When you see someone performing push-ups it seems easy as they are just lowering the body to the ground and again bringing them back. But it is not easy as you assume. Also, push-ups need to be performed correctly. If you don't do push-ups correctly then there will be no use in doing that. Here are some things you need to know before preparing out for doing push-ups.
On what muscles do push-ups impact
Many people think that push-ups are a type of upper body exercise. But actually, they are not correct. Push-ups are a type of full-body workout. Push-ups will help you to strengthen the muscles present in the arms, back, chest, and even abdomen. They also show an impact on your quadriceps the muscles that are present in your front thighs.
National Academy of Sports Medicine says that some muscles have an impact due to push-ups. Some of them are pectoralis or chest muscles, anterior deltoids or shoulder muscles, biceps, triceps, the upper back muscles that connect spine and shoulder blades, and the muscles that extend from head to neck. All these muscles belong to the primary group.
Push-ups also show some impact on secondary muscle groups like the serratus anterior a fan-shaped muscle at the top of your ribs. coracobrachialis is a long slender muscle that is present in the upper arm.
Are push-ups safe for everyone?
This is the major question one needs to know when performing push-ups. If you are a beginner in push-ups then you need to start by doing some modified push-ups. The modified push-ups include box push-ups, knee push-ups, or standing push-ups that are performed against the wall. Most fitness experts and trainers suggest that if you are a beginner then it is best to perform modified push-ups for a year or up to six months.
If you are a pregnant woman and you do push-ups regularly it is advised to modify your push-ups that will show less impact on your abdominal muscles. This can be achieved by doing box push-ups or knee push-ups or standing push-ups that are done against the wall.
If you have any injuries or facing any issues like pain in the chest or shoulder pain you need to consult a professional trainer or a certified trainer who is an expert in their area. You need to follow the guidelines given by them to avoid any re-injuries. Also, some experts always suggest to consult a doctor before practicing push-ups.
How many push-ups you should do?
This is also an important question you need to consider if you are a beginner. But you need to know that this will vary from person to person according to their age and fitness levels. If you are a beginner then most the fitness experts suggest between and one and three times a week performing three sets of five to ten push-ups.
Also, most fitness experts suggest you start with either box push-ups or knee push-ups. This will help you to get used to push-ups and once you are done with these push-ups you can start with actual push-ups. These push-ups will also prevent the risk of injuries.
Once you complete three sets of five to ten push-ups then you are all set to perform regular push-ups. Many fitness experts say that there is no need to worry even if you do a single push-up. You can do as many as you can.
How to do push-ups correclty?
Here is a step by step guide to perform push-ups correctly.
Traditional Push-ups
Box push-ups
Knee push-ups
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Summer heat will put you under extra stress when performing exercises in the summer heat. But here you have an option to move your workout area to the room that has an air-conditioner. But some people who love to perform exercises in outdoors don't like it at all because they always love to work out outdoors.
But this is not only the way to keep yourself stay cool while performing workouts during the intense summer heats. By following some precautions you can safety measures you still can do exercises outdoors. Any time while performing workouts your body produces heat. To counter this our body produces sweat that helps to release some heat into the atmosphere. So when the temperature around is hotter your body produces more and more sweat to counter the heat. Due to this, you will be tired. Learn more about heat, sweat, and health here.
If you are experiencing some changes like this you need to seek immediate medical attention.
Know your risk
Heat affects people individually based on the age factor. Not only age factor it also depends on other factors like genetics, health issues, and fitness levels. But some people will face some extra risk. So they need to take proper precautions while they perform exercises outdoors. Here are the types of people who will be at high risk:
If you fell into this category then you need to take extra care while performing exercises outdoors. Also, it is best advised to work out indoors if you fall into this category.
Pre-workout hydration
Staying hydrated is very important at any time of the season. This means that even during the winter seasons you need to be well hydrated. But staying hydrated is more important during hot conditions. But as you are doing exercises you need to follow some tips like you need to drink water one or two hours before starting the workout.
Some people don't pay attention to hydration and do not drink a lot of water even during the hot summer days. Even though some people drink a lot of water they feel tensed whether they are staying hydrated or not. Here is a way to check whether you are hydrated or not. Here you need to pay attention to the color of your urine. If you pass urine in yellow color then you need to pay more attention to hydrating your body. If you pass urine in light yellow color or then you are hydrated.
