Category Archives: Healthy Living

Good eating habits.

Fibromyalgia and Exercise

Author: Eidorianresistance bands

The most effective treatment for fibromyalgia is exercise. Which seems totally weird, because most people with fibromyalgia hurt worse and are more fatigued after exercise, and they may feel that way for days. The key is the right amount of the right kinds of exercise.

If you are new to exercising within the constraints of fibromyalgia, it may be helpful to enlist the help of a trainer, physical therapist or exercise physiologist to design a program specifically for you. Every person with fibromyalgia has a different exercise capacity, so you need an individualized program.

Another important concept related to exercise is your “baseline.” Each person has a different baseline. It is the level of exercise that you can maintain over time. It does not mean that you are pain-free, but that the pain doesn’t interfere with your lifestyle. You also need to remember that you’ll always have good days and bad days. You don’t stop or reduce your exercise because of a bad day. (Although you may reduce it for a while if you have a bad flare-up that lasts days or weeks.)

Exercise training for someone with fibromyalgia begins with stretching. Stretching reduces the stiffness and keeps ligaments and tendons from shortening over time. Stretching should be gentle and it should feel good. It is usually a good idea to warm your muscles with mild aerobic activity, such as walking, for a few minutes before stretching.

Daily low-impact, gentle aerobic exercise is the next step. Aerobic exercise has tons of health benefits. It specifically helps reduce fibromyalgia symptoms because it improves flexibility, causes your body to release endorphins and other happy chemicals and reduces stress. Walking and bicycling are excellent low-impact exercises. It is important to start at a level suitable to where you are and increase your level of exercise slowly. If you get fatigued after five minutes of walking, start there and increase your time by a minute or two every week or two.

Some activities are especially good for fibromyalgia. Water aerobics and swimming are wonderful. The buoyancy of the water supports your sore muscles and allows you to exercise with less pain. Swimming has a double benefit of gentle stretching along with aerobic exercise.

Tai Chi and Qi Gong and Yoga emphasize slow, gentle movements that are ideal for people with fibromyalgia. All three exercises include breathing and focusing, which decrease stress. You also learn to be aware of your body and learn to recognize signs of stress.

Pilates is another exercise system where you work with your body, stretching and toning it. Pilates is a non-weight bearing exercise, like chair aerobics. It is a gentle way to tone your body, and gentle is the word for exercising with fibromyalgia.

People with fibromyalgia can add some strength training slowly as they build up exercise tolerance. Resistance bands provide plenty of strength training for a while. Strength training must be undertaken carefully and gently, and it might be wise to get help from an exercise professional before adding it. There are many benefits to strength training, and it could be a very beneficial addition to your exercise, especially when you are feeling well.

Whether we are talking about exercise or sleep, pacing and routine are important if you have fibromyalgia. Going to bed and getting up at the same time every day helps with sleep. Exercising at the same time every day helps with exercise. Your body begins to respond to routine.

Exercise must be paced, too. That means starting at a low level, increasing gradually, and incorporating rest into your routine. You exercise, then rest, then exercise some more. Over time, you can shorten the rest periods and/or lengthen the exercise periods. Rhythm and pacing make a big difference in how much exercise you can tolerate.

It is recommended that you consult your doctor before starting any new exercise regime.  To find out more on why exercise can be so beneficial please visit  http://www.FibromyalgiaNaturalRemedies.com .

FINE PRINT

This policy is valid from 12 November 2009. I am C. Small, the administrator for this blog. For questions about this blog, please contact cvsmall.small@gmail.com. This blog does not accept any form of cash advertising, sponsorship, or paid topic insertions. However, since I am an Affiliate of the advertisers in this blog, if you buy something I will get paid, not much but I’m retired and need whatever I can get. The compensation received may influence the advertising content, topics or post made in this blog. That content, advertising space or post may not always be identified as paid or sponsored content. Even though I receive compensation for the advertisements, I always give my honest opinions, findings, beliefs, or experiences on those products. The views and opinions expressed on this blog may not be my own, but I agree with them. Any product claim, statistic, quote or other representation about a product or service should be verified with the manufacturer, provider or party in question. This blog does contain content which might present a conflict of interest. This content may not always be identified.

