Tag Archives: muscles

Getting to the Core of Exercise

Author: Dr. Lanny Schaffercore exercise w-ball

Core conditioning is a fitness buzz word these days but few are actually doing it correctly. Many confuse it with abdominal training when in fact the core covers your body from your groin to your shoulders (front, side, back and inside-out). Your core offers stability, balance and flexibility to all your movements. An improperly conditioned core will limit movement capabilities and predispose you to injury whether you are performing every day activities or complex sports movements.

The aim of working the core muscles is primarily one of stabilization and coordination versus strengthening. There are many muscles in the core including the lower back, superficial front and side abdominals, deep abdominals, deep back muscles, and the hip and pelvic muscles. It is the deep muscles that usually get neglected. The ultimate aim of core conditioning is to insure the deep trunk muscles are working correctly to control the lumbar spine during dynamic movements such as lifting a box. The deep muscles act as stabilizers and are isometrically contracted (contraction with no movement). Thus when training your core you should start with the inside and work outwards.

Exercises and products intended to train the core do so by creating resistance and instability so the core muscles must respond to maintain balance. Core exercises often imitate moves we employ in daily life or sports,  reducing the strainbosu-ball we put on our limbs daily. Some popular core exercises come from Pilates which uses both the bodies own resistance as well as balance devices such as foam rollers. The swiss ball provides an unstable platform to perform a variety of core strengthening moves on. Another newer balance and core developing device is the half domed shaped Bosu. Whatever type of exercises and equipment you choose start slowly. Even if you are a finely tuned athlete chances are you do not have a well developed core. Core strength is important for all ages and fitness abilities. Incorporating core training into your exercise routine can reduce muscular fatigue, avoid muscle strain and injury, improve posture and improve strength and mobility.

Article Source: http://www.articlesbase.com/fitness-articles/getting-to-the-core-of-exercise-85397.html

About the Author: Dr. Lanny Schaffer is an Exercise Physiologist and the President of The International Fitness Academy. To find out more cutting edge fitness ideas and information go to aerobic-exercise-coach.com.

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This policy is valid from 12 November 2009.  This blog is a personal blog written and edited by me, C. Small.  For questions about this blog, please contact cvsmall.small@gmail.com. This blog does not accept any form of cash advertising, sponsorship, or paid topic insertions.  However, since I am an Affiliate of the advertisers in this blog, if you buy something I will get paid, not much but I’m retired and need whatever I can get. The compensation received may influence the advertising content, topics or post made in this blog. That content, advertising space or post may not always be identified as paid or sponsored content.  Even though I receive compensation for the advertisements, I always give my honest opinions, findings, beliefs, or experiences on those products.  The views and opinions expressed on this blog may not be my own, but I agree with them.  Any product claim, statistic, quote or other representation about a product or service should be verified with the manufacturer, provider or party in question.  This blog does contain content which might present a conflict of interest. This content may not always be identified.

How Does P90X Work?

Author: Kevin Trentp90xdvd

P90X is a high-intensity workout program that was developed by fitness guru Tony Horton to reshape your body in only 90 days. The program makes a lot of claims about losing weight and toning your entire body. So, just how can P90X and Tony Horton make these claims and stand behind them? Here are the specifics on how the P90X workout exactly works.

Muscle Confusion

The muscle confusion principle is the key to P90X and reshaping your body. Tony Horton developed this workout technique so that your body was always being challenged during every workout. This is effective for losing weight and getting toned because your body never gets used to the exercises and always has to put forth effort to get the workout done. Your muscles are constantly confused, which means that they are going to be burning fat and calories like crazy. This accelerates a person’s results since your body is never going to plateau. You can continue to lose weight and develop muscle throughout the whole 90 days and beyond and not have to worry about your body plateauing and your exercise efforts are never wasted.

Diversityp90x male

With the P90X workout, you get 12 different workouts that are done on a set out schedule depending on what level you are starting at. P90X easily gets rid of the boredom of exercising, as you could be doing yoga one day and extreme cardio and plyometrics the next day. Most people who start an exercise program get bored after a few months because it’s all the same exercises and workouts. P90X offers a diverse offering of 12 different workouts that will definitely keep you from being bored during the program.


