Warm Ups are Important

Whenever you are about to take part in an atheltic activity, or excercise at all, you should always start with a warm up stretch period. Stretching before you go all out and begin your athletic event or exercise routine can greatly reduce the chance of injury. Stretching all of the muscle groups before physical activity is important because it does exactly what this session says- it 'warms up' the muscles before they are tested at full intensity.

There are different types of stretching that can be done to warm up the muscles. One of the techniques that can be used is referred to as a static method of stretching. This technique involves stretches where the stretch is held for a certain count (i.e. 10 seconds) and then relaxed once that count is met. One example of a static stretch would be the hamstring strecht, where you put your hands under your knee and pull your knee up to your chest and hold it.

There are other types of stretches that are also important for stretching out all ranges of motion a muscle might encounter during physical performance. This type of stretching is called dynamice stretching. These stretches are different from static stretches with the respect that they involve motion, not just holding a certain stretch for a period of time. An example of this type of stretching would be high jumps, or explosives. These are done by high jumping off of alternating legs. This allows for a stretch that allows for a greater range of motion.

Stretching before performing physical activity not only helps prevent injury, but it helps to enable a greater range of motion for your muscles during activity. If you have ever tried to participate in a sport without prior stretching you can relate to the statement that stretching is important for mobility.

In addition to helping prepare your muscles for the intensity of the upcoming activity, stretching aslo helps increase flexibility. Flexibility is an important quality to have when playing many sports. Flexible people have advantages in some areas over those who may lack flexibilty.

Spring Weather

It's warming up outside and activity level outdoors always increases around this time of year. People have been stuck inside for the winter, and when the weather finally breaks, they are just itching to get outside. There are a plethora of activities that can be done. These activities are recreational, but yet at the same time serve a fitness purpose as well.

Outdoor activities that take place this time of year include, but are not limited to ultimate Frisbee, tackle and flag football, baseball/softball, basketball, and tennis. Activities such as the ones I just listed provide for a way to get outside and experience the spring fresh air. Although many of these activities are capable of being played indoors, the experience and capabilities of the games are much greater when played outdoors. They also provide for a good workout. Many of these provide for an exceptional cardiovascular workout. Recreational activities allow you to get outside and transition from being a 'couch potato' that some people were all winter, to getting back into shape.

Setting Goals Helps

Going into the gym day after day may seem repetitive after awhile. In order to keep this routine fresh, it may be a good idea to set goals for one's self. Just as for goals in any other area of life, these goals should be set to push one's self, but at the same time, should be set within reasonable limits. They should be attainable if one works hard enough to accomplish them.

Goals can vary with one's training routine. Most likely a runner is not going to set a goal to bench press over 350 pounds. Goals can be set no matter what one's training schedule is. If one is trying to get stronger, then yes, maybe goals for bench press could be set and increased to accomplish by the end of each month. One who is more interested in the cardio aspect could set timed goals for running the mile, or some other distance. They could push themselves to achieve this distance in a shorter time each month.

As I stated earlier, the everyday drag of going to the gym can be difficult at times. Setting goals can serve as a motivation factor for keeping one's routine moving steadily and smoothly. This can help prevent any of those 'lazy skip days' where one might just say "I don't feel like going to the gym today. I'll wait until tomorrow."

Training for Baseball

There are many training routines/exercises that can be done to improve one's abilities that are used to play that certain sport. These exercises build up muscle in which one has to use while playing the sport. They are important if one is interested in truly excelling to the elite position in one's sport. Here are a few training tips that I have for baseball especially. (These are ones that I went through when I played in high school and travel ball. Many of them were taught to me by experienced coaches.)

Baseball

1. It is important to have a strong core in this sport. One's core is used in almost every motion of the game from pitching, hitting, to throwing. One's core allows one to be explosive in all these phases of the game. Abdominal work with medicine balls is one of the best ways to strengthen one's core. Numerous exercises can be done with the ball such as crunches, leg lifts, and even side twists. Many of these can be done with a partner or by one's self. One may tend to see better results if done with a partner because one can push each other to burn out those last few painstaking reps that one might otherwise simply give up on.

