Benefits Of Stretching

As you age, your muscles tighten and range of motion in the joints can be minimized. This can put a damper on active lifestyles and even hinder day-to-day, normal motions. Being flexible is very important part of overall fitness. There is a long held belief that by increasing flexibility by stretching reduces injuries. Not all research has supported this, but it is hard not to believe it and there are many other benefits of stretching that make it very worthwhile.

Stretching, in its most basic form, is a natural and instinctive activity. People often stretch instinctively after waking from sleep or after long periods of inactivity.

As a form of exercise, stretching involves elongating a specific muscle or muscle group to its fullest length.

The listed benefits of stretching include:
- enhanced physical fitness
- enhanced ability to learn and perform skilled movements
- enhanced dynamic range of motion during activities
- increased mental and physical relaxation
- enhanced development of body awareness
- reduced risk of injury to joints, muscles, and tendons
- reduced muscular soreness
- reduced muscular tension

Stretching should feel good, so if you feel any pain you should stop. Hold each of the stretching techniques below for 10 seconds or longer and do each stretch at least once. These stretches should be performed before and after a workout.

Quad Stretch: Your quadriceps includes the four muscles in the front of your thigh. To stretch this muscle, grab your right foot and bend your knee. You should pull your foot towards your butt and feel the front of your thigh stretch. Repeat this stretch on your left side.

Biceps Stretch: Your biceps is the muscle on the front of your arm, above your elbow. To stretch it, lift your arms out so that your body forms a T. Slowly rotate your palms from facing the ceiling to facing the floor.

Shoulders and Triceps Stretch: Your triceps muscle is in the back of your arm, above your elbow. Bend your right elbow behind your head so that your hand touches the back of your neck. With your left hand, press down on your right elbow. To stretch your shoulders, take your right arm and, with your left hand at your elbow, press it across your chest. Do the same with your left side.

Groin and Back Stretch: Your groin is the region between your legs and needs to be stretched, too! Sitting on the floor, place the soles of your feet so they touch each other. Pull your feet in towards your groin. Keeping your hand on your feet and bending with your lower back, try to touch your forehead to your toes. Hold this for 10 seconds or longer. (You might never get there...but the stretch is great!)

Hamstring Stretch: Your hamstring is the muscle behind your thigh. To stretch your hamstring, lie on your back on the floor with both knees bent. Keep your left foot flat on the floor and bend your right knee up to your chest. Grab your thigh with both hands and slowly straighten your right leg. Repeat on your left side.

With these stretching exercises, you will give yourself a healthier and safer workout!

Exercise Tips: Sticking To The Plan

How many times have you started a new exercise program and been determined that this time would be different? You’d actually keep it up. You wouldn't quit. But, a few weeks or months later, you’re back to your old ways. You’re busy, and you have lots of “legitimate” excuses for skipping a fitness routine.

I think most people who have tried to make regular exercise a part of their lives have been through this cycle.

If you've set a healthy goal for the year, you've probably spent some time thinking about just how you're going to make sure you stick with your resolutions. Here are some tips on how to plan ahead so you can stick with your fitness goals.

- Set realistic and specific goals: Saying to yourself that you want to get in shape and have the body of a supermodel means sure disaster for two reasons. Only 2% of all women can have a supermodel's body. It's not a realistic goal. You need to set a more realistic goal! Say to yourself: "I want to be able to run for 30 minutes without stopping," or "I want to lose 5 pounds." These are goals, which make sense and can be achieved.
- Set short-term goals within the bigger plan: For example, make it your short-term goal to lose 1–2 pounds by the end of Week 1 of your program, or to run 10 minutes every other day of Week 1.
- Work out in the morning: Studies show that people who exercise first thing in the morning are more likely to stick to their routine. Why? Because nothing else comes up. There's no sudden invitation to go see a movie or go to a yearbook meeting at 7:30 a.m.! If you have a hard time getting up in the morning, lay out your exercise clothes the night before so you see them as soon as you wake up.
- Find a Buddy: Even if this person doesn’t exercise with you, let someone know of your plans and goals to help support your efforts. Making yourself accountable to another is a great way to keep you honest about your success and challenges with starting a new exercise program.
- Chart your progress: Once you’ve set your goal, start measuring your performance. Record your minutes walked each day in a daily planner, or make a simple chart that you can post on the refrigerator. Either way, keep a written record of what you have accomplished. You can create similar charts for your strength training, stretching, and balance programs.
- Spice up your exercise routine: Variety is the spice of life—and of a successful exercise plan. Following the same routine every day can get boring. So try other forms of exercise every other day things like biking with a friend or even dancing count too!
- Ask your family and friends to support you: Tell your family and friends how important your new exercise plan and goals are so that they can be supportive. Everyone needs cheerleaders.
- Keep a photo of someone who inspires you: Maybe it's a famous athlete like Venus Williams or Picabo Street, or maybe it's just someone with a healthy-looking, fit body who inspires you. Whoever it is that you admire, looking at his or her photo might help keep you motivated—and exercising!