Exercise Rowing Machines: How To Row Away The Pounds

Author: Brue Bakerrowing machine

If you aren’t already in good shape you need to get there. And don’t try to get in shape and lose pounds from taking pills or powder, you need to take on an actual dedication to your health by getting active and working out. Exercising three days a week for twenty minutes each session, along with a healthy diet of course, will give you the body you have always wanted (or use to have).

Don’t Use Your Age As An Excuse

If you are unsure if you are healthy enough to exercise consult your doctor before you work out on any fitness machine. Otherwise, no matter what your age or current fitness level there are exercises and machines that are right for you. One of the best exercise machines for anyone to use is a rowing machine.

There are a number of reasons why people choose to purchase or utilize exercise rowing machines. For some, this is a novel way of increasing strength and endurance. For others, using exercise rowing machines can shake up previous exercise programs by providing a new way of getting some cardio and conditioning in.

For a small few, a rowing machine can be used to burn excess calories. Yes, the words used here are “a small few” as most people opt to use more traditional cardio exercise equipment items as a means of burning up excess calories.

Despite being an excellent tool for burning calories, the rowing machine is not as popular as Nordic tracks, treadmills, or the stationary bike. This is unfortunate as exercise rowing machines can burn calories quite effectively while at the same time increasing lean muscle mass.

How To Use Exercise Rowing Machines

The common design of exercise rowing machines allows for the person using the device to adjust the level of resistance. It can be tweaked to be made very difficult to move or it can be adjusted to have little weight.

If you want to use exercise rowing machines to burn calories then the resistance level on the rowing device needs to be adjusted so that you are using little or no resistance and/or weight. This concept is common among all forms of resistance training: low weight and high reps equal definition.

Now, please do not fall for the fallacy of logic that low weight/high reps means muscle tone. This is simply not true. What really occurs is more calories are burned and that reduces stored fat and allows the muscles to “show.”

There is no such thing as toning a muscle as muscles can only do one of two things: get bigger or get smaller. Far too often, people only consider the addition of extra weight as the primary goal of getting better with a rowing machine. This is a limited outlook.

While increasing weight will aid in building muscle and strength, lessening the weight also has a number of positive benefits as well. For example, when you have little weight or resistance, you can do more reps and do them faster. This will burn calories as the purpose of using the device shifts from strength training to a cardio workout designed to burn calories.

Now that you now how to benefit from and how to use a rowing machine you should consider trying one. It can be a particularly good exercise for those who are looking for a good low impact exercise oppose to running, which can be jarring on the knees and back. Just make sure that you are dedicated and committed to actually using it. The machine won’t do anything for you unless you are on it.

Kettler Fitness Kadett Exercise Rowing Machine Kettler Fitness Kadett Exercise Rowing Machine
With its combination of exceptional craftsmanship and superior design, the Kettler Kadett provides the most complete workout available in a compact rowing machine. The Kadett reflects precise piece-by-piece German manufacturing standards and features a design that works a more comprehensive set of upper-body muscles. The frame is far more stable than that of its less expensive competitors, and its outrigger design replicates the natural elliptical art of true rowing motion! Like all Kettler rowers, the Kadett includes heart rate and performance monitors that track a range of workout statistics including pulse.


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FINE PRINT

This policy is valid from 12 November 2009. This blog is a personal blog written and edited by me, C. Small. For questions about this blog, please contact cvsbushrod@exercise-and-nutrition.com. This blog does not accept any form of cash advertising, sponsorship, or paid topic insertions. However, since I am an Affiliate of the advertisers in this blog, if you buy something I will get paid, not much but I’m retired and need whatever I can get. The compensation received may influence the advertising content, topics or post made in this blog. That content, advertising space or post may not always be identified as paid or sponsored content. Even though I receive compensation for the advertisements, I always give my honest opinions, findings, beliefs, or experiences on those products. The views and opinions expressed on this blog may not be my own, but I agree with them. Any product claim, statistic, quote or other representation about a product or service should be verified with the manufacturer, provider or party in question. This blog does contain content which might present a conflict of interest. This content may not always be identified.

