Stay Fit and Avoid Injuries With These 6 Healthy Tips

Many people start a new exercise program with commitment and enthusiasm. Eager to see quick results, they dive headfirst into a new routine. Unfortunately, some of them get sidelined with a fitness injury shortly after they start working out. With the right mindset and a few simple precautions, people can stay fit and avoid injuries. Here are six healthy tips to consider.

1. Warm Ups

A pre-workout warm up is an important part of an exercise program. It helps muscles and surrounding tissues get enough blood and nutrients to perform their required exercise tasks. Many people skip this important step and rush headlong into exercise. This shortcut can result in painful muscle tears that can take days to heal. Ten minutes of light running, jumping and other cardio routines is a good way to warm up for exercise. After exercise, a few minutes of low-intensity exercise helps the body cool down.

2. Stretching

Stretching the muscles increases flexibility and gives people a leaner, longer appearance. Improved flexibility allows people to perform better during workouts. It also minimizes the risk of fitness injuries. Proper stretching is essential since bad form can cause painful ligament tears. People can stretch at any time, but stretching is especially important during warm ups and cool downs.

3. Hydration

Exercising without drinking water before or during the workout is like driving a car with an empty gas tank. Without proper hydration, the body will start to shut down. This can cause collateral damage in the form of fitness injuries. How much water is necessary for a workout? According to WebMD, a good rule of thumb is twenty ounces of water an hour before exercise, ten ounces of water fifteen minutes before a workout and another eight ounces every fifteen minutes.

4. Nutrition

Good nutrition is just as important as good hydration. While the body uses fat cells for energy, the muscles need ready access to glycogen during a workout. Without this access, muscles can fail in the middle of activity and experience painful tissue tears. The body needs pre-workout carbohydrates for adequate glycogen stores and post-workout protein to repair muscle damage.

5. Rest

Rest is important for every athlete, from the weekend warrior to the marathon runner. Over-training can cause muscle soreness, intense physical discomfort, exhaustion and injuries. Most people need at least one day off from their workout regime each week.

6. Diligence

Diligence is another way to avoid fitness injuries, especially in health clubs and fitness centers. Many accidents can occur in these settings. From slip-and-fall accidents to overexertion injuries to those involving faulty equipment, safety incidents can sideline athletes and cause permanent damage. Medical malpractice lawyers are available to counsel people in situations like this. They have the skills and expertise to get clients the compensation they deserve.

The body is an amazing machine that is equipped to deal with a number of stressors including physical exercise. Like all machines, it requires maintenance to work properly. Too much of a good thing – even exercise – can lead to negative results. However, with the right balance of hydration, nutrition, stretching and rest, most people can avoid injuries and stay fit and healthy.

 

Can Exercise be Fun?

Before we get into a discussion about exercise, we would like to remind you right at the beginning that before you start any exercise plan you need to have a discussion with your doctor.

Weight loss and fitness go hand-in-hand, and fitness means exercise.

We all know that, but many people struggle to exercise consistently. Are you one who has a love/hate relationship with exercise?

There are 3 main reasons why people don’t like to exercise like they know they should.

1. Negative association.
This could go back to childhood memories of having a hard time in gym class or not feeling as athletic as other classmates.

2. Physical pain
If you hurt when you move, you’re not going to want to do much exercise. In a practical way exercise is going to help in relieving both pain and fatigue.

3. Feeling like you don’t have the time
This is really an excuse for putting your needs last. It means that you are putting exercise as your very last priority.

Why do we need to exercise?

Exercise is a necessity if you want to live healthy and have a long life. Your body was created to move, not sit at a computer desk all day and on the couch all evening.

Exercising can add 6-7 years to your life, or, looking at it the other way, by not exercising you could lose 6-7 years.

So many Americans lack exercise and that results in over 300,000 deaths annually in the U.S. Consistent exercise reduces your risk of developing diabetes, heart disease, and high blood pressure. It even can reduce your risk of getting colon cancer. And it helps build and maintain healthy bones and muscles and joints, which is very important as you age

Our bodies were made for movement and when you don’t use it you lose bone density and muscle, and you increase pain, discomfort, and problems with flexibility.

As if that weren’t reason enough to put exercise in your life, studies have shown that exercising improves your self-image. And an improved self-image impacts your career and how you make your way through your life.

Exercise is not an option but an absolute necessity as a way to be fit and allow your body to achieve and maintain its normal weight.

Are you aware that you might be exercising in a way that it works against you?
Research is showing that low to moderate intensity exercise for only 30 minutes 3-4 times per week is optimal. In the wrong context exercise can wear you down, locking your body into a survival metabolism in which you actually store fat.

If your exercise is intense and/or you have a mindset that you hate it, you increase production of the stress hormone cortisol, which stimulates the body to hang on to fat.

