if you try to lift one part of your body it will seem that you can not lift the part. It means you have done the done the tension and relaxation part correctly. Then again focus on your breathing and gradually slow the rate of breathing. Then finally try to listen the lub – dub sound of your heart beat. It can not be achieved in one or two days. It may take few weeks to listen the heart sound properly. If you are doing it in a proper way you may tend to sleep. If you sleep it shows that you had done it in a correct way.

Once you finish the procedure then immediately you should not get up, by keeping your eye close take few deep breathings and then very slowly open your eyes and if you are doing the PMR in lying position then slowly sit and then get up. After one round of PMR you will feel the freshness in your body.

BE FIT AND HELP OTHERS TO BE FIT

Reference :- Jacobson, E. (1938). Progressive relaxation. Chicago: University of Chicago Press,
www.guidetopsychology.com

Pre - Warm up Stretching Exercises

2010-10-05T22:43:00.000+05:30

As you are going to start your daily schedule or workout there is a sequence to be followed.

1. Pre – Warm up Stretching

2. Warm up

3. Work out

4. Cool Down Exercises / Stretches

Pre - Warm up Stretching

Pre - warm up stretching should be performed before any warm up session as the individual moves on to his / her main workout. The pre - warm up stretching is done because the major muscle group should be stretched and the blood circulation has to be increased slightly before the main workout. The pre warm up stretching should be focused to the major muscle groups e.g. Quadriceps and Hamstring (Thigh Muscles), Gastrocnemius (Calf Muscle), Biceps and Triceps, Trapezius and Deltoid (Shoulder Muscles) etc. The individual should perform static stretches holding each stretch for approximately up to eight seconds.

Points to be remembered while doing Pre – warm up Stretching –

Ø Any stretching exercise should be done very slowly and perform it without any jerk or any unnecessary movements.

Ø Never hold your breath during stretching exercises. Inhale slowly through your nose, and exhale through your mouth as you ease into the stretch.

Pre – Warm up Stretching Exercises

Once you enter to the Field / Gym you should go for a set of pre - warm up stretching. Here are few of them:-

Start with full stretch – stand tall and erect by keeping your feet shoulder width apart and take your hand up. Then gradually stretch up your body and slowly come on toes. Stay at the final position for at least eight seconds and come back to standing position. Repeat the exercise for 2 - 3 times.

Stand erect with your feet slightly more than shoulder width apart. Stretch your hands up by interlocking the fingers and palm facing upward. Then slowly bend your upper body towards your right side and then come back to the original position. Then slowly bend your body towards your left side and come back to the original position. Repeat the exercise for 2 -3 times.

Stand tall with your feet slightly more than shoulder width apart. Inter lock your fingers and then stretch forward by keeping your upper body and hands parallel to the ground and palm facing forward. Repeat the exercise 2-3 times.

Initial stage is same as exercise no -3, then twist your upper body towards your left side and back to original position. Then twist towards right side and back to original position. Repeat it for 2-3 times.

Stand tall; keep your feet shoulder width apart. Raise your hands up and then slowly bend your body and try to touch your toe without bending your knees (don’t stretch too much) and then slowly come up. Repeat it for 2-3 times. (Remember that if you can not touch the toe its fine, you have to stay at the final position for few seconds)

Stand tall; keep your feet double the shoulder width apart. Place your hand by the side of your waist. Slowly bend back and look back. You should be very careful while bending backward. Bend up to your limit. Then hold for 6 to 8 seconds and come back to the original position. Repeat it for 2-3 times.

Stand erect, lift your one knee slowly and hold it close to your chest for 6 to 8 second. Toe of the lifted knee should face downwards. Keep your upper body straight and look forward. Do it for other leg and repeat it for 2 - 3 times.

Stand straight, flex your knee and hold your foot. Stretch slowly by keeping your knee facing to the ground. Do it for the other leg also. (Remember that both the knees should be close to each other while you are doing the exercise.) Repeat it for 2-3 times.

