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Volume No. 343

Thursday July 09, 2009

   

   

 
 
 

When it comes to sports such as soccer, basketball and volleyball or those that require constant pivoting, hamstring need an attention. This week focus on Working the Hamstring.


Remember, you are what you eat!
Namita Nayyar, AFI

 
 

 

 

After your workout, spend another five to 10 minutes cooling down to bring the heart rate down. Your cool-down should include five minutes of cardio exercise (walking or biking) at a slower pace and five minutes of gentle stretching, once your breathing returns to normal. By cooling down, you can help prevent injuries and muscle soreness from your workout.

If you are running short on time -- shorten your workout, not your cool down. Never cheat yourself of a proper cool down, including doing stretches, following your exercise. Your body needs this time to readjust.

 
 
 

 

ACCEPT CHANGE WITH A SMILE

Sooner or later you'll encounter an event in your life, and how you meet it determines your future happiness and success. Since the beginning of time, everyone has been called upon to meet such a crisis. A closer look will show you that most "crisis situations" are opportunities to either advance or stay where you are.

Indeed most changes in your life will take place out of either "inspiration" or "desperation." Whatever comes your way, give it meaning and transform it into something of value. Your personal growth is the process of responding positively to change.

A precious stone cannot be polished without friction, nor humanity perfected without trials.
 

Note: WF Members receive motivation like this in their e-mail box every Monday morning! Those of you looking for added motivation, can go ahead to download Free motivational Wallpaper Changer at http://www.womenfitness.net/downloads.htm

 
 
 

 

"Never allow anyone to rain on your parade and thus cast a pall of gloom and defeat on the entire day. Remember that no talent, no self-denial, no brains, no character, are required to set up in the faultfinding business. Nothing external can have any power over you unless you permit it. Your time is too precious to be sacrificed in wasted days combating the menial forces of hate, jealously, and envy. Guard your fragile life carefully. Only God can shape a flower, but any foolish child can pull it to pieces."
 ~ Og Mandino

 

 
 

 

SPINACH SALAD

Ingredients:

  • 1 lb. spinach leaves, washed and torn into pieces, tough stems discarded

  • 2 cups mushrooms, sliced

  • 1 cup cherry tomatoes, cut in half

  • 1/4 cup fat-free Italian dressing

Directions:

  • Combine spinach, mushrooms and tomatoes in a salad bowl.

  • Pour dressing over salad and toss.

Nutritional Information:

  • Calories: 50 Kcal

  • Fat: 0.7g

  • Cholesterol: nil

  • Protein: 4.6 g

  • Carbohydrates: 8.9 g

  • Fiber: 4.0g

  • Sodium: 240 mg

 

 

Working the Hamstring

The hamstrings are a muscle group located on the back of the upper leg and thigh. The semimembranosus and semitendinosus are two hamstring muscles located on the inside of the upper leg. The bicep femoris is a hamstring muscle located on the outer back side of the upper back leg. Collectively, these three muscles make up the hamstring muscles.


When it comes to such sports as soccer, basketball and volleyball or those that require constant pivoting, hamstring need an attention. Women often spend more time doing bench presses and leg extensions, which strengthen the quadriceps, and pay little attention to working the hamstrings. Ideally, the hamstrings should lead the response in fitness training, tightening first. Women tend to work on their quadriceps more because they strengthen quickly. They think their legs are getting stronger, but they are really not. They need to do activities that increase the quickness of the hamstring response, in addition to exercises that build up the quadriceps. It's simple -having stronger hamstrings will help you lift heavier weights on the squat and leg press. Also the strength in the hamstrings helps to maintain a full stride even when you are tiring during brisk walking or running, supporting the idea that strength can help delay fatigue.
 

Click here, to read the complete article on Working the Hamstring


More Articles:

AHAs are a group of acids, from fruits and other natural substances, that speed cell turnover and improve texture, reduce fine lines and even out skin tone. Read more about Alpha Hydroxy Acid: taking the acid test at http://www.womenfitness.net/beauty/skin/aha.htm


Core strength and stability is increasingly recognized as a vital part of fitness. The muscles of the 'core' are primarily those of the trunk and pelvis. The core muscles stabilize the spine and effectively move the body with varying loads. If the trunk muscles are weakened, then posture and movement can be affected significantly. The core muscles are necessary for effective transfer of energy from large to small muscle groups - especially when performing sports-specific movements. Read more about Top 10 to build a strong core at http://www.womenfitness.net/core.htm

 

The colon and the rectum are part of the large intestine, which is part of the digestive system. Because colon cancer and rectal cancers have many features in common, they are sometimes referred to together as colorectal cancer. Colorectal cancer includes cancers of both the large intestine (colon), the lower part of your digestive system, and the rectum, the last 8 to 10 inches of the colon. Read more about Colorectal Cancer Awareness Month at http://www.womenfitness.net/colorecta_cancer.htm

 

 

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