There is no wasted time during your P90X workouts. Every exercise in every one of the 12 workouts that you do are specifically done for fat burning and strength building reasons. With some workouts you may have wasted exercises that may do nothing for your body. With P90X you have different levels of difficulty which means you are always getting an efficient workout no matter if you are a beginner or a seasoned pro. You get at least an hour of constant sweating and fat burning with little rest during the workouts. No one wants to waste time when they are working out. People have busy lives and need a workout that is efficient and will utilize every minute of the workout to losing weight or getting toned. That is exactly what P90X does.

p90x313 femaleTony Horton’s P90X is not a miracle cure or anything like that. It is a well-developed workout program that takes effort and time on a person’s behalf to lose weight and get the toned body that they want. P90X will not work if you do not commit fully to the program. The P90X workout uses muscle confusion as well as exercise diversity to help people lose weight and get the toned body they want. A person has to put in the efforts for the program to be a success.

Article Source: http://www.articlesbase.com/health-articles/how-does-p90x-work-1154348.html

About the Author:  Tiffany Brunskole is a writer for Surfer Body Fitness, an Online retailer who specializes in workout products and supplies from Beachbody fitness such as P90X. P90X can help you burn more calories and achieve weight loss faster.

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This policy is valid from 12 November 2009. I am C. Small, the administrator for this blog. For questions about this blog, please contact cvsmall.small@gmail.com. This blog does not accept any form of cash advertising, sponsorship, or paid topic insertions. However, since I am an Affiliate of the advertisers in this blog, if you buy something I will get paid, not much but I’m retired and need whatever I can get. The compensation received may influence the advertising content, topics or post made in this blog. That content, advertising space or post may not always be identified as paid or sponsored content. Even though I receive compensation for the advertisements, I always give my honest opinions, findings, beliefs, or experiences on those products. The views and opinions expressed on this blog may not be my own, but I agree with them. Any product claim, statistic, quote or other representation about a product or service should be verified with the manufacturer, provider or party in question. This blog does contain content which might present a conflict of interest. This content may not always be identified.

Start Building Muscle With Pushups And Build Upper Body Muscle Fast!

Author: G. Jonesdecline pushup

Building muscle with pushups is the most basic, easiest way to start building upper body muscles quickly. For those of you who dont have time to go the gym, or even if you just love to do calisthenics you know you can always benefit from pushups. Building muscle with pushups is one of the oldest ways to gain muscle yet its also one of the best ways to gain muscle.

There are a variety of pushups you can do to get your chest, shoulders, and triceps busting out of your t-shirt! Even your biceps are hit to a certain extent but not as much as the other muscles. Incorporating these different types of pushups in your workout can have a huge positive effect on the muscular development of your upper body. For example, you can start  building muscle with pushups  by starting with a set of 20 normal pushups, then 15 diamonds and 15 inclines with no rest in-between. Imagine the intense burn a workout like that can have on your upper body! (Change those rep numbers according to your physical ability of course.)

Try These…

Normal Pushups – Get down on the floor, back facing the ceiling, extend and balance yourself on top of your toes. Spread your hands shoulder width apart. On the way down keep your body in a straight line downwards toward the floor, but dont let your back go down before the rest of your body goes down.

Wide Pushups – Wide push ups are self-explanatory, they are performed with your arms extended further from your shoulders. This style of pushups hits a larger area of the chest.

Diamonds – With this type of pushup you are to put your index fingers and thumbs together on the floor in the shape of a diamond. With your hands in this position you will get more direct stimulus in your triceps. This is sort of like the calisthenic version of the close grip bench press.

Decline pushups – Decline pushups concentrate on your upper chest muscles as well as all of the areas of a regular pushup. In this exercise you place your toes on a stable surface above the floor which puts your body at a downward angle. Put your hands on the floor and perform as normal.

