November 23rd, 2008 — Weight Loss Journal, roundup
Welcome to the last edition of Weight Ladder's weekly roundup, at least for a while. Who knows I might have time to start it up again, but for now my time is better spent getting healthy and fit. Take care!
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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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September 22nd, 2008 — exercise, hydration, injury, moderation, wellness
If you are finding that you develop consistent headaches or migraines, the answer may be in your workout, or more importantly, how you are working out. It is actually quite common to get a headache a few hours after exercising. This is due to the fact that sudden stress on your body, in the form of a too-extensive workout, releases nitric acid into your blood stream.
This causes your blood vessels to dilate and can lead to a very painful migraine, or at the very least, a bad headache that will hang around for a few hours. The good news is, there are many ways that you can ensure that you remain headache free after your workout.
The key is avoiding sudden, heavy exercise. This is the main culprit when it comes to post workout headaches, but it isn’t the only one. Whether you are first starting out on a workout plan or you are already exercising, it can be very tempting to overdo. Always remember the 10% rule when it comes to exercising. Never add more than 10% of your usual reps or activity.
You need to work into a new routine slowly, giving your body time to adjust. Even if you are already used to a heavy workout, you can’t go from stop to full out quickly, without experiencing some problems along the way. In addition to dealing with headaches, this is also very bad for your joints and muscles and can lead to injury.
In addition to pacing your workouts, you can also break up your routines if you find that you are still getting headaches afterwards. For example, if you are planning on exercising for thirty minutes in one day, you can change that to three sessions, each lasting ten minutes. Studies have shown that breaking up your workouts doesn’t render them less effective. In fact, you’ll be getting pretty much the same benefit that you would from doing all of your exercises at once.
Working on cardio exercises can also be beneficial over the long term. You’ll be helping your heart and your blood vessels will be in better shape. If you suffer from chronic headaches that are not workout related, getting into a cardio routine may be just what you need, provided you take it slow.
Proper stretching can also cut down on after workout headaches. Focus on relieving stress and tension in your neck muscles and slowly stretch them after your workout. We recommend working with a personal trainer at least once to learn which neck stretches are right for you.
Last but not least, if you already have a headache, you may want to reschedule your workout. While light exercise may help relieve a slight headache, it will only make a bad headache worse. If you find that you have constant headaches, regardless of your exercise routine, you may want to seek the help of a physician to determine the cause and get treatment.
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September 18th, 2008 — exercise, heart, metabolism, wellness
If you are just getting started on your journey to fitness and wellness, exercise may be a little difficult. In fact, many people become so discouraged at their lack of overall fitness and stamina that they give up. Instead of taking this route, it is important to find an exercise routine that will work for your body, allowing you the ability to gradually build up your stamina and still reap the benefits that healthy exercise can bring.
The key to finding this exercise is first and foremost, impact. If you are overweight and out of shape your joints are not going to be able to hold up to a lot of impact. Each step may be agony and it is all too easy to call it quits when you are in pain. Even walking may be too much for some people, especially if you have mobility issues.
There are many different low impact workouts, and many are beneficial. However, for those that are in really bad shape physically, this still may be too much. In this instance, water aerobics may be the best answer. If you have any injuries or mobility issues, the benefits gained from doing water aerobics are significant.
Benefits of Water Aerobics
1. No stress on joints.
When you’re in the water, you’re pretty much weightless, and your joints won’t have to be working very hard. This is ideal for those that are not able to withstand high impact or even low impact stress on their joints.
2. Better burn rate.
Water aerobics can actually help you burn more calories than you would normally burn on land. As an example, depending on the class and your physical condition, you can burn up to 750 calories in a single hour. It would take hours of traditional aerobics to get to that level.
3. Great for your heart.
Water aerobics is very beneficial to your cardiovascular health. You’ll get all the benefits of a traditional aerobic class, without having to worry about your joints. This is actually a very sound way to get in your recommended amount of cardio training.
4. Increase endurance.
As we mentioned above, if you’re just getting started on an exercise plan, your endurance level may be pretty low. Water aerobics is the perfect way to gradually build up your endurance levels safely. Most classes last around 45 minutes to 1 hour, but since you don’t have the impact effect, it won’t seem as difficult.
5. Increase your metabolism.
Water aerobics help your body build lean muscle mass, which in turn, ramps up your metabolism. This is an easy way to start burning more calories all day long and will carry major health benefits.
These are just a few reasons why water aerobics can be so beneficial. Even if you’re already well on your way to fitness, adding a class or two a week can take your workout routine to the next level and you can start reaping the benefits right away.
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August 26th, 2008 — activities, exercise, metabolism, sleep
If you can barely pull yourself out of bed in the morning, let alone exercise, it can be difficult to put together a workout plan. There are many benefits to getting in your day’s exercise in the wee hours, even if it is a little difficult at first. Let’s look at just a few reasons why exercising in the morning may be right for you.
