When Workouts Go Wrong

 

When Workouts Fail: Aerobics and also Injuries

Aerobics are wonderful workouts to do to obtain your heart pumping as well as your body sweating. You can utilize cardiovascular workouts in order to drop weight, build endurance, and also remain heart healthy. Nevertheless, there is additionally a downside to cardio exercising for some individuals. If you are not mindful, you could obtain wounded because of cardio workout. Consequently, it is necessary to comply with these ideas to creating certain you are working out as well as making use of aerobics in an enjoyable and also healthy method for your physical body.

First and foremost, when you are doing aerobics consider your gown. Using great shoes is essential. Aerobics call for bunches of motion, so when you have used footwears or laces that come untied frequently, there is a good chance you may slip and fall. You must additionally take into consideration the other short articles of clothes you’re putting on. If they are too constricting or too hefty, you could become more easily overheated. Your apparel should take a breath well as well as not be too tight in order to stop you from injury.

Additionally consider your exercise area, specifically if you are exercising at home. When you’re at home, you’ll need to make certain that you location is large enough for you to move as well as not bang into anything. It is likewise vital that you service your workout tools making certain that it is in the very best shape possible and will certainly not cause injury. Your workout location in the house should additionally be tidy. When you exercise, you sweat a whole lot and also take a breath heavily, so if you’re doing that in a filthy setting, you could grab some nasty microorganisms or viral infections.

An additional idea to remaining secure is to not push yourself overwhelming. While it is very important to press on your own in order to have the most effective and most intense workout possible. When you push yourself as well hard, nonetheless, you placed might locate on your own pulling muscle mass, experiencing aches, or otherwise injuring your physical body.

Your doctor can inform you more concerning ways to remain risk-free while working out. Remembering to heat up as well as cool is essential, as is doing the best exercises for your physical body, age, and also gender. When you exercise, you should feel your best, not be bothered with injury.

Remaining safe is necessary. If you are injured, you will not be able to do aerobics while you recover, and also you will certainly lose out on days or perhaps weeks of training. If your wellness is very important to you, that should include your security, so take measures to being secure whenever you attacked the gym to do your aerobics workout.

Best Supplements for Weight Loss

Finding the right supplements can be tough especially when there are so many on the market.  Your first concern should be safety.

A safe company with a great track record and third party credibility is AdvoCare.  They have many different types of supplements.

Their supplements range from wellness to weight loss to sports performance.  One program that stands out and has great reviews is the 24 day challenge.  The AdvoCare 24 day challenge is a 2 phase health and wellness program designed to get your body working on all cylinders.

According to 24days2skinny website,

It works by putting the right high quality nutrition in your body.  With AdvoCare’s carefully formulated nutritional products and easy meal plan, you will see positive results when you follow the simple directions.

The great thing about the 24 day challenge is that it can work for people looking to lose weight or gain weight.  It helps get your body where it needs to be through their cleanse and Max phases.

The cleanse phase is a 10 day cleanse that focuses on getting all of the impurities out, inflammation in your digestive tract down, all while hydrating your body and still eating clean healthy food.

Advocare herbal cleanse product

The second phase they call the MAX phase which is where your putting high level nutrition back into your system after the cleanse phase in order to feel and look your best.

A lot of people tend to see weight loss during this phase because there is appetite control in the MNS (metabolic nutrition system)

Again this depends on what your body needs and how much change you make in your eating.

It’s important to keep exercising and eating clean all throughout the 24 days.  The supplements just help fill in the gaps where your nutrition is lacking and give your body what it needs.

The great thing about the AdvoCare challenge is that you are given a coach to help you through the 24 days and after to help you see the best success and get any questions answered.

Throughout the 24 days you will also be drinking Spark (their energy and mental focus drink) and water.

This is a great way to cut out sodas, coffee, and other drinks that are not healthy for you.

Click for more information and 24 day challenge diet reviews.

 

 

 

 

4-Week Weight Training Plan for Women

Are you cardio-ing yourself to death? Yes, running, cycling, and hitting the elliptical religiously can absolutely help you drop pounds—especially when you have a lot to lose. But, at some point, you’re going to hit a plateau, says Holly Perkins, CSCS, founder of Women’s Strength Nation and author of Lift to Get Lean.

To get past it—blast past it, really—you need strength training in your life. You can pick up the latest issue of SHAPE, on newsstands now, to learn more about how and why lifting weights helps to amp your metabolism for long after your gym-time ends, but here’s the gist: The more muscle you have, the more cals you torch when working out—and while sitting perfectly still. (Learn How to Get the ‘Afterburn’ Effect In Your Workout.)

If you’re new to weight training, don’t worry. Perkins created this four-week program to help you to build a solid foundation of strength training and shift your body into a new place after all that cardio. The really great news? You only have to do this routine twice a week. Each week, the moves will stay the same, but we’ll make the routine harder by changing the program variables (like rest, sets, reps, or load).

