fitness

Protecting Your Body From The Perils Of Training

Exercise is undoubtedly hugely beneficial for your body, but it often presents risks. If you’re starting a workout regime or you train on a regular basis, it’s always important to keep an eye on your body and to do everything possible to protect it from harm. Exercising can turn into you a confident, strong, and fit person, but it can also make you vulnerable to certain illnesses and injuries. Here are some tips to help you protect yourself from the perils of training.

Avoiding Injury

When you play sport, there’s often an element of risk involved. Although it’s not always possible to avoid injury, there are often steps you can take to minimize the risk and keep yourself safe.

Warming up and Cooling Down

Your body needs to be ready for action before you start putting it through its paces. If you jump straight into a session, you could end up with injuries like pulled and torn muscles, and ligament damage. Before you begin any session, include a 5 or 10-minute warm-up. Get your heart rate going, and stretch. After you’ve finished, take time to bring your heart rate down gradually, and stretch out your muscles. This will help to prevent faintness and dizziness, and keep aching muscles at bay the day after.

Perfecting Your Technique

Technique is really important to achieve the best results, but it’s also essential for your health and safety. If you’re doing something wrong, there’s almost always a greater risk of injury. If you’re lifting weights, for example, you need to make sure that your spine is in the right position, and that you’re using the power in your legs to lift. If you don’t lift correctly, this is going to increase pressure on your back, and it could lead to very serious complications.

Equipment Safety and Hygiene

When you’re training, no matter what kind of activity you choose, it’s essential to use the right equipment and adopt good hygiene habits to prevent illness and injury. If you’re boxing, wear a helmet and wrist guards. If you’re swimming, wear a protective sock if you’re worried about verrucas and you haven’t been to a doctor to ask about treatment to remove warts. If you’re playing cricket, make sure you have the right pads on before you practice batting. If you’re at the gym, wipe down the machines before and after you use them. If you’re climbing, check the condition of the harness before you venture up the wall.

Keeping Your Body Fuelled and Hydrated

Many people exercise to lose weight, and they assume that they need to eat less to achieve this goal. When you’re training, your body is burning calories, so you actually need to increase your intake. If you don’t fuel your body, it won’t be able to perform properly. Try and eat at least an hour before you work out, and keep your body hydrated at all times. When you exercise, your body loses fluid through sweat.

When you hear people talking about exercise, you often come across them extolling the virtues of a workout regime. There are so many benefits to be enjoyed, but there are also risks. Hopefully, this guide will help you get the most out of your sessions without putting your health on the line.

Ally Gonzales is the creator of RunningSoleGirl. The go-to place for everything healthy lifestyle and conditioning for running. She’s a runner, speaks a total of five languages, and is a soon-to-be college freshman majoring in Exercise and Sports Science.

Guest Post: Why Cycling is One of the Best Ways to Lose Weight and Stay Fit

The way we live today – with access to plenty of ways to work out, and not enough time or patience to do so – most of us carry at least some weight we could afford to lose. Extra weight, an inadequate diet and a sedentary lifestyle can cause many health problems such as heart disease, diabetes and back problems. That’s more than enough to starting working on yourself straight away. Even if you don’t have any overt health troubles, once you lose those extra pounds you will be surprised at how much more energetic you will feel.

Why Cycling?

One of the main impediments many people face when trying to lose weight is boredom and lack of patience. Because physical activity requires us to invest energy, we often feel lazy and unwilling to even start. When we finally decide to do something about it, we expect instant results because of our effort. Unfortunately, things don’t really work that way. While some exercise is certainly always better than none, this still doesn’t mean that the results will be visible immediately. And because we need to put in long term effort to see long term results, it’s crucial that we choose something we truly enjoy, such as cycling. Cycling can also be done with a friend or an exercise partner – it’s a great way to do something good for your health and enjoy someone’s company at the same time.

What Are the Benefits of Cycling?

Health benefits of cycling are numerous. It is an excellent cardio exercise, which is essential, because the American Heart Association recommends 150 minutes of moderate cardio per week. It’s also great for your muscles, bowels, and overall health. On the practical side of things, cycling beats just about any other form of exercise. Why? Because it doubles as a means of transport. The easiest and most practical way to start losing that extra weight is to drive your bike to work and use it to run errands. You will be getting fit while at the same time saving fuel money and doing your share for the environment – sounds like an overall brilliant plan, right? And when the weather is bad, there’s always indoor cycling.