6 Pillars of Fat Loss Nutrition

Author: Mike Roussellfruit bowl

We all want results. Whether it is more muscle, less fat, or both. We want results. You can lift all the weights you want and grind out session after session of interval training but if you aren’t paying attention to what you are eating then all this effort is a waste. The #1 most important part of any fat loss or muscle growth program is nutrition.

Nutrition is confusing though right?

There are new “discoveries” being reported by the media almost every day. It is a full time job keeping up with all this information. Fortunately you can get that body you want. You can achieve that lean, muscular body that you’ve been coveting by consistently applying relatively simple nutritional guidelines.

I call these guidelines the 6 Pillars of Nutrition. Here they are:

1. Eat five to six times a day.
2. Limit your consumption of sugars and processed foods.
3. Eat fruit and vegetables throughout the day.
4. Drink more water and cut out calorie-containing beverages (beer, soda, etc.).
5. Focus on consuming lean proteins throughout the day.
6. Save starch containing foods until after a workout or for breakfast.

These rules are the key to unlocking your best body. As you can see by looking over the list, the 6 Pillars of Nutrition are not based on fads or diet crazes. No, instead they are the results of the distillation of piles of nutritional information into the most effective strategies described in a practical manner so that you can apply them to your life today.

The first question I get about the 6 Pillars of Nutrition when my clients are initially exposed to them is “Don’t I have to count calories?” No. No calories counting. I have recently had a client lose just under 50lbs of fat in 3 months by following these principles. No calorie counting, no measuring food. Why make it more complicated than it has to be?

We all live busy lives right? Nutrition can’t be a focus during the week. It needs to be automatic. That’s what makes these principles so powerful. They make nutrition a no-brainer. If you are obsessing over calories, macronutrients, and grams of insoluble fiber please stop. Outline an eating strategy that falls inline with the 6 Pillars of Nutrition. You will spend less time fussing over what to eat and the changes in your body will astound you.

If you still insist on most closely monitoring your food intake I still don’t recommend that you count calories or grams. I always say no one eat 14 grams of fat, they eat 1 TBSP of olive oil. It only makes sense to track and monitor actual amounts of food right?

This is why I created the Naked Nutrition Serving system where I outline when and what type of foods to eat and you just pick the foods you like – not calories, not grams, but actual amounts. This approach is practical and it delivers results.

FINE PRINT

This policy is valid from 12 November 2009. I am C. Small, the administrator for this blog. For questions about this blog, please contact cvsmall.small@gmail.com. This blog does not accept any form of cash advertising, sponsorship, or paid topic insertions. However, since I am an Affiliate of the advertisers in this blog, if you buy something I will get paid, not much but I’m retired and need whatever I can get. The compensation received may influence the advertising content, topics or post made in this blog. That content, advertising space or post may not always be identified as paid or sponsored content. Even though I receive compensation for the advertisements, I always give my honest opinions, findings, beliefs, or experiences on those products. The views and opinions expressed on this blog may not be my own, but I agree with them. Any product claim, statistic, quote or other representation about a product or service should be verified with the manufacturer, provider or party in question. This blog does contain content which might present a conflict of interest. This content may not always be identified.

Keeping Young With Tai Chi

Author: ChandaTai Chi 3

In our youth-oriented society, we are constantly bombarded with information on how to stay young.  From skin care products that claim to reverse the signs of aging to books that claim to help you eat to stay young, we are a people in search of the fountain of youth.  One solution that truly may be a way of keeping young is Tai Chi.  Tai chi is an ancient form of exercise developed about 2,000 years ago in China which is a combination of both meditation and a series of slow and deliberate movements.  You may have seen Tai Chi performed by older adults in your local park, on TV, or perhaps by someone who attends Tai Chi classes.