Incline pushups – Inclines are the exact opposite of decline pushups. Incline pushups concentrate on the lower chest muscles as well as all the areas of a regular pushup. Incline pushups are performed just like normal pushups, except you want to tilt your upper body in a upward angle with your feet on the floor. Find a sturdy surface to rest your hands to perform your pushups.

Take these different types of pushups and create an intense workout. To make it more challenging, you could even have someone lay a weight plate on your back! You could even have a small child sit on your back as you perform your reps up and down! Be creative, get results, and enjoy yourself.

Women: Thigh Muscles and Knee Osteoarthritis

Author: Chrisanne Sternalthigh strengthening

Researchers at the University of Iowa Hospitals and Clinics found that women with the strongest quadriceps muscles appeared to be protected against the development of knee osteoarthritis (OA).

Timothy Spaulding, a Top Health Blogger for the Arthritis Community on Well sphere  and author of the  Current Arthritis News and Research Blog  explains the study’s results:

“The team, led by Neil Segal, M.D., M.S., followed over 3,000 women and men over a 2 ½ year period in the Multicenter Knee Osteoarthritis Study (MOST). The participants were between the ages of 50 and 79 years.

The goal of the study was to determine whether knee extensor strength would be a predictor of radiographic OA or symptomatic OA. Radiographic osteoarthritis is OA that can be determined through X-ray. Symptomatic osteoarthritis is OA that is determined by symptoms of pain, stiffness and aching on most days of the month.

Participants were evaluated for thigh muscle strength using a device that measures the strength of different muscle groups. X-rays were taken at the beginning of the study and at the end to determine whether there was evidence of OA. The participants were also surveyed at the beginning and end of the study to establish if frequent pain, aching or stiffness was present in the knee.

By the end of the study 5% men (48 of 680) and 10%women (93 of 937) developed OA detected by x-ray. In addition, at the conclusion of the study 10.1% of women and 7.8% of men displayed signs of symptomatic knee OA.

“Our results showed thigh muscle strength was not a significant predictor of radiographic knee OA,” concluded the authors.

“Women in the top third of thigh muscle strength had a lower incidence of symptomatic knee OA, while men with strong thigh muscles had only slightly better odds of developing OA symptoms compared to men with weaker thigh muscles.”

Details of this study appear in the September issue of  Arthritis Care & Research.

In many cases,   Flexcin   can help alleviate the pain associated with knee osteoarthritis. The primary component of Flexcin™ is CM8™ (cetyl myristoleate). Of all the ingredients in Flexcin, CM8™ is the most powerful. CM8™ functions in three different ways. First, it acts as a highly effective lubricant in the joints, muscles and other tissues, allowing them to move smoothly. Decrease or loss of morning stiffness is commonly noted shortly after commencing treatment. Next, CM8™ functions as an anti-inflammatory. Relief from swollen joints is often seen after the 4th or 5th week of treatment. Third, it is also an immune system modulator, which can be effectual against autoimmune diseases, such as arthritic conditions. CM8™ relieves joint pain at its source, reducing inflammation and irritation of the joints and tissues.


This policy is valid from 12 November 2009. I am C. Small, the administrator for this blog. For questions about this blog, please contact cvsmall.small@gmail.com. This blog does not accept any form of cash advertising, sponsorship, or paid topic insertions. However, since I am an Affiliate of the advertisers in this blog, if you buy something I will get paid, not much but I’m retired and need whatever I can get. The compensation received may influence the advertising content, topics or post made in this blog. That content, advertising space or post may not always be identified as paid or sponsored content. Even though I receive compensation for the advertisements, I always give my honest opinions, findings, beliefs, or experiences on those products. The views and opinions expressed on this blog may not be my own, but I agree with them. Any product claim, statistic, quote or other representation about a product or service should be verified with the manufacturer, provider or party in question. This blog does contain content which might present a conflict of interest. This content may not always be identified.

An Overview Of Kickboxing Workouts

Author: MIKE SELVONkickboxing-aerobics

Are you looking for an immensely popular way to get yourself into great shape and have some fun along the way? If so, kickboxing is an activity that is very fun and that is sometimes overlooked.