How to Get Started

Your first step, naturally, is to choose a bike that will suit your needs. New models, such as the Bosch ebike, can be the right choice for beginners, as they have adjustable levels of pedal assistance. That way, you can start out with more help from the electric motor, and tone it down as your fitness levels increase. Choose flatter, but interesting routes to begin with. If weight loss is your ultimate goal, you might also need to modify your diet. The most difficult part is calibrating your calorie intake and finding the balance, so that you lose weight but retain muscles. The first things you should cut from your diet are alcohol, fat, and unhealthy, processed foods. Protein is essential for gaining muscles, so your intake of it shouldn’t be reduced. Be careful with carb reductions too – while you can lower your carb intake to some extent, remember that they are your main source of energy, and you need them to have strength for the intense trainings.

Cycling is one of the most fun and satisfying ways to lose weight and get in shape. Once you invest in a quality bike, it won’t cost you much, and there’s also the added benefit of spending time in the fresh air. Just slather on some sunscreen, choose a scenic route, and you’re off on your path to excellent health and a killer body.

Diana Smith is a full-time mom of two beautiful girls interested in topics related to health and alternative medicine. In her free time, she enjoys exercising and preparing healthy meals for her family.

Get on Your Bike

Spring is here, and it’s the perfect time to get outdoors, enjoy nature and increase your fitness levels at the same time. One of the most enjoyable ways to get out and about when the weather is good, is to get on your bike. Cycling is cheap, freeing and affordable for people of all ages.

Not convinced biking is for you? Check out these very real benefits of getting on your bike:

Burn Calories

Many people prefer to enjoy nature with a nice walk, often because they are worried they’ll have an accident while cycling, but they might want to rethink their stance because, cycling is actually pretty safe, as long as you’re sensible about it and I is possible to burn 281 calories per hour on a gentle cycle ride. Walking for the same amount of time would only burn 176 calories, so it’s more efficient.

It’s a Fun Way to Exercise

If you groan when it’s time to go to the gym and make excuses to go running with your buddies, cycling could change the way you think about exercise and have you looking forward to every session. You see, when you’re cycling, you’re breathing in fresh cool air, exploring the local scenery and being rewarded when you beat your personal best. It feels less like exercise and more like a nice time unwinding. Of course, you can make it more difficult by pedaling g faster and tackling that one big hill in the neighborhood, but even cycling at a leisurely pace is better than sitting at home with a candy bar and Netflix on the TV.

It’s Low Impact

Where activities like running can have a significant impact on your joints because you are sitting down when you cycle, riding a bike has a low impact, which helps to prevent injuries, aches, and pains, and ensures that you can keep working out come what may. That’s why it’s a great activity to alternate with running if you want to avoid injuries.

It Gets Your Heart Pumping

Aerobic exercise is important if you want to lose fat; so spending a few hours a week with those wheels spinning will help the weight drop off. It’ll also help to tone up your legs and make your body stronger.

It’ll Take You Where You Want to Go

If you’re one of those people, who’s always telling yourself you just don’t have the time to exercise; buying a bike could change that completely. If you have a bicycle, you can use it to commute to and from work, to the shops and almost anywhere else you might wish to go within a reasonable distance. You’ll be exercising without even knowing it!

You Can Do it Forever

Some fitness activities are made for the young, and there will usually come a point when you have to give up on lifting weights or taking part in a high-energy Zumba class, but you can often go on cycling forever. You might have to take it slower, and you might have to trade in your current bike for a more comfortable recumbent, but because moderate cycling doesn’t aggravate aches and pains as you age, there are few reasons why you’d need to hang up your helmet for good.

What are the biggest benefits you get from riding your bicycle?

Ally Gonzales is the creator of RunningSoleGirl. The go-to place for everything healthy lifestyle and conditioning for running. She’s a runner, speaks a total of five languages, and is a soon-to-be college freshman majoring in Exercise and Sports Science.

Is Social Media Beneficial Or Harmful When Working Towards A Fitness Goal?

