Five Things You Should do After a Tough Workout

 

 

A tough workout can improve health and build strong muscles and bones. These types of workouts also take a toll on the body in the hours afterward. People can experience pain, swelling and even cramps afterwards. Fortunately, there are ways to prevent these negative effects. Five things should be done in the hours after a tough workout.

 

Stretch and Move

One of the first things to do is stretch and move gently. Stretching allows the body and the muscles to readjust to normal activity levels. Instantly moving into a state of rest can actually jar the muscles and increase soreness. Five to ten minutes of simple stretching followed by five to ten minutes of light activity like walking will reduce soreness and inflammation.

 

Eat and Drink Water

The muscles are damaged during a tough workout. The body needs nutrients like glycol in order to repair this damage and build new muscle tissue. It is important to eat a meal containing high amounts of protein and complex carbohydrates. These are essential for building muscle mass. Drinking water will replenish the moisture lost through sweating and exertion. Water also improves the metabolism so the body can remove lactic acid and other substances that cause muscle pain.

 

Avoid Strenuous Activities

The body needs to relax for at least one to four hours after a tough workout. This relaxation period should involve no strenuous activities. Lifting heavy items or pushing the body could turn normal tears in the muscle tissue into more serious injuries. The hours after a hard workout should involve mostly sitting, breathing and relaxing in a comfortable place.

 

Relax In a Hot Tub

A hot tub has a number of therapeutic benefits for anyone who just completed a tough workout. The heat from water will relieve inflammation and aching muscles. The different types of hot tub jets will soothe muscles and take away pain in the joints and back. A hot tub also increases blood circulation in the body. This allows more oxygen to reach muscles and organs so the body heals more quickly. It can help to visit a hot tub several times in the hours after a workout.

 

Nap for an Hour or More

After stretching and relaxing, it will help to take a nap for an hour or more. Sleeping comfortably releases important hormones into the body. These hormones accelerate the rebuilding of muscle and bone tissue. A simple nap can reduce pain and swelling. It also shortens the overall recovery time.

 

Categories: body, Hot Tub, muscle tissue, muscles, nbsp, strenuous, strenuous activities, stretch, tough, tough workout, Workout, workout nbsp

Hangovers and Long Meetings: Diet Help When You Need It Most

 

In life, love, wellness and everything in between, timing is crucial, and this is no less true when it comes to what you eat. According to Marta Montenegro, the creator of the Montenegro Method DVD workout series with a master’s degree in clinical exercise physiology, ‘Depending on the time of day or what situation you’re in, your body needs certain nutritional properties to help you get through—so you can work and live at your optimal level. Food creates all kinds of hormonal reactions in your body—reactions that affect your mood, your alertness, your energy level, and everything in between. So while you may already know what you need to eat, it’s also important to know when to eat it.’ With that in mind, let’s take a look the best foods for your wellbeing, and the best times to eat them.

 

1. After a Tough Workout: While amping up your fitness is eventually good for your muscles, immediately after a workout they will be stressed and broken down. They then grow in preparation for the next challenge, but you need to give them proper nutrition in order to take full advantage of that growth cycle. Andrea Hacker Thompson, MS, RD, of the ACSM Fit Society Page, recommends a carbohydrate-to-protein ratio of 2:1 for short, low-to moderate intensity workouts or 3:1 in long, high intensity training sessions. Montenegro adds, ‘Eat 30 minutes to one hour after completing your workout, because that’s the best window for your body to absorb the nutrients after a workout.’

 

2. After a Long Meeting: Lauren O’Connor, RD, from Nutri-Savvy advises munching on almonds when feeling foggy in or after a meeting, as they provide you with a little protein and plenty of healthy fats. Montenegro details, ‘Research published in the journal Neuron shows protein, not sugar, activates the cells that keep us awake and burning calories. While whole grain carbohydrates provide the glucose that keeps the brain going, protein is what guarantees that you won’t forget what the meeting was about in the first place. That’s especially true when protein is rich in the amino acid tyrosine, a neurotransmitter that is critical for brain energy and alertness.’

 

3. After an Endurance Event: At the finish line, the name of the game is replacing sweat loss, as you need to replace those glycogen stores. Registered dietician and certified fitness trainer Shari Portnoy, RD, CPT says the best post-marathon foods and drinks will contain mostly carbohydrates, some vitamins and small amount of protein to help replenish those deleted stores. Ximena Jimenez, RD, national spokesperson for the Academy of Nutrition and Dietetics, points out that chocolate-flavoured milk has the ideal 3:1 ratio of carbs to protein, and it helps replace other nutrients. Jimenez enthuses, ‘It’s actually a great source of electrolytes, especially potassium.’

 

4. After a Bad Night’s Sleep: Not only does a restless night make you feel groggy the next day, it also gets in the way of your waistline. Montenegro notes, ‘Researchers at UCLA researchers found that poor sleep causes increased ghrelin and decreased leptin during the day, which can lead to an increased appetite and overeating. To combat this, start your day off with lean protein. Try an ounce of nuts or three ounces (abut a size of a deck of cards) of lean meat, which will keep you feeling satisfied longer. You can also try Greek yogurt mixed with a banana and some Chia seeds sprinkled in.’

 

5. After a Night Out: The morning after a night on the town provides a hangover as well as sleep deprivation, so what you eat is key. Luckily, Jimenez has the morning fix you need: ‘The next day have a virgin Bloody Mary. It’s an easy hangover cure. The tomato juice will replenish your body from water and electrolyte losses caused by an alcohol binge.’

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Categories: long meetings, meetings diet, montenegro, nbsp, night, Protein, Workout

Hangovers and Long Meetings: Diet Help When You Need It Most

 

In life, love, wellness and everything in between, timing is crucial, and this is no less true when it comes to what you eat. According to Marta Montenegro, the creator of the Montenegro Method DVD workout series with a master’s degree in clinical exercise physiology, ‘Depending on the time of day or what situation you’re in, your body needs certain nutritional properties to help you get through—so you can work and live at your optimal level. Food creates all kinds of hormonal reactions in your body—reactions that affect your mood, your alertness, your energy level, and everything in between. So while you may already know what you need to eat, it’s also important to know when to eat it.’ With that in mind, let’s take a look the best foods for your wellbeing, and the best times to eat them.

 

1. After a Tough Workout: While amping up your fitness is eventually good for your muscles, immediately after a workout they will be stressed and broken down. They then grow in preparation for the next challenge, but you need to give them proper nutrition in order to take full advantage of that growth cycle. Andrea Hacker Thompson, MS, RD, of the ACSM Fit Society Page, recommends a carbohydrate-to-protein ratio of 2:1 for short, low-to moderate intensity workouts or 3:1 in long, high intensity training sessions. Montenegro adds, ‘Eat 30 minutes to one hour after completing your workout, because that’s the best window for your body to absorb the nutrients after a workout.’

