November 21st, 2008 — activities, exercise, goals, gym, rewards
When you're first starting out with your exercise plan, it is all too easy to get discouraged. Working out is not always easy and if you don't take the right approach, quitting can be all too simple. However there are some techniques that you can use to make sure that you actually start to enjoy your workouts.
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Wear Clothes That Fit
First, you'll need to pick a gym that appeals to you and where you feel as though you fit in. Most cities have more than one gym so you can try out of a few on guest memberships to see which ones you feel comfortable with. If you can't find one where you fit completely in, try to schedule your workout for times when you won't have to worry about interacting much until you can build up your confidence.
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Find an Affordable Gym
Second, you'll need to pick a gym that doesn't cost too much. Some memberships can be pretty expensive and it is too easy to justify quitting when it's taking up a large chunk of your income. Try to find a gym that offers discount rates or see if there are guest packages that you can take advantage of.
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Do What You Like
Third, you'll want to find a gym that offers the types of exercises that you're interested in. Whether it's a spinning class, yoga or simple aerobics, having the classes you like at the gym will help you stay motivated. In addition, you'll also want to pick the classes with teachers that you like. This helps make it easier to go through the routine.
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Reward Yourself
Fourth, it is important to set up a rewards system with yourself. For example, if you go to the gym for five days straight, you can treat yourself to a special manicure, a video game or a movie. Just make sure that the rewards are not food related. By setting it up so that you have a tangible reward, you can train yourself to look forward to exercising.
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Make Sure the Gym is Nearby
Fifth, the distance to the gym is very important. Again, you want to avoid making it easy to justify not going. Whether it's close to your house or on the way to work, make sure that it is convenient enough so that you can't make excuses.
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Mix It Up
Sixth, variety is the spice of life. It is too easy to get bored when you do the same exercises over and over and it won't help if you have hit a plateau. Look for a gym that offers several different options so that you can change up your workouts. This can really make a big difference in how you look forward to exercising.
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Set Reasonable Goals
Lastly, you'll need to set reasonable goals for yourself and stick with them. Try rewarding yourself like we mentioned above when you reach them. Start small so that you don't get discouraged. Whether it's losing five pounds, or being able to spend ten straight minutes at top speed on the treadmill, set little goals to give yourself a reason to keep trying.
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November 18th, 2008 — activities, alternative ideas, exercise, goals, motivation
If you are ready to make that commitment towards getting healthy and losing weight, you'll need to come up with a fitness plan that works for you. While it's great to set really high goals, it's all too easy to become discouraged and give up if you can't reach them. In order to build a fitness plan that is going to work for you, you'll need to keep the following considerations in mind.
1. What are you physically capable of handling?
If you are just starting out, there is no way you're going to be able to run a marathon. Instead of setting sky high goals, try for the more reasonable ones. For example, start with 30 minutes of aerobic exercise every other day. This makes it much easier to begin and you run much less risk of being disillusioned.
2. What type of exercise fits your personality the best?
If aerobics make you homicidal, then don't pick this type of plan. It's all too easy to give up if you're ready to wring your instructor's neck. If you like to keep to yourself, try spinning instead. If weight lifting is more your scene, don't waste your time on exercises you won't be interested in. The key is finding what fits you, not forcing yourself to fit into something.
3. What will your schedule allow?
It is all too easy to claim that you're too busy to exercise. Work can get in the way, but there are ways around this. Don't schedule your exercise for parts of the day that you won't be motivated to keep. For example, if you are not a morning person, an exercise plan that starts at 7am every day is not for you. It's just too much to ask to reinvent your whole life. Pick a time that is convenient and you'll be much less likely to skip it.
4. What exercise do you enjoy?
It's pretty easy to say none, but there are creative ways that you can exercise and have fun while you're doing it. Try a couple of different methods and see which ones you enjoy the most. Then, stick with those, at least at first, so that you'll be able to stay motivated.
5. Find an exercise buddy.
We can always shirk off exercise time when it's just us, but if you have a committed buddy, it gets a lot harder. Just make sure that your buddy is really motivated. It won't do you much good to pick a partner in crime, since the temptation to cheat will be too high.
Once you have figured out what type of exercise is right for you, start slowly. You can't climb Mount Everest today! Start small and then gradually add in more time each. As you start to see the results, you'll be more motivated to keep going. If you fall, get back up again and start over. By sticking with your plan, you will get results.
