TIPS FOR PHYSICAL FITNESS 

Shoulder shrugs & other exercises using your trapezoids can reduce chronic neck pain by 80%.

Four to six 30 second bursts of cardio are just as effective as an hour of training at a lower intensity.

At the top of your movement in a crunch, exhale forcefully to make your abs work harder.

Count your workout reps backwards. When you are at the end of a set, you will think about how many you have left to do instead of how many you've finished.

If you've injured your left leg, don't stop working out your right leg. Exercising even one body part stimulates the nerve fibres in the opposite limb, and helps recover an injury 10% faster.

During a lat pull down instead of putting your thumb around the bar, place it on top beside your index finger. This will decrease the involvement of arm muscles, and focus on strengthening the back muscles.

To buy the best work out shoes, shop late in the day. This is when your feet are the largest. Also, make sure there is a half inch space between your longest toe and the end of the shoes.

Use dumbbells, barbells, and machines in that order. Stabilizer muscles fatigue from dumbbells before your larger muscle groups do, making your smaller muscles need less help as you progress to machines.

When doing crunches, put your tongue on the roof of your mouth. This will help to align your head properly and reduce neck strain.

Most people figure that they need to set aside a full hour at once to get in the daily recommended amount of exercise. Not true! 5-10 minutes here and there throughout the day adds up. 5 minutes of push-ups and crunches in the morning, taking those 4 flights of stairs instead of the elevator; it adds up quick.

Looking for ways to fit in exercise? If work is close enough, walk or bike instead of driving. If it's farther away and you take the bus or train, get off a few stops early and walk to rest of the way.

Studies have shown that those who exercise first thing in the morning are far more likely to have stayed with their fitness program a year later, than those who exercise in the evening.

Most everyone likes to focus on things they're good at. When working out however, we should focus on our weaknesses rather than our strengths, to balance things.

It may seem pretty straight forward, but it's often over-looked; when trying to build muscle one of the most important things is consuming enough calories to fuel both your exercise and the metabolic processes needed to build muscle.

When weight training it is imperative that you give your muscle tissue a chance to repair itself. During lifting you are actually tearing muscle fibers and each time they repair themselves they become stronger, but they can only recover during periods of rest.

The best rep range for gaining muscle size is between eight and 20 and at a weight that is between 60% and 80% of what you could lift for one and only one rep.

As basic as it may seem, the importance of stretching before and after your workout and warming up before you stretch, is often over-looked.

Keep a training or workout journal. Write down what types of exercises you're doing, how many reps at what weight, what time of day you workout, how you felt about the workout, and anything else you can think of. This will allow you to see what types of exercises work for you, as well as your progress.

Skipping is not only an efficient cardio exercise, but it also develops coordination, balance and agility.

                                                   NAME- SAILI NAIK
                                                   ROLL NO. -SU160389