Perfect Fitness And Health Plans


They are necessary before and after any strenuous exercise activity. The warm up exercises start the oxygenated blood flowing to your muscles. This will warm and stretch the muscles to prevent injury and will make your whole body feel more invigorated for more strenuous activities. Your heart rate, respiration and body temperature will also increase. Cool-down prevents muscles from tightening up. The best type of exercise for both cool-down and warm-up exercise are the stretching and bending exercises.

They will also help to tone your muscles and add flexibility. It is best to do stretching and bending slowly without bouncing. Doing slow jumping jacks or some bricks walking should precede stretching to promote blood circulation and warming of the muscles. Avoid deep knee bends as they can damage the joints. And also to avoid knee damage, keep your knees bent when touching toes or doing sit-ups. Warm-up exercise period should be ten to fifteen minutes. Holding positions for ten to thirty seconds will give the most benefit. Following are some very vital warm-up and cool-down exercises that will prepare your body for your favorite sport or daily exercise program.

Perfect Fitness pdf

Lying-Hamstring Stretch
Lying on back, raise one leg as high as you can toward the ceiling. Repeat 5 times for each leg.

Deep Breathing
Inhale fully as you raise arms from front to overhead position. Lower arms to your sides while exhaling fully. Repeat 10 times.

Arm Circles
Extend arms to the side and rotate in tight (6’’) circles, reversing direction after 10 counts. Repeat twice.

Side Bend
Bend to one side with a slow, stretching motion as your arm reaches down the side of your leg-hold and relax. Alternate stretching one side and then the other. Repeat 5 times each side.

Low Back Exercise
Laying on back, (use mat or rug) grab below the knee with both hands and bring knee to chest. Hold at least for 10 seconds or until back relaxes. Repeat with other leg. Now, bring both knees up to chest. Hold until low back muscles relax (10 seconds). Repeat 3 times.

Lying back, knees bent so that feet are within 12-18’’ of buttocks, hands clasped behind head. (Place feet under sofa for support.) “Curl-up” toward knees, lifting head, shoulders, and back in that order. If you cannot “curl-up” with hands behinds your head, hold arms straight out in front of you. Repeat 5-10 times, depending upon state of fitness.

Flexed-Leg Back Stretch
Starting position: stand erect, feet shoulder width apart, arms at side.
Action: slowly bend over, touching the ground between the feet. Keep the knees flexed. Do not look at them. Hold for 10-15 seconds. If at first you can’t reach the ground, touch the top of your shoe line. Repeat 2 times.

Back Stretcher
On hands and knees, (use rug or mat) slowly slide back until you are sitting on heels with palms still on floor, arms straight, head down, come up to starting position, arching back slightly. Repeat 5 times.

Leg Stretch
Face wall. Placing one foot in front of the other, keep back leg straight and lean forward until you feel stretched in the calf. Reverse leg. Repeat 5 times.


Muscle Strengthening Exercise
Muscles strengthening exercises might be push-ups, weight-lifting, sit-ups, knee bends, leg lifts, etc. Doing a variety of sit-ups can help to strengthen abdominal and back muscles thereby helping to tighten a flabby stomach and relieve back pain. Strengthening the stomach muscles will help to eliminate the so called middle –age spread. You can even get a pair of dumb-bells for your home or office, or even better there are now small compact hand-comforting weights available that can really help to strengthen the entire top half of your body. One such type is called “Heavy Hands” .You can also get aerobic exercise from these exercises if you keep weights tight enough to a lot of repetitions. For abdominal:

You may also like  12 Ingenious Gym Hacks To Keep You In Shape

Sit-up. Arm Crossed
Starting position: Lie on back, arms crossed on chest, hand grasping opposite shoulders
Action: (1) Curl up to sitting position. (2) Curl down to starting position. Repeat 10-15 times.

Head and Shoulder Curl
Starting position: Lie on back, legs straight, arms at sides.
Action: (1) curl head and shoulders off floor. Hold the position for 5 counts. (2) Return to starting position. Repeat 10-15 times.

