How To Stay Fit When You Are Recovering From An Injury

 

Whether you are a competitive athlete or a weekend warrior, dealing with an injury is painful and emotionally grueling. Depending on the location and severity, an injury could result in weeks or even months of recovery and a major interruption in training. There are some things you can do to stay fit while recovering from an injury. However, make sure to consult with a medical practitioner.

 

Cross Training

Depending on the location of the injury, focus on the uninjured areas with weight training or choose activities that recruit other parts of the body. If the injury is located in the legs, hips, or back and reduces the ability to stand or balance properly, try alternatives that allow sitting. Upper body injuries do not interrupt walking or running, but could interfere with cycling and strength training routines. Opt for additional lower body exercises.

 

KT Tape

Although the method has been around for more than thirty years, the popularity of KT Tape continues to demonstrate efficacy for recovery and pain reduction while maintaining exercise. KT Tape is specifically designed to provide pain relief and support so you can continue to perform your best. It can also be worn in in water and withstand heat and sweat.

 

Rest

Perhaps the most difficult part of recovery is taking adequate time off to rest, but it is critical. Working through the pain could exacerbate an injury especially if it is due to overuse or over-training. This might be an opportunity to reevaluate a training program and to check for muscle imbalances or confounding postural issues.

 

Healthy Diet

Injuries derail an exercise regime, but should not interfere with other positive lifestyle choices that promote recovery and overall fitness. Continue to eat a diet that is rich in whole grains, fruits, vegetables and healthy fats. It’s also critical to stay hydrated, whether you are working out or not. Be sure to drink enough water and limit sugary drinks like soda.

 

Try Something New

An injury tells us something is wrong, and it may be time to try something new. Gyms offer a plethora of equipment options such as elliptical, rowing, cycling machines and swimming pools. Deep water running, using a floatation device, maintains cardio vascular fitness with the added benefit of working the entire body and is joint friendly.

 

Injuries disrupt training and may be difficult to accept, but do necessarily force a cessation in exercise. Furthermore, adhering to medical protocols, ensuring sufficient time for full range of motion and function, and a consideration of alternatives like cross training generate faster recovery and help to stay fit.

 

Categories: how to, Injury, Recovering, stay fit

8 Surprising Fitness Tips that Can Rejuvenate Your Workout

Some fitness tips are pretty much common sense pieces of advice you could probably work out for yourself. However, there are some pretty surprising ways to rejuvenate your exercise routine and keep your wellbeing in tip-top shape.

 

1. Go Barefoot for Whole-Body Health: Wellness expert Laurie Pawlik-Kienlen details, ‘If you refuse to wear shoes in the summer, you may enjoy better blood circulation, a happier mood, stronger bones and better posture. According to Barefoot in Toronto, a group that promotes a barefoot lifestyle, barefoot walking increases skin health, reduces foot calluses, builds arch strength and enhances sensory stimulation. Going barefoot also creates healthier toenails and reduces foot odour.’

 

2. To Burn Fat, Don’t Sweat it: Pawlik-Kienlen explains, ‘Sweat signals a rising body temperature, not necessarily an increased calorie burn (although most of us will sweat as we work harder).’ Brad Schoenfeld, author of 28 Day Body Shapeover, points out, ‘In the sauna you’ll sweat buckets but you aren’t burning fat. The best indicator of calorie burn is either heart rate or a rating of perceived exertion (RPE).’

 

3. Yelling Increases Your Fitness Levels and Confidence: ‘IntenSati is “active meditation”—a fitness programme that uses the voice and mind to intensify physical workouts,’ says Pawlik-Kienlen. ‘Participants say or shout empowering affirmations while kicking, jumping or lunging. For example, while punching, they yell, “I. Am. Strong. Now!” These motivational phrases boost confidence and distract participants from feeling fatigued, which increases the workout benefits. If you can’t join the programme, you may want to try this one in the privacy of your home gym.’