How to enjoy exercise

But you can create an easy and joyful approach to exercise. Look at it not as a punishment or a struggle, but a way to nurture your body and live a healthy, long life.

Be open to making exercise a pleasurable experience. Exercising can be fun. It’s ‘me’ time. You are connecting to the power in your body. It feels good as you get stronger and stronger, so it gets easier every time.

Fill your mind with pleasurable thoughts as you move your body. Let go of the need to compare and compete. Enjoy the moment and the great feelings in your body.

Practical Tips:
• Do it with other people.

• Yoga is a great way to move your body gently if you are dealing with pain.

• Watch a TV show you enjoy while you’re on the treadmill.

• Write 30 minutes of exercise into your schedule so it is as important as all the other things you’ve scheduled on your calendar.

• Choose a buddy to keep you accountable.

Consistent exercise may feel uncomfortable at first but that’s okay. It’s your new way of life. Take it one step at a time. This is a way to honor yourself.

 

5 Ways to Burn Extra Calories

weight-loss-methodsThe world seems to be mean, pulling you down for that extra flab. You can’t control your diet and indulge in eating junk food. Drinking booze can give you the pot belly. Socializing and binging can also cause weight gain. Either you remain fat or check your taste buds and keep them in control.

Burning calories can be extremely challenging. How many calories do you burn v/s what is your daily calorie intake. This ratio is an important barometer while trying to loose calories. You can go through a diet chart which will balance off the intake of calories per meal. If you have had a meal full of carbohydrates for lunch you might omit the same for dinner. Dinner should be light as at night, due to less activity, we burn fewer calories, and calorie deposit is higher. The amount of calories burnt depends on your weight, height and the kind of exercise you do.

Look at 5 interesting ways to burn an extra calorie:

Freestyle exercise: Stretching, push ups, pull ups and other exercise can make you loose calories. Concentrate on specific body parts so that you can reduce there. For example: pull ups tone the stomach muscles, pulling it in and reducing fat. Push ups also tone the whole body strengthening the back and hips. Continuous exercise will remove unwanted fat and give you the slim look. Aerobics is also a free style exercise. Aerobics classes are becoming popular these days. Jumping and stretching to the tune of music is a fun way to reduce calories.

Swimming: This form of exercise works on the body muscle and removes fat. The whole body gets exercised and is the best way for a lean look. The breast stroke is effective on the chest muscles, hamstrings arms and inner thighs. This way you can burn 60 calories in 10 min. The back stroke tones buttocks, stomach, triceps and arms. One can burn 80 calories in 10 minutes. Swimming comes with various benefits. It is a low impact exercise thus it doesn’t injure the body. It is a high capacity fitness regime. Slow style of swimming is equivalent to calories burned during a brisk walk. Medium intensity swimming entails a medium intensity aerobics class. Fast swimming can be compared to a slow run. Working against the water currents gives your body that extra calorie burn.

Jogging: Jogging is the age old way of burning calories. Jog at medium pace, neither too fast nor too slow. The longer you jog the better it is. Don’t be in a hurry to cover distance; it is the time you spend in taking one step at a time.

Yoga: This is the best way to loose calories without being to strenuous. Yoga massages the internal organs, and this can help in loosing weight. For example, yoga works on the thyroid gland, which if doesn’t function properly, might hinder weight loss. There are various kinds of yoga. For instance power yoga burns 300 calories per hour. Hatha yoga burns 175 calories per hour. Though Power yoga has become popular among women all over the world. As its name suggests it is an intense form of yoga unlike the traditional yoga. It burns calories faster than any method.

To name a few yoga poses, the warrior pose is a high metabolism booster making for quick calorie burning. Sun salutation is a standard weight loss asana. The wheel pose tones the shoulders and back. The chair pose makes you sweat and carves the thighs and lower legs. The boat pose is an intense stomach flattener and abs shaper. Yoga relaxes the mind and boosts your energy levels. So it’s a big plus all the way.

Gym: Now-a-days, gyms are mushrooming all over the place. Every neighborhood has its own gym, one at least if not more. These gyms are equipped with the most modern techniques of burning calories. The classic treadmill burns calories for you in a fast and effective way. You can walk at slow pace, jog or run at a fast pace. It is up to you. The more time you spend on the treadmill, the more calories you will burn. The static cycle works on the buttock thighs ad lower legs .It helps in shaping the lower body giving a slender hip line and legs. The gym has instruments for shaping the bust, and giving it a lift. This is the latest form of exercise.

Take one step at a time. Don’t try to achieve all in one go. You could start with exercising for half an hour in a day and then increase it to one hour. You could do it four times a week if not every day. What style of exercise you choose depends on your circumstances, what is available, what is your workout capacity and what interests you the most. So happy exercising!