For arms and chest: when doing these exercises, keeping the back straight is important. Start with the knee push-up and continue for several weeks until your stomach muscles are toned up enough to keep your back straight. Then try the intermediate.
Knee Push-up
Starting position: Lie prone, hands outside shoulders, fingers pointing forward.
Action: (1) Straighten arms, keeping back straight. (2) Return to starting position. Repeat 5-10 times.

Quarter Knee Bends
Starting position: Stand erect, hands on hips, feet comfortably spaced.
Action: (1) Bend knee to 45 degree, keeping heels on floor. (2) Return to starting position. Repeat 15-20 times.

Starting position: Lie prone, hands outside shoulders, fingers pointing forward, feet on floor.
Action: (1) Straighten arms, keeping back straight. (2) Return to starting position. Repeat 10-20 times.

Aerobic Exercise

While other exercises benefit only your muscles, aerobic exercise get your cardiovascular system into shape as well. If you exercise vigorously for more than 2 to 3 minutes, your muscles need oxygen to keep generating energy. Aerobic makes your heart more efficient at getting oxygen to your muscles and your muscles more efficient at using the oxygen to produce energy.

To get benefits of aerobic endurance exercises you must exercise continuously for 20 to 30 minutes at least three times per week. Some of the best aerobic exercises are brisk walking, jogging, bicycle riding, a strenuous weight workout, swimming, running, aerobic fitness and dance classes, or cross country skiing.

Exercises effect the body differently. for the best effect, very your activities. All of your muscles are important. An exercise program should be balanced just as a diet should be balanced. Some parts should be designed primarily to exercise the heart and lungs in a way that will develop endurance.

Other parts of the program should be directed toward the improvement of strength, agility, flexibility, balance and muscles tone. Whatever the exercise, be sure to replace  the fluid you lose through sweat by drinking plenty of water.


Bicycling on regular basis provides many of the elements of an effective physical fitness program. It may just be the most pleasant exercise of all. Bicycling can be done almost anywhere.

Weight Lifting

To build larger and stronger muscles in your legs, arms, back, shoulders, stomach, chest, etc. you need not necessarily lift weights, but a good program of weight lifting can build and strengthen these muscles faster than anything else you could do.

Stronger muscles can not only give you more strength  and endurance, but when combined with a good stretching program can help to prevent injuries to your body from other physical activities. Most weight trained athletes also say that lifting weights provides for a greater measure of self confidence . Greater strength and self assurance can make you better at whatever physical activity you engage in, and you will not tire as easily either, thus making your activity more enjoyable.

You may also like  Women's Fitness Health Plans

Progressive resistance weight lifting type is the safer and more effective type of weight lifting equipment to look for in a health club.


Swimming is an activity that can tone and strengthen more muscles than almost any other activity and does wonders to build lung capacity. It does not help too much with abdominal and lower back muscles however. Swimming causes no stress on the bones. If possible, try to swim in a non chlorinated pool or one with minimal chlorine. For maximum effect, use a variety of strokes and do some treading water as well.



Running is another important form of exercise. But if you are going to run, be sure to have good shoes, run on flat surfaces. 2 to 3 miles a day is sufficient. Remember, the harder you land the more wear and tear on your tendons and joints. Also, be sure to warm up with stretching exercise. If you feel pain or pressure in your chest, stop and rest. The same applies to pain in your back and legs. Make it safe and fun.

Jumping Rope

Jumping rope is convenient, inexpensive and fun. It saves time, strengthens the heart, improves your skill at sports, reduce nervousness, increases endurance, and helps reduce weight. And the beautiful thing about jumping is that it is easy to do, almost at anytime and any place.

Most exercise physiologists agree 10 minutes of non stop jumping is equivalent to 30 minutes of jogging, as far as all the aerobic effects are concern.

It is an excellent way to exercise the heart and lungs as it is a rhythmic exercise which may be started gradually and then develop into a demanding workout . Thus, it is benefits are similar to other aerobic or endurance type exercises. Physiologically jumping rope also benefits the muscles, the digestive system and general appearance.