Fitness & Martial Arts

Doing the same Fitness exercises over and over again may not be fun at all. While you can get the desired results from your Fitness program, you can do something to make it more effective and a lot more fun to do. you might consider putting some chops, kicks and flips into your exercise routine. Why not include Martial Arts in your Fitness routine?

Martial Arts can be done as training for self-defense or as a sport, and are an excellent way of keeping you in good shape and at the same time, developing your self-esteem and self-discipline. There are different styles which make use of different systems and techniques. Some of these disciplines that you can do to stay fit or as great additions to your Fitness program are Judo, Taekwondo, Capoeira, Muay Thai, and Karate.

Judo: Judo is a Japanese Martial Art which involves Its trademark throwing, control holds, arm locks and choking techniques make it the martial arts form of choice for many martial arts movies. But its emphasis on safety and full-body physical conditioning make it the martial arts favourite for millions of exercisers. Judo is a good exercise, as it employs all major muscle groups and improves strength, agility, and flexibility.

Taekwondo: This is one of the most well-known members of the Martial Arts family. Originated in Korea, Taekwondo involves a lot of hand movement and legwork such as high kicks, so it is a great full-body exercise. With regular Taekwondo sessions, you will lose those unwanted pounds, tone and strengthen your muscles, improve your hand and body coordination, and develop self-confidence.

Capoeira: This is a dance, Brazilian form of Martial Arts, self-defense, and cardiovascular exercise all rolled into one. It involves a lot of body movements which are done with authentic music. That is why this is a fun way to lose weight and increase strength and agility. Capoeira combines the element of dancing, singing, and Martial Arts, making it a fun and high-energy activity.

Muay Thai: Muay Thai or Thai Boxing is done as pre-fight training and is becoming popular as an intense aerobic workout. It makes use of fists, knees, and elbows to hit the opponent. This discipline develops muscular endurance and quickness in different body movements. For safety purposes, do not forget to do some stretching or warm-up exercises before any Martial Arts session to avoid injuries and muscle strain.

There are many other forms of Martial Arts that you can participate in to stay fit and develop strength not only in your muscles but also in your character. Whatever discipline you choose, just keep in mind that Martial Arts do not teach you to hurt other people. Make use of their teachings and principles so you can be a strong person inside and out.

I believe there are several other benefits that should be highlighted to encourage others to use it also as a tool for lifelong wellness.
1) Builds a Foundation of Proper Form
2) Build Exercise Knowledge
3) Motivates Functional Training
4) Builds Discipline and Self-Control
5) Encourages Healthy Eating
6) Builds Camaraderie
7) Growing Sport

Eid-Ul-Adha

In the history of Islam, Muslims celebrates two great festivals annually - Eid-ul-Fitr and Eid-ul-Adha. The first is the great festival that follows the month of Ramadan when the fast is broken. The second occurs about two months later during the month of Zil-Hajj when an animal is sacrificed in commemoration of Abraham's sacrifice of his son. This festival is incorporated in the great pilgrimage to Mecca which should properly be made during this month but it is also observed all over the Muslim world at the same time. The underlying importance of this festival is the spirit of sacrifice (qurbani) in memory of Abraham's great act of faith many centuries ago.

"The celebration of Eid-Ul-Adha is in commemoration of the command give by Allah to Prophet Abraham (may Allah be pleased with him) to sacrifice his first born son Ismael to Him. The fulfilment of this noble command of Allah by Abraham signifies his faith in Allah...."

