Woman Drinking after Exercise Session, New York
Paul Sutton
12 in. x 16 in.
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fitness posters, woman drinking after exercise session, sports motivational, sports photography, best sellers, college posters
Woman Drinking After Exercise Session Art Print
Young Woman Running with Headphones Art Print
Young Woman Running with Headphones
12 in. x 16 in.
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Are You A Workout Wise?
If your knowledge of fitness is confined to watching Arnold “The Terminator” Schwarzenegger grunt, “I’ll vee back,” then you’ve got a lot to learn. So as a courtesy to all you couch potatoes out there (and you know who you are), we’ve put together a list of “Everything You Ever Wanted to Know About Working Out, but Were Too Lazy to Ask…”
Okay… pull out your pencils. We’re going to have a pop quiz on fitness, right now. What do you mean you’lI flunk for sure? All right-maybe we’d better take a time-out to brush up on some of the fundamentals of fitness. (Knowing the basics can help you make the grade when it comes to keeping in shape). So sneak a peek at this workout cheat sheet.
1. Think Safe
The easiest way to remember the key components of physical fitness is to think SAFE-Strength, Aerobics, Flexibility, and Exercise. Maybe you have the endurance to run five miles and are limber enough to do a split-but if you can’t pull off a set of push-ups, you ‘re not totally in shape. What you need is a balance of all four fitness components. Strength Muscles get stronger and more defined through weight training. All you need to do is rely on three basic motions: pick up, pull, and push. You can pick up a five-pound weight, pull on a workout rubber band, or push against a stationary object like a wall, to build up strength in different body parts. To develop a strong yet slim look, use light weights when lifting, and do a high number of reps (that’s shorthand for repetitions). One look at the lean but superstrong bodies of swimmers, skier, and sailboarders should convince you that muscle strength isn’t about bulging biceps-no matter what your boyfriend may say.
Aerobics A textbook definition of aerobics is “with oxygen.” And your gym teacher will tell you that aerobics is any workout that requires a continuous supply of oxygen to your muscles for at least fifteen minutes. But let’s not get too technical here. For our purposes, aerobics is really any activity, such as jogging, biking, or jumping rope, that gets your heart keeping time with some serious rock ‘n’ roll.
Flexibility
For analogy lovers, aerobics is to rock tunes as stretching is to classical music.
The movements are done smoothly and slowly and should leave you feeling relaxed and serene. The big benefit of a little extra flexibility: Your muscle fibers become longer and more supple, allowing you to reach that high-flying Frisbee or zoom down for a low-court tennis ball.
Exercise
When it comes to exercise, keep in mind the word regular. When you work out three times a week, every week, your heart starts to work much more efficiently.
That’s why if you stick with a jogging routine-rather than on-again, off-again attempts-you’ll puff and puff less and less each time you run.
2. Take Heart
Aerobics instructors love to have you calculate your target heart rate and count your pulse to make sure you ‘re getting an effective workout. (But just between us, does anyone really do this when no one’s looking?) An alternative: Try to get a sense of when your heart is pumping hard and you’ve reached a steady aerobic pace-but not so strenuous that you can’t still chat with your workout partner.
3. Easy Does It
Don’t start a workout full speed ahead or end an exercise session in a screeching hall. lnstead, take ten minutes to warm up before a workout, and you’ll
get all the kinks out of stiff muscles
guard against muscle pulls and stomach cramps
be able to go that extra mile cross country skiing.
Take ten minutes to cool down after a workout, and you’ll
prevent dizziness
keep muscles from stiffening up.
Hit the Road, Girls
Jogging Women Art Print
12 in. x 16 in.
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Sportsmen who include running in their fitness program may wonder what longterm effect the pounding will have on their weight-bearing joints. Isn’t there a danger that the wear and tear on the joints could ultimately result in cartilage damage, arthritis and other problems?
Actually, the latest research indicates just the opposite: Runners develop healthier, denser bones than nonrunners and appear to have a lower incidence of wear-and-tear arthritis and osteoarthritis in the knees and hips.
The Stanford Arthritis Center in Stanford, California, conducted a study recently comparing 41 veteran runners and 41 nonrunners. The people in both groups ranged in age from 50-72. The purpose of the study was to determine whether long-term running produces a healthy heart but a worn-out skeletal system.
Researchers found that the runners displayed no sign of cartilage loss in the joints and actually had slightly more joint space than nonrunners. Which is desirable, since decreased joint space is perhaps the most notable feature of osteoarthritis. Also, both male and female runners had 40% greater bone density than nonrunners. Which is desirable again, since loss of bone density is a sign of bone weakening.