 

4. Interval Training Gives You the Best Results: ‘You can do too much cardio,’ warns fitness lifestylist Susie Shina, author of 60 Second Circuits: 1000 Ways to Get Your Body Back. ‘To burn fat effectively, one-minute sprint/recover repeats (interval training) on any cardio machine for a total of 20 minutes can be more beneficial than exercising at a steady rate.’ Otherwise, you can tackle your intervals outside by walking, running, biking or skipping.

 

5. Bond with Others to Increase Your Focus and Motivation: Florida-based John Kent, owner of Adventure Boot Camp for Women, notes, ‘It’s not necessarily resistance training, cardio or core work that keeps you fit. It’s meeting with others.’ Pawlik-Kienlen adds, ‘Healthy bonding moments—such as running hills or attending Pilates classes in a group setting—keep you motivated and focused on your fitness goals.’

 

6. Take Celebrity Wellness Advice with a Pinch of Salt: Los Angeles-based fitness instructor Torri Shack cautions, ‘Don’t believe everything you read about how the stars stay fit. Many celebrities work out four to six days a week for up to 90 minutes each time, have professional trainers and eat a clean, very calorie-restrictive diet. They don’t “just” do Pilates or yoga twice a week.’

 

7. Being Too Busy Can Actually Improve Your Workout: Personal trainer Keith Morton, founder of CityWide SuperSlow in Chicago, comments, ‘People are surprised at how little exercise they need to get and stay fit. It’s the quality, not quantity, of exercise that counts.’ Mississauga-based fitness trainer Marc Lebert adds, ‘If I give myself 20 minutes to work my legs, I know I have to increase my intensity. A time limit makes every set count.’

 

8. Diet and Attitude Pack More of a Punch Than Exercise: ‘When it comes to changing the size and shape of your body, exercise is only 30% of it,’ asserts Ariane Hundt, a New York City-based certified personal trainer and instructor at Brooklyn Bridge Boot Camp. ‘The rest needs to come from proper nutrition and a positive sense of self.’

Categories: barefoot, based fitness, boot camp, calorie burn, Celebrity Wellness, fitness tips, Interval Training, pawlik kienlen, Personal Trainer, reduces foot, stay fit, sweat

Pregnancy: How to Stay Fit Throughout

Staying fit is important at any time, but none more so than when you’re pregnant. Your body is undergoing numerous changes and there are things you can do to ensure that you stay fit and healthy while it changes. The basics are the trinity – a good diet, regular exercise and getting plenty of sleep. These three things are vital for a safe pregnancy, and will ensure that both you and your baby stay healthy. They will also keep your immune system strong, to help you fight off illnesses and diseases. You don’t really need to eat for two when you’re pregnant, but what you eat certainly counts for double. This means getting all of the nutrients you and your baby needs through your diet. Your GP may advise that you take a supplement as well, to ensure that no nutrient gaps are left unfilled. Plenty of fruit and vegetables will keep you topped up on vitamins and minerals, and in particular you should aim to eat a rich array of leafy green vegetables – these are loaded with folic acid and will prevent birth defects in your baby. Taking the extra time to prepare your meals rather than relying on ready meals will really make the difference to your health. While you can still have chocolate and sweets during your pregnancy, try to limit your intake of sugar to stay as healthy as possible – too much can affect your blood sugar levels.

 

Many women find that they become lethargic during pregnancy, but this is usually just your body’s way of indicating that you need to slow down a little. It’s important that you get plenty of rest when you’re carrying your child, but keeping active is also vital. So as not to overdo it, rely on exercises such as yoga, aerobics, swimming and walking. Swimming is the best of these, as it provides minimal impact on your joints but works all of the muscles at the same time. If you can’t go swimming, a home DVD is a great way of practicing yoga in the comfort of your own home. There are many pregnancy-related classes available now that focus on light and gentle exercises that don’t put too much pressure on your body. If you’re looking for such a class, check your local gym for information on what they can offer you. Just don’t exert yourself too much and don’t attempt to diet or lose weight when you’re pregnant – your main focus should be on staying healthy and keeping your baby as safe as possible. If you want to ease yourself into the new routine of exercise, why not try walking a few times a week? It’s free, doesn’t put your body under too much strain, and can be done anywhere. Begin by walking around the block a couple of times to begin with, then build from there to brisker or lengthier walks.