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October 28th, 2008 — Weight Loss Journal, activities, blood sugar, exercise, gym, heart
When it comes to finding the right workout plan, it may be a good idea to consider giving swimming a try. As the nation watched Mark Phelps make history in 8 swimming events, more people started getting interested in just how good swimming can be for your body. As you can see from the shape that professional swimmers are in, it certainly can do a body good, especially when you take it seriously.
Let’s take a look at why many consider swimming to be the ultimate exercise.
First, it is one of the few exercises that truly works every part of your body, arms, legs, neck, lungs, heart, everything is working together to propel you through the water. It’s no secret that swimming is one of the best exercises to help you burn calories quickly, and that is due in a large part to how your body functions as a whole during this exercise. When you’ve got everything working at the same time, you enter that perfect zone for weight loss and calorie burning.
Next, swimming is popular due to the fact that there is a low overall chance of injury, unless of course you’re planning on adding diving to the mix. It’s often used to help injured athletes get rehabilitated, and is usually used as part of physical therapy for medical patients. When you have an opportunity to take advantage of an exercise that doesn’t put stress on your joint and that has virtually no impact, it just makes sense to take advantage of it.
Swimming is also considered to be the ultimate exercise because it has a calming effect on many people. There are even studies that have shown that swimming has the ability to help lower blood pressure and help people stay calmer. Whether it’s due to the total body workout aspect, or the calming effect that warm water has on the body, swimming is considered by many health professionals to be an ideal form of exercise.
Lastly, many people find that they simply don’t have to work as hard to lose weight when they are using swimming as their main form of exercise. You can burn hundreds of calories in an hours time and at the end of the session, chances are you won’t feel as tired or worn out as you would if you had run the entire time. Swimming is easier on the body, even though it requires more physical effort.
If you have a gym nearby that has an indoor pool, or there is one in your area, consider giving swimming a try for a week. You can also get above ground lap pools for home use if you prefer to exercise in private or at home. More permanent solutions are also available. Stick to a regular routine and see if you don’t notice any changes in how you feel, and how much weight you lose. Chances are, you may start to look at swimming as the ultimate exercise as well.
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September 8th, 2008 — exercise, injury, wellness
If you’re just getting started on an exercise program, or even if you are an old pro, your back is at risk for injury every time you go out there. We can’t really do much without our backs and it is very important to protect it while you are exercising. If you have ever suffered from a herniated disc, pulled muscle or slipped disc, you know the pain of a back injury. Luckily, there are many techniques that you can implement to make sure that even if you’re feeling the burn, your back won’t.
1. Remember the old adage, “Lift with your legs, not your back.”
It really is true and it does make a difference. If you’re lifting weights, this is absolutely vital. Take the time to ask a personal trainer for lifting tips if you’re a bit rusty or completely new. Find the right position for lifting and practice it at home. Your body will get used to the proper way to lift weights and you’ll reduce your risk for injury.
2. Never overdo.
It’s tempting to really take it to the next level, especially when you are motivated to lose weight and you’re seeing results. However, it is best to stop before you reach that wall. Try gradually increasing your workout times and never add a new exercise suddenly. Work into it, and your back will thank you.
3. Stretch and keep stretching.
We all know how important it is to stretch before a workout, but how many of us actually do it? In addition, how many of us actually do it correctly? Again, take the time to work with a trainer or instructor to find out which stretches you should be doing. Let them know which exercises you will be doing so that they can help you stretch the right muscles before hand. A few toe touches and leg pulls are not enough to warm up your back. You’ve got to focus on each part of your body and really take the time to get a good stretch in.
If you take a break or cool down during your workout, you are running the risk of injury. Even if you have already stretched once, you’re going to need to get back out there and do it again. It’s annoying, it’s time consuming, but it’s better than being flat on your back for a few weeks. Anytime you stop for more than five minutes, or if you aren’t really working up to capacity, take the time to re-stretch before moving on to a different exercise.
4. Know your limits.
We would all like to think we’re high level athletes that can bench 350, or do 100 pull-ups. But the fact is, most of us simply can’t. You’ve got to know your limits and you’ve got to listen to your body. There is no shame in doing less of an exercise or lifting a little less weight. It is much better than the alternative.
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September 2nd, 2008 — alternative ideas, injury, weight loss, wellness
It happens to the best of us. You’re rolling along on your new diet and exercise plan and you’re starting to see results. You’re pumped, you’re on top of the world and then bang – an injury. At this point, you’ve got two main choices. You can give up, convinced that your body simply was not meant to be thin or healthy, or you can accept the setback and find ways to work around it until you’re healed.
