The hips can be a problem area, this page has some simple to perform
hip stretches, the exercises include how to perform instructions.
These hip stretches can help to prevent injury and also help to
recover from past injuries. Please contact your doctor for advice if you
have suffered from any kind of hip injury.
The hips is a very important area, the hip joint is responsible for a
large array of movements and it's responsible for supporting our
bodies weight as we stand, walk and run, so yeah slightly important.
Exercising the hips strengthens the surrounding muscles and the 5
ligaments of the hip joint. It improves blood circulation and elasticity
of the muscles and ligaments helping us to perform daily tasks easier,
as well as helping prevent hip problems in the future.
Knee to the side extension
Technique
Lie face up on the floor or an exercise mat, keep your body straight.
Bend your right knee so you leg is bent at about 90 degrees, your knee should be pointing up.
Now move you right knee out to the side as far as you can, you will feel
you inner thigh stretch, hold for a few seconds, then repeat with your
other leg.
Knee raise
Technique
Lie face up on the floor or an exercise mat, keep your body straight.
Slowly raise your left knee and bring it towards your chest as far as
possible, keep your right leg straight, hold for a few seconds then
repeat with your other leg.
Hip side extension
Technique
Lie face up on the floor or an exercise mat, keep your body straight.
Now slowly extend your right leg out to the side as far as you can, keep
it straight and hold for a few seconds, return to the start position
and repeat with your other leg.
Monday, 9 May 2016
Tuesday, 3 May 2016
What is a Health Weight for your Height? Weight Chart
Healthy weight chart, find out how much you should weigh based on your height.
If you're within your ideal weight range for your height you're doing well, you might just have a few pounds to lose or gain.
The following table should only be used as a guideline, it doesn't take into account a persons muscle mass. A bodybuilder for example may be classed as over weight, however their body fat percentage may very well be lower than 10%. They may still be classed as over weight because muscle weighs more than fat.
The healthy weight chart table figures are only approximate
If you're within your ideal weight range for your height you're doing well, you might just have a few pounds to lose or gain.
The following table should only be used as a guideline, it doesn't take into account a persons muscle mass. A bodybuilder for example may be classed as over weight, however their body fat percentage may very well be lower than 10%. They may still be classed as over weight because muscle weighs more than fat.
| Healthy Weight Chart |
| Height | Male | Female |
| 5' 0" | 95 - 117 lbs | 90 - 110 lbs |
| 5' 1" | 100 - 124 lbs | 95 - 115 lbs |
| 5' 2" | 105 - 130 lbs | 100 - 121 lbs |
| 5' 3" | 112 - 136 lbs | 105 - 127 lbs |
| 5' 4" | 118 - 144 lbs | 108 - 132 lbs |
| 5' 5" | 122 - 150 lbs | 113 - 138 lbs |
| 5' 6" | 128 - 156 lbs | 117 - 143 lbs |
| 5' 7" | 133 - 163 lbs | 122 - 149 lbs |
| 5' 8" | 134 - 169 lbs | 125 - 154 lbs |
| 5' 9" | 144 - 176 lbs | 130 - 160 lbs |
| 5' 10" | 149 - 183 lbs | 135 - 165 lbs |
| 5' 11" | 155 - 189 lbs | 140 - 170 lbs |
| 6' 0" | 160 - 196 lbs | 144 - 176 lbs |
| 6' 1" | 166 - 202 lbs | 149 - 182 lbs |
| 6' 2" | 170 - 209 lbs | 152 - 187 lbs |
| 6' 3" | 176 - 216 lbs | 158 - 193 lbs |
| 6' 4" | 182 - 222 lbs | 162 - 198 lbs |
| 6' 5" | 187 - 229 lbs | 165 - 204 lbs |
| 6' 6" | 193 - 235 lbs | 170 - 209 lbs |
| 6' 7" | 198 - 242 lbs | 176 - 215 lbs |
| 6' 8" | 202 - 249 lbs | 180 - 220 lbs |
| 6' 9" | 200 - 255 lbs | 185 - 226 lbs |
| 6' 10" | 215 - 262 lbs | 190 - 231 lbs |
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