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"The
preservation of health is a duty. Few seem conscious that there is such
a thing as physical morality"
- Attributed to Herbert Spencer (1820 - 1903), A British Philosopher.
| Fitness is an important part to maintaining ones health. I personally enjoy physical fitness and try to maintain a healthy lifestyle. I personally belong to two seperate gyms and attempt to workout daily. Below you will find my own personal fitness routines, followed by links to excellent fitness resources. |
| Three days a week I stretch my legs for approximately thirty minutes. I strech on Tuesday, Thursday, and Saturday. It is important to warmup before stretching, such as by taking a ten minute walk. My leg stretching routine consists of: |
| # | Stretch |
Duration
|
Demonstration
Link
|
|
| - Knees to Chest Jog |
60
Seconds
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| 01. | Lower Back Stretch | |||
| B1. | Lying Knee-to-Chest |
15
Seconds
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| B2. | Lying One-Leg Spinal Twist |
15
Seconds
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| B3. | Lying Both Knees-to-Chest |
15
Seconds
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| B4. | Lying Two-Leg Spinal Twist |
15
Seconds
|
||
| B5. | Lying 90° Two-Leg Spinal Twist |
15
Seconds
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| 02. | Lying Buttock (Gluteal) Stretch |
30
Seconds
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| 03. | Butterfly/Cobbler |
50
Seconds
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| - Ankle Rotations |
.10 P/Side
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| 04. | Standing Calf Stretch |
50
Seconds
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| - Knee Rotations | .10 P/Side | |||
| 05. | Hamstring Stretches | |||
| - Inside/Outside Crossing Kicks | .10 P/Side | |||
| H1. | Head to Knee Bend |
30
Seconds
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| - Front Kicks | .10 P/Side | |||
| H2. | Seated Forward Bend |
30
Seconds
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| - Side Kicks | .10 P/Side | |||
| H3. | Standing Front Bend |
50
Seconds
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| H4. | Standing Cross Leg Hamstring Stretch |
50
Seconds
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| 06. | Front Lunge Stretch |
50
Seconds
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| 07. | Side Lunge Stretch |
50
Seconds
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| - Roundhouse Kicks | .10 P/Side | |||
| 08. | Psoas Stretch |
30
Seconds
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| 09. | Quadricep Stretch |
50
Seconds
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| 10. | Side Split |
50
Seconds
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| 11. | Seated Wide Angle |
50
Seconds
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| I use the Century Fitness VersaFlex | ||||
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Monday
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Tuesday
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Wednesday
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Thursday
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Friday
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Saturday
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Sunday
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Off-Day
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**Jujutsu
|
*Cardio
|
**Jujutsu
|
*Cardio
|
*Cardio
|
**Jujutsu
|
Shape Fit: http://www.shapefit.com/
Exercise Database: http://www.exercisedb.com/
ExRx on the Net: http://www.exrx.net/
Fitness at ABC-of-Fitness: http://www.abc-of-fitness.com/
Fitness Magazine: http://www.fitnessmagazine.com/
Fitness Online: http://www.fitnessonline.com/
Shape Magazine: http://www.shape.com/
CrossFit: http://www.crossfit.com/
Doctor Workout: http://www.doctorworkout.com/
Men's Health: http://www.menshealth.com/
Body Building.com: http://www.bodybuilding.com/
Muscle & Fitness Online: http://www.muscleandfitness.com/
Top Body Builder: http://www.topbodybuilder.com/
Flex Online: http://www.flexonline.com/
Hardcore Muscle:
http://www.hardcoremuscle.com/
Mens Fitness Online: http://www.mensfitness.com/
Muscle & Fitness Hers: http://www.muscleandfitnesshers.com/
Yoga Journal Magazine: http://www.yogajournal.com/
Yoga at ABC-of-Yoga:
http://www.abc-of-yoga.com/
Judo Information Site: http://www.judoinfo.com/
Brad Appleton's Stretching and Flexibility: http://www.cmcrossroads.com/
Stadion Stretching: http://www.stadion.com/
WebMD: http://www.webmd.com/
Merck Medical Manual: http://www.merck.com/
Meditation at ABC-of-Meditation: http://www.abc-of-meditation.com/
Diet & Weight Loss Information and Restaurant Nutitional Information:
http://www.calorieking.com/
Chase Freedom Diet Reviews and Information: http://www.chasefreedom.com/
Diet Facts Restaurant and Fast Food Nurition Database: http://www.dietfacts.com/
Linus Pauling Institute Micronutrient Information Center: http://lpi.oregonstate.edu/
Nutrition Data: http://www.nutritiondata.com/
National Whey Protein Institute: http://www.wheyprotein.org/