Personal Training (In The Comfort of Your Home)

When it comes to exercise many people would rather lift weights for 12 consecutive hours then even look at a treadmill for 10 minutes. If you are bored of using the elliptical everyday add some variety with these 3 fixes.

Cardio Fix #1:
Take up a cardio kickboxing class: Successful kickboxing classes can burn upwards of 800 calories per hour. In addition to burning a ton of calories these classes are fun, fast-paced and are arguably the single best way to vary your cardio routine.

Cardio Fix #2:
If a fitness kickboxing class isn't your thing or you prefer to exercise in the comfort of your own home grab a jump robe and but your self a heavy punching bag. Jump rope for 3 minutes then do 2 or 3 minutes on the bag and you will be blown away at the results you make.

Cardio Fix #3
Grab a friend and take up a new sport. Get involved with a league. Not only will this help to keep you in shape but also you will have something to look forward to each week.

First things first you need to become aware of one very important concept. You should always stretch at the end of a workout when your muscles are warm never when cold at the beginning. That being said let's take a look at the 7 methods of stretching:

1) Static Stretching- stretching the muscle then holding it.
2) Passive Stretching- having a partner assist you in stretching.
3) Active Stretching- stretching without a partner.
4) Ballistic Stretching- bouncing back and forth during a stretch.
5) Dynamic Stretching- similar to ballistic stretching but more controlled.
6) PNF Stretching- refers to proprioceptive neuromuscular facilitation. This form of stretching contracts the muscle.
7) Aided Stretching- performed with the help of a machine.

The safest and most effective way to stretch is using method #1 Static Stretching:

- This method can be used by anyone even those with limited flexibility
- Decreased risk of injury
- Beneficial for people going through rehabilitation.

Hold each stretch for 15-20 seconds and perform 3 sets of each stretch.

Ballistic stretching is the most dangerous form of stretching and should only be used with an experienced trainer for sport specific needs if at all.