2. Throwing is another important aspect of the sport. Therefore it is important to have good fast reflex muscles in order to throw the ball with a high velocity. One does not want to have a bulky and over-muscular build, especially if one is a pitcher. Cable and rubber band work are good ways to strengthen these muscles used for throwing, without building too much mass. Resistance bands are a good way to stretch out before games as well. It allows the muscle to experience some resistance while simulating the throwing motion.

3. Legs, just as abs, are a key part to many areas of the game such as throwing, batting, and running (obviously). One might ask how does one's legs help one throw and bat. Most of a batter's power is generated from the torque in one's legs. There are similarities when throwing the ball. A good majority of one's velocity comes from the push one gets from his legs when throwing the ball. So what are some good exercises to do to strengthen one's legs? Squats are good for strengthening one's hamstrings. Lunges and frog hops are also good exercises for working out one's legs. What are frog hops? One spreads their legs shoulder width apart, bends at the knees while keeping one's upper body perpendicular to the ground and then explodes jumping as high and as far as they can off both feet at once. This should be repeated for a set distance, some 60 yards or so.

Being coached by some knowledgeable coaches, I was taught many vital tips when training for baseball. These tips are recommended for those who are interested in excelling on the baseball diamond.

Response to the Article "Being Fit and Looking Healthy"

I would have to agree with many of the points made in the article by Wright et al on fitness for teens. Her conclusions that both males and females most often gave a general definition of what being healthy meant to them hovered along the guidelines of eating healthy and having a sufficient exercise level. For a general definition, I would agree that one's fitness level depends on the foods they put into their body and the amount of energy they burn to use up any excess caloric intake.

When she asked the males what their main concern for staying fit was, the most common response was something along the lines of being able to perform at a sport or have the capability to do work. Now the study was done on teens ages 12-19, and I would partially agree with this finding. I would have to say that the younger portion of the males probably do stay fit in order to perform well at a sport. While some of the older half probably does maintain a certain fitness level for performance, I would have to think that more of this end of the spectrum maintains a fitness level to impress the opposite sex.

Females' responses were almost a clean sweep across the board when asked the question about why they wanted to stay fit. They said that the pressure from the media to maintain a skinny, slim body was so great that they would fear becoming overweight. I would have to agree with the fact that most females maintain a fitness level in order to meet expectations of the public.

Important Workout Conditions

There are a few conditions in which you should go ahead with your workout, and there are some conditions where you should not continue with your workout. I will share a few pointers of how you can make sure you will be in the condition you need to be in to get the most of out your workout. These tips are as follows:

1. Be well rested. You need a good previous night's sleep in order to insure that you will get the most out of your lift. If you are fatigued or tired, you run the risk of not getting the maximum potential out or your workout, or even possibly injuring yourself. Both of these can be almost completely avoided by making sure you get a good night's sleep.

2. Have some nutrients in your system. You don't want to work out if you haven't eaten anything all day long. Working out causes your body to burn energy. If you don't have anything in your stomach this will cause problems. At the same time, you don't want to eat a seven course meal right before you workout. You should make sure your food is settled and digested before you begin physical activity.

3. Make sure you are healthy. You do not want to work out if you are sick. This will cause a domino effect. Your body is trying to fight an infection when you are sick. If you try to work out, you are taking away part of your body's energy from fighting off the disease, and concentrating the energy on working out. This may lead to you eventually becoming sicker that you were in the first place.

These few tips will help make sure you get the most out of your workouts. After all, if you are willing to put in the effort to workout, wouldn't it make sense to ensure that you are getting the most possible out of it?