 

2. After a Long Meeting: Lauren O’Connor, RD, from Nutri-Savvy advises munching on almonds when feeling foggy in or after a meeting, as they provide you with a little protein and plenty of healthy fats. Montenegro details, ‘Research published in the journal Neuron shows protein, not sugar, activates the cells that keep us awake and burning calories. While whole grain carbohydrates provide the glucose that keeps the brain going, protein is what guarantees that you won’t forget what the meeting was about in the first place. That’s especially true when protein is rich in the amino acid tyrosine, a neurotransmitter that is critical for brain energy and alertness.’

 

3. After an Endurance Event: At the finish line, the name of the game is replacing sweat loss, as you need to replace those glycogen stores. Registered dietician and certified fitness trainer Shari Portnoy, RD, CPT says the best post-marathon foods and drinks will contain mostly carbohydrates, some vitamins and small amount of protein to help replenish those deleted stores. Ximena Jimenez, RD, national spokesperson for the Academy of Nutrition and Dietetics, points out that chocolate-flavoured milk has the ideal 3:1 ratio of carbs to protein, and it helps replace other nutrients. Jimenez enthuses, ‘It’s actually a great source of electrolytes, especially potassium.’

 

4. After a Bad Night’s Sleep: Not only does a restless night make you feel groggy the next day, it also gets in the way of your waistline. Montenegro notes, ‘Researchers at UCLA researchers found that poor sleep causes increased ghrelin and decreased leptin during the day, which can lead to an increased appetite and overeating. To combat this, start your day off with lean protein. Try an ounce of nuts or three ounces (abut a size of a deck of cards) of lean meat, which will keep you feeling satisfied longer. You can also try Greek yogurt mixed with a banana and some Chia seeds sprinkled in.’

 

5. After a Night Out: The morning after a night on the town provides a hangover as well as sleep deprivation, so what you eat is key. Luckily, Jimenez has the morning fix you need: ‘The next day have a virgin Bloody Mary. It’s an easy hangover cure. The tomato juice will replenish your body from water and electrolyte losses caused by an alcohol binge.’

The post Hangovers and Long Meetings: Diet Help When You Need It Most appeared first on .

Categories: long meetings, meetings diet, montenegro, nbsp, night, Protein, Workout

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Categories: Diets, routines, shan, starting, Workout

6 Of The Best Quotes To Motivate You Through Your Workout

 

 

So you’re ready to hit the gym, tackle the trails or walk off those extra pounds. That’s awesome. You will reach those goals. You just have to stay focused and motivated. There might come a time when you need a little something to get you out of a workout slump or to help you push through that plateau. Just remember to keep it moving and keep it positive. That’s the only way you will ever achieve the results you want.

 

 

Here are some words of encouragement to get you started and to keep you on track.

 

“Champions aren’t made in the gyms. Champions are made from something they have deep inside them—a desire, a dream, a vision.” 

– Muhammad Ali

 

 

“Time and health are two precious assets that we don’t recognize and appreciate until they have been depleted.”

‒ Denis Waitley

 

 

“I think exercise tests us in so many ways, our skills, our hearts, our ability to bounce back after setbacks. This is the inner beauty of sports and competition, and it can serve us all well as adult athletes.”

‒ Peggy Fleming

 

 

“If you always put limits on everything you do, physical or anything else, it will spread into your work and into your life. There are no limits. There are only plateaus; and you must not stay there, you must go beyond them.”

‒ Bruce Lee

 

 

“I already know what giving up feels like. I want to see what happens if I don’t.”

‒ Neila Rey

 

 

“Just believe in yourself. Even if you don’t, pretend that you do and, at some point, you will.”

– Venus Williams

 

 

Categories: motivate, quotes, Workout

Know Your Limits: How To Ease Into A Steady Workout Routine After An Injury

 

For those who have suffered a recent injury, it can be intimidating to ease back into a workout routine and become active again. Without starting slow and avoiding certain exercises, it’s possible to injure the affected area again and reverse any healing that has occurred. Before heading off to start your workout, know the best ways of easing into it while protecting your body.

 

Begin with a Warm-Up

Ease your body into the workout by warming up for 5-10 minutes and by stretching areas that you plan to strengthen. Each stretch should be held for at least 30 seconds for it to be effective, so don’t rush through this important step. Include cool-down sessions that allow your body to regroup as well.

 

 

Reduce Your Efforts By 20 Percent

Although you may feel energized and able to do a great deal of exercising during your workout, it’s important to do 20 percent less than what you know you’re capable of. This will allow you to start out slow and learn the state of your body while gradually increasing your efforts.

 

 

Use KT Tape

To reduce pain that may be constant in the affected area, use KT tape to alleviate the pain and make your workout more comfortable. It can be used for a wide variety of injuries, designed to give you that extra support and relief you need with injuries. The tape will stay put even with contact with water, making it easy to support the injured area and prevent it from further damage.

 

 

Listen to Your Body

Most trainers promote the idea that pain is necessary to a good workout, but in the case of a recovering injury, it’s important to listen to your body and stop any exercise that may be affecting your injury. Compromise on your routine and find other movements that do not involve the area that is still healing. Even the same injury will vary greatly from person to person, so listen to your body and stop a workout or slow down when needed.

 

 

Stay Hydrated

Stay hydrated before, after and during your workout, which will reduce inflammation in the body and improve your recovery time. While you should be drinking plenty of water, you will need to refuel with something a little more, like a sports drink, to replace what you lost during your workout.

 

 

Start Walking

Walking is the most natural form of exercise for the body, which is a great starting point when getting back into your routine. Walk a few blocks and quit when you feel yourself becoming tired. Swimming is another low-impact sport that will be gentle on your body while still promoting plenty of movement. For runners who have suffered a strain, start with quick-paced walking before transitioning into light jogging for 10 minutes.

 

Exercising after an injury shouldn’t be avoided altogether, as the mobility can help to strengthen the body and improve recovery time. Speak to a medical professional or trainer on a recommended workout before slowly transitioning back to your normal routine.

 

Categories: ease into, how to, Injury, know, limits, Workout

How to Get That Amazing Body You’ve Always Wanted

Every day, we are bombarded with electronic technology designed to help us improve our wellness and wellbeing. If you are trying to lose weight or boost your fitness, you can get your hands on any number of gadgets designed to track your steps, improve the tone of your bum or even monitor your sleep. When used correctly, these tools can be a great way to help you become leaner, stronger and fitter in a shorter period of time.