The benefits derived from Tai Chi have been well known and documented.  It not only relieves stress, but enhances one’s balance and flexibility as well.  In addition, the movements in Tai Chi are some of the best exercise to help alleviate health problems in older adults.  While anyone can master the art of Tai Chi, this form of exercise is popular with older adults.  Because it is low impact, Tai Chi does not cause major strains on the body or joints and is particularly effective for those who suffer from any form of arthritis.

Recent studies have shown that Tai Chi, when practiced by older adults, offered calm and balance, dissipated anxiety and depression, helped older adults to sleep better, reduced bone loss in menopausal women, decreased blood pressure, helped in alleviating pain, and prepared them for tasks performed on a daily basis.  All these benefits help the body to better combat the stresses of aging.

Considered to be a great form of exercise, Tai Chi requires no equipment, no time table, is very easy to do, has no side effects, and gives older adults the opportunity to meet others who love the exercise as well.  Once you learn Tai Chi and the proper way to move, there is virtually no chance of injury.

Whether you practice Tai Chi in your home by following exercises on DVDs, or whether you go to your local park and practice Tai Chi there, once you begin this form of exercise, you will most likely continue for the rest of your life.  Further, you may also want to incorporate a similar form of exercise known as Qi Gong.  Based on the same principle of slow movements, Qi Gong, while new to this country, has been around as long as Tai Chi and provides the same benefits as Tai Chi.

Often considered to be a form of meditation, Tai Chi also provides the benefits one receives through meditation.  Meditation has long been studied and affirmed to be one of the best forms of relaxation as well as a great stress reducer.  Reducing stress should be the number one goal for anyone who wishes to keep young.  Adding this with exercise and you have an unbeatable combination.  More importantly, not only will you develop a new exercise routine, but you will begin to feel good about it, your health, and your overall well-being.

So we may not have discovered the Fountain of Youth, but performing Tai Chi will definitely help you and your body be fit and healthy so that you may enjoy a long, healthy, and balanced life.

FINE PRINT

This policy is valid from 12 November 2009. I am C. Small, the administrator for this blog. For questions about this blog, please contact cvsmall.small@gmail.com. This blog does not accept any form of cash advertising, sponsorship, or paid topic insertions. However, since I am an Affiliate of the advertisers in this blog, if you buy something I will get paid, not much but I’m retired and need whatever I can get. The compensation received may influence the advertising content, topics or post made in this blog. That content, advertising space or post may not always be identified as paid or sponsored content. Even though I receive compensation for the advertisements, I always give my honest opinions, findings, beliefs, or experiences on those products. The views and opinions expressed on this blog may not be my own, but I agree with them. Any product claim, statistic, quote or other representation about a product or service should be verified with the manufacturer, provider or party in question. This blog does contain content which might present a conflict of interest. This content may not always be identified.

How to Exercise With Type 1 and 2 Diabetes

Author: Donald Mckenzie Jrman-ex-ball

A very easy tip for diabetics to remember is exercise will cause your body to process glucose a lot faster and automatically lower blood sugar. The more intense the exercise, the faster your body will use glucose. It is always important to understand the differences in exercising with diabetes. It is also important for the individual who has diabetes to check with a physician before beginning an exercise program.

When training with a diabetic person, you must always take into consideration the dangers of injecting insulin before working out. An individual with type I diabetes who is injecting their normal amount of insulin before exercise, can pose the risk of hypoglycemia or insulin shock.

General exercise rules for type I diabetics are the following:

1)  Allow adequate rest during exercise to prevent high blood pressure.

2)   Use low impact exercises and avoid heavy weight lifting.

3)  Always have food with a lot of carbohydrates ready.

If blood sugar levels get too low, the individual may feel shaky, disoriented, hungry, and become highly irritable. Consuming a carbohydrate snack or beverage will terminate these symptoms in a short period of time.

