September 3rd, 2008 — Weight Loss Journal, exercise, injury
So much focus is given to warming up for exercise, that the cool down period at the end of a workout is generally ignored. If you are not taking the time to do this after each and every workout, you can experience muscle soreness and it can be difficult to stick to an exercise routine as a result. Cooling down is not complicated, and does not take that much time. No matter how tight your schedule is, fitting in a cool down is an essential part of any workout.
How do you cool down? Here are some tips to get you started.
The ideal cooling down period is anywhere from three to ten minutes, depending on how strenuous your workout was. You can actually incorporate it into your workout very easily, especially if you are running or doing aerobics. One of the best cool downs is simply to walk for three to five minutes at a normal pace, allowing your body and heart rate time to recover.
The key to the proper cool down is making sure that it mirrors the exercise that you just did. This will help you target the muscles that you were just working and make the cool down period much more effective. As an example, let’s say that you just ran a mile at a pretty good pace. For the last five minutes, you could gradually slow down to a jog, and then a trot, and then finally a walk. You will have integrated all of that cool down process right into your run and you’ll be reaping all the benefits.
If your exercise routine is more aerobic in nature, it is also easy to find ways to cool down that mirror what you were just doing. As you get towards the end of your routine, gently slow down your movements and draw them out just a bit. Incorporate a few stretches and slowly bring your workout to a halt.
Here’s a good way to look at the art of cooling down. Let’s say that you are driving a car. Would you rather slam on the brakes and come to a screeching halt, or slow down gradually and come to a nice, slow, full stop? Your body is no different. If you suddenly stop exercising, you will be inflicting exercise “whiplash,” on to your body.
Instead of slamming to a full stop, gradually coast until you naturally come to a stop. This will make a huge difference in how you feel post-workout as well as how you feel the next day. Before we end, there is a final step of the cooling process that is usually overlooked.
It is important to replenish what your body lost during exercise. This means drinking some water, room temperature or slightly colder is usually best, to get your fluid levels back up. You may even need to eat a healthy snack, especially if your blood sugar fell during exercise. By coasting to a halt and stopping to refuel, your body will definitely reap the rewards of a proper cool down.
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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 7th, 2008 — exercise, wellness
If you are finding that you don't have enough time to exercise due to a busy work or home life, there are techniques that you can use throughout the day that will accelerate your weight loss. Most of these can be done just about anywhere and only require a few extra minutes.
1. Take the stairs.
If you work in a building with an elevator, try taking the stairs at least once a day. It may take a little bit longer, but you'll be burning fat while you walk. This of course may not always be feasible, but try to do it at least once a day. You'll have even better results if you completely stop using the elevator.
2. Suck it in.
It sounds silly, but sucking in your stomach throughout the day can actually help tighten your abs and whittle your waist. No one even has to know you're doing it. Just suck in your stomach for five minutes of time throughout the day. This can really help if your exercise options are limited and many women have managed to lose whole dress sizes after just a few weeks.
3. Start fidgeting.
Fidgeting actually does burn calories, particularly if you're someone who always sits stills. We're not advocating driving your co-workers insane with constant movement, but fidgeting with your feet under the desk can make a difference.
4. Use housework.
Housework can actually burn more calories than running and as an extra bonus, your house will be spic and span. Try to set aside thirty minutes a day to vacuum, dust and sweep. You'll be getting a good workout and you'll be getting your heart rate up.
5. Get creative.
If your options are pretty limited, try finding ways to exercise on your lunch break. Walk around outside or at a mall. You'll burn more calories than you would simply sitting at a table.
6. Try leg bends.
You can really work on your lower body without anyone noticing by practicing leg bends under your desk. This is great if you're frequently on the phone and bored out of your skull. Simply unbend your knees and raise up your legs - hold the position for a few seconds and lower them back down. Try several repetitions of this throughout the day.
7. Ask about a company gym.
If you work for a large company, they may be willing to put in a gym for employees. You can then exercise on your lunch break, before you come in for the day or before you leave. Since having fit employees generally means an increase in productivity, most will be willing to consider the addition.
8. Get a desk treadmill / pedal exerciser.
One of the latest innovations is a little treadmill that sits under your desk. You can work your legs all day long without making a sound and you'll stay healthier. Most are quite small and operate on leg power only. This is a discrete way to get your exercise during working hours.
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