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.

 

Losing Weight with Trampoline Fitness

While trampolines are fun, they also serve as a physical activity that can aid in weight loss if performed in an athletic fashion for a specific duration of time. One of the best ways to lose weight is by doing something that you enjoy. Since trampolines are so much fun, it only makes sense to create a workout regimen around a hobby you enjoy. The basics of trampoline exercise are pretty simple. Like with other workout routines, you’ll want to create a program for yourself that’s structured for weight loss, as well as easy to stick to. A lot of people fail at weight loss because they go the crash and burn route. Losing weight in any fashion is not a race, it’s a marathon, and keeping yourself in top condition over the long term is the best way to ensure you keep the weight off for good.

By: Laura Bittner

Naturally, you’ll need access to a trampoline. You may also want to get your hands on a stopwatch timer and a jump rope. Keep plenty of bottled water on hand near the workout area as well. Trampolines both burn calories and tone lean muscle. Make sure the trampoline is in good shape and not in need of repairs. Weight loss on the trampoline varies, but a 200 pound person jumping on a trampoline for thirty minutes will burn approximately 150 calories. You may want to alternate your trampoline exercises with other things such as jogging. One may also consider laminectomy for weight loss but it is risky.

Once you become very accustomed to the exercise routine, you can add in a jump rope if you’re looking for something more challenging. Jump roping while on a trampoline is fairly difficult and shouldn’t be attempted unless you’re in good health, and competent of your abilities to do so. You should keep the timer onhand and track your progress. Regular exercise three or four times a week is often recommended for fat loss. Of course you’ll also want to reduce your calorie intake. It’s generally thought that reducing caloric intake by about 500 calories is usually a safe zone for weight loss. You may also want to reduce carbohydrates. The most important thing about all weight loss is considering caloric intake against caloric output. In other words, you want to burn more calories than you consume. The more in shape you are, the harder it is to burn excess pounds.

You should have fun while exercising on the trampoline. Adopt a strategy that works for you, add in variation and keep notes on the times you’ve exercised and the exercises you’ve done. The more athletic you are, the more complex your exercises can become over time. Working in somersaults and other variations while make the exercise feel less like work, and thus make you more inclined to stick to it. Be sure to maintain your trampoline and practice good trampoline safety to avoid injury as well.

Be Fit or Go Home

Today’s world is fast paced and requires you as an individual to be in top shape so as to cope with your daily activities. As a corporate worker you have probably experienced occasions whereby you feel outstretched and unable to cope physically. It is even worse when your nature of work is one which is physically demanding. There is no better way to address and take care of your health issues apart from going to the gym and sticking to a healthy diet that will complement your workout schedule.

The advantages of keeping physically fit are not only work related but go even further to improve your mental well-being and capacity to understand issues. Employers are now more than ever keen to employ individuals who will be able to aggressively work in various fields while at the same time being able to withstand high pressure characterized by deadlines and targets that have to be met without failure.

If you have never done any form of physical exercises then worry not because it really is not a daunting task. When starting off it is advisable to work out lightly and not to over stretch yourself, at the beginning you may feel exhausted but as time goes by your body will get fitter and you will find your workout routine more enjoyable than ever before.

Finding the right workout regimen is critical in your fitness pursuit. There are two ways in which you can go about it; firstly you may decide to do the exercises at the comfort of your home by buying relevant workout equipment and videos to guide you through. Secondly you may join a gym and be part of workout group whereby you will get expert advice on your workout and diet based on your body mass index and how much weight you want to shed off.

Owing to the importance of keeping fit, the health and fitness market has experienced a surge in the type of workout regimen available in the market. The craze makes it easy to find a perfect workout schedule that matches your daily job routine. In terms of the cost of keeping fit, it will vary depending on your type of training and service provider. The market is flexible and you can find affordable gyms t join while at the same time you can go for premium services. The important bit to always remember is that you get to exercise your body at your own pace and gradually progress to advanced workouts as your body adjusts.

Here in UK if you are disabled and under the age of 65 years you are entitled to a disability living allowance which you can inquire through the Dla contact number and use it to maintain your health and fitness. The old and disabled who are above 65 years are also not left behind. There are a range of exercises that have been tailor made to suit this group and help them keep healthy and prolong life.