/ Personal development

Think Positive!

“You are today where your thoughts have brought you. You will be tomorrow where your thoughts take you. “

James Allen wrote that in his work, ” Above Life’s Turmoil “. It has always remained fixed in my mind, when I think about where my life is going and where I’d like my life to go. Are the two separate or in line with each other? Do I have any control over that? Can my thoughts really decide my future in such a way?

The answer is most definitely yes! You are in control of your life. Your thoughts do shape your future. So why is it that sometimes we feel as though we’re stuck in a rut? Because it’s what we think about. If you wake up in the morning and you’re depressed or unhappy and you dread the duties of the day, like having to go to work or having to pay the bills that you just know you’re going to find in the mail, well that’s how your life is going to be. But quiet your mind from all of the hassles, distractions and worries for just a moment and ask yourself, ” What if I woke up every morning and felt great, didn’t worry and loved stepping out my front door to meet the world? “. Would your life change, do you think?

Consider that when you’ve felt good and things are going right, it seems to come in a streak, doesn’t it? And likewise, whenever things are not going well they continue to happen that way. That’s because if our thoughts are tuned into a positive or negative frequency, if our energy is focused on either one, that’s what we manifest and produce in our lives.

You don’t have to discover any great business secret, or design a cure for a disease, invent a longer lasting light bulb so you can make fortunes or meet the man or woman of your dreams in order to be happy. It’s exactly the opposite. You need to be happy and feel good, to make all of those things happen. Now if you’re reading this and thinking ” That’s easy for you to say. ” Think again. It’s not an easy road at all, but it’s one worth traveling. Sure it takes time to change the way you perceive things, but in the end, if you can tune your thoughts to that positive frequency and be truly happy and joyful, you’ll find that things you want, need and desire in life will coming looking for you.

Effects of Reduced Training On Fitness

Most fitness buffs share a fear of getting out of shape if they back off from their regular training schedule. That fear is not totally unwarranted. Studies have shown significant decreases in aerobic capacity and local muscular endurance following a complete layoff for as short a period of time as one to four weeks.

That’s a complete full stop. What about backing off the intensity of your workout only? What will the affect be? Studies have been launched to determine whether workouts of reduced length, intensity, or frequency can maintain aerobic capacity, strength and power. Twenty-four male swimmers, all competitive college athletes, all of whom had completed five months of intense training (averaging swimming 9,000 yards per day, six days a week) participated in one study focusing on this problem. Following the final competition at a championship meet, the swimmers were divided into three groups. Group one reduced their training routine to 3,000 yards per day, three days per week. Group two reduced their training routine to 3,000 yards per day, one day a week. Group three stopped swimming completely.

All of the swimmers were tested at the end of the five-month competition period (just before the beginning of the study) and then again during the study at the end of weeks one, two and four. Tests included the measurement of the swimmers’ strength in performing swimming motions (these were measured on dry land using a special resistance machine) swimming power (the ability to apply force during swimming; this was measured in the water using a different machine) and maximum aerobic capacity.

Effect of Reduced Training On Strength
Over the four weeks of reduced training, NONE of the three groups showed significant decreases in their strength while performing swimming motions.

Effect of Reduced Training on Aerobic Capacity
Over the course of the five-month training period, aerobic capacity for all athletes increased significantly. During the subsequent reduced-training period, group one, the ones who trained three days a week, maintained their increased aerobic capacity in spite of the fact that they were only swimming one-third as much per workout and swimming on only half as many days. Group two, who swam only one day a week, saw a drop in aerobic capacity to nearly what it was before the five months of competition training. It was no longer significantly higher.

Effect of Reduced Training on Power
Swimming power, not surprisingly, decreased for all the swimmers in all three groups of participants in the study. Interestingly, there were no significant differences in how much swimming power decreased between all three groups of the study. On average, subjects showed a decrease in power of 13.6 percent by the fourth week of the study. About half of that loss in swimming power occurred in the first of the four weeks of the study.

These results suggest that people who have trained themselves to achieve a high level of aerobic fitness can reduce training by 70 percent for four weeks without significantly losing aerobic capacity or strength. Power, the ability to deliver strength over time, decreases quickly with reduced training.

Is Weight Training Safe for Children?