 

Post workout nutrition is very important, and everyone in the sports world is becoming increasingly aware of its importance in terms of helping to create long, lean muscles, increase fat burning potential and improve your recovery time after a workout. The Clean and Lean Shake Machine from Bodyism helps to banish lumpy or powdery things as a thing of the past. This has a unique design which helps to preserve the integrity of the nutrients. Entirely free from BPAs, the machine is priced around £30.

 

The Fuelband from Nike has been described as a universal way to measure movement for any kind of activity, as it not only tracks the number of times that you move, but how often you move and how intensely you move. It has a sleek design and can give you feedback in real-time. It looks very stylish and yet is packed with the latest technology. The Nike Fuelband is priced around £129.

 

The Omegawave Personal is also another exciting and interesting training tool. It has an Electrocardiogram Sensor (ECG) that transmits your heart wave wirelessly to the mobile phone app which is on your tablet or your smartphone. This data then tells you if your body is stressed either physically or mentally, if you have recovered sufficiently from your latest workout, and what kind of intensity you should be working out at during your next session. This helps you to monitor your body, including during the recovery phase, and get ready for training again.

Categories: body, fitness, gadgets, helps, improve, time, Tools, Workout

Experts Share their Best “How-To” Weight Loss Tips

They say it’s the little things that matter, and this is certainly the case when it comes to your weight loss programme. Sure, you need to look after your wellbeing with a healthy diet and exercise regimen, but on top of that you need a few little extras to get your body where you want it to be. So how do you do it? We’ve gathered a few wellness experts together to discuss their top “How-To” weight loss tips.

 

1. How to Satisfy Late-Night Sugar Cravings: Jackie Newgent, RD, author of The Big Green Cookbook, recommends, ‘To satisfy your sweet tooth without pushing yourself over the calorie edge, even in the late night hours, think “fruit first.” Wellness writer Leslie Barrie adds, ‘Enjoy a sliced apple with a tablespoon of nut butter (like peanut or almond) or fresh fig halves spread with ricotta. Then sleep sweet, knowing you’re still on the right, healthy track.’

 

2. How to Find the Perfect Workout Buddy: According to Barrie, ‘A workout buddy is hugely helpful for keeping motivated, but it’s important to find someone who will inspire—not discourage. So make a list of all your exercise-loving friends, then see who fits this criteria…Can your pal meet to exercise on a regular basis? Is she supportive (not disparaging) of your goals? And last, will your bud be able to keep up with you or even push your limits in key workouts? If you’ve got someone that fits all three, make that phone call.’

 

3. How to Stock Up Your Cupboard: ‘While there are heaps of good-for-you foods out there, some key ingredients make it a lot easier to meet your weight-loss goals,’ says Barrie. ‘Next grocery store run, be sure to place [these] top three diet-friendly items in your cart: balsamic vinegar (it adds a pop of low-cal flavor to veggies and salads), in-shell nuts (their protein and fiber keep you satiated), and fat-free plain yogurt (a creamy, comforting source of protein).’

 

4. How to Relieve Your Aching Muscles: After a gruelling workout, submerge your lower body in a cold bath for 10 to 15 minutes (you may have to throw some ice cubes in to get it to the 50 to 55 degrees Fahrenheit you’re after). ‘Many top athletes use this trick to help reduce soreness after training sessions,’ says ASICS running coach Andrew Kastor. ‘An athlete training for an important race should consider getting one to two massages per month to help aid in training recovery.’

 

5. How to Tell You’re Wearing the Right Trainers: ‘Your shoes should feel comfortable from the first step,’ Kastor asserts. To achieve this feeling, Barrie advises, ‘Shop in the evening—your feet swell during the day and stop in the late afternoon, so you want to shop when they’re at their biggest. Also make sure the sneaks are a little roomy—enough so that you can wiggle your toes, but no more than that.’

 

6. How to Pick the Right Workout Playlist:Barrie points out, ‘Running with music is a great way to get in a groove (just make sure it’s not blasting too loudly, or you won’t hear those cars!). To pick the ultimate iPod playlist, think about what gets you going.’ Kastor details, ‘I know several elite athletes that listen to what we’d consider “relaxing” music, such as symphony music, while they do a hard workout.’

 

7. How to Weigh Yourself: Newgent explains, ‘It’s best to step on the scale in the morning before eating or drinking—and prior to plunging into your daily activities.’ Barrie adds, ‘For the most reliable number, be sure to check your poundage at a consistent time, whether daily or weekly.’

Categories: barrie, barrie adds, late night, loss, loss tips, nbsp, playlist, trainers, Weight Loss, Workout, workout buddy, Workout Partner

Gym Etiquette: Learn the Rules So You Won’t Be Intimidated!

If you’re new to fitness, the gym can be a very intimidating place. There is a certain etiquette, with unspoken rules and complicated machines that everyone else seems to understand naturally. If you’ve made the choice to take care of your wellbeing, don’t let gym intimidation put you off. We asked ACE-certified personal trainer Amy Froneman for the gym rules you need to know.

 

1. Take a Tour: According to Froneman, ‘Most gyms offer you a brief tour before you first sign up. Take it. Don’t assume you’ll know where everything is or how everything works. Not everything is intuitive in a gym environment and even if you’ve belonged to a gym before, they’re not all the same. Make sure you ask lots of questions, not just so you know how things work, but also to make sure it’s the type of gym you will feel comfortable in.’

 

2. Leave Your Mobile in Your Locker: ‘Unless you’re using your mobile with earphones to listen to music, leave it in the locker in the changing room,’ Froneman advises. ‘Apart from the fact this is your time to exercise, there are few things that will irritate your fellow gym-goers more than someone talking business on the treadmill next to them. Besides, if you can conduct a business call, you’re probably not working out hard enough.’

 

3. Have a Plan: Froneman asserts, ‘It’s all very well to sign up at gym kitted out in sporty new workout gear… but looking the part and being in the right place won’t get you any closer to your goals. Avoid being one of those people who sign up at the beginning of the year and are MIA by the time winter arrives. Hire a qualified trainer to write you a training programme that you can follow, even if they’re not there for every workout. This will also help you avoid another big mistake many people new to gym make – exercising without correct form. Not only will this lead to injury, but it probably won’t get you any closer to your goals either.  However, if you can’t afford a trainer, join a group class until you feel more comfortable working out on your own.’

