worldfitnessclub Just another WPUNJ Blogs site Sun, 07 Apr 2013 08:45:14 +0000 en-US hourly 1 Stretches Sat, 30 Mar 2013 08:51:33 +0000 Continue reading ]]>


Before beginning or at the end of any training program , you need to stretch your muscles. But it’ important for the muscles to be warm before you begin stretching . Run a few laps around the gym and set a few balls against the gymnasium wall before stretching out. It’ safer, and you’l get more out of it.

Some Stretches you could do every day,

Sit on the floor with your legs straight out in front of your body. Now, spread your legs out to the sides as far as is comfortable to you. For many people just getting into this position is a great stretch in itself! As you become more flexible you can slowly lean forward or reach out with your arms to grab your toes. Breath and hold for 15 seconds.
Pretzel- to the right. (switch to the left also)

To stretch the outside of the hips, use the pretzel stretch. Extend one leg out straight and bend the other one over it. Turn your body toward the hip of the bent leg. Press that knee into your body, and you should feel the stretch in the hip. Switch and do the other leg.


To stretch muscles in chest and shoulders. Stand arm-length distant from a doorway opening. Raise one arm shoulder height with slight bend in elbow. Place hand against door jamb and turn upper body away so that the muscles in chest and shoulders are stretched. Suggested repetitions: 3 – 4 each arm.


Raise the arm, bend the elbow, and then try to move the elbow behind the head. Repeat this with the other arm.


To stretch the upper leg, stand up again. Lift one foot up behind you and grab the ankle. Now push your foot out until you feel a stretch down the front of your thigh. If you have trouble balancing, focus on a spot on the floor about 6 feet away. Switch and do the other leg.


Stand with feet together or hip width apart. Roll from the top of your head all the way down your spine until your hands reach the floor. If they can’t reach don’t worry, it will get better! I also like to cross my arms above my head holding each elbow with opposite hand and just hang there, letting my head dangle and swivel from side to side. Or you could clasp your hands together behind your back and reach your arms behind your head towards the floor for a nice shoulder opening. Hold for at least 30 seconds. Roll up through your spine the same way your rolled down. Trying to articulate every vertebrae.
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Cooling down Fri, 22 Mar 2013 12:21:27 +0000 Continue reading ]]> Cooling down, is the period which allowed your body to make a smooth transition from moderate or vigorous exercise to resting state.

As you exercise your physiological state will change from state to a higher state “the cool down” will help you to retain back and adjust to the normal state which is sager than just suddenly stop exercising.

As you exercise, the cardiac output will increases which it cause the heart beat as well the amount of blood pumped per a beat to increases. As the blood shift away from the vital organ to help the muscle to start exercising it need more oxygen and extra nutrients. After finish exercise everything goes back to normal states and return to resting level. As you exercise your muscle work as blood pump it help to return the blood to the heart by contracting and relaxing.  

How to cool down?

It’s as simple as warming up before exercise. As warming up to reach the target zone, cool down is the opposite which allowed the body to shift from the target zone to the resting state. Starching is the best example of cooling down.  Which it also help to lengthen the muscles and give you a better flexibility.


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Obesity Sun, 24 Feb 2013 10:21:43 +0000 Continue reading ]]>

Obesity is an excess proportion of total body fat in the body. Having too much fat is not the same as being overweight.  When the total percent of body fat exceeds what is considered average or optimal, the amount of fat begins to have delirious effect on health. Today many individual paying thousands of dollars on products for weight lost and the United states paying billion of dollars to reduce obesity as the CDC-funded study published in the journal Health Affairs said  “without a strong and sustained reduction in obesity prevalence, obesity will continue to impose major costs on the health system for the foreseeable future. And although health reform may be necessary to address health inequities and rein in rising health spending, real savings are more likely to be achieved through reforms that reduce the prevalence of obesity and related risk factors, including poor diet and inactivity.”Today obesity is an epidemic in America. It’s killing us and costing us more. Year after year Americans still continue to become more obese which is costing us more and most important killing us.  I believe that it’s necessary to address health inequities by educating American about how to be health, this might cost us less money, and  it might save as a lot of money in the future.