Depending on the type of injury that you have, there are still many ways that you can keep fit until you recover. Granted, there are a few, such as a broken leg, that may incapacitate you entirely, but that doesn’t mean that you have to give up on weight loss. You just need to find ways to restructure your plan until you’re ready to get back into action.
First and foremost, if you have a serious injury your body is going to need time and fuel to recover. If you are on a starvation or extreme diet, your body may not be getting the nutrients it needs to heal. Make sure that you tell your doctor how many calories you are consuming and see what they recommend. If it is a matter of life or weight, you may need to put off losing more weight for the time being. In the case of a broken bone, if you don’t have enough nutrition you could actually delay the healing process, which will put you back more than a few steps on your diet.
Since you will not be as active, it is important to revisit your caloric intake, within reason. If you do feel the need to cut back on your calories, make sure that you are taking a multi-vitamin supplement and again, consult with your doctor before starting. This is also a great time to ask them about your physical therapy options. In many cases, your insurance coverage may cover this therapy and you can use it to keep on track towards getting fit.
It is also important to make sure that you find some way to keep your heart healthy during your convalescence. With a serious injury, cardio may be out of the question, but there may be some exercises that you can still do. For example, if a leg is out of commission, try lifting weights with your arms. Find little ways to work around your injury, while still giving yourself time to heal. If you have a broken arm, try a spinning class. There are lots of little ways that you can keep fit, even while recovering from an injury.
Last but not least, you can use your recovery time to figure out what went wrong. Not all injuries can be prevented, but most can. See if you need to increase your amount of stretching before your workout or stop doing whatever it was that caused the injury in the first place.
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August 20th, 2008 — Weight Loss Journal, exercise, gym, injury, moderation
High Intensity Interval Training or HIIT has become very popular, but that doesn’t mean that it is for everyone. If done improperly, this method of exercising can lead to injury or at the very least, some severe pain. While there are a lot of benefits to HIIT, there are a few things that you should know before you get started.
The key to having a successful HIIT workout is learning more about the actual interval between exercise. This is a short rest period that is used to bring your heart rate back under control and provide you with a chance to recover. However, these intervals should not be too long, or you won’t be able to reap as many benefits from your workout. Your intervals should never exceed ten minutes, and are best when kept to about five minutes. Any longer and you run the risk of cooling down too much and injuring your muscles when you start back up again. Remember, resting does not mean stopping. The key is to keep some form of movement or exertion going.
So, let’s look at how HIIT works:
Fast Burst of Exercise (1 – 4 Minutes) + 5 Minutes of Slow Exercise+ Fast Burst of Exercise
The key is to really pour it on during those one to four minutes, otherwise, once again, you won’t be benefiting from this form of exercise at all. Here are some suggestions to help you develop your own HIIT program, or you can always discuss your options with a personal trainer.
When you’re just starting out with HIIT you don’t want to overdo, so these recommendations are more for beginners. If you are already in good shape and doing exercise on a regular basis, than you can amp up the suggestions to fit your own needs. However, remember the 10% rule when it comes to adding new exercises, to avoid injury and exhaustion.
For a beginner HIIT workout, here are some quick suggestions. Start with proper stretching for about five to ten minutes. Then, start with a easy rest period that lasts for about five minutes when you do your initial aerobic exercise. Increase the intensity of these movements for four minutes, and then bring it back down to the first speed for three. This also works for running. You can walk for five, sprint for three, walk for five.
Basically any exercise can be worked into a HIIT plan, if you are doing it properly. By varying your level of intensity, you are automatically working with a HIIT program. Try out a couple variations inside your current workout and exercise plan to see how you can integrate these techniques. Chances are you’ll find it pretty simple and you’ll begin to see results in a lot less time.
When done properly HIIT training is very effective for getting fit and losing weight. Just remember to take it slow and ease up to full speed to reduce the risk of injury.
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August 6th, 2008 — Weight Loss Journal, exercise, injury, moderation, weigh in
While most of us don’t go into a workout with the hopes of ending up injured, it can happen. Workout related injuries are very common, especially if you are doing it on your own, without the benefit of an instructor or trainer. However, you can minimize your chances for injury by learning what not to do during your next workout.
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Rushing through routines.