Weight training has become increasingly integrated into the workout routines of both competitive athletes and weekend warriors. Done properly, it is not only safe but decreases the likelihood of injury. There is no question that children benefit from being active. With child obesity reaching pandemic proportions, most sensible parents welcome their child’s interest in sports. Given the obvious benefits of weight training for athletes, the question is bound to arise: is it safe for child athletes to train with weights?

Heavy lifting puts considerable stress on still-growing muscles, bones and hearts. In a study performed by the Center for Sports Medicine and Health Fitness in Peoria, Illinois, eighteen boys, age seven to age nine, were placed on a fourteen week supervised weight training program. Ten more age-and-activity-matched boys did not undergo the training program and were used as a control group.

The weight training group performed three 45-minute training sessions a week, working eight upper body and seven lower body motions per workout on hydraulic machines. The boys who trained showed significant strength increases in all 15 motions compared to those who didn’t train. Additionally, the ones who trained showed significant increases in both flexibility and vertical jump.

A bone scan was done. It showed no damage to bone, muscle or growing bone end plates. A blood test for muscle damage also showed no damage. There were no significant changes in resting heart rate, blood pressure, height, sexual maturity rating, hemoglobin, or blood testosterone levels between the trained and untrained groups. The trained group gained weight, but showed no change in body composition.

Only one subject suffered form a training-related injury, a mild shoulder strain cured by a week of rest. It is safe to conclude, then, that supervised weight training is safe for prepubescent male athletes. It caused no detectable bone, muscle, or growing bone end plate damage, and did not affect growth, development or flexibility. It didn’t even cause a high rate of injury.

There are a couple of cautionary notes, however. The type of training involved only concentric training, the kind of resistance applied by hydraulic machines, and the subjects were under close supervision by fitness and medical professionals.

What is concentric work? Contrast the effects of free weight training with hydraulic resistance training. Consider the example of doing a bicep curl with a dumbbell. The target muscle, the bicep, undergoes a controlled shortening as you raise the weight (this is the concentric contraction). It also lengthens in a controlled way on the way down (the eccentric contraction). Hydraulic machines typically don’t include the eccentric contraction, nor the overall major-muscle activity of keeping the rest of the body stable while performing the rep. In adults, concentric and eccentric contractions have different effects, and thus the particular study cannot be generalized beyond concentric contractions.

The second cautionary note reflected the close supervision under which the children trained. It was most likely the major factor in the low injury rate during the study.

Effects of Reduced Training On Fitness

Most fitness buffs share a fear of getting out of shape if they back off from their regular training schedule. That fear is not totally unwarranted. Studies have shown significant decreases in aerobic capacity and local muscular endurance following a complete layoff for as short a period of time as one to four weeks.

That’s a complete full stop. What about backing off the intensity of your workout only? What will the affect be? Studies have been launched to determine whether workouts of reduced length, intensity, or frequency can maintain aerobic capacity, strength and power. Twenty-four male swimmers, all competitive college athletes, all of whom had completed five months of intense training (averaging swimming 9,000 yards per day, six days a week) participated in one study focusing on this problem. Following the final competition at a championship meet, the swimmers were divided into three groups. Group one reduced their training routine to 3,000 yards per day, three days per week. Group two reduced their training routine to 3,000 yards per day, one day a week. Group three stopped swimming completely.

All of the swimmers were tested at the end of the five-month competition period (just before the beginning of the study) and then again during the study at the end of weeks one, two and four. Tests included the measurement of the swimmers’ strength in performing swimming motions (these were measured on dry land using a special resistance machine) swimming power (the ability to apply force during swimming; this was measured in the water using a different machine) and maximum aerobic capacity.

Effect of Reduced Training On Strength
Over the four weeks of reduced training, NONE of the three groups showed significant decreases in their strength while performing swimming motions.

Effect of Reduced Training on Aerobic Capacity
Over the course of the five-month training period, aerobic capacity for all athletes increased significantly. During the subsequent reduced-training period, group one, the ones who trained three days a week, maintained their increased aerobic capacity in spite of the fact that they were only swimming one-third as much per workout and swimming on only half as many days. Group two, who swam only one day a week, saw a drop in aerobic capacity to nearly what it was before the five months of competition training. It was no longer significantly higher.

Effect of Reduced Training on Power
Swimming power, not surprisingly, decreased for all the swimmers in all three groups of participants in the study. Interestingly, there were no significant differences in how much swimming power decreased between all three groups of the study. On average, subjects showed a decrease in power of 13.6 percent by the fourth week of the study. About half of that loss in swimming power occurred in the first of the four weeks of the study.