Social media is so interwoven into the fabric of our everyday lives that it’s hard to imagine a time without it. Many have taken to these networks to share snippets of their daily routines, and to show off successes and progress. The fitness community on social media is wide-reaching, with a hefty number of diet and wellness pages/profiles to follow.

You may also notice friends posting gym pictures or photographs of their healthy meals for others to see and like. On top of that, many fitness apps even come with an option to sync or share progress on social media.

All this can make you pretty excited to start using these platforms in similar ways, or might urge you to follow some advice-filled accounts for tips and tricks. But is social media really beneficial for you when you’re working towards a fitness goal? Let’s look at the pros and the cons.

The Pros

It’s Good Motivation
Being surrounded by hundreds or even thousands of people aiming for the same thing as you can make you feel incredible motivated. You’ll find people with your body type, people who face the same struggles as you, and people who will keep you going when you feel like giving up. Sometimes, posting your goals and progress on social networking sites may even help you stick to them.

You Have Access to a Sea of Information
There is endless data available through social media. You can find products, diet plans, exercise routines, and excellent advice that can really help you achieve more during your fitness journey. Best of all, it’s completely free. You can follow a personal trainer on Instagram and watch videos of his workouts without needing to pay for his services. And in all honesty, that’s pretty neat!

You Become Part of a Community
Being part of a health-driven community means that you’ll never be short of people to turn to, discuss ideas with, and get personalized advice from. You may even gain a few workout buddies! Yes, there are bad seeds in every group, but you’ll ultimately find like-minded acquaintances who can encourage you to grow while you, in turn, encourage them. There’s no better feeling!

The Cons

Anyone and Everyone Can Share “Advice”
The number of “bloggers” and “fitness gurus” who are actually just out to make a quick buck or gain some fame can make finding good people to follow a tricky task. Many may offer terrible advice and get you off to the wrong start. Keep in mind that even the best of fitness personalities may sell out once in a while and promote a fad diet or an expensive product that makes ridiculous claims and promises. Avoid the fraudsters and check for qualifications. Legit bloggers and gurus will be more than welcome to share their qualifications and achievements with you.

It’s Not All Real
A social media picture, perfectly framed and shot so as to show someone’s best angles and finished off with a caption followed by tens upon tens of hashtags, isn’t a good representation of real life. It’s a photograph taken out of context. It presents these fitness gurus as something more than human with a perfect lifestyle and all the free time in the world to burn off that many calories per day. Only the most flattering snapshots are shared, and it can make you feel like you’re just not good enough or making progress as fast as you should.

You Could do it For The Wrong Reasons
Seeing other people progressing faster than you, or going on a more difficult regimen than you’re on, can really get you thinking. You could start feeling jealous, or suspect that the grass is greener on the other side, and try to imitate or catch up with your peers. In reality, you should be attempting a healthy lifestyle for no one else but yourself.

Conclusion

So, is social media any good at all when you’re trying to get fit? The honest answer is that it depends on how you use it. Social media is a tool, and if you harness it right, you’ll be able to use it effectively and to your advantage.

Breanne Fleat is a writer, peanut butter fanatic, and keen Instagrammer at ProteinPromo. Keep up to date with their latest posts by following the link. And don’t worry, all our professional advice is presented by a qualified exercise scientist!!

Love Your Body: How To Stay Motivated To Get In Shape

In the everlasting quest to get fit and achieve the bodies we’ve always dreamt of; it can be hard to motivate yourself to get out of bed or off the couch and go to the gym. Here are some tips on how to stay motivated to get in shape…

Get A Fitness Buddy

First of all, talk to your friends to see if there’s anyone who shares similar fitness aims to the ones that you have; and if so, it’s time to buddy up and start getting fit together! Whether it’s going for Saturday afternoon hikes together, attending yoga classes and then going to a juice bar afterward, or simply going on dog walks around the block together. Having a fitness buddy will make getting in shape a lot more fun for you; plus you’ll be able to spur each other on to do more and more.

Get Outside

Spring is finally here which means that you can take full advantage of the great outdoors to get healthy. There are plenty of things that you can do outside to get fit; ranging from getting off the train a stop early on your way home from work and walking for an extra ten minutes, to going to your local open air swimming pool and taking a dip in the cool water. Biking is also getting increasingly popular; if you’re lost on what equipment you should buy, look at this year’s best mountain bikes reviewed online to find the one that’s the best fit for you and your lifestyle. Make sure that you’re aware of what’s going on around you if you’re biking on the road; wear a helmet and don’t listen to music.

