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There's no rule that says you have to go to the gym to get a good workout. You can just as easily (and less expensively) achieve the same results at home. However, before you start your own workout program you should consult your family doctor or a clinic specializing in naturopathy in Toronto to make sure your planned workouts won't be putting your body in danger. To further reduce the risk of you hurting yourself during a workout, you should always warm up and cool down. It takes a few extra minutes, but don't be tempted to skip it just because you have a busy schedule.
Benefits of Warm-ups
Warming up introduces your body to the idea that it will soon be working out. It allows your heart to gradually increase its pace without needing to explode into action from a stand still like a patient whose anger therapy is not working. It increases the oxygen and blood flow to your muscles so that the extra power will be there when you really start to work out. This decreases instances of muscle cramps. Doing a warm-up also helps get your joint fluid flowing and helps to make you more flexible.
How to Warm Up
Everyone has exercises they like and exercises they hate, so choose a few that you enjoy or at least can tolerate. Your warm up program can begin with a series of static stretches. Make sure to stretch each muscle you anticipate using in your workout and to hold for 5-10 seconds. Then you can move on to an aerobic activity to raise your heart rate, such as jogging around the interior of your custom enclosures or jumping jacks. When your heart rate is at the appropriate level (look up yours) you may begin your workout.
Benefits of Cooling Down
It can be just as much of a shock to your system if you suddenly stop exercising as much as if you suddenly start. You don't need to cool down if you're just taking a break to apply an acne treatment, only when your workout is complete. Cooling down helps ease the transition into resting and removes the buildup of lactic acid in your muscles which could otherwise cause cramps and next-day soreness. It also lets your heart rate gradually return to normal.
How to Cool Down
Your cool down program can simply be the reverse of your warm-up program, and need not take much longer than it would to program an international SIM card - that is, five to ten minutes. Downgrade from heavy aerobic workout into light aerobic workout (such as jogging) then gradually come to a stop (i.e. transitioning through walking) and into a series of static stretches.