As in boxing, it boasts many health benefits such as greater stamina, improved flexibility and enhancing core strength — all while working out to your favorite music.

The real roots of kickboxing actually go all the way back about 2,000 years to Asian cultures. But, the modern version of this competitive sport was introduced in the 1970s in the United States when karate authorities made arrangements for exhibition demonstrations that allowed for full-contact punches and kicks which were previously banned from karate competitions.

Due to safety concerns, protective clothing and padding was introduced and strict safety rules were instituted for the new sport and eventually various forms of competitive kickboxing evolved into the forms that are now practiced in the United States.

In the competitive area there are a few different styles of kickboxing that can be observed. The main differences in these styles are simply the variations in some of the techniques and also the amount of body contact that is allowed under different rules.

But, the form of this sport that is bringing fun and excellent results to the fitness world is called cardiovascular (cardio) or aerobic kickboxing.

This form of the sport brings in elements of traditional boxing and aerobics in a major way. This, teamed with martial arts, creates a workout that provides great toning and overall conditioning.

However, unlike the competitive version of this sport, the cardio one does not include physical contact between participants and is not at all competitive. It has simply been designed to be an aerobic activity that is done to gain the many physical benefits of the actions.

A common way to enjoy the cardio one is to participate in a class. Classes usually start out with a warm-up period of 10 to 15 minutes and often includes gentle stretching as well as incorporating some standard exercises, such as push-ups and jumping jacks.

The warm-up is then followed by a 30 to 40 minute workout session that integrates kicks, punches, knee-strikes and other beneficial moves.

Some classes even include the use of traditional boxing equipment such as jump ropes and punching bags. After the workout, the class wraps up with five to ten minutes of cool down activities which is often followed by 10 minutes of stretching and muscle toning.

The stretching is an important component of the overall workout and should not be skipped, even if you are tempted to do so, especially if you are a beginner.

A common problem for beginners is pulling or straining their muscles. However, by doing proper stretching that is slow and gentle, this can help prevent injury and help the muscles to relax. This will assure that beginners don’t give up before they start to enjoy the benefits.

Even though kickboxing is a very fun activity, it needs to be recognized that it is also quite a high-impact sport. If you are not used to such high-intensity workouts, then you should begin with a more moderate aerobic activity to prepare.

A Quick 2 Step Guide To Losing Belly Fat And Getting Six Pack Abs

Author: Avy Barnesyoga1

Listen, I understand that getting six pack abs isn’t a simple task….well, at least for majority of us. However, if you follow a simple plan and stay 100% consistent, results will come. Take a couple of minutes out of your busy day and read this article here to learn how to lose belly fat fast…

Step #1 : Proper Nutrition -  This, my friend, is the granddaddy of them all! Nutrition is the backbone of any diet. If done improperly, results will be minimal to none. You have to eat the proper foods, and eat the right amount of meals daily in order to lose stubborn belly fat. You could have the perfect set of abdominal muscles waiting to be revealed, but if they are covered with a layer of belly fat, they’re going to stay hidden! Eat 5-6 small healthy meals daily containing protein, complex carbs (whole grains), healthy fats (monounsaturated), fiber, and foods rich in vitamins and minerals.

Step #2 : Fitness – A good fitness plan would consist of cardio, weight training, and core exercises (ab exercises). Make sure you place your primary emphasis on weight training since having lean muscle will burn off more calories…even while you rest. I recommend for you to workout 3-4 times a week. Another tip is to make sure you get complex carbs (banana) before your workout, and plenty of protein (protein shake) after your workout. This will assure your muscle tissue grows and grow properly.

Yes, you’re going to have to stay 100% consistent, but imagine the feeling you’ll get when you look in the mirror and so those ripped abs!

