We have all been there, you just poured your heart into that workout and now all you want to do is get in that shower or head to food counter for a nice post workout snack. On the way to the lockers you walk past the mats and see people stretching, you know its the right thing to do but you keep walking thinking next time I’ll stretch, next time. I always tell my patients that not stretching after a workout is very similar to eating a snickers bar right after. You don’t want all your hard work to backfired by not taking the extra 5-10mins to stretch. We all know stretching reduces risk of injury, but there is more to it than that. Reduces risk for pain and injury. When the muscles are tight and constricted they are easier to tear or injure. Take the analogy of a rubber band; a tight rubber band that has not been stretched out will snap quickly under stress, but a band that has been stretched will have more give when put under stress. Promotes the long and lean muscles When you are working out, your muscles contract and by the end are left tight and shortened.

To improve the back’s flexibility and prevent muscle strain, stretching is an important aspect of maintaining a healthy back. These exercises should be performed every day to achieve the optimal goal. Hip Stretch Stand with feet shoulder-width apart. Then, take a half-step back with the right foot, bend the left knee and shift weight back to the right hip. While keeping the right leg straight, bend forward and reach down the right leg until a stretch in the outer hip is felt. This stretch maintains the flexibility of the spine. Super Man Stretch Lying on your stomach your arms straight ahead of you and you legs straight behind you, as if you were making a big letter I. Then lift your feet off the ground and so your legs are parallel, but off the ground and lift up with your chest and arms off the ground. Look out head of you as if you were flying like superman. Knee to Chest Stretch While lying on the back with the knees bent and both heels on the floor, place both hands behind one knee and bring it to the chest. Piriformis Muscle Stretch Lie on the back and cross one leg over the other and gently pull the other knee toward the chest until a stretch is felt in the buttock area.

How to Use High Intensity 30 Day Program The 30 day program has 10 unique workouts that have been created to help with fat burning, cardiovascular health, functional fitness and whole body strength. Each of the work outs has been time-tabled into a 30 day plan and all you have to do is follow the daily work numbers e.g. work out 1 etc. It is very simply to use and all of the work outs only have bodyweight exercises (no equipment is required). Therefore they can be used in the park, at home or if you are brave enough in the office! In total there are 10 ‘HIIT’ style work outs and all you have to do is repeat each work out to match your fitness levels. There is also an explanation on how to perform each exercise with the correct ‘form’. Plus all of the exercise descriptions for each work out are listed alphabetically in the second section! Work Out 1 Exercise Duration Rest Interval Intensity Sprinting on the Spot 20 seconds 10 seconds High Squats 20 seconds 10 seconds High Bear Crawls 20 seconds 10 seconds High Back Extensions 20 seconds 10 seconds High Little Pulse Squat Jumps 20 seconds 10 seconds High Box or Push Ups 20 seconds 10 seconds High Clock Lunges 20 seconds 10 seconds High Tuck Jumps 20 seconds 10 seconds High Work Out 2 Exercise Duration Rest Interval Intensity Jacks 20 seconds 10 seconds High Glute Bridges 20 seconds 10 seconds High Lunge Jumps 20 seconds 10 seconds High Leg Raises 20 seconds 10 seconds High Burpees 20 seconds 10 seconds High Power Punches 20 seconds 10 seconds High Dip and Kicks outs 20 seconds 10 seconds High Squat Jumps 20 seconds 10 seconds High Work Out 3 Exercise Duration Rest Interval Intensity Log Jumps 20 seconds 10 seconds High Donkey Kicks 20 seconds 10 seconds High Plank 20 seconds 10 seconds Low Squat Jumps 20 seconds 10 seconds High Dips and Kick Outs 20 seconds 10 seconds High Elevated Lunge and Twist 20 seconds 10 seconds High Push Ups 20 seconds 10 seconds High Glute Bridges 20 seconds 10 seconds High Work Out 4 Exercise Duration Rest Interval Intensity Ice Skaters 20 seconds 10 seconds High Spider Men 20 seconds 10 seconds High In and Out Jumping Squats 20 seconds 10 seconds High Push Ups 20 seconds 10 seconds High Clock Lunges 20 seconds 10 seconds High Opposite Arm and Leg Raises 20 seconds 10 seconds High Tuck Jumps 20 seconds 10 seconds High Bear Crawls 20 seconds 10 seconds High Work Out 5 Exercise Duration Rest Interval Intensity Little Pulse Jump Squats 20 seconds 10 seconds High Jacks 20 seconds 10 seconds High Burpees 20 seconds 10 seconds High Leg Raises 20 seconds 10 seconds High Lunge Jumps 20 seconds 10 seconds High Squat Tuck Jumps 20 seconds 10 seconds High Donkey Kicks 20 seconds 10 seconds High Side Leaps 20 seconds 10 seconds High Work Out 6 Exercise Duration Rest Interval Intensity Sprinting on the Spot 20 seconds 10 seconds High Squat Jumps 20 seconds 10 seconds High Push Ups 20 seconds 10 seconds High Log Jumps 20 seconds 10 seconds High Single Leg Deadlifts 20 seconds 10 seconds High Dips & Kicks Outs 20 seconds 10 seconds High Power Punches 20 seconds 10 seconds High Jacks 20 seconds 10 seconds High Work Out 7 Exercise Duration Rest Interval Intensity Bear Crawls 20 seconds 10 seconds High Glute Bridges 20 seconds 10 seconds High Push Ups 20 seconds 10 seconds High Split Lunge Jumps 20 seconds 10 seconds High Plank 20 seconds 10 seconds Low Extended Lunge and Twist 20 seconds 10 seconds High Squats 20 seconds 10 seconds High Tuck Jumps 20 seconds 10 seconds High Work Out 8 Exercise Duration Rest Interval Intensity Jacks 20 seconds 10 seconds High Squat Tuck Jumps 20 seconds 10 seconds High Push Ups 20 seconds 10 seconds High Clock Lunges 20 seconds 10 seconds High Burpees 20 seconds 10 seconds High Squat Jumps 20 seconds 10 seconds High Opposite Arm and Leg Raises 20 seconds 10 seconds High Single Leg Deadlifts 20 seconds 10 seconds High Work Out 9 Exercise Duration Rest Interval Intensity Log Jumps 20 seconds 10 seconds High In and Out Jumping Squats 20 seconds 10 seconds High Sprinting on the Spot 20 seconds 10 seconds High Glute Bridges 20 seconds 10 seconds High Leg Raises 20 seconds 10 seconds High Split Lunge Jumps 20 seconds 10 seconds High Dips and Kicks Outs 20 seconds 10 seconds High Push Ups 20 seconds 10 seconds High Work Out 10 Exercise Duration Rest Interval Intensity Burpees 20 seconds 10 seconds High Squat Tuck Jumps 20 seconds 10 seconds High Push Ups 20 seconds 10 seconds High In and Out Jumping Squats 20 seconds 10 seconds High Bear Crawls 20 seconds 10 seconds High Split Lunge Jumps 20 seconds 10 seconds High Spidermen 20 seconds 10 seconds High Tuck Jumps 20 seconds 10 seconds High