 

4. Take it One Step at a Time: ‘You might be all gung-ho now, but if you push yourself too hard, too soon and sign up for every class available or spend two hours every day at the gym, you will burn out and very possibly injure yourself,’ warns Froneman. ‘If you exercise with an efficient training plan you will reach your goals much more easily and with less risk of overtraining. Leave your ego at the door – contrary to what you may think, no-one is keeping tabs on how much or how often you work out.’

 

5. Take a Towel: Froneman comments, ‘Getting sweaty is pretty much a guarantee when you workout, but leaving puddles of sweat on the different machines you use is a very definite no-no. And remember to wash your towel after every session, you never know what kind of germs could be lurking on that seat.’

 

6. Pack it Away: ‘No matter how at-home you may feel in your gym, you still have to share it with a group of strangers, so if you use the free weights, or a skipping rope, or a kettlebell, be sure to put it back when you’re done,’ Froneman instructs. ‘Good manners still apply even if you’re grunting, sweating and/or swearing during your workout.’

 

7. Be Considerate When the Gym is Busy: Froneman points out, ‘If you can only exercise during peak times, a little more patience and consideration from your fellow gym user is even more important than usual. So limit your time on the cardio machines to 20 minutes, give someone else a chance and then come back if you really, really need to. Again, it’s all about good manners!’

Categories: considerate, fellow gym, froneman, gym etiquette, nbsp, sign, time, towel, Workout

Carve Your New Physique With This Dumbbell Workout

Have you always wanted a six-pack but never quite known how to go about getting one? Carving a great new physique is really a matter of knowing the right exercises to carry out. It can be really hard to carry out a complicated fitness or weight routine at the gym, because you often have to wait in turn for the equipment, and you can’t always guarantee that you will find the dumbbells that you need. No matter how committed you are to your wellness and wellbeing, if you don’t have the equipment then you can’t do the workout.

 

That’s why this workout relies on only a single dumbbell. Nevertheless, this will hit every muscle in your core, letting you blitz those obliques, abs and your back with just a few carefully selected exercises. You can even do these with a weight plate or a kettlebell if you are stuck.

 

You should start by using about 8kgs and then work your way up to 12kgs and finally to 16kg. Do around eight reps of each exercises and then move on to the next one.

 

Star a swing. This involves holding the end of the dumbbell while standing with your feet a little wider than shoulder-width and your knees bent. Then swing the dumbbell through your legs. Then, pop your hips forward and do the reverse, swinging the dumbbell back up to eye level.

 

Next, try a woodchop. This is when you hold the dumbbell in both hands up at one side of your head, with your arms stretched out. Move the dumbbell down across your body in a chopping motion, squatting as you go. The dumbbell should end up beside the diagonally opposite shin.

 

Finally, finish off the circuit with a side bend. Stand up straight with your core braced and your back held straight. Hold the dumbbell in one hand and then lead to that side. Return your body to the vertical. After doing all your reps on one side, switch hands and lean the other way.

Categories: Abs, Core, dumbbell, equipment, exercises, nbsp, Workout

How to Get Those Arms and Shoulders in Shape for Summer

Summer’s around the corner, which means it may soon be time to pack away your cardigans and get those arms out on display. However, if that fills you with thoughts of worry rather than wellness, fear not; we spoke to top fitness experts about how you can make your shoulders and arms more toned and fit.

 

According to fitness trainer Brad Schoenfeld, MS, CSCS,  ‘The shoulders are the most important muscle group of the upper body for appearance as well as function. Even if you have nice arms, you won’t look good if your shoulders are stooped.’ Much in the same way that shoulder pads help to balance you out, well-developed shoulders also give the illusion of a smaller waist. Your main shoulder muscles include three parts. ‘These include the posterior, medial, and anterior deltoid heads,’ explains Schoenfeld. Your workout should include exercises targeting all three.’ In order to do this, try doing the following three exercises three times per week. Aim for three to four 12-15 repetitions (reps) per set.

 

1. Overhead Shoulder Press: This move works your anterior deltoids. Wellness writer Linda Melone instructs, ‘Stand with feet shoulder width apart, knees slightly bent, and hold onto dumbbells. Position dumbbells at each side of shoulders, with elbows bent at a right angle, hands stacked above your wrists (think of goal posts), and palms facing forward. Press the dumbbells upward until arms are extended overhead. Slowly lower to the starting position and repeat.’

 

2. Lateral Raise: This is a good move for your lateral deltoids. ‘Stand with feet shoulder width apart, knees slightly bent, and grasp two dumbbells,’ says Melone. ‘Move dumbbells to the front of your thighs, with palms facing each other. Slightly bend the elbows and raise dumbbells up and out to the sides until parallel to the floor. Your pinkie should be higher than your thumb.’

 

3. Reverse Fly: Finally, this move targets your posterior deltoids. Melone details, ‘Grasp two dumbbells and stand with feet shoulder width apart and knees slightly bent. Bend forward at the waist until your back is parallel to the floor (keep knees bent); keep elbows slightly bent with arms towards the floor, palms and dumbbells facing each other. In this bent-over position, raise dumbbells up and out to the sides, moving from the shoulders only, until arms are parallel to the floor at approximately shoulder level. Lower to starting position and repeat.’

 

Once you’ve worked on your shoulders, it’s time to look at your arms and back. Exercise physiologist Pete McCall, MS, CSCS, spokesman for the American Council on Exercise, notes that pull-ups ‘work the back, forearms and biceps.’ However, if you’re not strong enough to lift your own body weight, here’s how to substitute seated pull-downs or seated rows, which work the same muscles:

 

1. Seated Pull-Down: ‘Attach tubing to upper part of a door hinge,’ Melone advises. ‘Sit tall on a stability ball or bench and grasp tubing handles. Keep feet flat on the floor and chest high as you pull elbows down and back, squeezing shoulder blades together. Pause and slowly return to starting position.’

 

2. Seated Row: This move works your back and biceps. Melone suggests, ‘Attach exercise tubing to a door hinge and sit tall on a bench or exercise ball, grasping handles in each hand, palms facing up. Keep chest high and shoulders down (avoid shrugging) as you pull the handles towards you (tubing should be at chest height). Pause when hands reach the sides of your chest, pause and slowly return to starting position. Keep palms facing up to work the biceps; palms down strengthens forearms.’

Categories: arms, door hinge, feet shoulder, knees slightly, palms facing, raise dumbbells, repeat nbsp, shoulder width, shoulders, slowly return, starting position, Workout

How to Get Started with High Intensity Interval Training

A lot of wellness experts are fans of high-intensity interval training (HIIT), but what exactly is it? And how can HIIT benefit your wellbeing? Fitness expert Kenny Thapoung explains, ‘HIIT consists of short, intense bursts of exercise with either active recovery (like less intense exercise) or complete rest in between. Cardio workouts and strength routines both qualify — they can both get your heart pumping AND fire up your metabolism thanks to the phenomenon known as afterburn. You can get a super effective workout in 20 minutes or less—even in as few as 4 minutes if you do Tabata-style training (20 seconds hard, 10 seconds easy).’

