A stretch routine is something most regular exercisers give a complete go-by. But reading this might make it your prime goal. It is hard work no doubt. But the results make it well worth the efforts involved. A stretch involves a lengthening of the muscles, ligaments and connective tissue that surround a joint and make the movement of the joint possible. The muscles, ligaments and the connective tissues could be considered the drivers and the joint could be seen as the vehicle that makes the movement. So stretching each part of your body will make you more pliable and prepare you for effectively adapting to any situation that may require movement.
Here are the main reasons why you need to include stretching as part of your routine:

• Increases the range of motion (ROM)

Experts agree that flexibility forms the very base line of fitness. Pliable muscles and flexible joints function at a higher level of efficiency. Each set of joints have different planes in which they move; some move in the forward and back plane, some move from side to side plane, and there are also some that rotate round their own axes. Our everyday functioning does not ensure that the joints and muscles move in all the planes they are supposed to, nor do our daily movements guarantee that the body is moving to it's fullest capacity. Thus it is very essential that we train it according to increase and improve its range of motion very regularly. After all, not using it leads to losing it.

• Prevents injury

An active body is less likely to get injured because it gets accustomed to the out-of-the ordinary actions it makes and learns during a stretch routine. Consequently, joints and muscles that have a higher ROM are less likely to get injured. During a demand (exercise) or a sudden action (emergency), the muscles that have been regularly stretched, adapt to work by a previous memory and have less chance of getting injured.

• Improves posture, balance and coordination

Tight muscles are known to have a negative effect on posture. In most cases this can be corrected with awareness and posture training. For example tight hamstrings pull into the pelvic area that could cause an excessive arch in the lower back. This in turn can be a leading causative factor of back pain. Muscular balance and kinesthetic awareness have to form the base line for any fitness program; and correcting afflictions are of paramount importance before setting on a fitness trail.

Research shows that greater flexibility also increases neuromuscular coordination. The muscular system in the body function with the involvement of the central nervous system, and regular stretching enhances the speed of the nerve impulses that serve the muscles.

• Aids strength and cardiovascular training

A number of people mistake stretching for flexing. However, remember that both perform opposite functions. When a muscle flexes, it is shortening in length to complete its function. For example: a forearm picks up a pencil from the desk that is driven by the shortening of the biceps in the front of the upper arm, on the signal of the neuromuscular system. For the biceps to work efficiently, the opposing muscle i.e. in this case, the triceps (located in the back of the upper arm) need to be flexible enough to allow for the biceps to contract or flex fully. Now if the triceps were tight, the biceps cannot flex to its maximum.

That is why there is a symbiotic relationship between strength training and flexibility. If one muscle or muscle group is strong, it is so because the opposing muscle or group has allowed it to be so, during the contraction phase. Thus for imbalance not to occur (which can lead to injury of the weaker muscle) and for the opposing muscle to be equally strong, you need to work at both shortening and lengthening equally.

The same can be explained for the cardiovascular work. If the legs and the lower body (which work during the aerobic phase) have enough flexibility, they can contract with more efficiency.

• Relieves muscle tension

The stretching of any muscles helps in the early and easy dissipation of lactic acid, which builds up as a result of muscle activity and tension. This is why stretching is a panacea even at your workplace and provides immediate relief to the stress caused by knotted muscles.

By: John Flanagan
Stretching is a must when it comes to preventing injury. Whether your looking for more tips on stretching or daily tips on fitness, health and diet related topics, I invite you to check out http://www.fitnesshealthtips.com

Do stomach exercises like crunches give you that flat sexy core you want? Not usually; you see you already have washboard abs. But if you can't see them then it's probably because they are buried under a layer of fat. Doing things like crunches or sit ups do not burn fat! So many women think that doing these exercises will make them skinner but they won't.

Many women also think that they can control fat loss and lose fat in certain spots instead of others. This is called spot reduction and you can't do it. Your body has a natural order that it will follow when you are losing fat. Think of it like someone taking water out of a pool. You can't just decide that you want one end to be deeper than the other so you are going to take the water out of that end of the pool. No matter where the water is taken out of in the pool it will replace its self in a certain manner. You can lower the level of the pool but not in one specific spot.

So women need to burn fat and they can't just lose fat in their hips or thighs or stomachs. And crunches are going to strengthen your abdominal muscles but they won't burn fat and so all you will end up with is a strong, and fat stomach.

How do we remove this fat covering our stomachs? The first thing that we do is eat better.