Stand straight by keeping your feet more than double your shoulder width. Flex your right knee by keeping your body upright. Hold for 6 – 8 seconds. You can place one hand on the knee of the flexed leg and other hand should be close to your waist( as shown in the pic.). Do it for left side also and repeat it for 2 - 3 times.

Stand erect by keeping your both the legs parallel to each other. Then bring one foot forward about 1feet ahead. Then slowly move your body forward by keeping the rear knee straight and flexing the front knee. Keep in mind that the heel of the rear leg should not be lifted from the ground. Repeat it 2 -3 times for each leg.

Stand by keeping your both the leg parallel to each other. Bring one leg front, less than 1feet & lift the toe upward. Slowly pull that toe upward by keeping that knee straight. You can flex the other knee. Do it for other leg also and repeat it for 2 - 3 times.

Finally walk few steps on your toes and then on your heels. Then start slow walking for appx. 100mts and start slow Jogging now.

Be Fit and Help Others to Be Fit

Duration and Exercises for the Beginners

2010-09-20T22:15:00.000+05:30

Duration : - The duration of the Fitness workout depend upon your expertise over the activity. It can vary from 10 min. to 45 min. or more. If you are a beginner then it is recommended that you should start the activity with slow walking of 10 to 15 min. Once your body is adapted with the work condition then you should slowly increase the time limit gradually. Then you can start brisk walking and slow jogging in that stipulated time period. One thing you have to remember that you should not stop the activity in between. The activity has to be continuous then only the effect will be there. It is recommended that you should continue the activity for at-least 20 to 30 min.
Exercises : - When you are going to start your daily fitness programme there is a certain procedure is there which has to be followed in proper sequence. First start light stretching all your major muscles which are involve in the activity i.e.Quadriceps, Hamstring, Gastrocnemius, Biceps, Triceps, Deltoid, Gluteus etc to increase the blood flow to the concern muscle groups. This is called Pre-stretching and it alerts your muscle or it brings your muscles to a readiness for the activity. Start your daily schedule with a slow walk about 100 to 200 mts, and then start slow jogging for 20 to 30 min (depending on your ability) continuously without any break. Once you had decided to stop the workout then don't stop immediately, continue walking for about 2 - 4 min. After walking stop in a place and start Rotation Exercises. The rotation exercises also follows a sequence - either you do it from head to toe or viceversa. The preferred sequence is from head to toe. Rotation exercises includes - half neck rotation, arm rotation, shoulder rotation, hip rotation, alternate toe-touch, three point touch, ankle rotation, Jumping jerks (include different variations) etc. After these exercises take rest for 5 mins and then again do light stretching to recover your muscles. Once you finish the stretching you will feel that the muscles in your body are completely relaxed and you will regain the energy for the next round of your workout i.e going to office or work place.

Have a great day ahead. Be Fit.

Note:- There are plenty of exercises are there in stretching section and rotation section, gradually I will explain all of them.

Planning to Start Fitness workouts - -

2010-09-19T13:00:00.000+05:30

Its great that you had thought to start Fitness work for yourself. The first and fore-most thing is the Kit and timings for Fitness work. Generally its recommended that you should have a T-shirt, track bottom / shorts, and a jogger / shoes. While purchasing a jogger you have to be very careful. You have to make sure that the jogger is flexible enough and you are feeling comfortable while you wear the jogger. There should be enough cushion in the jogger which can avoid pain in the bones. The jogger should be fit in your foot, it should not be a loose one, which can cause pain or sliding of your feet inside the shoes while jogging.
The ideal time for fitness work is early morning. If you have no time in the morning then you can do it in the evening also.
While choosing the place for your work, you have to check the surroundings of the place. The place should be smoke free place or it should be far from the traffic areas. If you had chosen a field for your fitness workout its fine, but if you had thought of jogging in the road then avoid jogging in the tar part of the road. Preferably jog by the side of the road.

Next - Duration & Exercises

Welcome

2010-09-18T11:13:00.000+05:30

Welcome to all in the world of Fitness, which is the most important thing in anybody's life. Wait . . . . . . tips related to Fitness and Specific Training for Athletics and Badminton will be here. Have a great day ahead.