What Causes Obesity?

  • Age
  • Genetics
  • Environmental Factor
  • Physical Activity
  • Psychologist Factor
  • Illness
  • Medication

How my body fat is not over weight but Obesity?

  • Mirror test
  • Skin fold Measurement
  • Hydrostatic weighing
  • Body Mass Index
  • Ultrasound, Light wave impedance

How much Body fat

Men: 15% to 20 % of total body weight

Women: 25% to 30% of total body weight

For men anything above 20% is Obesity, For women anything about 30% is obesity

Consequences of Obesity:

  • Diabetes
  • Heart disease
  • Stroke
  • Hypertension
  • Surgical risk
  • Pregnancy problems


CDC-funded study, Health Affairs.2012,  Weight of the Nation conference


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Muscular strength Thu, 14 Feb 2013 23:08:49 +0000 Continue reading ]]>  

Every move we make while we a sleep or awake it require muscular strength. Muscular strength or muscle strength is the ability to exert force to move, pick things up, and smile by using muscles.  On average, the human body weight is 40% of muscles. There are three types of muscle, they all important in the human body. First skeletal muscles which it moves the bones, second is the smooth muscles involuntary movements such as breathing, and finally cardiac muscle which is found in the heart.


What is muscular strength do?

Muscular strength have a lot of jobs such:

  • Prevent injury
  • Promotes bone density
  • Increases lean body mass
  • Maintain the muscle mass
  • Burn fat
  • Increase metabolism
  • Improves your performance

How can I train for muscular strength?

As we know the muscle does its job by flexion and extension. So what you need to do is:

  1. Design a strength program:  To have a healthy strong body you should train every part of the body and most importantly equally. Many people like to divide their workout as what they want to achieve. Some like to divide it into front and back of the body for example chest and back, others like big muscle and small muscle, but personally I prefer upper and lower body were my whole body get the benefit each day.
  2. Your program should be set on the idea of lifting heavier weight for less reps. For example we going to do 10, 12, and 15 reps of 10, 12, and 15 lb. Each rep we going put stress on the muscle which it help us to  earn muscle and bone density.
  3. Technique is important because it prevent injuries. If it doesn’t feel right than don’t do it, and ask someone who have enough knowledge about it.

Finally, keep in mind to always warm up before you workout, and cool down after you finish your workout. Starching is a key to make you feel less pain next day.

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What is Fitness Wed, 06 Feb 2013 02:06:22 +0000 Continue reading ]]> Fitness:
What is fitness?
Today, many of us misunderstand the meaning of fitness in many different ways. For many it means only to look good, for other it means only to feel good. Fitness is really key to be able to perform physical activity, have energy, and have strength to be healthy as possible. These keys will be achieved by training not only for muscular strength but also training for Cardio-respiratory endurance, Muscular endurance, Body composition, Flexibility, diet and finally recovery.

How do I know if I am fit?
Simply you can answer this question by answer these questions.
Do I exercise? How many days? For how long?
Do I have a good Nutrition?
Do I get enough rest?

Why should I be Fit?
For many different reasons, such great body shape, not easily getting sick, and most importantly live longer. For example,

Weight control.
Engaging in physical activity will help to burns unwanted calories and gives you body the shape you want.
 Prevent Disease
Regular exercise helps to build bones and muscle, control your blood pressure, control your cholesterol levels, reducing your risk of heart disease, and many cancers such as breast cancers
 Increases Life Span
According to the Washington Post people who are fit have  lower risk of dying early, and add 4 years to your life.

Rob Stein, A Daily Workout Could Add 4 Years to Life, Study Says,, November 15, 2005




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Welcome Class To My Blog. Sun, 03 Feb 2013 05:21:42 +0000 Image and video hosting by TinyPic

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