A few weeks ago, I enjoyed a conversation with another individual in the gym. The conversation enlightened my cardio curiosity and stressed the need for lifting with the correct form. After this conversation, I began trying different cardio machines. The most popular cardio machine is the treadmill. I am a fan of the stair master, elliptical and rowing machine. I like the stair master because it well exercises my lungs, legs, and glute. The elliptical exercise machine works my lungs and legs – a some glute. For me, the ultimate cardio workout comes from the row machine. The row machine is a total body workout. To reap the full benefit of the row machine, I need to row in the correct form. I know a few people who feel that biking is the ultimate total body workout.

When it comes time to lifting, I am so mindful of proper form. Before lifting sets, I watch weightlifting videos. I record my workouts, review my workouts, and evaluate my own lifting form. That’s how I evaluate if I am lifting correctly and how I am growing in understanding.

Please know that I do reach out to my doctor to make sure that the workout plan I am doing is good for me. You should also reach out to your doctor to discuss your fitness plan before you begin and while you progress.

Contemplate:

• Which cardio exercise is the ultimate exercise for you?
• Do you prepare for a workout by watching diverse videos to help you learn or give you ideas?

After several trips to the orthopedic office, I was feed up with my stiff joints. The only way to improve my physical state was to strengthen my muscles and increase my range of motion.

Daily stretching improves flexibility significantly. However, initially I could not figure out how to broaden my range of motion in my knees,  ankle, and achilles areas. I decided to improve my knees, calves, ankles and achilles flexibility by stretching beyond my comfort zone. I asked myself “What position causes me the most discomfort?” That would be sitting in a low seat or on the floor and then trying to get up.

Here’s what I decided to do. Every day, I would sit on the floor and get up (with as little assistance as possible from my furniture) five times a day. Two months later, I could fully bend my knees, ankles, and achilles and rise off the floor effortlessly.

Sitting on the floor and getting up made me stretch my knees, my calves, my ankles, and my achilles in different positions. Another benefit was the ability to bend my knees lower when squatting.

There’s a lot to be said for a dedicated effort to strengthen and improve your flexibility. Nothing happens overnight, and never be discouraged. Slow progress is good progress.

My main takeaway: Remember to stretch every day. Stretch when your muscles are warm – maybe after showering.

Contemplate:

• What stretches help your flexibility?
• When you stretch, do you feel better?