Put at least two days of rest between strength training days, but you can do cardio on those rest days (to be clear: cardio is not bad—it’s just not the best method for long-term weight loss or maintenance!)

Now, stay with us: we’re going to break down the weekly workouts for you.

Week 1: Complete the exercises in each workout as Straight Sets. For example, you’ll do one set of leg presses, rest for 30 seconds, do a second set, rest, do the third set. Then, move on to the next exercise. You’ll complete all movements in both workouts this way. Complete 12 reps of all movements for 3 sets each, and rest for 30 seconds in between each set. Choose a weight load where the last two reps of every set are extra hard, where you wouldn’t be able to do a 13th rep. You may find that you increase the weight load for each set while keeping the 12 reps for all three sets.

Week 2: This week, you’ll continue with the Straight Set format for both workouts. But now, you’ll complete 15 reps of all movements for 3 sets, and you will only rest for 15 seconds in between each set. Therefore, this week, you’ll complete more work in less time. This is a great stimulus to take your fitness to the next level.

Week 3: We’re going to mix it up this week! Instead of Straight Sets, you’re going to complete your workout in a circuit style. This week, you’ll complete 1 set of each exercise for 15 reps, then you’ll immediately move on to the next movement with no rest in between. For example, on the Day 1 workout, you’ll perform your first set of leg presses for 15 reps, then you’ll immediately go to the goblet squat and perform 15 reps and then continue on to the next exercise with no rest in between movements. At the end of these four movements, you’ll rest for one minute, then complete the circuit two more times.

Week 4: This week you’re going to continue with the circuit-style sets; this time you’ll perform only 12 reps of each movement, but there are two (tough!) changes: You’ll complete a total of 4 full circuits (that’s four sets of each exercise for both workouts) and there will be no rest in between each circuit. This week is all about keeping you moving! After you finish the last movement of either workout, you’ll immediately return to the first movement and begin a new circuit!
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Reasons CrossFit Should Be Part of Your Fitness Training Program

If you’re a runner, chances are that you will love CrossFit too. The fitness training program is all about basic exercises involving body resistance, gymnastics, aerobics, weight lifting, and other high-intensity moves. Learn why you might want to skip today’s run and head to the nearest CrossFit box. The Problem with Running
Runners think that their legs are strong, and they are strong at that one movement pattern. But life is more than just that one movement pattern. Since running is a linear, repetitive movement that involves mostly your legs, it can cause an imbalance in the rest of the body, which can lead to injury now or down the road. Solely running also leads to workout plateaus, so when the muscles become used to the demands placed on it, a runner needs to run farther or faster in order to maintain her level of fitness. Why CrossFit Is a Good Complement to Running CrossFit exercises involve your whole body rather than isolated muscle groups, which strengthens from head to toes and makes you a better runner. CrossFit combines power lifting, strength training, and gymnastic training, all of which benefit the fast-twitch muscles used for sprinting and slow-twitch muscles used for long distance. Working your entire body will also help you lose overall body fat, which may increase endurance and speed and also help you maintain proper form during runs and therefore avoid injury. Another benefit? CrossFit helps prevent those dreaded workout plateaus so you’ll actually be excited to work out. CrossFit forces you to do things you would have never done before and to push yourself in a way that you thought you had pushed yourself.

 

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5 Things That Almost Sabotaged My Fitness

Fitnessista-High-Res-11

*Courtesy of The Fitnessista 

Some things stood in my way when I was first getting started on a healthy lifestyle. There is a lot of information out there. I was intimated, confused, and at first, enlisted the wrong type of help to assist me with my goals. I thought I’d share some of my mistakes I made in the early days.

1) Not strength training. At first, I avoided strength training like the plague. I totally let myself believe that strength training makes you bulky, and as someone who was trying to get to a healthy weight, I did NOT want to become bulky. It is NOT TRUE. I didn’t lean out until I started strength training on a regular basis. Not only does it help to build lean, strong muscles, but it also increases your calorie-burning potential and protects your bones over time. There are so many reasons to add strength training to your routine, and it’s one of the few things everyone should do.

2) Having an uneducated “personal trainer.” After I started off on my fitness goals and was consistently walking each day, I let myself become prey to the gym sharks at the personal training desk. (Please keep in mind that this was a big box gym, where any high school kid could be a “personal trainer.”) I was intrigued by the promise of increasing my metabolism, so I signed up, along with a friend, right on the spot. It was such a mistake. Our “trainer” put us on an extremely low-calorie eating plan  but would tell us to eat a bagel after each workout. Certified personal trainers can give you ideas of what to eat, or portion ideas, but they cannot give you a specific plan without additional certifications or expertise. He gave us a really strange example of a fitness routine, and it eventually sucked me into the “more is more” mentality that would lead to the next point…
Read more at:  http://womensrunning.competitor.com/2015/07/the-fitnessista/5-things-that-almost-sabotaged-my-fitness_43525#b1pBaS8drDblqbRC.99

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