Hazrat Ibrahim was asked to sacrifice his son for Allah. Without any hesitation, he agreed to do so. Also Hazrat Ismael agreed with his father’s wish. So Hazrat Ibrahim took his son to the slaughter place. In the meanwhile, Shaitaan tried his level best to forbid both Hazrat Ibrahim and Ismaeel from this task, but he failed to do so. When both Ibrahim and Ismaeel reached the slaughter place, Ibrahim put a piece of cloth onto his eyes and started sacrificing his son. He passed in his test by Allah and his son was kept safe and sound. So the history of Eid-ul-Azha is related to this beautiful historical incident.

Eid-Ul-Adha is observed after the conclusion of the Hajj. The first day of this celebration is held on the 10th day of Duhl-Hijja, which is the last month of the Muslim year. In most areas, the Feast of Sacrifice is celebrated over several days. 2

Islamic months begin at sunset on the day when the lunar crescent appears after the new moon, and can be sighted by the unaided eye . "Visibility depends on a large number of factors including weather condition, the altitude of the moon at sunset, the closeness of the moon to the sun at sunset, the interval between sunset and moonset, atmospheric pollution, the quality of the eyesight of the observer, use of optical aids etc." 3 As a result, although the phases of the moon can be predicted accurately, the moon's visibility at a given place on Earth cannot be estimated in advance. Thus, the feast day has always been celebrated on different days in various areas of the world.

This eid, as similar to eid-ul-fiter is celebrated with its full. It carries with itself lots of chances to enjoy and get rid of usual daily routine. Cousins meet and greet each other and exchange of gifts also takes place on this special day. Children go to the playgrounds, playlands as fast food restaurants on this day. These places are seen crowdie during eid days. Elders are usually seen busy greeting their friends, relative and other beloved ones for this special day.

When the day of eid arrives, the Muslims firstly go for namaz of eid to the mosques or Eidgaahs. Afterwards they enjoy any sort of sweet and tea in their breakfast and have lots of fun with their family members. Keeping in mind the more values of Islam and sacrifice of Hazrat Ibrahim, the Muslims purchase goats, camels, cows etc to sacrifice in the way of Allah and His happiness.

They are found to make efforts to get accepted their animals in the way of Allah. May Allah accept the sacrifices of every Muslim, Ameen. As a Muslim we do believe the true teachings of Quran and Quran clarifies that Allah has given this great promise to Ibrahim that he would be the father of many nations of the future. In a quotation this promise has being made clear that, “Lo: I have appointed thee a leader for mankind”. (Surah 2.124).

Some of the meat is given to the poor - often one third. The rest is shared among the family, relatives and friends.

In addition, Eid-Ul-Adha is a time when Muslims pray for forgiveness from God and strength of faith. They, in turn, forgive others, releasing any feelings of enmity or ill feeling towards others.

Related POst
- Islamic Way of Slaughtering
- Eid-Ul-Adha Wallpaper

Islamic Way of Slaughtering

The Islamic method of slaughtering animals, known as Zabiha has been the object of much criticism from a large number of people. Zabiha is an Arabic word which means ‘slaughtered’. The ‘slaughtering’ is to be done by cutting the throat, windpipe and the blood vessels in the neck causing the animal’s death without cutting the spinal cord.

The blood has to be drained completely before the head is removed. The purpose is to drain out most of the blood which would serve as a good culture medium for micro organisms. The spinal cord must not be cut because the nerve fibres to the heart could be damaged during the process causing cardiac arrest, stagnating the blood in the blood vessels.

Blood is a good media of germs, bacteria, toxins, etc. Therefore the Muslim way of slaughtering is more hygienic as most of the blood containing germs, bacteria, toxins, etc. that are the cause of several diseases are eliminated.

The Halal method: With the halal method of slaughter, there was not change in the EEG graph for the first three seconds after the incision was made, indicating that the animal did not feel any pain from the cut itself. This is not surprising. Often, if we cut ourselves with a sharp implement, we do not notice until some time later. The following three seconds were characterised by a condition of deep sleep-like unconciousness brought about by the draining of large quantities of blood from the body. Thereafter the EEG recorded a zero reading, indicating no pain at all, yet at that time the heart was still beating and the body convulsing vigorously as a reflex reaction of the spinal cord. It is this phase which is most unpleasant to onlookers who are falsely convinced that the animal suffers whilst its brain does actually no longer record any sensual messages.