Before using an exercise plan, it is important for blood sugar levels to be tested. Make sure that they are between 100 and 250 milligrams. Glucose levels should also be tested before, during, and after exercise. During their recovery period, it is important for diabetics to consume high carbohydrates in order to prevent hypoglycemia.

Exercise will greatly benefit an individual specifically with type 2 diabetes. This is due to the positive effects on insulin sensitivity. Proper exercise and nutrition are by far the best forms of prevention for type 2 diabetics. To prevent hypoglycemia, continuously work up to more active exercises.

What exactly is ‘metabolism’?

Author: Liam Taylormiley-cyrus-justin-gaston-running

Most people think they have a slow one.  We all wish ours was a lot faster.  The slimming industry has made a fortune selling pills that supposedly boost it… Even my local curry house is claiming that eating spicy food will make it sky rocket!

But what exactly is ‘ metabolism ‘?  Why is it important for weight loss? And how can it help us in our quest to fit back into our favourite jeans?

Your body is a made up of trillions of cells.  Within each of those cells are chemical reactions that burn up the calories in the food you eat.  The name given to all of these calorie burning reactions is ‘metabolism’, and the speed at which this process happens is called your ‘metabolic rate’.  The faster a person’s metabolic rate, the more calories they burn each day.

Try to think of your metabolism like an engine burning up the fuel you consume.  Put in more fuel than your metabolism can burn, and the excess gets stored as fat.  Put in less fuel than your metabolism burns and you will burn off your fat stores to make up for the shortage.  Long term fat loss only occurs when you eat less calories than your metabolism burns.

So if your metabolism is like an engine, how much fuel do you need each day to run it? The government recommends 2000 calories a day for women and 2500 for men, but this is guesswork.  To find the real figure we need to look at the three factors that make up your metabolism -   Resting metabolism, Movement and Digestion.

• Resting metabolism is the amount of calories your body burns at rest.  It is the energy required to sustain your organs and muscle tissue, even while you are sleeping.  The bigger you are, and the more active muscle you have, the more calories your body burns at rest.  Someone with lots of muscle will have a faster resting metabolism than a skinny person.

• Movement metabolism is the amount of calories your muscles burn when they are working, that is if they are working at all!  The more you move the more calories your body burns, so even chewing gum or fidgeting is proven to increase the amount of calories you burn each day, albeit not much!  Someone who exercises daily will have a faster movement metabolism than someone who is sedentary.

• Digestion metabolism is the amount of calories it takes for the food you eat to be broken down and pushed from your mouth to your backside.  High protein, unrefined foods require more energy to digest than high sugar, refined carbs.   Someone who eats healthy food little and often will have a faster digestion metabolism than someone who binges on junk food.

The internet is swamped with slimming and weight loss pills that claim to speed up metabolism.  I’ll make this simple.   There are only three ways to speed up your metabolism – increase your resting metabolism, increase your movement metabolism, or increase your digestion metabolism.  If you want a faster metabolic rate, you have to either 1) build more muscle to increase your resting metabolism, 2) exercise more to increase your movement metabolism, 3) eat better quality meals to increase your digestion metabolism.

No slimming or diet pills can do this for you, so it’s time to put an end to that little fantasy!  To boost your metabolism you have to start eating healthier and moving more, but you knew that already.

Role of Weight Management in Weight Loss

Author: Jen Pagebefore & after

With over 60% of the North American population currently overweight there has been much emphasis lately on the ways and means of healthy weight loss. If you have just successfully dropped a hundred (or even 10) pounds, congratulations – you did it! Now here comes second part of the challenge – weight management.

Research has shown that approximately only 20% of dieters keep excess weight off long term once they have reached their target goal. In fact one of the richest most powerful women in the world, Oprah Winfrey, has recently shared with the public her frustration and deep disappointment at unsuccessfully being able to maintain her ideal weight. So the woman who has everything; the guy, the job, the homes, the cars, a stellar career, fame and fortune still can’t buy thin and has to somehow muster the strength and courage to start all over again.  Good luck Oprah, you can do it, you really can, and so can any one else who has a solid weight management plan.