Teens Views on Health and Fitness: Men vs. Women

According to the article, "Being Fit and Looking Healthy: Young Women's and Men's Constructions of Health and Fitness," a studied was conducted on the views of male and female teenagers on the topic of health and fitness. The media constantly portrays men with ripped, muscular, toned bodies and females with skinny, lean, bodies. This overwhelming portrayal has a negative effect on both male and females, forcing them into bad habits such as eating disorders. In contemporary Western societies, physical appearance is said to be associated with social, or individual, value. The more attractive one looks, the more social value he or she is assumed to suppose to have.

A study was conducted on six secondary level schools with both males and females in the age group from twelve to nineteen. The individuals involved in the study were asked what being healthy and being fit meant to them.

The results showed that both males and females came up with similar responses to what they thought it meant to be healthy. The most common response was that 'being healthy' had to do with a personal responsibility of having good eating habits while engaging in sufficient amounts of exercise.

While their responses were similar to the question of what being healthy was to them, males and females greatly differed with their response to the question of what they thought it was to be fit.

Most males responded to the question by saying that they thought being fit was having the ability to perform a given task, whether it be work or a sport. They thought it was important to be fit because it enabled them to be more 'responsive to life.' When the question of being fit was asked, males rarely talked about the relation of being fit to physical appearance.

On the other hand, females greatly differed from males in their response to the question of what it meant to be fit. Most women responded by saying that they wanted to be fit to achieve a slim body. In Western society, women are very self-conscience about their looks. Women associated being overweight with someone who eats too much or doesn't exercise enough. They compared a person's weight with their health. This is spring boarded from the media constantly comparing a person's health with their appearance.

In conclusion, the study showed that both males and females are informed on what it means to be healthy. Both know the correlation between eating healthy, exercising, and their overall health. The difference comes into play when males' and females' mindsets differ on the way they are going to be perceived by the public. The media is very powerful and influences many teens in numerous ways, and often times, more than it may intends to do.

Spring Break Update....Never Too Late

We are on the verge of spring break. Hopefully all of you have taken a few of my tips and tried them out to get in a little bit better shape before you hit the beach. Even if you started late with the "spring break lifters," hopefully you found at least a few of my tips helpful.

If you haven't had a chance to get a regular routine established yet, don't be afraid, it is never too late to start. You can easily get into a steady exercise regimen after the break. My advice is to start out slow and condition your muscles by going about 3 times per week. After two weeks, increase the amount of training days to 4 times per week, allowing a day’s rest in-between workouts. If you are just starting, you will be sore for the first couple weeks. It is important to get good amounts of rest at night to let your body rebuild in time for the next workout. Surpassing the first month of training is the hardest part to establishing a consistent routine. I hope you attempt to establish a routine and make it past the rough stages of being sore. If you can commit yourself to a new lifestyle, you should be well on your way to overcoming the exercising hurdle that most people can't overcome.

A Nice Skin Tone

With spring break approaching, many people are found using tanning beds. Tanning helps improve the physical appearance of one's body. It highlights the definition in one's muscles. It also gives the skin a healthy glow.

Is it a good idea to tan just to look good? As you are probably aware of, there are risks involved with tanning. Tanning to get ready to go on a trip to a warm climate to prevent severe sunburn, or to get a little color for a special occasion such as a wedding isn't risk-free, but it is safer than tanning year round. Your chances of getting skin cancer can greatly increase from exposing your sun to too much ultraviolet radiation.

No one wants to become a victim of cancer, so I advise to use tanning beds sparingly. Having a tan appearance does increase the visibility of your muscle definition. It is just a wise idea to keep the risks involved in mind.