Common Questions and Answers Regarding Fitness

Author: Grace Soongfitness5

Numerous misconceptions and general questions revolve around fitness and training. Below are a five of the most common questions my clients ask of me and the answers I give them:

1. Can I spot train certain parts of my body?  If you are talking about spot training to get rid of the fat (reducing the size of that body part), that will never happen.  No exercise can do that.  When you spot train, you are working the muscle underneath the fat.  To  reduce fat  in certain areas of the body, you must do two things: first, reduce overall body fat through a change in your diet, and second, increase muscle tone through strength training.  Without a doubt, you can spot train to INCREASE the size of a certain area…but never the other way around.

2. Will I bulk-up if I workout?  A lot depends on the type of workout that you do and the principles behind your workout. Genetics, gender, age, diet and the quantity of testosterone your body naturally produces will determine if you’ll have a propensity to bulk up.  Generally, if you are female over 30 years old, it would be difficult to bulk up without the aid of testosterone supplements no matter how heavy you lift.

3. How often and for how long should I workout?  Suggestions by fitness organizations such ACSM, AHA and ACE keep changing as new studies and research are provided. The general agreement, however, is 3-5 days a week for about 20-60 minutes each session. A lot also depends on your goal:  lose weight , maintain your current level of fitness, gain weight or train for a competition or sport. Check with your  personal trainer  for his/her recommendation before you start because too little or too much could hinder your development.

4. What causes muscle soreness after exercise?  Delayed Onset Muscle Soreness is caused by a larger than normal burden on a muscle. Originally, it was believed that a build up of lactic acid caused the soreness.  However, research confirms that the soreness is caused by micro tears in the muscle. A release of enzymes from the muscle fibers and the muscle’s response to the larger than normal burden (placed on it) causes the irritation. As the muscles adjust to the weights, the soreness will diminish.

5. What are the best equipment to use?  In general, machines are better for the beginner. They provide more stability than free weights (dumbbells and barbells). They help you maintain form until you can master the moves.  However, machines are two-dimensional exercises (movements are limited to forward and back, or up and down) whereas your muscles are multi-dimensional (they move forward, back, diagonally and sideways). With free-weights and cable pulley machines you activate several muscle fibers at once.  However, they require more skill and control on your part.

Bust Out of Your Fitness Rut

Author: Grace Soongbenefits_pilates

Got results? You’ve been exercising on a regular basis for awhile. So, how’s it working for you? Are you noticing a change in your body? Or have you reached a  plateau ?

Monotonous weight routines. If you’ve been doing the exact same  weight-training  routine or watching 1980s aerobics videos on your old VHS player, then it’s time to mix it up! Your muscles adapt to any given exercise, which is why it’s important to consistently change your weight-training routine. Increase your weight size, add more reps, or try new exercises altogether to break through your muscle-building plateau.

Over-crunching. You do 500 sit-ups every night, and you wonder why your abs still aren’t flat. It’s probably because crunches strictly tend to work your rectus abdominus, just one of your abdominal muscles. In order to truly trim your waistline, you also need to work your external and internal obliques, and your transverse abdominus. Try a variety of abdominal exercises, including Pilates-based moves, to help whittle away your middle.

Cardio queen.  aerobic exercise  is important. You need it to burn calories and maximize heart health. But, cardio is just one part of a well-rounded fitness routine. You also need strength training and stretching. And don’t forget that good nutrition is a big part of your overall health too.

Rushing. When you race through your weight-training reps, you’re allowing momentum to take over, instead of using actual muscle. If you want to see more definition in your muscles, then you must stress the muscles to the point of fatigue. Focus on lifting and lowering your weights with steady control. Take your time, and think about the muscle behind every movement that you perform.

Relying on your workout only. If you are sedentary all day long, and rely solely on your workout to burn calories, then you are missing a wealth of opportunities to improve your overall fitness and well-being. Make just a couple of small changes to incorporate fitness all day long. Park in the farthest parking space when going to the grocery store. Take the stairs instead of the elevator. You’ll burn more overall calories throughout the day.

If You Want To Prevent Arthritis, Exercise!