 

So that’s HIIT, but how do you get started? There are many HIIT workouts out there, so it’s a good idea to look online for a routine or circuit that suits you. Before you get going with your HIIT routine, it’s also wise to run it past your doctor, just in case it doesn’t suit your individual wellness needs. If you’re struggling to find a HIIT routine that works, why not try this one from Certified Strength & Conditioning Specialist Jen Ator, author of Shape-Up Shortcuts? Ator notes, ‘It’s a shortcut, fat-burning workout that actually works. It’s also one that leaves you with zero excuses.’ For this workout, you choose one of the interval patterns and then complete the exercises in order to burn calories, build muscle, and blast fat.

 

The Interval Patterns:

• 30:30 Do as many reps as you can in 30 seconds, rest for 30 seconds, and then move on to the next exercise. If you’re doing more than one round, rest for 60 seconds at the end.


• 50:10 Complete as many reps as you can in 50 seconds, then rest for 10 seconds before moving on to the next exercise. Again, rest for 60 seconds at the end if you’re doing more than one round.

 

1. Marching Glute Bridge: Ator instructs, ‘Lie face-up with your knees bent, feet flat on the floor. Raise your hips so your body forms a straight line from shoulders to knees (a). Lift your right knee toward your chest (b). Hold for two seconds; lower and repeat with your left leg. That’s one rep.’

 

2. Inverted Shoulder Press: ‘Place your hands on the floor outside your shoulders and raise your hips so that your torso is nearly perpendicular to the floor,’ Ator advises. ‘(a). From that position, bend your elbows to lower your body until your head almost touches the floor (b). Pause, then push back to start. That’s one rep.’

 

3. Alternating Switch Lunge: Ator notes, ‘Step your right leg forward and bend both knees to lower into a lunge (a). Press through your right heel to return to standing, keeping your foot lifted, then immediately step your right foot back and lower into a lunge (b). Press through your left heel to return to standing. That’s one rep.’

 

4. Skater Hops: Ator details, ‘Stand on your left foot with your left knee slightly bent and your right foot slightly off the floor (a). Jump to the right and land on your right foot, bringing your left foot slightly off the floor (b). That’s one rep. Jump to the left and continue alternating as quickly as possible.’

 

5. Rotating T Extension: ‘Start in a push-up position,’ says Ator. ‘(a). Keeping your arms straight and your core engaged, shift your weight onto your left arm, rotate your torso to the right, and raise your right arm toward the ceiling so that your body forms a T (b). Hold for three seconds, then return to start and repeat on the other side. That’s one rep.’

Categories: ator notes, body forms, foot slightly, high intensity, HIIT, hiit routine, intensity interval, interval patterns, Interval Training, rep nbsp, Workout

Fat-Burning Cardio: Five Myths that Are Getting in Your Way

There are various theories regarding cardio training and weight loss. Some wellness enthusiasts assert that it’s best for your fat-burning wellness to do cardio at a low intensity, while others recommend doing it on an empty stomach. The problem is that different fitness professionals have different beliefs, and all the conflicting information out there can lead to misconceptions that hamper your progress, and overall wellbeing. Therefore, we turned to certified strength and conditioning specialist Jim Carpentier to debunk some common cardio myths.

 

1. Long Cardio Workouts at Low Intensity are Best: According to Carpentier, ‘Since your heart rate is not high enough [during low-intensity workouts], your body doesn’t really get a workout from it. Slow/fast workouts (interval training), where you sprint for one minute and then walk for two are best for burning fat. Simply put, a higher heart rate burns more calories. For example, you burn 100 calories in 20 minutes of low-intensity work compared to 160 calories in 10 minutes of high intensity, and you also burn more total fat in less time during a high-intensity workout.’

 

2. You Don’t Need to Enter Your Weight/Height into Machines: ‘The machine won’t be calibrated with your information, and won’t offer personalised results,’ Carpentier warns. ‘Your actual weight should be taken first thing in the morning, before you have consumed any foods or beverages to tip the scale. Enter that weight — and your height if possible — on the machine and you should be set. If the machine says you burned a total of 150 calories, but you weigh 250 pounds and the machine is calibrated to 180 pounds, this number is likely inaccurate.’

 

3. A Quick Cardio Workout Burns Fat Cells: Carpentier points out, ‘If your goal is to burn fat, keep in mind that you only start burning fat cells after approximately 20 minutes of a cardio workout. After warming up at low intensity on a treadmill, stationary bike, StairMaster, or stepper for two minutes, up the speed to moderate intensity for 10 minutes, then do two minutes at lower intensity, then five minutes at high intensity, then close with five minutes of moderate intensity, and two minutes of low intensity as a cool down. Total cardio workout time: 26 minutes.’

 

4. You Should Have an Energy Bar/Drink Before Doing Cardio: If you do this, ‘you only end up burning the calories you just had before hitting your existing fat cells, which is counterproductive if you’re trying to lose weight,’ says Carpentier. ‘Remember that energy bars and drinks were designed with endurance athletes in mind, therefore may have hidden sugars and fat which give them a high calorie content. Instead, have a low-calorie snack about an hour before the workout (allowing enough time for digestion), such as an apple and a half-cup of low-fat yogurt or cottage cheese. You won’t sacrifice energy for the workout, and those minimal calories from the preworkout snack will be burned quickly during a 20- to 30-minute, moderate- to high-intensity cardio session.’

 

5. You Should Doing Cardio on an Empty Stomach: In The Men’s Health Guide to Peak Conditioning, Ellen Coleman, RD, nutrition consultant with The Sport Clinic in Riverside, California, notes, ‘You don’t have to starve yourself, but it’s wise to avoid eating 45 minutes to an hour before exercising. Even carbohydrates take at least an hour to digest. Fats take even longer: two to four hours. When your body diverts energy to digestion, it’s robbing muscles of power and making your workout less effective.’ Carpentier adds, ‘Don’t starve yourself before a workout and, of equal importance, make sure you are properly hydrated.’