The Western method: Using the Western method, the animals were apparently unconscious after stunning, and this method of dispatch would appear to be much more peaceful for the onlooker. However, the EEG readings indicated severe pain immediately after stunning. Whereas in the first example, the animal ceases to feel pain due to the brain starvation of blood and oxygen – a brain death, to put it in laymen’s terms – the second example first causes a stoppage of the heart whilst the animal still feels pain. However, there are no unsightly convulsions, which not only means that there is more blood retention in the meat, but also that this method lends itself much more conveniently to the efficiency demands of modern mass slaughter procedures. It is so much easier to dispatch an animal on the conveyor belt, if it does not move.

Islam is a balanced way of life. For Muslims, the privilege of supplementing their diet with animal protein implies a duty to animal welfare, both during the rearing of the animal and during the slaughter. Modern Western farming and slaughter, on the other hand, aims at the mass consumer market and treats the animal as a commodity. Just as battery hens are easier for large-scale egg production, Western slaughter methods are easier for the meat industry, but they do neither the animal nor the end consumer any favours. The Islamic way guarantees a healthier life for the animal and a healthier meat for the consumer.

How to Calculate Fat Burning Zone

The concept of a fat-burning zone is a myth. Your body takes energy from fat and carbohydrates in different percentages. When at rest, your body takes all of its energy from fat, so your fat-burning zone would be when you're vegged out in your reclining chair. The true fat-burning zone, however, is really your target heart rate zone, which is a range of beats per minute that burns an optimal number of calories for fat loss without overtaxing your body. Exercise in this zone three to five days a week for 20 to 60 minutes to see a reduction in body fat.

According to experts, low intensity workouts can promote fat loss; you just need to do it frequently and for a long period of time. Also, you need to allow your body to recover, achieve optimal health, and promote weight loss by alternating low intensity and high intensity workouts for the body’s health. When you are a sprinter, you use your muscles up to their limits and to such a powerful extent. Your body will respond by growing bigger and stronger, while an average thread mill walker has skinny arms and gut. For most people who are trying to achieve stronger and bigger muscles, a combination of fat burning zone is the key. Let us then learn how to calculate the fat burning zone.

1. Subtract your age from 220, if you are a man. Guidelines put out in 2010 encourage women to do a slightly different calculation; first multiply your age by 0.88, and then subtract that number from 206. This is your maximum heart rate.

2. Multiply your maximum heart rate by 0.5. Considered as a "low intensity" heart rate, this figure will represent the low end of your fat-burning zone. In other words, you don't want your heart to beat any slower than this number in order to reap fat-burning benefits. Since both the time spent and the intensity of the exercise contribute to fat burning.

3. Multiply your maximum heart rate by 0.7. This is your "moderate intensity" zone, which is ideal for fat burning. As you get in better shape, you can aim for this heart rate and still get the benefits of burning fat.

4. Multiply your maximum heart rate by 0.85. you should not go above this rate when exercising, though staying within the safe bounds of the high-intensity zone will help you burn the most calories, and thus burn the most fat. Working out at your maximum heart rate is difficult to do for a long period of time, as that level of exertion can quickly lead to exhaustion.

5. Take your pulse, now that you know what heart rate you are aiming for. In the middle of your workout, stop and place your index and middle fingers under your chin, just to the left or right of your windpipe. Count the number of beats for 15 seconds, and then multiply that number by 4 to get your current heart rate. Compare that to the low, medium and high-intensity zones you calculated to determine whether you're staying in the fat-burning zone. If you are not, speed up or slow down your workout, and then take your pulse again.

Combine your workout with low intensity exercise with high intensity workouts to get the most benefit from exercise. This can improve cardiovascular health, burning fat, improving flexibility, toning, and conditioning the body. Always look for the guidance and advice of a qualified doctor before embarking on a new diet or weight loss plan. You just need to determine the right fat burning zone or target heart rates.