Raise Money For Charity

If you’re planning to run a marathon, but you’re worried you might give up halfway round; sign up to do it for charity and get your friends and family to sponsor you; and remember it doesn’t have to be a marathon, a 5K can work just as well! Make sure that you train properly, so your stamina is good, and that you have excellent quality running shoes along with clothes made of moisture wicking fabric; make it easier on yourself by having the right tools! Pick a cause that’s close to your heart to keep you motivated as you go around the course.

Find What You Love

Finally, if you hate whatever fitness exercises you’re doing, then it’s hard to motivate yourself. Not everyone learns to love the gym; doing weights or machines in the same room as a lot of other sweaty people simply isn’t for everyone. Likewise, not everyone will love running as it can feel depressingly solitary if you’re more of a sociable person. Make sure that you’ve found an exercise that suits you; whether that’s a twice-weekly Zumba class where you can dance to your heart’s content, or a yoga class where you can find spiritual as well as physical fulfillment, or even a regular hike that you can take with your dog. The best way to feel motivated is to love what you do.

Ally Gonzales is the creator of RunningSoleGirl. The go-to place for everything healthy lifestyle and conditioning for running. She’s a runner, speaks a total of five languages, and is a soon-to-be college freshman majoring in Exercise and Sports Science.

Guest Post: Healthy Sleep During Training is More Important than Getting Some Shut-Eye the Night Before Race Day

Do you really need a good night’s rest the night before a big run? The short answer is yes and no.

Of course getting adequate hours of sleep the night before a race is bound to make you feel ready to take on the world in the morning. And not getting enough sleep is bound to make you feel sluggish. But how much does healthy sleep or the lack of it really affect athletic performance?

A Single Night of Zero/Poor Sleep Has Little to No Effect on Physical Performance

Yep, you read that right. Getting healthy sleep the night before a big race isn’t actually that important for physiological endurance.

While it sounds crazy, it’s also backed by several scientific studies.

In one Dutch study, a control group of men who had healthy sleep and another group of men who had zero sleep the previous night were pitted against each other in 20-minute cycling time trials.

The healthy-sleep group clocked in an average of 7.68km during their trial. And while the researchers expected considerably lower results from the sleep-deprived group, they clocked in a near-identical average of 7.62km. Other physical measurements during the trial, particularly their average heart rate, also came out near-identical.

In another study in 2007, experts from the Research Institute for Sport and Exercise Sciences analyzed a variety of existing studies on how sleep affects physical performance.

Much to their surprise, the experts found that even a few days of poor sleep translated to stable physiological markers of endurance. But while leg strength, oxygen demand at various speeds, and fatigue resistance were all unaffected by a single night of poor sleep, it was mental cognition that suffered.

And it wasn’t the first time that lack of sleep resulted in poorer mental performance.

The Brain is More Dependent on Sleep than the Rest of the Body

In a 2009 study, European researchers found evidence of decreased endurance in athletes who ran after staying awake for 30 hours. However, they also found that the 30-hour lack of sleep had a very limited effect on the test subjects’ actual cardiorespiratory/thermoregulatory function and pacing. Rather, the lowered performance was a result of their altered perception of effort.

The 11 men who were involved in this study completed 2 running trials. The first trial was after they had normal sleep. The second trial happened 7 days later, and after they were kept awake for 30 hours.

While the test subjects ran farther during the first trial, they reported feeling like they ran the same distance during the second trial. This led researchers to conclude that the decreased endurance was psychological and based mostly on their altered perception of effort (especially since they found evidence that a single night of sleep deprivation had limited effects on indicators of actual physical endurance).

Several past studies also indicate that short-term sleep deprivation can result in poorer memory, longer reaction time, and an unstable mood.

You’re certainly bound to not feel good and ready if you haven’t had enough sleep the night before a big race, but don’t let that feeling fool you. While your brain is telling you that you need sleep, your body could very well be as ready as ever to perform during race day.