These results suggest that people who have trained themselves to achieve a high level of aerobic fitness can reduce training by 70 percent for four weeks without significantly losing aerobic capacity or strength. Power, the ability to deliver strength over time, decreases quickly with reduced training.

Strength Training and Flexibility

It’s a widely held belief in the fitness community that strength training causes a loss in flexibility. Martial artists, divers and dancers—people whose performance depends on flexibility—have thus tended to avoid strength training. Even athletes in sports that require less flexibility have tended to avoid strength training for fear of becoming “muscle-bound,” even though increased strength could improve their performance in their chosen sport.

There has been relatively little scientific research into the issue, and the concept of “muscle-boundness” had been left untested largely unchallenged until the late 1980s, when a study was published that shows strength training does not cause a loss of flexibility. If you’ve been following sports for a long time, you may have noticed the impact of this and other studies. While the notion might still be believed at your local gym, professional athletes ranging from basketball players to golfers and yes, even martial artists, divers and dancers—have taken to weight training to improve their performance. Compare, for example, the muscularity of today’s basketball players to those skinny guys in short-shorts from the 70s.

In the study, researchers tested 13 male college students for flexibility in shoulders, trunk and ankles, and for strength in all major muscle groups. The subjects then participated in an eleven week strength training program for all the major muscle groups. They were taught correct lifting technique, with an emphasis on performing each exercise through the full range of motion. Subjects were increased to train aggressively, increasing the weight they used in their training sessions as rapidly as they were able to.

After twenty-nine training sessions over the course of eleven weeks, the subjects’ strength and flexibility were tested yet again. Subjects, not surprisingly, demonstrated strength increases for each and every exercise they performed. More surprisingly, the subjects also showed increases in flexibility for all joint actions measured. It also showed significant increases in flexibility for two of the joint actions measured. The authors concluded that use of a properly performed weight training program not only does not decrease flexibility, it may in fact increase it.

It is worth noting that the experiment did not take note of whether the subjects consciously or unconsciously stretched on their own. Any stretching they may have done would blur the distinction as to whether the gains in flexibility are attributable directly to the weight training or these gains were caused by undocumented stretching on the parts of the study participants. However, even if the additional flexibility is not a direct result of the strength training, the study clearly indicates that fears of muscle-boundness are unfounded. Strength training, at least, does not inhibit flexibility. These days, top athletes know that. Tiger Woods trains with weights. There is no one currently active in the NBA who does not train with weights. Olympic divers have been known to train with weights. Even some dancers are starting to train with weights. Hopefully the knowledge will trickle down to local gyms and high school sports teams soon.

Sugar and You

Sugar. So sweet yet… so controversial. The health implications of sugar are controversial. Some sugar critics consider it no better than a slow poison, like smoking. Some respected researchers (by respected researchers, I mean they’re independent and not in the industry’s back pocket) say the fear and criticisms are unfounded.

Sugar for purpose of this discussion is refined sugar. Sucrose. The stuff in the sugar bowl. We’re not talking about complex carbohydrates, which are merely long strings of sugars. We’re specifically talking about the kind of sugar you may put in your coffee or find on the label of your candy bar.

Sugar’s enemies say it causes all sorts of physical problems, and even emotional problems. They claim sugar contributes to glucose intolerance, diabetes, elevated cholesterol, hypertension, coronary artery disease, behavior changes in both children and adults, problems in the central nervous system, obesity, increased likelihood of developing gallstones, lower bioavailability of vitamins and minerals, dietary deficiencies, cavities and even cancer.

The Center for Food Safety and Applied Nutrition had a Sugar Task Force look into these claims. The task force reviewed the scientific research they reviewed supported only one of these claims, the one linking refined sugar to cavities. Their overall finding was that there is no conclusive evidence that sugar is a public health hazard at the levels at which it is currently consumed.

Nonetheless, there is enough preliminary evidence to suggest that may indeed be a contributing factor to obesity (which in turn has the knock-on effect of contributing to the risk of glucose intolerance and diabetes). Studies also suggest that sugar may lessen the likelihood of getting a balanced diet by replacing more nutritious foods with high-intensity empty calories. Diet imbalance brings with it its own set of knock-on effects, such as insufficient intake of micronutrients like chromium, increase blood triglyceride (fat) and cholesterol (increasing the risk of coronary artery disease).

