Stiff muscles in your back and legs correlate with artery stiffness in your heart. Most of you exercise to keep your sanity. You see physical strength and mental strength as very linked. As you travel, ditched the alcohol and fast foods, and eat lots of lean protein. These things will give you regular bursts of energy unlike Burgers and fast foods that lead to big peaks and drops in blood sugar. Try to work out at least 15 minutes in your hotel gym. Fit in whatever exercise you can whenever you can for at least 15 minutes. You don’t need equipment you just need your body.
Are you flexible enough to touch your toes?
If you can, your cardiac arteries are also probably flexible. Flexible arterial walls allow blood to move freely through the body. If your arteries are stiff, the heart has to work harder to force the blood through these vessels. Over time there is a clear correlation between inflexible bodies and inflexible arteries. If you can’t touch your toes and pass a set and reach test, you probably have higher readings of artery stiffness. This correlation is true only if you are over for tea. The sticker your arteries are the less efficient your heart.
Why stiff muscles in your back and legs should correlate with artery stiffness in your heart? The arteries in both places are composed of the same elastic tissues as muscles elsewhere in the body. Alterations in the muscles in your back also occur in the heart. If you increase your flexibility than the muscles of your back, you increase the pliability of the arteries in your heart by more than 20% over 13 weeks of exercise. If you still can’t touch your toes, consider talking to your heart doctor.
Walking is most cost effective exercise
Walking is still the easiest most accessible and least expensive form of exercise. Most people can do it and all you need are a good pair of shoes and a safe place to go. If you walk for 150 minutes a week briskly, you reduce the risk of dying from coronary heart disease and of developing diabetes and colon cancer. It will also help you control your weight, develop more muscles, and reduce your body fat. Walking reduces your blood pressure, keeps your bones healthy your muscles and joints supple, and helps your mind by preventing anxiety and depression, and improving your mood and sense of well-being
Indoor exercise not as good as outdoors
Exercising indoors is not as beneficial as exercising outdoors. The most obvious difference is the variable of speed relative to air. Work done against their resistance is costly because of the drag force caused by air resistance in relationship to the speed and power you provide. You can run 12% faster on a treadmill then you could outdoors, since the treadmill is very smooth. When you run on a smooth surface all the time you are not training all your muscles in your legs and feet that you need to run on a road. The gym bikes do not allow precise adjustments of your seat height and the distance from your handle bars that as a cyclist you need to simulate while riding on the road. It’s also very hard to spend the same number of hours at a gym bar as you would riding outdoors. When you ride outdoors, there is balancing, steering, and training of a lot of muscles and coordination that you don’t get on an indoor trainer.
Great total body exercises
Kettle bell exercises with a goblet squat, along with jerk exercises, our great for rotator cuff and shoulder problems.
To train your entire body, jumping jacks are great to especially condition your lower leg muscles and improve your foot speed and agility.
Simple push-ups for the upper body also helped her shoulders, back, triceps and core.
A great abdominal exercise is the weighted crunch, Lying down with a weight over your head and performing a traditional crunch lifting your shoulders off the floor. Sitting with your legs off the floor while holding a light weight or medicine ball works well too as you rotate your hips back and forth.
Cardiovascular Boxing
Cardio boxing builds muscle strength, balance, in Durance, agility and coordination all at the same time. For this workout keep your heart rate down to 50% of its maximum.
max heart rate. To determine this number, subtract your age from 220 and multiple this by .5 and .7 to get the top and bottom heart rates. If you are 40, this number is 220-40= 180. 180 x 0.5= 90, and 180 x 0.7= 126. So your heart rate range is 90-126 bpm.
Upper body exercises
Upper body exercises develop the following muscles:
The muscles of the shoulder girdle; the deltoids, latissimus dorsi, and the pectorals.
The core muscles; the rectus abdominus, obliques, and the spinal erectors.
The muscles of the upper legs and hips; the quadriceps, hamstrings, and the gluteals.
The muscles of the neck and the trapezius.
Great stretching exercises
Assisted Reverse Chest Stretch: Stand upright with your back towards a table or bench and place your hands on the edge. Bend your arms and slowly lower your entire body.
Standing Toe-up Achilles Stretch: Stand upright and place the ball of your foot onto a step or raised object. Bend your knee and lean forward
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