A lot of women get rather frustrated during this time, as they feel uncomfortable with their growing size. Internet shopping and new maternity clothes have made it easier for women now to feel and look good during their pregnancy, so you don’t have to worry about not fitting into your regular clothes – you can create a new wardrobe while you carry your child! It can be a great way of getting over the body image issues that a lot of women face. The important thing to remember is that you’re carrying out an important role in carrying your child, and this time is sacred.

Categories: Baby, body, exercise, Healthy, pregnancy, stay fit, time, Women

8 Healthy Ways to Enjoy Your Summer

Summer’s just around the corner! With longer and lazier days (school’s out, right?), it’s a good time to relax, renew, and revitalize. However, summer’s not all about fun. If you don’t take care of yourself, this season may also cause health problems, ranging from minor to fatal ones. So to make sure you truly enjoy your summer vacation, here are a few tips to practice this season.

 

1. Stay cool

The rise in temperature can cause a severe form of hyperthermia known as heat stroke. This serious medical condition occurs when the human body absorbs more heat than it can handle. It is important to keep your body temperature lowered on summer months. Hence, take cold showers and wear light and loose clothing. Don’t exert yourself too much, as well.

 

2. Protect your skin from harmful UV rays

Too much exposure to the sun’s rays can hurt your skin. Aside from heat rashes and sunburn, you can get skin cancer too. Rashes and blisters also lead up to skin infection. To protect your skin from the sun’s ultraviolet rays, lather up on sunscreen or sunblock 20 minutes before you head outdoors, even on cloudy days. Use one with a minimum rating of SPF 30, which is recommended by medical experts. For more protection, use an umbrella and a wide-brimmed hat.

 

3. Stay hydrated

As mentioned earlier, the heat of summer gives your body a harder time to cool itself down. And too much body heat can lead to fatal events such as extreme exhaustion, dehydration, and heat stroke. To help your body cope with the rising temperature, drink plenty of fluids. Drinking eight glasses of water or electrolyte-rich drinks helps your body prevent heat stroke and assists your muscle functions. Drinking enough water also relieves headaches and stress, as well as helps you lose weight.

 

4. Exercise

Summer’s longer days may make you lazy, but now’s the time to engage in light sports and exercises to stay fit. To stay fit and have fun at the same time, head to the beach. Swimming, hiking, playing frisbee are only a few things that you can enjoy. These activities can help you lower your blood pressure and strengthen your heart.

 

5. Beware of bugs

Spring and summer months don’t only attract people, they also attract fleas, mosquitoes and ticks. These insects transmit or cause dengue, West Nile virus, and Lyme disease, among others. To prevent these diseases, apply insect repellent properly, especially from dusk to dawn as these are prime mosquito-biting hours. Avoid going to grassy areas to prevent tick bites.

 

6. Take care of your feet

Various germs and bacteria are in play during the warmer seasons. Humidity and sweating can also increase your chances of foot infections. To have germ-free feet, use antibacterial soaps and foot powders. Scrub the areas between the toes thoroughly while taking a bath. However, if the situation grows dire, consult a dermatologist.

 

7. Take some Zzzs

Give your body a time out this summer. Sleep is proven to refresh and rejuvenate not only your physical body, but your mind as well. Eight hours of sleep a day keeps your mind at peace and away from daily stressors of life.

 

8. Visit your doctor

Before summer really sets in, it’s good to visit your physician for a complete physical check-up. This can help you avoid any sickness that may deprive you of a summer vacation. For those who already have medical plans, it’s time to make an appointment today. For those who still don’t have coverage, choose low-cost health insurance that fits your needs.

 

Have a happy, healthy summer! See you at the beach!

 

About the author: Melissa Page is a professional writer and a gym buff. She enjoys writing about health and healthy living. When she’s not writing or at the gym, she’s working on her friends’ group blog, Word Baristas.

Categories: body, health concerns, heat, heat stroke, hot weather, nbsp, stay fit, Summer, summer months, summer vacation, time