Categories: Cardio, cardio workout, Empty Stomach, Heart Rate, high, high intensity, intensity, low intensity, minutes, moderate intensity, Myths, Workout

Six Snacks Every Man Should Eat Following a Workout

Have you hit a plateau in your workout? Sure, your weightlifting routine was helping you to gain muscle mass before, but now that bodybuilding wellbeing has come to a halt and you don’t know why. While changing up your routine can help you get your weightlifting wellness back on track, you may be overlooking another important factor: nutrition. Wellness expert Jacob Franek explains, ‘During a workout, your body breaks down muscle glycogen as well as muscle protein structures. Therefore, following exercise, your body needs to replenish its energy stores and repair muscle tissue to allow for new growth. In order to do this, you’ll need to consume enough carbs to promote substantial insulin release. That’s because it’s your body’s insulin that is responsible for shuttling carbs and amino acids back into the muscles.’ So which foods should you be eating after a workout?

 

1. Chicken Stir Fry: According to Franek, ‘Chicken is an excellent source of lean protein and other important nutrients like niacin, a B vitamin essential to carbohydrate metabolism. And although brown rice is generally a healthier option than white, after a workout, you actually want to switch to foods with a high glycemic index (GI). These foods will replenish your muscles with glucose more rapidly, so try pairing your stir-fry with white rice instead of brown. Add steamed veggies for additional flavour and nutrients.’

 

2. Hummus on a Whole-Grain Pita: ‘Most major food guides tell us to substitute meat for alternatives from time to time,’ says Franek. ‘Hummus is just one example of a great alternative to meat. Made from chickpeas, hummus is an excellent source of both protein and carbs. Combine with a whole-grain pita for a complete post-workout punch.’

 

3. Toasted Whole Wheat Bagel with Almond Butter: Franek points out, ‘Whole-wheat bagels are dense in calories and complex carbs, while almond butter is chalk-full of essential minerals like potassium, an electrolyte responsible for maintaining muscle contractions. Combine the two and you have yourself a dynamite duo even in spite of the fat content of your almond butter. Although fats should generally be avoided following exercise (since they slow absorption of other nutrients), monounsaturated fats like those found in almond butter are helpful in maintaining testosterone, a hormone essential to protein synthesis.’

 

4. Dried fruits and nuts: ‘Not everyone has time to whip up a full meal within the window of opportunity,’ notes Franek. ‘For men on the go, dried fruits and nuts are a simple solution. Try filling a plastic baggy with this healthy pairing to store in your gym bag for immediate access after your workout. You’ll get a healthy dose of protein from your nuts, plus you’ll get a quick injection of simple carbohydrates from your dried fruits. Simple carbs are easy to digest and will replenish your muscle glycogen quicker than complex carbs, making this simple snack a top post-workout food.’

 

5. Tuna and Whole-Wheat Crackers: Franek comments, ‘Tuna is low in fat but packed with protein and heart-healthy omega-3 fatty acids. On the flip side, crackers are a crunchy source of energising carbs. If you can, skip the mayo and opt for some fresh lemon juice, olive oil and a little mustard instead.’

 

6. Salmon, Mashed Potatoes and Salad: ‘Like tuna, salmon is another nutritionally powerful fish packed full of protein and omega-3s,’ Franek asserts. ‘Pairing salmon with a side of mashed potatoes, which are high on the GI, will balance your fish with a hearty serving of glucose-giving carbs. If you’re feeling adventurous, substitute your white potatoes for sweet potatoes which provide a cornucopia of vitamins and minerals at the expense of a few points on the GI. A hearty salad completes the meal and will satisfy your taste buds.’

 

Categories: almond butter, Complex Carbs, dried fruits, grain pita, mashed potatoes, men, muscle glycogen, nuts, Post-Workout, post-workout snack, stir fry, Workout

Six Faux Pas that Will Make Your Personal Trainer Hate You

While personal trainers may seem superhuman at times, they’re people too and there are a few things that might get under their skin when they’re training a client. According to Certified Personal Trainer and Fitness Instructor Jennipher Walters, As a personal trainer myself, I’ve had a lot of conversations with other trainers about what irks them. While some clients’ personalities may rub a trainer the wrong way, a good trainer will never let that get in the way of a good professional session. However, there are some client no-no’s that are more than just personality quirks—they’re detrimental to both a trainer’s and client’s success in the gym.’ So which faux pas are you making that not only impede your wellbeing; but your trainer’s mental wellness as well?

 

1. Withholding Health Information: Walters asks, ‘Are you on any medications? Did your recent bone scan reveal thinning bones? Did you injure your knee or have back surgery five years ago? Even if your health care provider has cleared you to exercise, your trainer needs to know these important health facts to keep you safe. Medications can affect your heart rate; doing certain moves when you have osteoporosis can make your condition worse; and prior injuries or surgeries can also affect your workout prescription.’

 

2. Complaining: ‘No one likes a complainer and, if you’re a personal trainer, you really dislike complainers,’ Walters asserts. ‘To a personal trainer, complaining doesn’t make sense. If you’re paying someone to work you out and push you, then you have to expect to be worked out pretty hard…Complaining takes up precious time that a trainer can use for explaining proper form for an exercise or for general dietary advice.’

 

3. Making Excuses: ‘Many people are busy and have trouble fitting in exercise,’ says Walters. ‘But once you commit to working out with a trainer, refrain from making excuses for missing a workout or overeating. Be honest as to why you missed a workout or what drove you to overeat. If a trainer doesn’t know the full scope of your situation, then how can he or she help you?’

 

4. Lying: Walters points out, ‘A good trainer is constantly modifying your workout plan to fit you. And if you’re not telling the truth about your workout or eating plan, then a trainer isn’t going to be able to adapt your fitness plan accordingly. And at the end of the day, you’re paying a trainer to help you reach your goals, so by lying, you’re the one you have to face at the end of the day.’

 

5. Talking Too Much (Or Not Enough): ‘A trainer can only design your workout based on the information you give them,’ Walters comments. ‘If you’re as closed as a clam in chilly waters, then it’s darn near impossible for a trainer to help you set goals that really matter to you. On the flip side, if you’re a total chatty Cathy or gossipy Glen, then you really need to make sure that your conversations with your personal trainer stay on track and are about fitness, your goals and your health. A session with a personal trainer doesn’t come cheap, and you need to make sure your time is being spent discussing your weight loss.’

 

6. Not Following Your Plan: Walters argues, ‘Personal trainers create a workout plan for you for a reason. It may seem random, but they have a method to their cardio and strength routines. Trainers are not expecting you to do more than your plan calls for—or less. If you work out more than called for or eat less, it can really mess with your results.’

Categories: complaining, faux pas, Lying, nbsp, personal, Personal Trainer, personal trainers, trainer, trainer doesn, walters, Workout

How to Tell Whether You Need to Hydrate During Your Workout

After oxygen, the thing your body needs most is water. This is no truer than when it comes to your fitness programme. If you’re dehydrated, not only will you get less than your best out of your workout; you could also put your wellbeing at serious risk. That said, drinking too much water can also hinder your wellness, so what’s an exerciser to do?