This does not mean that we go on the all water diet or in any way starve ourselves! In fact not only is this unhealthy for us but it is also ineffective. We what need to do is find a combination of changes in the things that we eat and the times that we eat.

I usually think that most people can continue to eat everything that they are already eating! I just like to reduce the amount of "junk" food, increase the amount of "good" food and change the time of day and even the days that we eat specific foods. Because your body will handle specific foods different at different times of the day, and it even makes a difference on what particular days you eat certain foods.

Another thing that will be a big help for women looking to lose weight and get a flat sexy core would be lifting weights.

Now there is quite a bit of difference between the types of women that may be reading this. Some of you may want to get bigger and quite ripped. But no doubt most of you are thinking "I don't want to lift weights and get big and bulky, I just want to reduce my waist size and get a nice stomach" well don't be afraid to lift weights.

Everyone has testosterone, male or female it doesn't matter. But men have much more of it. These big muscular women that you see, the ones that are bigger then a lot of men. They are usually the result of a combination of good genetics, many years of intense and focused lifting and steroids.

The average women can't get "to muscular" without the help of steroids. So if you stay away from steroids you shouldn't have much problem. And even if you are one of these very genetically gifted female's that is capable of getting very "big" you will only get that way after much training and you will be able to see yourself slowly changing that way.

So don't think that you are going to pick up the weights one day and wake up the next day looking like a world class bodybuilder.

What lifting weights does do for you is burn calories, both during lifting and afterwards. Your body will burn many calories well you lift and that's great news. But what is even better news is that weight lifting can speed up your metabolism for up to three days. Actual the more muscle that you walk around with the more calories that you burn, so if we have two girls doing the same activity but one is quite a bit more muscular then the other, guess which one is going to burn the most calories? The girl with more muscle. Remember most of you will never get too muscular without artificial help.

By: Shanice Edwards-Wie
Shanice built a website with her brother, covering female ab training. http://flatsexycore.com

To put it in simple words, cardiovascular training is a form of aerobic exercise and the antidote to the aging process. It slows down the aging of the body and along with it, the problems of the body that are associated with aging. The muscles of your body are exercised to provide adequate oxygen and blood to all the parts of the body in cardiovascular fitness programs

Whenever you undergo cardiovascular training, your heart beats faster and your breath quickens, leading to the use the cardiovascular system. Fitness levels in your body increase if you train regularly. Cardiovascular exercises are popularly known as cardio.

The benefits of cardiovascular training are many. Increased energy levels leading to a greater sense of well-being, increase in muscle strength, reduction in body fat and loss of weight, are some of the many. The other effects of aerobic exercise include lowering of the level of bad cholesterol in the body, decrease in hypertension, improvement in the body's immune systems and good moods and alleviated feelings on account of release of hormones that are good for your body. A regular exercise regime will bring down the probability of developing heart related problems like stroke and hypertension. Cardiovascular exercises deal with diabetes and bring down sugar to manageable levels in the body. Osteoporosis, the silent disease can be prevented by performing cardio exercises regularly.

Cardiovascular training does not have any age restrictions. People of any age can do cardio exercises. However, the exercise regime should be structured to fit individual requirements without excess strain on the body. If you are above the age of 35, it is best to take advice from your physician before starting on an exercise regime. Moderation in any aspect of life is necessary. So is the case with cardiovascular training exercises. Straining your body muscles can actually damage your body tissues leading to injury.

Walking is the simplest cardio exercise. It is good for all age groups, especially those individuals over the age of 40. It is a safe form of exercise and increases your fitness levels. Moreover since there is less strain on the muscles, injury levels are low. Walking is one form of exercise that can be done anywhere. You do not need special equipment for walking other than a good pair of walking shoes. A treadmill is useful as you can carry out your training at any time of the day depending on the availability of time. It is also useful in terms of allowing you to walk in the confines of a room during all times of the year. The other forms of cardiovascular exercises are jogging, skipping, dancing, playing outdoor games like tennis and football, running, cross training, doing weights and so on.

Designing a cardiovascular training program will depend on the benefits you expect. If it just plain fitness you are looking for in moderate intensity, then walking is ideal. Deep Breathing exercises combined with stretching, enhance the benefits you derive from walking. If you are looking to losing weight, your carido training should be designed for high-intensity training, albeit with your body condition kept in mind. Exercise, diet and a stress-free life are the best prescription to slow down the aging process and maintain overall health.

By: Geian Gardi
You want fat loss, toning, and strong muscles. Browse through the many free workout plans designed by a certified personal fitness trainer. Also find nutrition information provided by an RDLD at http://www.strongshape.com