If You Want To Prevent Arthritis, Exercise!lens6639232_1251306676Exercise_Routines_for_Women_Intro

Author: John Hilaire

The causes of arthritis vary, but most researchers agree that one huge factor affecting the likelihood of developing arthritis is exercise and weight.  Prevention of arthritis could be as simple as increasing the amount of regular activity you do.  Exercise not only prevents arthritis from developing, but it can prevent the further decay of bones already affected by arthritis.

Many people are hesitant about arthritis exercise, however, especially if they already have arthritis.  Some think that exercise might worsen their symptoms; however, on the contrary, exercise has been shown to reduce arthritis symptoms.  The key to arthritis exercise is knowing what type of exercise to do then, you can begin steps toward prevention!

How Does Exercise Prevent Arthritis?

Exercise is a great way to prevent the development of arthritis.  Exercise accomplishes three main goals which can help to prevent arthritis: weight control, strengthening of muscles, and injury prevention.

People who are obese or overweight are more at risk for developing arthritis.  This is because excess weight puts additional stress on joints.  By losing a little weight, you  can reduce your chances of developing the disease by as much as 30%!

Strengthening muscles is another way exercise helps to prevent arthritis.  By strengthening your muscles, you are providing greater support for your joints, thus decreasing your risk.

Finally, exercise has been shown to reduce the likelihood of injuries, which is one of the main causes of arthritis.  By decreasing your risk of having a bone fracture of a torn ligament, you are also reducing your risk of developing arthritis.

What Type Of Arthritis Exercise Should You Do?

In order to prevent arthritis, the exercise you should focus on is both strength training and aerobic exercise.  Strength training, which uses tools such as plastic bands, can help to build muscle and decrease your risk of arthritis development.

Aerobic exercise, such as swimming and walking, can contribute to weight loss, which can also reduce arthritis risk.  While many might think that these activities would only worsen the effects of arthritis, no research has ever supported these conclusions.  Water aerobics are a great way to prevent the further effects of arthritis, because it provides aerobic exercise that is low impact.

Other activities, such as range of motion exercises and agility exercises, can help to prevent arthritis by keeping the joints limber.

A Healthy Life Style

While arthritis prevention isn’t the only reason you should exercise, it certainly is one of the most important.  Remember, exercise is good for you no matter what your condition, so begin reaping the many benefits of exercise today!

10 Tips for Avoiding Injury During Sports Play

Author: John PerryRunning

Playing sports is a lot of fun.  It’s one of the most exhilarating activities that you can do.  Not only is it fun, though; it’s also healthy.

Playing sports can also be a form of body and mind exercise.  It can strengthen your muscles and your bones.  It also improves your thinking abilities since sports activities hone your mind in matters of strategy and technique.

In fact, playing sports is such a great activity that it can even improve your personality in the aspects of fairness and good sportsmanship.  However, that’s not to say that there are no downsides to playing sports.

Playing sports can be quite dangerous especially if you’re inexperienced.  If any accidents occur when you’re playing sports, the effects can range from mild to serious.  You can either get a minor bruise, a moderately severe sprain, or an injury that you will have to live with for the rest of your life.  You might even sustain an injury that could cost you your life.  So, it’s quite important to know how to avoid these sports injuries in the first place.

The Proper Gear

The first thing to do when you play sports is to prepare all the equipment that you will need.  Your equipment includes not only the balls, the nets and such necessary implements but also your protective equipment.

For example, in football (which is arguably one of the roughest sports) there are a lot of protective gears that you need to put on.  The first and probably the most important one is the helmet which is protection for your head or your cranium.

Helmets differ depending on the sport you’re going to play.  Football helmets are much bulkier than other helmets.  For one thing, football helmets are complete with a face guard and they almost completely cover the head.

There are other protective equipment like ankle guards, shoulder pads, shin guards, mouth guards, and knee caps.  All of these are designed to protect the important parts of the body from any injury.

If you participate in football, chances are high that you’ll be falling a lot.  All these pads cushion your body whenever you fall or forcibly collide with another player.  They therefore help in preventing bone fractures or sprains.  Such equipment may be bulky and heavy and they might prevent you from moving freely but, then again, isn’t it always better to be safe than sorry?

