Tyler Wall
4/7/11
Process Analysis
How to Properly Exercise
When the word exercise or workout is used the first thing that comes to mind is that actual activity that you must do, but what is often forgotten is the prior and post training that is just as vital. Many of these small steps are overlooked in the process of exercising. The average Joe would not even realize that they are missing most of these steps in their daily routine. To ensure that you are getting the most out of every exercise it is crucial to do the following steps: Eating healthy, Warming Up, Stretching, Exercising, Cooling Down, Stretching, and finishing off the exercise with a healthy meal. If you follow these steps I can ensure you that you will see progress and prevent many injuries.
Before even getting dressed in your athletic attire you should start with the fuel that you put in your body. Prior to the work out you should try to eat simple carbohydrates such as multigrain bread along with some sort of protein. The carbohydrates will give you the energy in the beginning of the exercise. Try to avoid any food that is greasy or that contains any simple sugars or high fructose corn syrup.Once the carbs are expended the protein takes longer to digest so it will sustain your body’s needs during the workout. Eating the proper foods is key, but you must remember to not over indulge. Over indulging will weigh you down and can even result to projectile vomiting.
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After you have the right fuel in your body you can finally take the first actual step towards the workout. When you wake up on a cold morning many people go outside to start there car 10 minutes before they are ready to leave so it warms up. This is to not only make the inside of the car warm but also to let the engine heat up. Starting a cold engine and flooring the gas pedal immediately can result in damage. The same can be said about your body. If you exercise is going to be running then you should not just leave your house sprinting as fast as you can, rather you should start at a nice slow pace. You should maintain this pace till your first sweat. If you workout is going to comprise of weight lifting then you should do at least 10 minutes of running or biking to warm up your muscles. Doing this warm up stage can prevent many strains and muscle tears.
Now that you are all warmed up your edging to finally exercise, but you still have one more step. Stretching is one of the most under rated parts of a workout. It is often over looked not only by the daily exerciser but also by college and high school athletes. Flexibility can prevent many injures for the average Joe but also the more flexible you are the faster and stronger you are. If you are going on a run you should focus on stretching your ham strings, quads, calves, and also your lower back. Lower back pain is something that plagues many of us, but it can be improved by a simple stretching routine. If lifting is your exercise of choice, you should start out with a weight that you know is manageable and easy to perfect the motion. After using the light weights to stretch you can then head onto your desired weight.
I know you thought it would never come, but it is finally time to workout. Depending on your form of exercise the protocol can differ but for the most part the goal is the same. It is called a workout for a reason, and work is the key word. This should not be easy but also you should be able to move the next day. Keeping this in mind you should strive to make your exercise as aerobic as possible to maintain a healthy heart and body weight. Trying to push yourself will ensure that you are making progress and will prevent you from slacking. As long as you try to do this every time then you will get closer towards your goals.
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With society's ever increasing price tag of education, public schools have gone to great lengths to cut costs from the unessential activities during and after school hours. First it was the obvious luxury of music programs and art classes; however, with the desperate need for teachers, athletic programs have felt the grunt of this expedition. Now, more than ever, youths in our communities are ...
Now that you finished your exercise you think that you are finished but that is far from correct. Just as important as warming up is, so is cooling down. After you’re finished with that actual exercise part of your workout you should slowly come to a stop. If you are running for instance your last 10 minutes of your exercise should be a nice jog. This will not only help to circulate your blood through your body to prevent lactic acid build up, but will also help prevent injuries.
You’re cooled down and ready to sit back in the chair but once again you are wrong. How can you forget about stretching? It is key that before you call it a day that you stretch again. Loosen up all those muscles, tendons, and ligaments that you just stressed. This will not only prevent injuries but will make tomorrow morning feel a lot better. Also this will prevent the suitcase look for you weight lifters. You know what I mean how it looks like your carrying a suitcase in each hand. This is not desirable actually it is poor posture and can lead to injures.
Now that your all limber there is only one step left in the process, and that is to refill your tank. By tank I mean your body and by refill I mean good food. It is terrible to eat directly after a workout because your body is focused on repairing the muscles instead of digesting the food. This will lead to direct fat storage. Instead you should wait 45 to 60 minutes after to consume food. Also a full dinner should not be your first choice rather a fruit that is low on the glycemic index and some sort of protein. This will ensure lean muscle and also help burn fat.
In review, Exercising is in no means a simple process if done correctly. But if broken down into the simple steps like above such as stretching, warming up, cooling down, and eating right, it is to accomplish. If you follow these steps I can ensure that you will make progress towards your attainable goal. Also make a goal you know that is realistic and if you’re sore push your self to do it everyday.
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