Is one of the best exercise that improves health. It burns about 400 calories. You need little equipment and no special athletic ability. You can jog almost anywhere, anytime with a friend or without. It can give you all of the benefits of other aerobic exercise. There are a few specific points about posture that can make jogging easier and more fun. (1) Run tall, keep your back fairly straight and your head up. Look ahead, rather than down at your feet. (2) Relax your body-neck, arms, hips and ankles. Your arms should be bent at about a 90 degree angle. Keep your hands loose. Clenching your fists can cause tension in other parts of the body as well. (3) Make sure you land on your heels, or even flat footed, rather than on the toes. Running on your toes can give you sore calf muscles and shin splints and it it tiring.


According to health experts “walking is one of the best over all physical activities for the body”. However the brisker the walk, the better. Stand erect and walk tall. Keep your chin up. Swing your arms vigorously and use a long, flowing stride. Walk to work, work around the block. Walking 45 minutes a day can help you lose or keep off up to 30 to 35 pound a year if you are over weight. Brisk walking exercise is excellent to help overcome fatigue, depression, stress and anxiety. Even headaches often go away when walking. Walking is a perfect aid to digestion, elimination and circulation.

You may also like  A Beginner Workout Routine


No exercise surpasses yoga for muscle stretching, spinal flexibility, breath control and mental relaxation. Warm up, stretching and flexibility type exercises or movement are part of yoga that can get your body ready for other physical activity and at the same time tone up your muscles, internal organs and add flexibility to your spin. Basic to all yoga is learning to breath in a special healthier way.

Stomach Flattener

To help strengthen your stomach muscles even faster than with regular sit ups, try doing sit ups on a slant board or make your own out of a board covered with padding with an object set up under one end By lying with your head on the low end and then doing sit ups and leg lifts, the force of gravity can help to get rid of the extra flab in your stomach area (regular aerobic exercises and attention to diet are also necessary).


One stomach exercise that perhaps works even better to strengthen the stomach muscles is as follows: Lying completely relaxed in slant position, draw in your stomach as you count one. (continue breathing naturally while doing this exercise)Draw your stomach in and up, farther, on the count of two. On the count of three you draw it close to your spine, which is pressed flat against the board. Try to hold this position to the count of 10. Then relax. Repeat the exercise as often as you wish. This exercise is called the stomach lift.

Do the stomach lift for the rest of your life, and save your waistline permanently. You will be saved from sagging shoulders, flabby stomach and have a strong, permanent muscle corset supporting the center of all the vital processes of your body.

Master the stomach lift, and when you walk you will keep your stomach flat without effort. Take long steps when you walk, feel the good, rewarding pull in your muscles of your legs and buttocks, feel your shoulders go back, hold your chest high, feel your neck straighten and carry your head proudly.

Exercise for healthy Eyes

Good diet creates a good stream, but only exercise can bring that blood stream where it is needed. Attached to your eyes balls are six fine, silk like little muscles that can be exercised and strengthened like all other muscles of the body. Simply eye drills, which take only a few minutes a day, can greatly improve the looks and function of the eyes. Here are two simple eye drills to keep your eyes young: (1) Turn your head from side to side as if saying an emphatic no. Do this ten times. (2) Hold your index finger or a pencil about ten inches away from your eyes. Look at its tip, then into the distance. Do this ten  times.

Do these two simple eye drills everyday especially when you are using your eyes intensely for close work or for reading, and your eyes will serve you better.

eyes exercise

Aerobic exercises and dance

Aerobic exercises and dance is a very good exercise for building the aerobic capacity of your body as well as for improving flexibility. their classes are usually held in your community recreation center or local health club. This form of aerobic exercise is excellent  for staying in shape in almost every way and best of all, can be lots of fun. They are almost always accompanied by music that keeps you exercising naturally with the sound. It it also a good way of meeting people.

Share This
Share On Facebook
Share On Twitter
Share On Google Plus
Share On Linkedin
Share On Pinterest
Share On Reddit

You might also like More from author

Leave A Reply

Your email address will not be published.

Show Buttons
Hide Buttons