Correct Form Is Essential

If you are a beginner to the workout routine it is often difficult to compile a workout plan. Don't worry just about everyone who attempts something new is uncomfortable at first. I remember when I first started that I had no idea as to what I was doing. If you are going to start with the basics it is important to understand the concepts behind the basics first.
Many 'meatheads' will simply go to the gym, stack as much weight on the bench press and use every inch of every muscle group in their entire body to get the one rep up. This isn't doing anything productive for their bodies. In fact, it is actually putting stress, and possibly tearing, the other muscles groups that aren't supposed to be worked while bench pressing. (The picture to the right shows correct form of the bench press. You need to keep your feet flat on the floor with your knees bent at about a 90 degree angle. Your back needs to stay flush on the bench. Many people raise their back off the bench to help push the weight up. Finally, you should used smooth controlled reps up and down, slightly touching the center of your chest each time. Push the weight straight up from your chest to the ceiling.)
The point I am trying to get across is that it is imperative to have good form while performing exercises.
There are a few good reasons why you should concentrate on having good form while you lift:

1. Good form allows you to concentrate all of the tension on the muscle group that you are trying to exercise. This gives you the best result for the muscle group that you desire to exercise.

2. If you use too much weight and correct form is sacrificed, you may cause stress on other muscle groups. This may cause injury to other muscles that you were forced to use while performing the exercise due to the heavy weight.

3. Good form, over time will allow you to eventually lift heavier weight. Having patience and using correct form is rewarded in the end. Correct form allows you to get the most out of your lift not only by way of physical results, but if you practice the correct form, eventually you will become stronger than if you didn't use correct form.

So the next time you are thinking about if the weight is the correct amount just ask yourself, "Am I going to have to sacrifice form just to complete the set?" Chances are if the answer is yes, then you should lower the weight and use correct form. Once your muscles become acquired with the correct form, you will be able to increase the weight while using correct form at the same time!

A Few Secrets of the Six Pack

What is perhaps, in many people’s opinions, the hardest part of the body to tone, yet is the most desired for looks and for any type of physical activity? If your answer was the abs, then you are correct. Many people dread exercising this muscle group for the simple fact that it is difficult to see physical results. This muscle group is perhaps the most desired to be physically fit by the opposite sex, yet knowing this, many people still neglect to exercise them. I'm not going to sugar coat it or try to deceive you. I will be dead honest with you, abdominals are very difficult to get in shape and even very hard to maintain them when you do get them in shape. Why are they so hard to get in shape? Part of the reason is, your abs are constantly at work. So they are a frequently used muscle in every day activity. They are used in virtually every movement that you perform. In fact, they are engaged when you are simply sitting. Because they are used so often, it is difficult to tone them. You must go above and beyond the point of your abs' daily activity.

To help you get your abs into shape and hopefully into a six or four pack, I have a few tips for you:

1. Work your abs out every other day. It is important to work this muscle out often because it is a muscle that is used in every day activity. Therefore, in order to increase the physical appearance of them, you must exercise them often to go above the daily exercise they experience.

2. Exercising at a high intensity is key. Working out your abs with exercises that focus a lot of, if not all of, the stress on your abdominal muscles is crucial. You don't want to choose exercises that distribute the stress to other muscle groups.

3. Keep the tension in your abdominals throughout the entire set. For instance, if you are doing a sit-up, on the way down you should go down at the same rate you went up. You do not want to slam your back on the ground. You want to barely touch your lower back to the ground in order to keep constant tension in your abs.

4. Set a fast pace for your workout. Your rest time should be minimized during your ab workout. You want to keep your ab muscles firing. The only way to do this is to keep a fast paced, high intensity workout. During your 10-15 minute ab workout you should go all out. You can rest after you're done.

Nice and Toned

For those of you whom are more interested in maintain toned muscle versus becoming the next Hulk Hogan, there are ways of assuring your goals. The cables and machines that are provided in each gym offer you the correct equipment to accomplish your goals. These are designed for resistance training. Resistance training does exactly what its name says- it resists the motion of the muscles. While you are pushing or pulling the weight, the cable exerts a force in the opposite direction, putting resistance on your muscles.


This type of training also benefits the beginner trainers. The cables offers the same assistance a spotter does when training with free weights- a safety net knowing that you won't drop the weight on yourself. Cable training allows beginners to allow their muscles to adapt to the physical strain that they are newly experiencing, without "jumping straight into the deep end" and starting off with free weights.