 

According to Becky Hand, RD, and Personal Trainer Dean Anderson, ‘Obviously, people differ a lot in body size, how much they sweat, the type and amount of exercise they do, and the climate in which they exercise. All these factors make one-size-fits-all recommendations on drinking water ineffective or even dangerous. An approach used by competitive marathoners in hot, humid weather isn’t going to make much sense for you if you’re jogging or walking for 30 minutes on a treadmill in an air-conditioned gym (or vice-versa). Therefore, a competitive athlete could benefit greatly from an assessment of individualised fluid, electrolyte and energy needs by a Registered Dietician with experience in sports nutrition.’ Although it sounds complicated, the good news is that staying hydrated during exercise really isn’t that difficult for most people.

 

Hand and Anderson note, ‘If your typical exercise session is around 60 minutes or less, and doesn’t involve vigorous activity outdoors in hot, humid weather, you probably don’t need to interrupt your exercise session for a drink unless you prefer to. A healthy, average-sized person can produce as much as 32oz of sweat during an hour of moderate to vigorous indoor exercise. That may feel and look like a lot of sweating, but it shouldn’t be enough to cause problems unless you’ve been seriously short-changing yourself on fluid intake prior to starting your exercise. You can tell whether that’s a potential problem by checking your urine colour before exercise. If it’s dark yellow with a strong urine smell, it’s a good idea to have a cup or two of water 30-60 minutes before you start exercising. If it’s clear to light yellow, it should be fine to just re-hydrate gradually after your exercise session without worrying about stopping to drink during the middle of it.’

 

The AmericanCollege of Sports Medicine states that your exercise performance is likely to be affected when the amount of sweat you product causes you to lose 2% or more of your normal (hydrated) body weight. ‘At this level of mild dehydration, you’ll probably be a little thirsty (though many people don’t experience thirst until they’re already dehydrated), and you may start to feel as if you have to work significantly harder to maintain your performance level,’ Hand and Anderson explain. ‘As dehydration gets progressively more severe, you may start to feel light-headed, uncoordinated, or have muscle cramps. If you continue, you may start experiencing the symptoms of heat exhaustion, and that can progress to heat stroke, which is potentially fatal and needs immediate medical attention.’

 

Hand and Anderson add, ‘The goals of fluid intake during exercise are to prevent dehydration from occurring and to not drink in excess of one’s sweating rate. One good way to figure out whether you need to drink something during your workout is to simply weigh yourself (without clothes) just before and after a typical workout. If your weight change is more than 2% of your starting weight, then in the future, you should plan to drink enough water during your workout to keep your post-workout weight within that 2% range. Typically, drinking a cup (8 oz) of water every 15-20 minutes will do the trick in all but the most extreme situations.’

Categories: dehydration, drink, exercise, exercise session, fluid intake, hot humid, humid weather, nbsp hand, Water, Workout

6 Workout Excuses that Legitimately Let You Off the Hook

More often than not, you miss a workout because of some half-hearted excuse. However, there are some occasions for which it is perfectly OK to put your fitness routine on hold, and you shouldn’t beat yourself up about it. The next time you need to opt out of exercise, check out our list of legitimate excuses for missing your workout. If your reason is on this list, put you feet up, guilt-free! If it isn’t on here, though, get off your backside and go workout!

 

1. You’ve Just Had a Baby: According to health and fitness expert Erin Whitehead, ‘Having a baby is maybe the most valid reason for not working out. It’s typically recommended that you wait six weeks after giving birth before you work out and even longer if you’ve had a C-section. Your body is recovering from a major physical even and not only should you cut yourself some slack, but it can be dangerous to exercise too soon. Postpartum bleeding, called lochia, can continue well past the four-week mark, and overdoing anything can cause bleeding to increase.’

 

2. You’re injured: ‘It’s not only important to skip your workouts when you’re injured, but it’s a necessity if you want to feel better,’ Whitehead asserts. ‘Giving your injury a break is essential to letting it recuperate so you’re able to get back on the horse again soon. Putting more strain on an injury is just a recipe to get sidelined for good. Talk to your doctor or physical therapist to find out what activities you can do with your injury. It might be possible to modify exercises so you can still work out, but there might be exercises to avoid, too. Being injured can be a positive in some ways, though. Nothing makes you miss working out more than not being able to do it, and this type of setback can also push you to discover new workouts you enjoy.’

 

3. You’ve Had Surgery: Whitehead notes, ‘In the case of a major surgery—or even a minor one—you can skip the sweat session sans guilt. The last thing your body needs after a major medical event is to work harder: It’s working hard enough on recovering and feeling better. Work with your doctor to find out when you can safely work out again, and heed his or her advice.’

 

4. You’re Not Sleeping Enough: ‘Sleep is more important for your health than working out,’ says Whitehead. ‘If you didn’t sleep well (or at all), are jet-lagged or are adjusting to a new schedule, rest up before hitting the gym again. Chronically skipping sleep to exercise doesn’t do a body (or mind) a lot of good. If you’re just feeling a little tired after a night or two of poor sleep, exercise might actually give you an energy boost.’

 

5. You’re Ill: Whitehead points out, ‘The general rule is that if your illness is above the neck (e.g., runny nose, sore throat) you can safely workout. If your illness is below the neck (e.g., stomach issues, lungs, full-body aches) it’s best to rest. But in the early stages of a really bad cold, we still say it’s totally fine to skip the gym. When your body isn’t feeling it, you know it—and it’s OK to hit the couch for a couple of days instead so you can let your body focus on expending extra energy toward fighting off illness.’

 

6. You’ve Just Completed a Major Fitness Event: You’re entitled to a day off from your usual workout if you’ve just ran a marathon or slogged through a Tough Mudder. Whitehead advises, ‘After a big event, you might want to go on a walk and do some mild stretching to help alleviate any soreness, but it’s probably a good idea to give yourself a break so you can properly recover.’

Categories: body, endurance event, Injury, nbsp, surgery, whitehead, work, Workout

Workout Wear: How to Perform Well, Look Good and Save Money

The right workout clothes may not be the be-all and end-all to your wellbeing, but they certainly help. According to fitness instructor and certified personal trainer Nicole Nichols, ‘Clothes designed for exercise are made for bodies in motion; they’re designed to fit right and stay put when you’re on the go so that you stay comfortable. Both high-tech synthetic fabrics, and natural ones such as wool, can help pull sweat away from your body so you stay dry. That means you’ll be cooler in the summer and warmer in the winter—and that’s more than a comfort issue. Regulating body temperature also keeps you safe.’ However, as “proper” workout clothes can put a real dent in your financial wellness, we’ve got the best tips on how to save money on workout clothes.