Eat hydrated foods
You can also increase your levels of hydration by eating foods that are rich in water. For example watermelon and cucumbers. These fruits contain a lot of water which will keep you hydrated during workouts in heat.
Avoid eating heavy foods before exercise
When planning to workout during summer days don't eat a heavy meal before starting a workout. This is because the digestion of food materials requires some energy. If you perform a workout after eating a heavy meal then your body uses more energy for burning fat as well as digestion. Due to this excessive use of energy your workout may become a bummer.
Use appropriate clothing
When trying to work out in outdoor conditions try to wear appropriate clothing. As heat is more during sunny days try to wear clothes that are made of cotton as cotton allows free flow of air. Use light-colored and loose clothes while performing workouts.
Use sun protectors
Heat and humidity is not only the factor you need to look out for while performing workouts in outdoor conditions. You also need to take care of your skin because over-exposure to the sun causes skin cancer. Apply sunscreen half an hour before you start working out. Also, it is recommended to apply sunscreen every two hours. If you are sweating intensely you can also apply sunscreen every hour.
Avoid mid-day workouts
Some people prefer to work out during mid-days. If you are such a person who prefers to work out during this time you need to change your plan. Prefer to work out during early mornings or evenings. As it is summer the temperature is too high. During mid-days, the temperature will be even higher. So you will be tired intensely.
So avoid running, jogging, or cycling during mid-days. Do not plan your workout from 10 AM to 4 PM as the temperatures will be high.
Keep an eye on Air Quality Index
In recent times the quality of the air has been an increased concern. The quality of the air will impact the exchange of gases like oxygen in your lungs. When the air quality is better your body functions well. So it is always advised to keep an eye on Air Quality Index. You can check AQI by using some apps that are available online.
These are some of the tips that you need to follow when work outing outdoors in the summer heat.
Most of the time you should have probably heard someone saying that exercises are good for your health and your heart. Even Though hearing a lot of benefits from others does not motivate some people. This is probably because they require additional motivation. So here we are presenting you an article on the surprise benefits of exercise. Have a look at it.
Exercise is great for your brain
Many studies have proved that exercises will help your brain to learn things quickly and get a better memory. Also, many studies prove that exercises are the best way to delay or prevent Alzheimer’s disease.
So far scientists have proved that exercises increase the blood flow to the brain which will result in the growth of new blood vessels and new brain cells.
You might be happier
Many studies have proven that any type of exercise from cycling to walking will make you feel better and relieve you from symptoms of depression. The brain contains some chemicals like serotonin, norepinephrine, dopamine, and endorphin. All these chemicals will be triggered when you do exercises. All these chemicals will lighten your mood and relieve you from stress.
Will slower you aging
Many scientific studies have proven that exercises may increase your lifespan by up to five years. Recent studies have proven that light exercises will slow down the aging of human cells, which will delay the aging in humans.
As human beings get older their cells divide over and over at the end of chromosomes. As a result, the chromosomes will get shorter. To check how exercise helps to slow the process of aging scientists performed some experiments. They collected muscle biopsy and blood samples from ten healthier persons before and after 45 minutes of riding a bicycle.
They found that the exercise increased the molecule levels that protect the telomeres which ultimately resulted in slowing the shortening of chromosomes. This will help to slow down the process of aging. Make your skin look better
Exercises like aerobics increase the blood flow to the skin which in turn increases the flow of oxygen and nutrients to the skin. This will make your skin look better, healthier and heal your wounds faster.
The skin also acts as a gateway to release heat. When you perform exercise your body produces a lot of heat which in turn produces sweat to cool down your body temperature. Helps you to recover from major health issues
Vigorous exercises like interval workouts are great for people who are suffering from some chronic disorders like type 2 diabetes and heart failure. But in the past, many doctors recommended not to perform any exercises for the people who are suffering from these chronic disorders. But now scientists have got facts and are advising people to perform exercises.
Fat cells will shrink
The human body uses carbohydrates and fats to generate electricity. When you perform some exercises like aerobics your body will start burning the fat which will require a lot of oxygen.
Another added advantage of performing exercises is that your cardiovascular system gets stronger and better at delivering oxygen to the cells. So these are the surprising benefits you will get when you perform exercise regularly. |
Jessy KaresJessy Kares is fitness expert and a blogger. You can find her latest blogs. If you want to know more about me by clicking here. If you want to contact me, feel free. ArchivesCatégories |