Tabata is a high-intensity interval training (HIIT) craze that is hitting the fitness industry like a hurricane! Why is this happening? Well the main reason is that Tabata training does produce amazing results whilst performing briefer workouts.  This is revolutionizing the way we work out. In fact, some of the workouts take only four minutes from start to finish, and the results that can be achieved after this short blast are truly unbelievable! This reduction in overall training time will suit the people with busy lifestyles, and others who smash the gym performing both cardio and weights for lengthy periods of time. Unfortunately, many gym goers do tend to drop off because they are only achieving limited results. One of the main issues attached to this scenario is that people exercise at the wrong intensity whilst performing these lengthy workouts! If this feels like it is happening to you, then it is time to mix up your workouts up and throw some Tabata training into the equation! Please read on and let’s explain this further… Exercise Intensity Exercise intensity is probably the most important factor when performing a Tabata work out. You will need to put maximal effort into each exercise, think of it as a ‘sprinting intensity’, as this the benchmark for this style of training.

Arthritis can have a significant impact on quality of life, and in addition to prescribed medications, exercise is an integral part of disease treatment and prevention of disease progression. To understand the importance of exercise for arthritis, it is helpful to clarify what exactly the disease does to the body. When paired with other forms of treatment, exercise can be extremely effective in managing and reducing arthritic symptoms. Regular physical activity can result in weight loss or maintenance of weight, which is important for controlling and/or reducing impact forces through the joints. It can also reduce pain due to its analgesic effect on the nervous system. Exercise improves joint health by moving fluid through intra-articular spaces and between layers of surrounding soft tissue. This allows for greater pain free joint range of motion. Individuals with arthritis often develop muscular tightness/stiffness due to the body protecting against pain and dysfunction around a joint. Exercise is important for the health of these muscles as it improves muscular flexibility, hydration, and strength. Cardiovascular endurance is an additional benefit of regular physical activity for individuals with arthritis. Overall benefits of exercising in arthritis: By training the heart and lungs through exercises that challenge the aerobic energy system, Increases blood supply and hydration to muscles and joints Improved energy endurance with daily activities, household chores, and work duties Improved quality of sleep Elevated mood Higher levels of perceived level of function.