Posts Tagged ‘Workout tips’

Five Minute Fixes

Tired of feeling like the path to health and wellness is a long, drawn out path?  Then start small!  Use these quick five minute fixes to boost your health and to reach your goals one step at a time!

 

 

 

 

 

 

 

 

 

 

  • Wear a pedometer to determine the distance you walk each day.  Shoot for 10,000 steps per day.  If you aren’t reaching that goal, add an extra mile to your routine or take the steps instead of the escalator whenever possible.
  • Add jumping to your exercise routine – also known as plyometric moves – to build muscle and improve your bone density.  Try jump squats or scissor lunges in your next routine.
  • Spend the extra money to purchase good work out necessities – clothing, shoes, bras, supports, etc.  Purchasing the better brands versus going the cheaper route will ensure that you use them and that they are the best for your workout.
  • Don’t be a creature of habit.  Switch up your routines, walking routes, gym machines and even what days you do specific workouts. Change is good when it comes to exercise and fitness.
  • Consider the other ways that you can lose weight without really trying – clean the house and burn 200 calories or work in the garden and burn 272 calories.
  • Even if you have to travel or spend all day in a car or on a plane, still try to fit in physical activity. Take advantage of bathroom breaks by stretching and doing some light exercise.  Walk briskly through the airport in between flights if traveling by plane.
  • Build better bones and as much bone density as you can by doing weight-bearing activities like running or jumping as much as you can in your twenties and thirties.
  • Yoga has many healthy benefits for your body and your mind.  Even if you are a novice, take a class and try something different.
  • Work out with your significant other or a friend or family member.  This allows you to be a spotting partner for one another or just spend some quality time together working out.

Recovering After a Workout

Feel exhausted after a grueling day at the gym? This would not come as a surprise since a serious workout requires huge amounts of energy. Your level of exhaustion may depend on the intensity and length of your workout. Just like a machine, you should load up on fuel to run the entire length of your workout. Deciding to take better care of your health by working out is a big step. But before deciding on this new path it would be a good idea to consult your doctor.

Fitness woman happy smiling

Fuel up your Body

Exercising a good way to loose excess body fat. And most people make the mistake of skipping meals to enhance their weight loss efforts. This way, they’re burning fats while preventing additional fats from entering the body. This looks good in paper and it surely is a quick way of shedding unwanted pounds.  This might work for the first few days but depriving your body from its natural source of energy would lead to serious health concerns in the long run.

Eating before and after workouts provides the body with much needed energy not only during workouts. It also allows your body to repair itself and prepare for the next day at the gym. A healthy diet does not involve skipping meals but one that tells you to eat the right type and recommended amounts. If you plan to use exercise as part of a weight loss program, consult your doctor or a dietician for proper food intake and schedule.

Hydrate

More than half of our body is composed of water and when we exercise, we lose some of these as sweat. Water is essential in our body’s everyday processes. And without adequate water levels our body is unable to function optimally.

Dehydration is a serious threat to our health. And we should keep ourselves hydrated by drinking adequate amounts of water. Dehydration can cause dizziness and weakness. And when you’re working with weights at the gym, this could lead to a serious accident.

Get some sleep

Sleep is not overrated. Sleeping gives our time to recover and get much needed energy for the next day. Spending a few hours at the gym is an excellent way to get a healthy body but we should also give our body much needed time for rest. Without sleep, going to the gym the following day would not be possible or even be dangerous. Seven to eight hours of sleep is all that’s needed for our body to repair and get itself ready for the next day.

Gradually increase the intensity of your workout

Aside from performing warm-up exercises before working out, gradually increase the intensity of your workout. Build your cardio and strength before progressing into heavier weights. Workout injuries are often caused by overdoing your exercises. Having a healthy and slimmer body can’t be achieved in a day.

Listen to your body

When you’re tired get some rest. To keep workouts healthy and free from injuries, simply listen to your body. Pain is our body’s way of telling something is wrong. Listen to your body for any signals such as pain or tiredness.