1. Evening exercise is too easy to put off.
After work or school, we’re tired and all we want to do is relax. It is all too easy to put off that workout until tomorrow when your coach is beckoning. People who exercise in the morning generally find that they are less likely to skip their workouts once they get into a routine. You’ve got your whole day ahead of you, and you won’t be in the mode to wind down in the morning.
2. Morning exercise increases your metabolism.
One of the single best reasons to haul yourself out of bed in the morning for some cardio or strength training is that you’ll be giving your metabolism a jump start with all that activity. Better yet, the effects last throughout the day, so you’ll be burning fat even while you’re sitting at a desk. This is a great way to start your day.
3. You’re training your body to be more energized.
When you get into the routine of exercising in the morning, your body will begin to anticipate this. After a few days, or maybe as long as two weeks, your body will start producing endorphins right before you wake up. This means that you’ll wake up feeling less groggy and you’ll be more alert. If you can stick it out for a few days, you’ll be doing yourself a big favor and you will see results.
4. Your brain will thank you.
If you need to be sharp mentally for a big day at work, exercise is very good for your brain. All those good chemicals that exercise releases into your bloodstream help your brain function better and you will be more mentally alert. It may not seem like it at first, but you should notice a big difference in how you feel during the day after regular morning workouts.
5. You’ll sleep better.
Exercising later in the day tends to disrupt your body’s cycles. All the benefits we mentioned earlier will be occurring, but they will be happening too late in the day. You may find that you’re too wired to go to bed if you exercise too late in the day. All of that brain power and metabolism boosting will be going to waste! By switching to morning workouts instead, your body will be ready to go to sleep at the end of the day and you will sleep more soundly.
It may be hard to get up a few minutes earlier, but in the end, you’re doing your body a big favor. Take the morning exercise challenge for two weeks and see how you feel!
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August 18th, 2008 — Weight Loss Journal, alternative ideas, exercise, injury, wellness
Injuries are an unfortunate part of exercise for many people, and in some cases, one bad injury can completely derail your plans for weight loss and getting fit. However, there are certain techniques that you can use to ensure that you’ll keep losing weight and getting healthier, even if you are laid up for a few weeks or month with an injury.
First and foremost, most of your attention should be focused on preventing injury. Proper stretching is essential and knowing how to do exercises the proper way will help prevent you from pulling a muscle, straining a ligament and injuring your joints. If it’s too late however and you are already dealing with the pain and frustration of a workout related injury, here are some tips to help stay in shape during this time.
1. Talk with your doctor.
This is the absolute first step before trying anything. You will need to get clearance to continue working out and your doctor will most likely have some suggestions that will help you formulate a new workout plan. They may also be able to prescribe some physical therapy sessions that can be very beneficial in recovering from your injury and may even be covered by your insurance plan.
2. Don’t make the same mistakes again.
Learn from your injury and make sure that you avoid having it happen again. Whether that means learning how to stretch the right way, or knowing your own limits, it is vital to put what you’ve learned to good use. Before you even think about exercising again, you’ve got to have the basics down.
3. Start off slowly.
You’re not going to be able to get right back up on that horse and gallop off. You’ll need to work back up to your workouts and take them slowly. Remember, even small segments of exercise a few times a day can be just as beneficial as long workouts.
4. Exercise the parts that are still healthy.
In order to heal properly, you’re going to need to keep your injury protected. For example, let’s say that you injured your knee. This means that any exercise you do should be focused on your upper body, or even exercises like swimming that will not put any stress on that joint. The key is to keep moving, not to make your injury worse.
5. Find alternatives to your former exercise plan.
Talk with a personal trainer that is familiar with sports injuries to develop a new exercise plan that will allow you to stay fit during your recovery period. There are always alternatives that you can try that will give you the same health benefits without stressing your injury.
6. Cut back on extra food.
It’s very tempting to lie on the couch and indulge in some comfort food when you are injured. Remember, you’re not going to be as active, so your calorie needs will be lower. Adjust your food intake accordingly to make up for your lack of activity.
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August 11th, 2008 — Weight Loss Journal, activities, exercise, injury, moderation, wellness
If you have injured your ACL ligament, but you don’t want to fall behind in your fitness goals, there are a few methods that you can use that will combine rehabilitation with your workouts. However, it should be noted that a torn or strained ACL is a serious injury. If you do not follow your doctor’s advice, you could end up with permanent damage. You will need to weigh your options and find a workout routine that will allow you to completely heal.
The best alternative in this situation is usually swimming. You’ll be getting the benefits of an aerobic workout without any impact. However, this may not always be possible, and you’ll need to find ways to swim without stressing that ligament. Such as a swimming bouy. Check with your doctor before attempting any new exercise.
If you are given a brace to help with rehabilitation, this will give you a few more options when it comes to working out. Your brace should protect your ACL and allow you some freedom to keep doing light exercises. However, you should not be bending your affected leg, or overexerting it. At the end of the day, it comes down to recovering for a few weeks without exercise, or taking months to get better.
