It’s tempting to skip the warm up and go straight for the work out, especially when we’re short of time. It may save time, but it’s not the best plan to stay safe. While it’s logical to go as hard as you can for as long as you can, this is not a good way to treat your body.

A proper warm up helps increase muscle flexibility; meaning you’ll be able to stretch farther and will be less likely to overextend during your regular workout. Warming up does exactly what it sounds like: it warms up your body. This increases blood flow, slowly raises your metabolism, and raises the temperature of your muscles. This makes sure they’re ready and prepared for a hard workout. When your muscles are ready to go, your performance during the actual workout is improved. This not only means you can beat out your competition more easily, it also means your body is doing more and functioning more efficiently; giving you the most from your workout.

The best way to perform a good warm up is to do the activity you’re planning on doing at a lower pace. For example, if you’re going for a run, run at half speed for 5 minutes, then ¾ speed for another 5 minutes before you get up to full speed. If you play a sport and can’t “play slowly” for a few minutes, try doing a light workout with another activity. Jog laps around the soccer field or run drills slowly before a game. This will at least give your muscles some preparation for the coming activity.

It used to be that we were told to stretch before each exercising session to keep ourselves more flexible and injury free. When muscles are more stretched out, you’re less likely to overextend them. While the theory is correct, we are generally taught to do static stretches, which actually does little good before a workout. You should try to include dynamic stretches which involve moving and using momentum to stretch without going beyond your normal range of motion. Normal static stretches, like the kind you do in gym class, are great, but should be done on a daily basis, not just when you work out.

In addition to a warm up, you should also be sure to add a cool down to your workout as well. Just do the opposite of a warm up and slowly bring yourself back down from extreme activity levels slowly. Just like a warm up, you can best do this by performing your same activity at a slower pace. You should also include stretching exercises in your cool down as well.

You may not bother with a warm-up because you feel you just don’t have the time to add it into your routine; however, if you workout hard a little less and warm up more, it can actually give you more time to work out in the long run. A few minutes of warming up are nothing in comparison to the time you may have to skip working out because you’re injured. A good warm-up is always a good idea.

With all the T.V. shows, computer programs, and video games available now, it’s hard to get kids up and moving anymore. That’s one big reason why childhood obesity is becoming more and more prevalent. Getting your child in shape doesn’t have to be a fight; you just have to find activities they enjoy that are good for them as well. Here are some great workouts that will entertain your kids at the same time.

Tennis. If your child isn’t into traditional team sport, then tennis is a great alternative. It gives a great cardio workout while also working various muscle groups and improving hand-eye and overall coordination. Plus, even though your child isn’t necessarily working on a team, tennis is a great way to meet and socialize with other kids.

Hacky sack. This is a simple cheap way to get your kids up and moving. It also teaches coordination, balance, and helps your kids socialize and work together in a group to accomplish something. Plus, unlike most group sports, there are no teams so children are trying to beat their old records instead of trying to win.

Dance. Sure, you can enroll your child in dance classes, or you could just turn on the radio a couple times a week and make up silly dances to go along with the songs. This not only encourages movement, balance, and coordination, it also work out kid’s brains by getting them to be imaginative.

Video games. These have gotten a bad rap in the past few years, physical video games have come a long way since the original Nintendo. Now there are tons of products available that get your child to stand up and move. One popular game series is Dance Dance Revolution. There are also games on the new Nintendo Wii system that encourage physical movement. These are a fun entertaining way for your kids to get a workout while they play video games. And trust me; these are just as addictive as other video games.

Soccer. There’s a reason there are so many soccer mom’s around; because these moms know that soccer is a great way for children to get their heart rate up, improve their footwork skills, learn teamwork, and have fun at the same time. Plus, if you’re worried about the problem of intense competition, there are many areas with leagues that don’t keep score. This has been and still is a great way for your kids to stay in shape.

Swimming. Doing laps is a great way to get an aerobic workout without causing a lot of wear and tear on your child’s growing bones and joints. It’s fantastic and increasing endurance and stamina. Plus, a pool is a great place for them to hang out, play, and meet new kids in the neighborhood during the summer.

Jumping rope. This is a great workout whether it’s done the traditional way, or the newer more faced paced version. This can help your child meet new people, and some areas even have it as a competitive sport.

So why not get your child involved in one of these great activities? You could even get a workout yourself by joining them or just helping them practice regularly.

With all the T.V. shows, computer programs, and video games available now, it’s hard to get kids up and moving anymore. That’s one big reason why childhood obesity is becoming more and more prevalent. Getting your child in shape doesn’t have to be a fight; you just have to find activities they enjoy that are good for them as well. Here are some great workouts that will entertain your kids at the same time.

Tennis. If your child isn’t into traditional team sport, then tennis is a great alternative. It gives a great cardio workout while also working various muscle groups and improving hand-eye and overall coordination. Plus, even though your child isn’t necessarily working on a team, tennis is a great way to meet and socialize with other kids.

Hacky sack. This is a simple cheap way to get your kids up and moving. It also teaches coordination, balance, and helps your kids socialize and work together in a group to accomplish something. Plus, unlike most group sports, there are no teams so children are trying to beat their old records instead of trying to win.

Dance. Sure, you can enroll your child in dance classes, or you could just turn on the radio a couple times a week and make up silly dances to go along with the songs. This not only encourages movement, balance, and coordination, it also work out kid’s brains by getting them to be imaginative.