So there’s the downside. What’s the upside of sugar consumption? Calories and… more calories. That’s it. Beyond calories, sugar has no nutritional value whatsoever beyond its calories. Foods that offer concentrated calories but no other nutritional benefits—no vitamins, no minerals, no fiber, nothing—are quite rightly said to consist of empty calories.

If you consume too many empty calories one of two things is likely to happen: you’ll stick to your appropriate calorie intake and risk not getting all the other nutrients you need, or you’ll increase your calorie intake and eat enough to meet your other nutritional needs. And guess what? Eating more calories than your body needs for its given level of activity gets you fat.

Sugar, while not the dire poison some of its critics make it out to be, has no nutritional upside either. In light of the absence of any nutritional value, it’s reasonable to decrease one’s sugar consumption. But how? Cutting down on sugar is not so easy as avoiding adding sugar to your meals yourself, or using a sugar substitute in your coffee in the morning. Many, many products contain far more sugar than you might realize. The solution, or at least the start of it? Read labels.

Got Burned yet? Dangers of Sunburn

Do you spend a lot of time in the sun? No one tries to deliberately get sunburned, but it’s all too easy to overdo it. Overexposure to the sun can cause more than just temporary discomfort. It can also cause permanent changes, including premature wrinkling and aging of the skin, DNA damage, cataracts, and even some types of skin cancer.

Fair-skinned people are the most susceptible, but that doesn’t mean that darker-skinned people are safe from the sun, especially in tropical or subtropical climates.

You may experience a higher risk of sunburn when you indulge in your favorite outdoor activity, too—high altitude activities like mountain climbing or skiing, or sports that don’t involve a lot of protective clothing like surfing or boardsailing increase your exposure to ultraviolet light and thus increase your chances of burning. Time of exposure also matters. The mid-day sun is far more intense than later in the day or early in the morning. Also, spring and summer sun is more intense than fall and winter sun.

There are some less obvious things that will increase your risk of sunburn, too. Certain foods, such as limes, parsnips, celery and figs contain psoralens—chemicals that sensitize the skin to sunlight. If you eat psoralen-containing foods before spending a day in the sun, you are much more likely to get a severe sunburn.
Some drugs sensitize the skin to the sun also. The most common is the antibiotic tetracycline, and its close relatives like doxycycline. Certain diuretics, acne medicines and oral contraceptives may also increase your susceptibility to sunburn.

The best thing you can do about a sunburn is prevent it from happening. When possible, avoid mid-day sun exposure, especially in the spring and summer. Protective clothing, including wide-brimmed hats, can help minimize exposure. If you can’t avoid spending time in the sun, use a good sunscreen.

Sunscreens with a protective factor of 15 or greater (SPF 15) are best. Ultraviolet B rays (UVB) cause most sunburn, and PABA-containing sunscreens protect well against UVB. Some people cannot tolerate PABA. PABA-free sunscreens containing benzophenones and cinnamates work well also. PABA doesn’t block ultraviolet-A (UVA) radiation. UVA rays cause skin reactions from drugs or psoralens. TO protect against the sun when eating a psoralen-rich diet or taking sun-sensitizing medication, use a sunscreen with benzophenones.

Sunscreen is most effective when you apply it at least half an hour before you go out in the sun. This gives the active ingredients time to bind to the stratum corneum (a layer of your skin). After swimming, or just sweating a lot, you should reapply the sunscreen.

Common as it is, there really aren’t many ways to effectively treat sunburn. Non-steroidal anti-inflammatories like aspirin can reduce redness if taken within the first 24 hours. Cool water compresses may help, and feel soothing. Topical medications with ‘caine in the name should be avoided as they may cause allergic sensitization. In fact, if you’ve managed to get sunburn, there is one proven treatment… time.

Can you Over-train? The Downside of Overtraining

Improving your fitness and athletic performance requires more than just regular workouts. It requires progressive increases in training. In other words, you need to overload your body. If you don’t bite off more than you can chew, you will plateau and not improve. However, overloading too aggressively can lead to overtraining.

Overtraining, also called staleness, over-fatigue, or over-strain, is a state in which the athlete can’t maintain previous levels of training and performance. It is not well understood but appears to come with a burden of emotional, behavioral, physical biochemical and performance changes, none for the better. Symptoms include chronic fatigue, appetite disorders, insomnia, weight loss or gain, muscle soreness, anemia, depression and worsened athletic performance.