Cable machines have various weight settings so you are still allowed a great variety of weight you choose to lift. This allows for men, women, and teens of different strengths to use the same machine by simply changing the amount of weight that is suitable for their strengths. The variety of weight that can be exercised on each machine also allows for you to increase your weight each successive set in order to gain strength.


If you aren't interested in using cable machines to keep give your muscles that toned, lean look, you can consider using free weights. Using light free weights can also give you that toned look. What is a "light" free weight you may ask? A 'light" free weight is any weight where you can easily get 12-15 repetitions, if not more. To obtain toned muscles, they need to be exercised with sets have high amounts of repetitions. The only way to ensure that you can have enough strength to get the desired amount of high repetitions is to use light free weights. This method of acquiring a toned appearance is perhaps a little bit more effective than the cable machines, but I would recommend it for trainers with a little bit more experience than beginners.

Building Muscle Mass

Some people just go in the gym and play around with the weights. Others go in there to "strut their stuff" and socialize. For those of you who are truly interested in breaking a sweat and building muscle mass, then here are five simple tips to help you obtain you goal.

1. Use free weights. Free weights provide for a tougher work out. They make sure you are doing all of the work, not being assisted by a cable or guiding frame.

2. Have a work out partner. You can push each other to accomplish new goals. I understand it is sometimes difficult to organize a workout schedule around two peoples' busy daily schedules. If this is the case, make sure you have a spotter when working with heavy free weights. It is crucial to force yourself to pump out those last few reps when your muscles are already exhausted at the end of each set.

3. Implement a workout routine where you use heavier weights. How do you know how much is "heavy"? Select a weight where you are struggling to complete your set on the tenth repetition. Any weight where you can get more than ten repetitions per set is too light.

4. Increase your weight with each set. With each progressive set, you should choose a weight where you are only able to get 8-10 reps on the second set and 6-8 on the third set. Some people do four sets. If you choose to do four, you should not be doing more than 6 reps on this set.

5. Make sure to give your body the rest it needs to recover and rebuild. When working with heavy weights it is necessary to give your body an adequate rest period between sets. I would recommend somewhere between a minute to a minute and a half. You cannot work at a fast pace when dealing with heavier weights. At the same time, your body needs resting days in between workouts. I would say that four, maybe five days at the most, of training per week. When your routine involves heavy weights, it is imperative to give your body resting days to recover. If you were to work out every day your body and muscles would be constantly broken down.

Supplements

Supplements propose a topic for discussion. Should you take them or avoid them? It all depends on what your goal is. If you are looking to build muscle, then protein will sufficiently help you obtain your goal. Muscles are comprised of proteins. Therefore, a supplementation of protein into your diet would be a wise decision.

Amino acid pills are another supplement that is available to take. These provide a similar effect that protein does. Long chains of amino acids make up proteins. Since these are the building blocks for protein, they also promote muscle growth.

Creatine and other forms of supplements are also available on the market. Should these be consumed to help enhance performance and/or physical appearance? Creatine provides the body with muscular endurance, lean muscle growth, and energy. With all of these benefits, why would you not take this supplement to help with your workouts? Although it provides many positives to enhance your workout, creatine has many side effects that can result for its consumption. Creatine can give you acne on your back, chest, and face. If one takes creatine and doesn't work out to "use up the dose consumed," then creatine can actually be detrimental. It can cause in an increase in weight. While taking creating you must consume high amounts of water daily. Creatine dehydrates the body, so you must keep yourself well hydrated to avoid the harmful effects that creatine can cause.

There are supplements geared for weight loss or burning fat. These products such as Hydroxycut I would consider on the high risk end for possible detrimental side effects. These, along with creatine, require keeping well hydrated. If these products are consumed without following the directions, you can suffer severe side effects.