Video games. These have gotten a bad rap in the past few years, physical video games have come a long way since the original Nintendo. Now there are tons of products available that get your child to stand up and move. One popular game series is Dance Dance Revolution. There are also games on the new Nintendo Wii system that encourage physical movement. These are a fun entertaining way for your kids to get a workout while they play video games. And trust me; these are just as addictive as other video games.

Soccer. There’s a reason there are so many soccer mom’s around; because these moms know that soccer is a great way for children to get their heart rate up, improve their footwork skills, learn teamwork, and have fun at the same time. Plus, if you’re worried about the problem of intense competition, there are many areas with leagues that don’t keep score. This has been and still is a great way for your kids to stay in shape.

Swimming. Doing laps is a great way to get an aerobic workout without causing a lot of wear and tear on your child’s growing bones and joints. It’s fantastic and increasing endurance and stamina. Plus, a pool is a great place for them to hang out, play, and meet new kids in the neighborhood during the summer.

Jumping rope. This is a great workout whether it’s done the traditional way, or the newer more faced paced version. This can help your child meet new people, and some areas even have it as a competitive sport.

So why not get your child involved in one of these great activities? You could even get a workout yourself by joining them or just helping them practice regularly.

Most people have heard of yoga, but many aren’t aware of its great benefits.  Yoga is a method of posing and deep breathing that can improve strength, flexibility, stamina, and relieve stress.  If you’ve ever thought about trying yoga, now is a great time to start.

The first thing you need to do is figure out what type of yoga you want to try.  This may seem simple, but there are 40 different types of yoga to choose from.  Each one has its own benefits, strengths, and requirements.  Which one is best for you will depend on your current physical fitness level, what you’re looking to accomplish in yoga, and your own personal preferences.  If you plan to take classes, you should check to see what types are available in your area before you choose.

While you can find tapes and books that teach you various yoga poses and techniques, you will get the most benefit from attending a class.  A qualified instructor will be able to tell you if you’re doing everything properly; doing the poses correctly will give you the biggest benefit.   One thing you should be aware of that many people may be uncomfortable with, is touching.  Your instructor may move you around if you’re posing incorrectly, or massage you for further relaxation.  If this is a big problem for you, then you may want to learn through a different method.

When you go to a class, you should be prepared.  Remember to wear loose clothing that you can move around in.  If you’re unsure of what will go on in a class, look up your type of yoga online or ask someone who has been to a class before.  When you show up, be sure to inform the instructor that you’re new so they can provide you with extra help, and don’t be afraid to ask questions during the class.  If you find you like the techniques used in the class, you should make it a point to come regularly to experience the full benefit.

While you may want to try yoga as a physical fitness regime, you may also be interested in its other aspects.  Yoga is more than just posing and deep breathing; it is a belief system that involves all aspects of life.  If you find your classes beneficial, you should do more research into this fascinating subject.

We all know that exercise that can help you lose weight and get more energy, but what about helping you sleep?  Studies have shown that people, particularly women, who regularly exercise during the day, sleep longer and better at night.  So, before you reach for the sleeping pills why not try going for a run, taking a trip to the gym, or signing up for a yoga class.

Many people have trouble sleeping because they are overly stressed.  The worst part about this is that sleep deprivation can increase your cortisol levels, which makes you feel more stressed.  It can also make you irritable and less able to deal with stressful situations.  This is why most insomniacs have increased levels of stress hormones.  While exercise makes these hormones rise initially, after several hours the levels fall.  These hormones levels actually become lower than before you exercised and lower than they would be if you hadn’t worked out.  Regular exercise can end the vicious sleep-stress cycle once and for all.

Most insomniacs simply can’t clear their mind of their problems when they lay down to bed.  The stresses of the day run repeatedly through their minds instead of relaxing.  Exercise can be a time to escape the stressors around you and figure out solutions to your problems.  If you figured out what to do about your latest work crisis during your morning run, you don’t have to stress over it at bedtime.  This leaves your brain free to sleep.

Exercising also makes you need sleep more.  The more you work your muscles, the more they need to regenerate through sleep.  While you may think this just going to make you more tired when you can’t sleep, it will probably actually help you have a deeper, more restful sleep.  Even if you can’t sleep more, you’ll sleep better and be more rested and energized in the morning.

An important part of using exercise to cure insomnia is timing.  As I already mentioned, exercise produces chemicals in your brain that make you feel more awake and energized.  This is why it’s not a good idea to exercise before bedtime, but how close is too close?  It is generally recommended that you exercise more than four hours before you sleep; however, you may find you need a longer rest period.  If you find you’re not sleepy, start pushing your exercise earlier gradually till you find a good time.  Obviously, the best time to exercise is in the morning, and this will make you feel more energized all day long.

If you absolutely can’t exercise during the day, there are things you can do at night instead (or in addition) to help you get to sleep.  Studies have shown that exercises as simple as stretching can help improve insomnia symptoms.  You can try doing stretches or yoga closer to bedtime to help you relax.  You can find books or join a class to learn specific positions and more to promote relaxation and sleep.

While exercise helps you sleep more, it has other wonderful benefits.  Exercise helps you lose weight, feel great, and have more energy during the day (and so will sleep).  Before you try supplements, pills, or other crazy sleep solutions, try working out first.  It will cure your insomnia along with some great positive side effects.