Overtraining is a direct result of overloading. Overloading turns to overtraining when workout intensity, frequency or duration is excessive, and the athlete can’t recover from one workout before the next one. Insufficient recovery, when repeated over time, leads to chronic fatigue and a dip in performance and training intensity.
The best treatment for overtraining is rest, or at least a marked tapering over a period of time. It is less difficult to prevent overtraining than try to recover from it. You need to overload in order to improve, but you want to avoid overtraining. How to solve this dilemma? It’s not an exact science, but it depends on being able to see the signs that overtraining is starting to set in, and nipping it in the bud.

The best-known indicator of overtraining is an increase in your resting heart rate. Elite runners, for example, tend to have resting heart rates under 50 beats per minute—a phenomenon known as athletic bradycardia. When a distance runner over-trains, resting heart rate in the morning is higher than normal. Exactly why this happens is unknown, but it might be partially caused by fatigue to the heart muscle itself.

Morning heart rate has been studied as an indicator of overtraining for long distance runners, but hasn’t really been studied well for other sports, although anecdotal evidence suggests that it works about the same. The results are suggestive enough that athletes in other sports monitor their heart rates anyway. Morning resting heart rate is most likely more relevant to aerobic activity only; someone involved in an anaerobic activity like weight lifting most likely cannot gauge the likelihood that they’re overtraining from their morning resting heart rate.

If an athlete is overtraining, his or her workout should be tapered off over several weeks. This is fine if you work out for your own health and fitness, but if you’re a competitive athlete this may not be feasible. If overtraining isn’t too severe, drop your workout frequency to twice a week. You’ll maintain your approximate level of fitness. Once per week training will slow down losses, but cannot prevent losses. In some cases, a short period of complete rest may be the way to go. Severe overtraining may require a complete layoff. Once training is resumed after a layoff, fitness returns gradually, at about the same rate as the initial gains.

Warm Up Before You Work Out

Few athletes at any level would consider launching into their daily workout, let alone going for their personal best, without spending at least a few minutes warming up. There hasn’t been much done in the way of scientific inquiry into the benefits of warming up, just about any coach, athlete or sports medicine pro believes that warming up improves performance while at the same time decreasing the risk of injury.

The primary goal of warming up is just that—increasing body temperature. It is best done gradually, through a progressive stimulation of the cardiovascular system and the muscles you’re targeting. Stimulating the cardiovascular system will increase blood flow to muscles. Working the target muscles produces heat from friction as the muscle fibers slide. This heat then raises body temperature.

The whole process should be done gradually. In one of the few studies on warm-ups, two groups of athletes ran on a treadmill at moderate intensity. One group warmed up with two minutes of very light jogging, the other didn’t. In the group that didn’t warm up, thirty percent of the subjects showed abnormal heart tracings at the end of the run. In the group that warmed up, there were almost none. This suggests rather strongly that not only does the heart need warming up, but that it is accomplished fairly easily.

An appropriate warm-up involves more than bouncing through a few quick toe touches before launching into full-speed-ahead activity. It is divided into three phases:

• General warm-up
• Flexibility warm-up
• Activity-specific warm-up

The general warm-up should raise your core body temperature one or two degrees Celsius. Don’t worry, you don’t have to take a thermometer to the gym, this is exactly enough to break into a light to moderate sweat. Light jogging, bicycling and calisthenics are good warm-up activities. In fact, any exercise that involves large muscle groups can be effective for warming up. Be advised, however that artificial approaches to warming up—heat pads, massage, or a sit in the sauna—aren’t nearly as effective as good honest (light) exercise.

As you get in better shape, your body’s ability to regulate its own temperature will become more efficient. Well-conditioned athletes need longer, more intense warm-ups in order to reach the appropriate body temperature for full-on physical activity .

Once you’re warmed up, your muscles are warmer more elastic. The next step is to do some flexibility warm-ups. Athletes who stretch regularly tend to have fewer injuries. In one study, a researcher was able to predict with 93 percent accuracy which of a group of top-flight swimmers was likely to get injured. He made his predictions based on shoulder flexibility, with a strong correlation between lack of flexibility and soft-tissue injury.