To begin developing your own plan for weight management, you will need to figure out what the ideal weight for your height and build is so that you know what healthy weight to set your weight loss goals by. Determining an estimate of your ideal body weight can be done by using a Body Mass Index Calculator or through a consultation with your doctor.

There are many weight loss options available that can aid you in reaching your ideal body weight. You can choose from a multitude of different diets, such as low-calorie or low-carbohydrate diets. There are fad diets such as the Cabbage Soup Diet and the South Beach Diet. There are prescription diet pills and OTC diet pills that can provide a multitude of benefits including lessening your appetite, increasing your metabolism and blocking fat absorption from the foods you eat. There are also exercise programs and bariatric surgeries. Carefully consider the risks and benefits of each option, do your research and enlist a medical doctor to help you make an informed choice.

All of these methods to lose weight, however, are only tools to assist you as you ‘battle the bulge’. Nothing, not even the best diet pills or most costly surgery will do all the work of losing weight for you – you still have to do your part. Your responsibility as someone who not only wants to lose weight, but wants long-term weight management is to make healthy adjustments to your lifestyle. This may include educating yourself about healthy eating and nutrition, learning how to exercise safely and effectively, and addressing any emotional aspects of your relationship with food and eating that may have been a contributing factor to your weight gain.

Weight management following weight loss is not complicated – all you need to do is consume a calorie-controlled diet and get regular exercise. It sounds pretty simple, so why is the success rate of weight management so low? The two main reasons are the inability to stay motivated over the long term, and a belief that dieting has an end goal rather than seeing it as a permanent lifestyle change. Weight management requires modifying behaviors around food and activity. The good news is that it takes less calories to lose weight than it does to maintain it and you can adjust your diet accordingly. Clinical studies have proven that the common denominators found amongst those who have successfully lost weight and have kept it off for a period longer than five years are:

–         high levels of activity

–         low-calorie, low-fat, portion-controlled meal plans

–         eating breakfast

–         developed and consistent eating patterns

–         they stayed motivated and did not cheat or fall off the wagon

The only truly good reason to lose weight should be to gain health despite social and cultural mores that would have you believe otherwise. Losing weight and achieving your weight loss goals is only half of your journey to a healthier you completed. The other half of your journey is weight management and keeping the weight off once it’s gone.

3 Strategies to Melt Away Belly Fat

Author: Michael Inglesbelly-fat

You can  melt away belly fat  with three proven techniques for weight loss: cardio training, healthy eating and muscle building exercises. Belly fat is just like any fat that is stored on the body and it comes off in the same way. Hiding it is one option but we all know that that only works to a certain extent. When you have extra fat on your tummy, all you want is to know how to get rid of it.

Here are 3 strategies that will help you melt away belly fat:

1- Step Up the Fat Burning

One of the best ways to melt away belly fat is by stepping up your heart rate and stoking your body’s fat burning furnace. It is true that any kind of sustained exercise burns extra calories but when you exercise to increase your heart rate, you burn even more calories as your body taps into your fat stores even more quickly. This is accomplished with cardiovascular exercise.

It does not matter which type of exercise you do as long as you are sustaining your workout at a rapid rate. First, you need to determine your target heart rate range, and then you should work out at the top of that range. Anything above can be dangerous and anything below will not be as effective. Whether you choose to power walk, swim, dance or bike, you can burn extra calories and melt away belly fat in just a few weeks with regular exercise.

2- Eat Smart

Cardiovascular exercise will not do much if you are taking in more fat and calories than you are burning.  It is equally important to follow a healthy diet plan to achieve the maximum benefits of exercise. Cut out all fats and sugars from your diet and increase lean protein and complex carbohydrates.

3- Build that Muscle

Strength training tones the muscles all over the body and can firm up your belly area, too. With strength training, the more muscle you build, the more fat you will burn.