If you’ve been training regularly and getting adequate sleep (at least for the past week), getting little to zero sleep the night before race day is unlikely to affect your actual physical performance and endurance.

More Sleep in General is More Important than How You Slept the Previous Night

Instead of the single night before your race, what you should really be concerned about is how you sleep on a regular basis.

In a 2011 study on Stanford basketball players, researchers found that extending sleep to 10 hours per night (for 5 to 7 weeks) resulted in increased performance metrics. They also found similar increases when the study was repeated in other sports like tennis, football, and swimming.

As Stanford Sleep Disorders Clinic and Research Laboratory researcher (and study author) Cheri Mah explains, it’s not just about how you slept for one or two nights. Rather, it’s about “prioritizing sleep over the whole season.

While one night without sleep can be slightly detrimental to your endurance, there are some athletes who say that it makes no difference at all. One of these athletes is American long-distance runner Bobby Curtis, who won the NCAA title for 5,000 meters during his senior year on a somewhat irregular sleep schedule.

Curtis says that while not sleeping a few nights before the race didn’t affect his performance when he won the title, his training did suffer when he didn’t get enough sleep over the last couple weeks.

As Stanford’s Cheri Mah rightly suggests, it’s important for athletes to maintain a consistent sleep schedule that ensures they get adequate sleep.

So instead of worrying about how you’ll be too excited to sleep the night before your big race, focus on getting enough sleep during training. That’s when sleep really counts.

Problems You Think Are For Old People Only

The human body is a fantastic machine that you can train to react in certain ways to certain stimuli or to perform in a specific fashion. For example, athletes have trained their body to a level of strength and endurance that goes beyond your average Joe’s fitness level. Additionally, in the manner that you train your body, you need to fuel it with a specific type of nutrients to help it generate its energy and maintain its health.

Training, appropriate eating habits, and a healthy lifestyle routine are key to the prevention of some of the most destructive diseases of the century; such as diabetes, cardiovascular illnesses, and obesity. But you might not have realized that developing a specific form of training and routine today can save you from experiencing body degradation in older age, or worse from experiencing today the troubles generally reserved for seniors. Here’s what to look after.

Develop A Healthy Dental Care

Tooth decay, toothache, and tooth loss tend to be associated with mature adults. You rarely imagine that tooth loss could happen to young people. But it does, and more and more young adults need to receive dental implants. Tooth loss, in young adults, is the result of a variety of factors; including poor mouth hygiene, lack of dental checkups, gum disease, unhealthy eating and drinking habits, and calcium deficiency. As a rule of the thumb, a healthy lifestyle can significantly reduce the risk of needing implants in your young years. Looking after your diet means a lot more than staying fit indeed.

Your Mental Deserves Attention Too

It is not uncommon to see loneliness and depression among older adults, who can naturally become isolated as they age and lose their independence. But, depression is one of the most common mental diseases among the young population. Unfortunately, in older adults like in students; it is too easily ignored. Depression can be triggered by a number of factors; whether it is stress-related, genetical, or even as a response to major life events; even a positive event such as graduation. So it’s important to keep track of your emotions and to keep an active lifestyle to reduce any risk. Isolation is a natural response to the student life, especially around the exams period. So make sure to join a learning group during these stressful days and to develop coping habits such as sports.

Keep Making Brain Connections

Memory loss and Alzheimer’s disease tend to be naturally connected to old age. However, brain degeneration can happen at any age, especially if you don’t keep your mind active. While you will naturally lose brain connections as you grow older; if you are used to learn and train your mind with crosswords, books or even logic puzzles, new connections will be able to form more easily. In short, the more you use your brain, the longer you can retain it in a working condition! But remember the Latin saying, “mens sana in corpore sano”, a sound mind in a sound body; Getting regular physical exercises is also key to keeping your mind sharp.

Ally Gonzales is the creator of RunningSoleGirl. The go-to place for everything healthy lifestyle and conditioning for running. She’s a runner, speaks a total of five languages, and is a soon-to-be college freshman majoring in Exercise and Sports Science.