The final phase of the warm-up involves practicing movements specific to your chosen activity, but at a reduced intensity. Sport-specific activities improve coordination, balance, strength and response time, and quite likely will reduce injury also. Warming up does more than just loosen up stiff muscles. It can actually improve performance.

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6 Cloudy wallpapers

Just before my summer vacations, I created 6 wallpapers [all at 1600x1200] using Wordle's cloud creator and some Photoshoping ;-)




Each of these walls has its own story:
1. Created using Wikipedia's article about the Getting Things Done system
2. Created using the text of the latest Jason Calacanis's newsletter [the 2nd after his desicion to close his blog]
3. Created using the text of John F. Kennedy's speech, well known as "Ask Not What Your Country Can Do For You"
4. Created using text from Guy Kawasaki's CV at Visualcv.com
6. Created using the tags of my latest Diigo links
5. Created using Barak Obama's latest speech in Berlin.

It's very interesting to see not only the words but also the shape of each cloud...
Enjoy!

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Do you Cycle? The Importance of Cycling…

Cycling is an aerobic activity. It is very enjoying and helpful in improving fitness. Children, adults and even older people love cycling, starting from the balancing act in the beginning and later for gaining speed which thrills every one. Although it is considered as a must do aerobic activity. It has great potentials of gaining an aerobic activity in which speed and endurance is gained by one and it also develop general fitness.
These days mostly people are busy in their own work. That’s why they don’t have so much time or open space for cycling. Cycling is also an important factor in form of transportation which saves precious time and it’s also a pollution free ride. Mostly People use paddling machines in their homes or office instead of cycling outside in the open air. That’s why they wouldn’t get the benefits of cycling in fresh air.
Cycling in fresh air leads to some important factors such as:-
1. Cycling improve strength of the body specially legs, high buttocks and muscles of the abdomens
2. It improves the efficiency of due circulatory or respiratory system.
3. Help in keeping the level of cholesterol in blood normal and than by reducing the risk of heart attack.
4. It keeps the kidney and pancreas healthy and insures the proper supply of blood that maintains diabetes.
5. All the body parts start proper functioning.
6. It fulfills the requirement of oxygen in our body.
In modern era mostly children and even older people prefer cycling in morning because it has been said that it protects them from many daily life diseases such as headache, common cold, cough etc. Just cycling in morning makes them feel fresh, comfortable and active whole day. Cycling in daily routine with time to time can overcome laziness and illness.

Warming up

Warming up is generally the little exercise done before doing any task for its better preparation. It increases strength of the person and increases his ability to do the task better. Warming up includes various physical exercises, which prepare the individual physically as well as mentally for the task. Many of the scholar thought that warming up is not essential before doing an activity; it is totally wastage of time as well as energy. But majority of scholars denied this statement according to them warming up is very important before doing any activity. It increases the intensity of the person.

What is the need of warming up?

When a person is involved in some physical exercise certain various changes takes place in the body. These changes involved increase in supply of blood, breathing rate and oxygen demand by the tissues. If the person performs directly an activity or any task then the demand of such parameters increases rapidly and it becomes very difficult for the body to cope these needs. Therefore warming up plays an essential role in such cases it increases the body temperature and breathing rate at a constant pace. It increases reaction time, prepares body mentally, prepare nervous system and stretches the muscles to avoid joint injuries. It induces alertness in the body. It reduces the chance of sprain and wear and tear of muscles.

Methods of warming up

Simple exercise like jogging and running are best method of warming up. Bicycling is another very common method for warming up. All these exercise should be done in the constant pace. Initially it should be done slowly and then rate should be increases after suitable interval of time. Warming up should be done according to the age of people, heavy exercise for warming up should not be done by children and old age people. Generally due to low fluid content in their body they have higher chances of getting sprains, body pain and other physical disorders therefore medical advice should be necessary before doing such exercises.

Majority of researchers are in favor of warming up, some of the points given below depict the Importance of warming up

1. It reduces the chances of injury. Warming up fully tone up the muscles. In the absence of warming up muscle gets loosened and there occur maximum chances of sprain and other injuries.

2. Warming up increases speed of the muscles. Before warming up the muscles was in starched state therefore they cannot do sudden responses.

3. It increases the strength and endurance of the person. Various studies shows that swimming endurance can be increased by formal warming up while vigorous warming up increases in running.

4. It improves the level of performance of the individual.

5. Doing regular warming up before the task can increase flexibility of