At least two other studies have produced similar results, proving that our knees and hips not only stand up to the stress of running but seem to almost thrive on it!
Source: Muscle & Fitness Magazine
Fitness: Physical Condition of Muscle
Woman Resting after Exercise Session in Fitness Studio, New York, USA
Paul Sutton
12 in. x 16 in.
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The physical condition of a muscle is determined by its freedom from fatigue, its temperature, its stores of energy foodstuffs, its state of training and its ability to recover from bouts of work. Fatigue reduces the excitability, power and extent of contraction of muscle. Unless the stimulus is great fatigue reduces the number of fibers which respond in repeated muscular contractions. Such reduction in the number of contractile elements reduces the power of the contractions. The range of each contraction is also diminished by fatigue due to the reduction in the number of fibers stimulated and to the reduction in the amount of shortening of ach fiber.
Muscular contraction is most rapid and most powerful when the temperature of the muscle fibers is slightly warmer than the normal body temperature. In this slightly warmed condition the muscle viscosity is lowered, the chemical reactions of contraction and recovery are more rapid and circulation is improved. Excessively high temperatures overcome the capacity of the body for circulatory adjustments and also may destroy the tissue proteins. Temperatures below the normal body temperature increase the viscosity, making the muscles stiff and sluggish. The relaxation phase of muscular action is especially affected by cold and this results in a loss of coordination and increases the liability of rupture of the fibers in muscles acting as antagonists in rapid movements.
If stores of muscle glycogen and phosphocreatine are diminished by starvation or prolonged work without adequate feeding, the elements essential for contraction are consumed in the metabolic processes and the amount of contractile tissue is reduced. Muscular weakness is one of the first symptoms in starvation.
The strength of contraction of muscle fibers is increased by programs of physical training. Training not only increases the size of muscle fibers but improves the condition of the contractile elements as well. Lack of use of muscles decreases the size of the fibers and increases the proportion of fat in the muscle tissues. The contractile strength of each fiber is diminished by disuse.
The ability to recover from a bout of work is dependent upon the supply of oxygen to the muscle tissue, the rate of removal of carbon dioxide and other wastes, the provision of energy foodstuffs and the replacements of minerals and other elements expended in muscular work. The circulation must be adequate to carry these materials to and from the working muscles. As the circulation becomes inadequate, metabolites collect in the muscle and impair its activity and the tissues run short of energy and nutrient materials. The trained muscle recovers more quickly because smaller amounts of metabolites are formed and these are more rapidly removed by circulation.
Woman Resting in Fitness Studio Art Print
Woman Resting after Exercise Session in Fitness Studio, New York, USA
Paul Sutton
12 in. x 16 in.
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fitness posters, sports posters, woman resting, fitness studio, college posters, decorative art prints, sports motivational
Monaco Grand Prix Formula 1 1931 Art Print
Monaco Grand Prix Formula 1, c.1931
18 in. x 24 in.
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Tennis: Year Round Playground San Diego Art Print
Year Round Playground, San Diego
18 in. x 24 in.
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tennis posters, vintage tennis posters, vintage posters, vintage art prints, tennis art prints, san diego posters, san diego tennis posters
Vintage Tennis: Miner’s Canvas Shoes Art Print
Miner’s Canvas Shoes
24 in. x 32 in.
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Caroline Wozniacki suffers shoulder injury
World No. 1 Caroline Wozniacki had her Collect Swedish Open bid cut short, after suffering a shoulder injury on Thursday. The top seed was leading by a set during her second-round match when she called it a day.
Second seed Flavia Pennetta advanced to the quarterfinal, by virtue of her 6-2, 6-3 victory over Angelique Kerber.
Elsewhere, the top two seeds continued their respective runs in Budapest, as compatriots Roberta Vinci and Sara Errani moved on to the quarterfinal.
Nadia Petrova beats Peer to win Citi Open
Second-seeded Nadia Petrova of Russia beat top-seeded Shahar Peer 7-5, 6-2 to win the inaugural Citi Open on Sunday.
It’s the 10th career WTA title for Petrova and her first since 2008 at Quebec City.
“I’ve been waiting for this patiently,” Nadia Petrova said.
Petrova, who has been ranked as high as No. 3 in the world, took advantage of a strong serve to control the match. Petrova won 30 of 36 first point serves and also had seven aces to just one for the Israeli. Peer had five double-faults in the first set.
Peer came in having lost five straight first-round matches, but made it to the finals of a WTA event for the first time since January 2010.
Petrova, ranked 32nd, has defeated No. 24 Peer in all six of their meetings.