Guest Post: Going to the next Level: How Fitness Clothes Can Improve Your Workout Routine

Everybody knows that saying “You are what you wear” but it’s commonly associated only with dressing for business meetings or going out while dressing for a workout seems to be neglected. It’s a messy activity anyway and you’ll just get sweaty, so why not just wear an old T-shirt and get it over with, right? Well, professional athletes’ and trainers’ experience says differently. Wearing proper fitness clothes goes far beyond wanting to look good for gym selfies, too – it’s a question of improving your workout results. Here’s how getting the right shorts or leggings can level up your fitness routine.

Dress to impress… yourself

When you wear a certain piece of clothing, your mind goes through a mental change scientists call enclothed condition. This was confirmed in a study that showed the importance of our association with certain pieces of garment meaning that when you put on your fitness wear, you become more eager to go the gym and get your workout done. It’s a matter of confidence, actually – if you know that you look good, chances are you’re going to act like that as well. That’s why psychologists and fitness experts suggest you should get dressed for a workout way ahead of time – to get yourself motivated.

In fact, with the rise of athleisure wear trend, fitness clothes are becoming an integral part of street style fashion. Now you can incorporate trendy bodybuilding shorts or fashionable leggings into your everyday outfits without worrying people will look at you funny. Activewear is getting more and more attention in the fashion world as well and it’s all good for promoting healthy lifestyles. Putting on some good-looking fitness clothes is the easiest way to give yourself a motivational boost, so don’t hesitate to take yourself shopping.

Say hello to better results and goodbye to injuries

Besides looking good, proper workout clothes are important for your safety as well. Improper fitness clothes are one of the main reasons people get injured, right after incorrect techniques, not stretching, and not warming up enough. Even if you’re a beginner who just goes jogging for a few minutes before work, wearing the wrong kind of shoes might get you in trouble and cause serious injuries. Purchasing the right shoes will depend on the type of physical activity you engage in, so make sure you give it some thought.

On the other hand, weather conditions also play a major role in your workout routine, especially if you like working out outside. If the sun is shining, you’ll need some kind of cap to protect your head and a long-sleeved shirt to prevent sunburn. Cold season demands long-sleeves, too – to protect your body from cold and the wind and keep your muscles warm. Ankles are the ones that suffer the most damage during any kind of workout that includes feet movement, so you’ll want to make sure they’re well protected with high-tops. Finally, your workout clothes must fit you well in order to improve freedom of movement and provide good support at the same time.

Go the extra mile with new technologies

A couple of years ago, wearable tech started to gain its momentum and that’s why, nowadays, we see more and more companies introducing smart watches, activity trackers, fitness apps, etc. Now the trend has expanded to workout clothes as well with the idea that you can get better performance by wearing smart clothes.

Compression garments, for example, have been used in the medical field for years and now they found their role in a workout. Namely, they can increase the blood flow thus supplying your muscles with much-needed oxygen and helping your athletic performance get better. This is beneficial for the recovery period as well. Heart rate monitors are now built in sports bras so you can go even further without the fear of pushing yourself too hard. They even came up with running shorts that improve your posture. All of these are a normal part of the professional athlete’s workout routine but now they’re available to enthusiasts, too. Of course, simply purchasing fancy equipment is not enough to get you in top form but it can surely help you improve your performance and get even better results.

Spending a fortune on workout gear isn’t a way to success but investing in a few high-quality pieces can surely get you going in the right direction. Look good, get yourself motivated, and make sure you’re well protected – and the results will come in no time.

Nicole Noël is a travel addict and a passionate writer. She always seeks new adventures, and she loves to share her experiences. She’s architecture and interior design enthusiast. In her spare time, she loves to design furniture, clothes, and jewellery. She also enjoys preparing and eating delicious food with her friends. You can read about her adventures on her social media streams.

Running Away From Life’s Problems

Too much of a good thing – it seems like something that’s impossible when you’re enjoying it, but it’s true. You can overdo absolutely anything, even if it’s the most favorite thing in the world for you to do or indulge in. Taking everything to the limit and going overboard can put you off in some cases, but in others it can ruin an activity for you completely – and not just in mentality, but in physical form too. Here’s why it’s a bad idea to start running away from life’s problems.

Slowly Overdoing It

You don’t notice that you’re going too far on the whole exercise regime until something starts to happen. It could be that you’re starting to feel fatigued, not getting the same amount of energy or endorphin release from your workout as you usually do, or that – in extreme cases – you have passed out from the sheer exhaustion. Taking your routine to the next level can help in some cases, but you need to take into consideration just how much you can take on and do in order to get you there.