Get a Physical

You need to consult with your doctor before you become active in any sports activity.  Get a physical exam.  This is a precautionary activity that is usually required of professional athletes.  It wouldn’t hurt to follow their example even if you only plan on playing football with your weekend buddies.

Warm Ups

Before doing anything strenuous, you have to warm up your body.  Some people forgo doing warm-ups because they think that it’s too troublesome; they’re too impatient and want to get into the game the game immediately.

But this shouldn’t be so.  Warm-ups are incredibly important because they condition the body for the work-out that it’s going to receive.  Also, contrary to what other people think, warm-ups don’t necessarily mean stretching.  In fact, stretching should be saved until after you’ve warmed your body up a little since if you stretch yourself too much, you might end up tearing a few ligaments.

The first thing that you should do when you’re warming up is to take a light jog.  Then, when you’re done, start stretching your muscles starting from the head down.  You can start by rotating your neck, then your shoulders, then your arms, then your waist, your hips, your legs, and then your foot.  Sixteen counts on each body part should do.

All in all, warm-ups should last for 15 to 30 minutes.  Stretching helps by improving the blood circulation in the said body parts and also by increasing the body’s temperature.  That way, once you get into the field, your body will be more than ready to accommodate all the strenuous tasks that it will have to do.

Strength Training and Bodybuilding Exercises

If you want to be in top form when you play, your body must be in top form, too.  Aside from giving you the required energy for sports, though, a well-honed body is also more resilient, more flexible and, therefore, less susceptible to sports injuries.  Therefore, you should have strength training and regular bodybuilding exercises.


To avoid sports injuries, you’d do well to be good in your chosen sports.  Thus, you’d better practice, practice and practice some more.  Of course, do not do this without proper supervision.  If no one qualified is there to supervise, no one would be able to tell you whether what you’re doing is right or wrong.

Following Rules

Rules are there for a reason.  Usually, they’re qualified into two:  rules made for scores or points and rules made for common courtesy.  You see, some sports can be dangerous and there are some rules that are put in there for the sake of minimizing injuries and accidents.

Some rules in football that are focused on safety involve the types of blocking and tackling.  If you block the opponent by grabbing him by his face mask, then your move will be considered illegal.  Also, there’s a rule that prohibits tackling from behind and tackling using the top of your helmet.  These rules are made for the official football league but they should also be used in informal games.

Safe Venue

Of course, when you play sports, you have to choose a safe place to play.  When you’re playing rough contact sports like football, it’s best if you choose to play on a grass field.  It won’t help if you play on concrete because if some accident does happen, falling on the cold, hard concrete will only make the fall harder.

Body Mechanics

When playing sports, you should employ what’s called “body mechanics”.  Body mechanics maximizes your body’s potential for movement even as it minimizes the stress that it sustains.

For example, when jumping, make sure to bend or flex your knees to lessen the chance of joint dislocation when you land.  Learn all about the techniques that can make falling easier and less severe on your body.

Constant Awareness

Also, when you play sports, you must constantly be aware of what’s happening around you.  It won’t help if you’re not cooperating with your teammates.

For example, if two of you are trying to catch the ball, pay attention or you might crash into each other.  If someone’s planning to tackle you, try to dodge.  Evading is way better than getting hit since the latter leads to injuries.

Muscle Straining

It’s inevitable that your muscles will start to hurt when you play.  Muscle pain is oftentimes normal, but that doesn’t mean that you have to ignore it.  Never play through the pain because it will aggravate your condition.  Take a break when your muscles start hurting.  Rest the body part that hurts.  It will also help if you elevate it.  For example, if your leg is hurting, prop it up on a pillow or two.

It’s perfectly understandable to want to get right back in the game after you’ve sustained an injury especially if it’s an important game.  But you have to remember that safety always comes first.  If you disregard your injuries, it might get worse and the damage might become irreversible.

Sports are fun and all but that doesn’t mean that you have to give up your body in order to play them.  Remember that there are things that are more important in life, like your own safety and wellbeing.  Be wise when playing sports, have fun but don’t let it cloud your judgment.