Once you are cleared to start rehabilitation, you will be able to start on a light fitness program. This usually entails walking on a treadmill or using an elliptical machine, and a few weight bearing exercises. Ideally, you will do these exercises with a physical therapist, but if that is not an option, you’ll need to be as careful as possible.
The key to staying fit during the recovery process is choosing the right activity. Listen to your body and don't push it until you are cleared to do so by your physical thearpist and your doctor.
Once you have injured your ACL, chances are high that it will happen again. This is particularly true for those that are involved in a host of sports that involve contact and running while chaning directions. You will likly need to wear your brace during these activities to reduce your risks of hurting your ACL again.
While some people are able to fully recover from an ACL injury without surgery, it may be necessary in some cases. If your doctor does recommend surgery, you are going to need to allow for enough recovery time before jumping back into sports or your workout plan. Always discuss your options with your doctor so that they can work with you to develop a recovery plan that will factor in your active lifestyle.
An ACL injury is serious and should not be treated lightly. With the right recovery techniques, you can be assured that you will be able to resume most activities in just a few months.
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August 4th, 2008 — exercise, injury, wellness
Jogging injuries are very common and can strike everyone from beginners to seasoned pros. One area of the body that is frequently injured during jogging are ankles. Few of us think about our ankles until we’re hobbling around, incapacitated due to a strain, sprain or crack. You rely on your ankles every day and you owe it to them to practice sound techniques to avoid injury. Here are some tips on how to protect those ankles while you’re jogging. Before you even start running, focus on lower leg stretches. A lot of runners make the mistake of focusing more on their quads and upper legs, but your lower legs and ankles will need some time as well. You can also work on stretches outside of your workouts to increase ankle strength and mobility. One of the best stretches to try involves standing a on a slightly raised surface, with one foot on the ground and one up on the surface.
Raise yourself up on the higher leg and then slowly lower yourself back down. Repeat this a few times and then switch legs. You can also ask your personal trainer or coach for more stretches that will target the ankle area.
Proper footwear also plays an important part in keeping your ankles free from injury. Make sure that you are using a shoe that is made for running, and not other sports. These shoes will have more padding and will be manufactured to handle the stress of repeated impact. If you are running in just any old shoe, you are greatly increasing your risks for an ankle injury.
Where you jog can also have a big effect on your chances for injury. For example, if you are jogging on a nature path that is not paved, chances are you are going to come across different terrain that may be uneven. If you’re not prepared for sudden rises or dips on a path, you can easily twist an ankle. It’s best to walk a path for the first time, before you run it. Take note of terrain changes and build a mental map of where you should be running.
Jogging on pavement can also be stressful for your ankles, especially if you have injured them in the past. For this type of running, you may benefit from wrapping your ankles or wearing specific braces that will help absorb impact. The key is doing all that you can to protect your ankles from injury. Handling them later on is painful and once an ankle is injured, it may be predisposed to future injury, regardless of how careful you may be.
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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 17th, 2008 — exercise, gym, injury, moderation
Our knees have to handle a lot of stress, and if you’re exercising vigorously or doing weight training, you’re asking a lot out of them. If you already have knee problems, the situation can be a bit tricky at times and it is very easy to reinjure yourself if you do not take appropriate cautions. The heavier you are, the more your knees are at risk, so it is very important to make sure that you are doing your exercises the proper way to avoid injury. Here are some tips to help you safeguard your knees during your next workout.
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Align your knees with your feet.
Whenever you are doing any type of exercise that requires bending, it is vital to make sure that your knees are even with your feet. If you were to draw a straight line up from your feet, your knees should be in the way. For example, this is very important if you are doing squats or lunges. If you are too far forward or too far back, you’re going to be placing too much stress on those joints. Line up your knees each time you start an exercise and take the time to make sure they are properly aligned in between repetitions.
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Good shoes are essential.
One of the best ways to avoid injuring your knees is to wear proper shoes. Don’t try to exercise in street shoes, and avoid shoes that offer little to no support, such as Chuck Taylors. Spend the money on a good solid pair of athletic shoes that will provide you with enough cushion for your joints. It’s worth the extra money.
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Work on your pelvic and thigh muscles.
Most of the time, our knees are picking up the slack for the rest of our legs. It is important to build up your thigh and pelvic muscles during your workouts to shift that balance back to where it should be. This can help reduce your knee’s workload and you should notice the difference right away.
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Always warm up.
It takes a few extra minutes, but your knees will thank you. Always take the time to properly stretch and warm up your legs before starting any type of exercising. This will greatly reduce your risk for injury and your whole workout will go a lot smoother.
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Never overdo or attempt exercises that are not appropriate for your body.
Sure, we’d all love to be able to bench press a great deal of weight or go running for five miles. But the fact of the matter is, not everyone can do that. Never strain your knees with exercises that are just not attainable. If you already have bad knees, look for low impact workouts, such as swimming or yoga where you will not be stressing those knees. Stay away from stairmasters or stationary bikes if you already have a knee problem. If necessary, wear a brace to help you accomplish your exercises without injury.
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