Part of a Healthy Lifestyle

With exercise comes the need to be able to do other things alongside it. Keeping up a relatively unhealthy diet whilst pumping weights in the gym will do nothing good for your body. You need fuel from certain food groups that junk food just won’t cover; your body will go into a sort of starvation mode if it isn’t given the energy that it needs. Think of it like putting petrol into a diesel car – it just doesn’t work. It’s not as extreme as your car breaking down instantly, but that’s generally the jist of what could happen.

When Things Start to Go Wrong

It isn’t just diet which affects exercise and the whole routine that you’ll have going on there. There are other things that come into play as well. Drugs are often used to increase performance, and it’s not a new thing – doping issues have been going on long in the Olympics and even before this. There has always been something that a human can ingest that will make them better at whatever they’re doing. If you feel like you have taken this path and it’s getting out of control, consider seeing an addiction counselor to get you back on track. The quicker you nip the problem in the bud, the better you’ll be feeling.

How to Stay on Track

Keep a clear mind and give yourself something to focus on. Maybe enroll in a marathon or similar race to channel your energy into something positive. Don’t overdo it and try not to get too involved to the point where you are exceeding your limits. If you know that you struggle with going over the top, sit down and write a concise plan to give you clarity on what you need to do to achieve your goal without harming yourself. The more structure that you’ve got to work off, the less chance you have of going off the rails and doing damage which will take an age to reverse.

Ally Gonzales is the creator of RunningSoleGirl. The go-to place for everything healthy lifestyle and conditioning for running. She’s a runner, speaks a total of five languages, and is a soon-to-be college freshman majoring in Exercise and Sports Science.

Stuck In A Fitness Rut? Transform Your Average Workout Into An Inspiring One

If you’ve been doing the same workout and exercises for months on end you can start to lose motivation. Our bodies don’t improve the same way they did to start with, and we become frustrated and demoralized by the same stale routines. Mix up your workouts to get the best results. This will ensure you’re working different parts of the body, and keep your workouts exciting! Here’s what to do if your stuck in a fitness rut. 

A Simple Solution

The common misconception that body weight training is just for boys, is finally being broken down. More women than ever are taking up some form of weight training and seeing the amazing results firsthand. It may be intimidating but this form of exercise has huge benefits and is a lot of fun. This is a popular form of exercise amongst those who want to ditch the gym equipment but still build some muscle. You’ll burn fat fast and increase your core strength with these types of exercises. Another great thing about bodyweight training is that you can scale up or down easily depending on your fitness. Simply add more reps of increase or decrease time limits to modify simple workouts.

Take it Outside

Exercising outdoors has huge benefits which have been extensively reported. If you haven’t yet taken the plunge, you really should. Gyms are great because of the equipment and sense of community that they can provide. It’s easy, however, to start to feel like you’re stuck in a fitness rut. Working out outside isn’t limited to running either. Get creative and use what mother nature has provided! Hiking, swimming, kayaking and even paddle boarding are all great ways to get fit.

These types of exercises can get you excited about fitness again and help mix things up. If you want to get super creative try stand-up paddleboarding workouts. The balance and strength needed to stay upright on the board really work your core. In addition, it’s a low impact exercise, which makes it great for older people, or those with damaged joints. Read some SUP reviews to find out the benefits and get some tips and inspiration.

Top Technology

It may sound odd, but introducing some great tech into your workouts could really transform them. There are now advances which mean you can listen to music via headphones whilst you swim. Apps can chart your workout, progress, and tell us where we need to improve. Getting feedback and keeping a log of our workouts is a great way to improve them. Technology really can be a useful aid when trying to improve your exercise regime. Keep a track of which areas you’re focussing on and it’ll become clear which areas you’re neglecting. If you find yourself doing cardio most of the time, integrate some strength training too.

What’re Your Thoughts?

Ally Gonzales is the creator of RunningSoleGirl. The go-to place for everything healthy lifestyle and conditioning for running. She’s a runner, speaks a total of five languages, and is a soon-to-be college freshman majoring in Exercise and Sports Science.

Latest from Instagram

Copyright © 2017 · Theme by 17th Avenue