Then there are the illegal supplements for rapid muscle growth. Steroids and human growth hormone (HGH) fall into this category. I strongly agree to steer clear of these supplements. They have a higher risk for serious side effects. Steroids can cause hair loss, acne, and can even affect a male's reproductive parts. These are serious effects that I personally do not think are worth the risk. Besides, they are illegal!

Supplements are everywhere. Well not everywhere, but they are quickly growing in supply and popularity. If you are considering trying a supplement, my best advice is to research a product before purchasing it, and even more importantly, putting it into your body. Ask a knowledgeable person any and all questions you may have. Obtain as much information as you can about the product before consuming it.

Have You Kept Your New Year's Resolution?

Many people make it their New Year's resolution to get into better shape. However, after about a month or two of the day to day grind of exercising they slowly give up on their resolutions. Perhaps it is because they are too busy and can't find time to accomodate for the change in schedule that they have proposed. Possibly this failure to keep an ongoing resolution is due to their old habits: laziness. Well this is a call out for those of you who both have and have not kept your resolutions. If you have kept your resolution, keep going to the gym and participating in exercises that will help you reach your ultimate goal. And for those of you who have let the pain of hard work and determination defeat your resolution, it is not too late to get back in the swing of things. After all, there are still almost ten and a half months left for the year. A minor slip up by taking a break for a couple of weeks will be overlooked if you get back on the right path. Better than overlooked, it will be self-rewarding in the end if you continue to have a regular work out routine each week!

Eating Habits

If you are trying to get into shape, one of the most important aspects of helping transform your body is your eating habits. Eating foods that are too high in fat (especially saturated) and sugar are not good sources of energy. These foods can nearly erase the hard work that you have just expended during your workout. Eating healthy foods in combination with having good work outs is a good recipe to live a healthier lifestyle. Carbohydrates and proteins are good sources of energy that you should look to refeul your body with after a strenuous exercise.

Spring Break.......Quickly Approaching

Everyone who has plans on migrating to a warm climate scene for one week during spring break is interested in looking their best. It all starts with the mad rush to the gym. Of all the people who pack the gym this time of year, there are a good amount that are simply trying to get that last minute 6 pack before they head off for their break. Just like studying for finals, cramming to mold your body to get those perfect abs isn't the best way to obtain your goal. While cramming for finals allows you to retain some information, making yout way to the gym a large amount of times right before spring break doesn't always provide the best results. This "exercise cramming" can show some slight changes. However, the best way to get in shape for spring break, is to already have had a consistent exercise routine running and to continue with your normal routine. I know this takes dedication, but dedication is one of the most important ingredients in forming that "holy grail" 6 pack. So, if you are one of those people who are trying to cram exercising in before the vacationing starts, it is a good idea to keep in mind that results are hard to see in just a months time or less. This isn't to discourage anyone from starting an ongoing routing from here, but it is just to let you know that a 6 pack is much harder to come by than in one month.

Recreational Center here at Purdue

I have to admit myself, that the cold weather is discouraging to perform any type of physical activity outside this time of year. The Recreational Center located on Purdue's campus provides an escape from the frigid temperatures. So there is no reason, except being lazy, that you can't help to stay in shape during the winter months. There are many ways that students here at Purdue University can get involved and stay active to help keep those unwanted college pounds off. The Co-Rec offers a variety of activities for people to get involved in. They offer a swimming pool, weight area, machine area, cardio theater, racquetball courts, basketball courts, ping pong tables, and an indoor track. This is a list of equipment that the recreational center offers. There are a wide range of classes that are offered. These classes range from kick boxing, to fencing, to boxing. If you need assistance in your workout the staff there would gladly assist you to help you accomplish your desired goal.

Welcome to Feeling Fit!

This is an introduction to feeling fit! This blog pertains to people in their teens and twenties. It will benefit you in many ways. My blog is designed to help people who have many different goals. There are many different ways of being fit. There are many different levels and intensities people can go to in order to stay fit. This blog is also designed to inspire people to become physically active. It is intended to change the "couch potato" into a more active, healthy person.