If you really want to  melt away belly fat , use all three of these methods and you will see fantastic results in just a few weeks!

A Quick 2 Step Guide To Losing Belly Fat And Getting Six Pack Abs

Author: Avy Barnesyoga1

Listen, I understand that getting six pack abs isn’t a simple task….well, at least for majority of us. However, if you follow a simple plan and stay 100% consistent, results will come. Take a couple of minutes out of your busy day and read this article here to learn how to lose belly fat fast…

Step #1 : Proper Nutrition -  This, my friend, is the granddaddy of them all! Nutrition is the backbone of any diet. If done improperly, results will be minimal to none. You have to eat the proper foods, and eat the right amount of meals daily in order to lose stubborn belly fat. You could have the perfect set of abdominal muscles waiting to be revealed, but if they are covered with a layer of belly fat, they’re going to stay hidden! Eat 5-6 small healthy meals daily containing protein, complex carbs (whole grains), healthy fats (monounsaturated), fiber, and foods rich in vitamins and minerals.

Step #2 : Fitness – A good fitness plan would consist of cardio, weight training, and core exercises (ab exercises). Make sure you place your primary emphasis on weight training since having lean muscle will burn off more calories…even while you rest. I recommend for you to workout 3-4 times a week. Another tip is to make sure you get complex carbs (banana) before your workout, and plenty of protein (protein shake) after your workout. This will assure your muscle tissue grows and grow properly.

Yes, you’re going to have to stay 100% consistent, but imagine the feeling you’ll get when you look in the mirror and so those ripped abs!

Tips for Quick Workout Recovery

Author: Grace SoongDrinking Milk

You can carve a firm, sexier body by doing nothing. That’s because  relaxation and recovery are just as important as your workout sessions.  When you exercise, you tear down muscle fibers.  As the fibers regenerate, they become bigger and stronger. It’s during this recuperation that your body transforms.  While  personal training in Rochester , NY I always remind my clients to rest, stretch and listen to their bodies…

Get enough sleep

Your body reconstructs itself best when you’re asleep.  Sleep deprivation also disturbs  your normal hormone levels therby depleting you of needed energy to get you ready for a good workout.  Not only will you  get an ineffective workout but you will also crave for sugar as an alternate  energy source.   In a recent study of 1,000 volunteers at Stanford University, subjects who did not get enough sleep per night had a higher body fat content compared to their constituents who enjoyed at least seven or eight hours of sleep.  

Take days off from your workouts

Give yourself a minimum of 24 hours between workouts.  Take at least one day off every week. You can still get great results from  strength training  twice a week.  Don’t strength train more than five times a week because all your hard work won’t get you anywhere if your don’t let your body recover.

Do not ignore aches and pains

Ignoring muscle soreness or tightness just presents you with larger issues. If you feel any pain while exercising, stop your workout completely. If you feel tightness, pause to stretch.  Better yet, stretch after your warm-up and at the end of your workout to keep your body functioning at its finest.

Avoid anti-infammatory drugs and pain killers

Delayed-onset muscle soreness, or DOMS as it is called by exercise physiologists, is characterized by sometimes muscle tenderness, muscles weakness and a decrease in range of motion.  It usually peaks about 24 to 72 hours after an extreme  cardio-vascular  or strength exercise event.  Although anti-inflammatory drugs do appear to reduce muscle soreness during DOMS, studies show that they may slow down the muscles’ ability to repair the damage.

Eat appropriately

According to a study in the Journal of the International Society of Sports Nutrition, subjects who snacked with a 4-to-1 ratio of carbs to protein within 30 minutes of their workout offset muscle damage the most. That’s because after a  workout your body is damaged  and depleted of energy.  It requires immediate attention.  You’ll also get the most immediate bounce-back if you drink your snack in liqiud form because your body absorbs liquid faster than solid foods. You can purchase ready to drink protein shakes at most grocery stores.  Keep fat and sugar to under 2 grams per serving.  Have your shake with an apple, small banana or ½ cup of berries.