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.

 

Discover These 7 Healthy Tips To Get Your Ideal Body

There are many reasons why we may decide to work on getting an ideal body, there are health benefits to it, we may be going on holiday and want to look good when on the beach, or there may be a wedding coming up and you need to fit into the clothes that you want to wear. When you search the internet you will find results in thousands on what diet is best, how to quickly gain muscle mass, which exercises are best, and it can get very confusing. So in order to help you we have selected the best 7 healthy tips to get your ideal body.

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Exercise

The media always tells us in one way or another that exercise is the best thing to help you lose excess weight and tighten up muscles. But if it is something that you haven’t done for a while, then it can be difficult to get started. So all you need to do is simply extend what you do every day; walk. Research is now starting to show that walking is actually better than most other exercises. It burns calories, you use a high number of muscles doing it, and you get a cardio workout which can help against heart disease. All you need to do is walk for 20 to 30 minutes every day, at a pace quicker than normal. Do not stop, and if you can, include a hill, all the better.

Diet

So many diets exist, but you should use the easiest one of them all; The Common Sense Diet. If you see a piece of meat with fat on it, remove it. If something you want to eat is known for putting weight on people, don’t eat it. You do not have to cut out everything, but halving your usual portions of ‘bad stuff’ will help you.

Drinks

Do not drink fizzy or high energy drinks, even if they say they are sugar free. If you need milk in coffee or tea then use fat free milk. You may try liquid diet for weight loss.

Posture

When sitting down or standing up, make sure your back is as straight as possible, pull your shoulders back, and this can make you look taller and slimmer.

Cosmetic Surgery

If you have a lot of excess weight then consider liposuction to remove it and give you a head start, but if you are going to that expense and risk then you certainly need to diet and exercise afterwards to prevent it coming back.

Pull It In

No matter where you are, or what you are doing, pull your stomach in. This helps to strengthen the muscles in that area, and after a few weeks they will start to show signs of tightening up naturally.

Smoking

Everyone by now should know the risks of smoking, but did you know that the toxins in it poison the skin? Your skin will lose its elasticity so it hangs off you, and the color will be a lot paler than what it should be. The good news is that if you stop smoking now, your skin can look much better in as little as 2 weeks.