No one really wants to spend five minutes doing a routine they don’t like. This can lead to pushing and rushing to get it over with. In fact, many people just rush through their entire workout, which can be very disastrous to your muscle and joint health. The key is to relax and take the time that it takes to get everything done. Don’t rush in without stretching and take the time to cool down afterwards. If you don’t like the routine you’re doing, look for a new one that is more enjoyable.
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Doing your exercises wrong.
From a simple sit-up to complex cardio and lifting routines, it is all too easy to get it wrong. If you don’t have someone helping you, the chances of performing an exercise wrong are very high. If you can’t afford the services of a personal trainer, we recommend getting at least one lesson to learn the proper form for your exercises. You can go back from time to time to make sure that you’re still doing it properly. This is the easiest way to work on your form and reduce the potential for injury.
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Pushing way too hard.
If you’re already working out and starting to see results, the natural inclination is too work harder to see more results. However, this makes it very easy to get injured. Use the 10% rule as a guide to how you should amp up your workout. For example, if you do 10 push-ups a day, you can start increasing this by adding 1 extra push up for two days, two extra after four, etc…
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Too much repetition.
If 10 reps are good, then 20 must be really good, right? Wrong! Repetitious exercise can be very dangerous if you are doing too many. Find out how many reps you should be doing and stick to it. Add to it slowly if necessary, but realize that there is a balance and overdoing it can only lead to injury.
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Improper stretching.
You wouldn’t think that something like a stretch could incapacitate you, but it is also too easy. One of the most common stretch related injuries is a hamstring pull. Make sure you are stretching slowly and never, ever bounce during your stretches. This can lead to various injuries that are quite painful and slow to heal. If you can’t quite make the stretch complete, don’t push it. Work on your flexibility instead and gradually get into stretching further.
While there are many ways to hurt yourself in a gym, there are just as many techniques to use that will prevent injury. If in doubt, always ask for help before going out on your own.
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July 28th, 2008 — exercise, injury, wellness
Delayed Onset Muscle Soreness, or DOMS as it is known in the weight lifting community is a serious problem for most lifters. It can actually effect a wide variety of people, even if you never lift weights and it is a real problem for thousands. However, DOMS doesn’t have to occur and there are steps you can take to avoid it. Let’s take a look at what DOMS is exactly and how to prevent it.
DOMS refers to a pain that presents itself long after a workout is finished. Typically, this ranges from a period of 12 to 48 hours after lifting or a strenuous workout. The pain is usually intense and debilitating. You may not be able to walk or perform your usual activities. If you’ve ever done too many sit ups and lived to regret it at lunch the next day, you’ve had DOMS. It is common and most of us go through it when we first start a new workout plan.
It is definitely a sign that you overexerted, but it is also a sign that your body is beginning to adapt to a new and more strenuous routine. That doesn’t help much when you’re doubled over, but it is a sign that you’re doing something and your body is definitely feeling it. So, how to avoid or at least lessen the effects of DOMS? Let’s find out!
First and foremost, to avoid DOMS, you have to stretch before, you have to stretch during and you have to stretch after your workout. The key is staying flexible and keeping those muscles warmed up. If you end a big workout and immediately stop moving, you’re increasing your chances of having DOMS. If instead you spend ten minutes in a cool down stretch, you’ll be more likely to avoid it.
Next, the 10% rule definitely applies here. Never increase your workouts by more than 10%. Gradually work into new exercises and longer durations. Your body will thank you and you won’t have to deal with DOMS on a regular basis. Avoid doing too many reps and if necessary, you may want to consult with a trainer to develop a plan that will work best for your current condition.
If you already have DOMS and you’re looking for relief, here are a few quick tips. Gentle massage is very effective at removing pain, but you will need to avoid any strenuous activity while you’re feeling the pain. This will not be hard especially if your DOMS is severe. OTC pain killers can help, but stick to low doses of aspirin or ibuprofen. Stay away from acetametaphine. Warm and moist heat can also be very effective in treating DOMS, but some people respond better with icing. Do what feels best and find the right combination for your own recovery.
DOMS happens to most of us and although it is painful, it does go away in about three days or so. It’s a sign that you need to scale back a bit and remember your stretches.
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July 1st, 2008 — exercise, injury, moderation, wellness
If you are just getting into exercising or you are an old pro, injuries can happen at any time. It doesn’t take much to injure our joints or muscles and exercising improperly only contributes to the problem. Before you go out to do your next workout, remember these tips to ensure that you won’t be running the risk of an injury.