 

1. Try the End-Of-Season Sales: Nichols notes, ‘Just as sweaters are cheapest as spring rolls around, summer and winter, workout clothing goes on major clearance as the weather changes. The same is true for online retailers. This is when I normally hit the sporting goods stores to look for the best deals…This might seem obvious, but don’t get sucked into the fresh displays at the front of the store. Make a beeline for the sale racks FIRST and see what you can find.’

 

2. Compare Prices Online: ‘In my experience, I tend to find the best deals on workout clothing in stores (usually during clearance time), but you can often find phenomenal deals online,’ says Nichols. ‘Shoes are a great thing to price compare online. Try on in the store and find out what brand and model you like, then search for a deal online. eBay can be a great source for clothing and shoes, too. But beware of high shipping costs from online retailers; these can easily eat up the small savings you earn by shopping online.’

 

3. Buy Items that Multitask: Nichols points out, ‘A tank with a built-in sports bra may cost more than a simple top, but may save you money since you don’t have to buy the two items separately. Same with a rain jacket that zips off into a vest or hiking pants that convert to shorts. In addition, any workout staple that you can fit into your regular wardrobe gives you more bang for your buck. I tend to stock up on “hybrid” workout tops that double as everyday wear; ACG by Nike, many yoga and Pilates separates, and tops like SparkPeople’s bamboo tanks are some of my favourites.’

 

4. Join Email Lists: Nichols admits, ‘Yes, getting too many emails can be annoying, but when you sign up for email lists from your favourite workout-clothing manufacturers, you will often receive special coupons, discounts and sale alerts. To me, the extra emails are worth the savings!

 

5. Get a Loyalty Card: ‘I often shop at Dick’s and belong to their free rewards programme,’ Nichols details. ‘By swiping my card with each purchase, I earn points that accumulate and turn into rewards gift cards that I can spend in the store. I also receive special coupons in the mail.’

 

6. Only Buy What You Need: Nichols warns, ‘It’s easy to get carried away with buying clothes in cool colours that make you look great, but you’ll save a lot of dough by only buying what you need. I have just two pairs of tights and I just one pair of fleece workout pants and one fleece jacket for winter, and it’s enough for me to run three to four times per week all winter long. Look at your workout schedule, the weather (if you exercise outdoors) and buy just the number of staples you need. If you do laundry throughout the week, you may find that you need even fewer items than you originally thought.’

Categories: email lists, Online, online retailers, receive special, sales, save money, special coupons, Workout, workout clothes, workout clothing

Little Bits of Fitness Add Up To a Healthier You

Life is busier than ever, and finding a way to fit weight loss and fitness into your daily routine is harder than ever before. It doesn’t matter how much you know that you need to look after your wellness and wellbeing, other things just seem to grab your attention and take top priority.

 

Lack of time is the most common reason for not doing a proper workout, but did you know that there are exercises you can do in just ten minutes per day? Research has proved that little bits of exercise can add up and are just as beneficial as doing a big chunk of exercise all in one go.

 

You don’t have to have an ‘all or nothing’ mentality. There is most definitely a middle ground between hour-long workouts and not doing any exercise at all. Accumulating short spurts of exercise can provide loads of health benefits for our body.

 

It is easier than you think to build these ten minute workouts into your life. You should remember to treat them in the same way that you would a regular workout, taking time to warm up at the start and cool down at the end, to avoid any injuries. Make sure that the highest intensity section of your workout is in the middle of your session.

 

It’s important to work out at quite a high intensity level if you do a short session, in order to get all of the health benefits. Work hard to raise your respiration and heart rates from workout to workout. Make sure that, like any other workout, you include flexibility, strength training and cardio. Either try to squeeze all three into your routine, or just make sure that you mix and match these from routine to routine, fitting in all three over the course of the week.

Categories: bits, exercise, fitness, Health Benefits, minutes, nbsp, Routine, Workout

New To Exercise? Top Tips For Avoiding A Burnout

You may feel quite overwhelmed by exercise if you’re new to it – it may even be painful if you’re not careful! Warming your body up before you begin is important to avoid injury and help you to enjoy your workouts more. Warming up for as little as five to ten minutes can make all the difference, preparing your respiratory, nervous and cardiovascular systems for the demands of exercise by increasing your circulation to the muscle tissues and heart. It also helps the connective tissues take on the stress of exercise, so you will be less likely to suffer an injury. Think of this area of the body as hard plastic, which needs warming before it is flexible.

A proper warm-up and cool-down can also help to reduce the severity of soreness following your workout, as the blood flow to the muscles and joints can help to eliminate the waste products which can build up and lead to stiffness. You should warm up with a low impact exercise at a comfortable pace that you’re happy with, and which is slower than your actual exercise regime so that you can gradually increase the intensity. Elliptical machines, rowing and walking on the treadmill are all great warm-up exercises and aren’t likely to put stress on your body and joints. But one of the other reasons for soreness is trying to do too much, too soon. You need to give your body chance to adjust and going in too heavy from the start only increases your chance of injury and heightened stress to the body. If you’re starting resistance training for the first time, you should pick one to two exercises for each area of the body – the upper, lower and core areas.

 

If you’re new to aerobic training, you should start with something which raises your heart rate a little but that won’t render you completely out of breath. Do this for the first ten minutes of your workouts the first few times you exercise, so that you can slowly progress through the duration of the workout. If you’ve increased to the point where you can do 30 minutes of exercise at that pace, you can then start building the intensity a little at a time. You could begin, for example, with two to three days of 30 minutes at your starting pace, then a ten minute session on day at a higher intensity. Another element of your workout to consider if your energy level, as beginners often don’t have the energy to maintain a long exercise session and this is something to bear in mind when you’re undertaking a massive exercise programme. It can leave you feeling fatigued and drained, which is neither good for your health or your training goals.

 

You don’t have to get discouraged if you can’t keep up with other people – work to your own pace and you’ll soon be matching them on speed and endurance. it’s just something that is worth taking the time over. Overexertion will lead to soreness and stiffness, as well as putting your body under unnecessary strain. If you do happen to go too far in the first instance, you should take time to rest and recuperate – get plenty of rest, eat healthy food and drink plenty of fluids. Stretching will help to keep your muscles supple, but don’t go back to the gym and do another heavy workout – it will only make it worse.

Categories: body, exercise, Fatigue, fitness, pace, time, Workout