1. Find the right balance.
Repetitive exercises will wear down your joints, especially if you are doing several sets in a row. It is important to change up your routines to avoid putting too much stress on the same joints for a long period of time. For example, if you like to run for thirty minutes, go for ten, stretch for ten, and then complete your run for the next ten minutes. If you’re at the gym, switch machines for a few minutes before going back to your favorite one. This can really help you avoid injury.
2. Make sure you are using proper form.
One of the best ways to injure yourself while exercising is to do the exercises wrong. Make sure that you know what the proper form looks like and frequently check yourself to make sure you are doing it the right way. For example, your knees should always be aligned with your feet, your torso should be straight and your neck should not be bent forward. Finding the right form will actually improve the effectiveness of your workout. If you’re not sure if you are doing an exercise correctly, you may want to ask a trainer to give you a few tips, or take one lesson with them to see what you need to change.
Also be sure to wear proper clothing!
3. Take a break.
It sounds simple, but it is important to schedule brief breaks during your workout, especially if you are really going at. Allow a few minutes in between exercises to get your strength back and allow your muscles to relax. However, don’t wait too long, or you’ll need to stretch again to warm your muscles back up. Just a breather here and there can make a big difference in preventing injuries.
4. Follow the 10% rule.
Once you start working out and seeing results, it is very tempting to keep amping up your workouts. However, you need to give your body time to adjust to all of this new activity. Don’t go from 30 minute workouts one day to 45 minute workouts the next. Instead, use the 10% rule and add 3 minutes a day until you get up to your desired length. This helps your body get accustomed to the new level of activity and your muscles will thank you.
While many of us have been trained to “feel the burn” and accept pain, sports injuries are no laughing matter. Listen to your body – if it feels wrong or you are in pain, you need to stop immediately. There is a difference between working your muscles and overworking them and it is vital to be able to tell the difference.
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June 24th, 2008 — activities, exercise, gym, injury, wellness
Our ankles are actually pretty fragile little joints and you may not realize just how fragile until you sprain one. Nobody likes walking around on crutches, but there are a few ways that you can make sure that your ankles stay strong and that you avoid this common injury. Let's get started!
1. Always stretch first.
We can't say it enough, even though you have heard it all before. If you don't want to injure your ankles, you're going to have to stretch before you exercise. Even a few minutes will get you limbered up and will reduce your risks for spraining that joint. Take the time before every workout to adequately stretch out every part of your body, including your ankles. They will definitely thank you for it.
2. Wear the right kind of shoes.
Not many of us run on a treadmill in stilettos, but with some of today's workout shoes, you might as well. It is vital to have proper footwear that offers support. Make sure that you are purchasing the right kind of shoe to help increase your chances of avoiding a sprain. For example, a true tennis shoe is made for playing tennis - not basketball. It will not have the kind of support you need for jumping and running around like that.
If you don't want to have a whole closet full of shoes, try to find a really good pair of cross trainers that will allow you a wide variety of exercises. By getting the right kind of shoe, you'll be able to exercise longer and you won't be in pain. All of your joints will thank you for that.
There is one more thing to consider about shoes before we move to the next point. While it may not be the case 100% of the time, you do normally get what you pay for. A pair of cheap athletic shoes will not provide you with the same support as a more expensive shoe. There's a reason these shoes are so expensive. They are designed to help you perform better and reduce the risk of injury. You can look at this way, you can spend a few more dollars now on better shoes, or you can spend a lot more getting your ankle fixed after you sprain it.
3. Strengthen your ankles.
A lot of us have weak ankles, but there are some exercises that you can do to strengthen up those ankles and reduce your risks of injuries. Some of the best include resistance band flexes with your feet as well as the old tried and true heel raise. Keep at it until your ankles feel as strong as the rest of you.
4. Tape it.
If all else fails and you have very weak ankles, taping can be the answer. Never attempt to tape your own ankles if you don't know what you're doing. Have a sport's therapist train you on the right way to wrap, or you could make a sprain worse if you do get injured. The problems with taping ankles are that it is time consuming, incurrs on going costs for tape, you have to shave your ankles to do it right, and do even get me started on removing the tape.
An alternative in the same vein is to wear a high quality lace up ankle guard. This was a highly recommended suggestion on my college basketball team and something I had been doing since early high school. An example of such a high quality brace is McDavid Ankle X Ankle Brace.
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