nutrition

Exercise Mistakes that Can Wreck Your Health

A lot of people don’t seem to recognize it, but the fact is that exercise can actually be pretty dangerous. If you take the time to think about it, of course, it will probably become clear what the potential problems are. After all, exercise sees you taking on a lot more physical exertion. You’re putting new demands on your body.

 

So you need to be very careful when it comes to exercise. If you’re not doing it properly, then you put a few aspects of your health in danger. We’re going to take a look at some of the most common mistakes that can have the precise opposite of the positive results on your body that you’re after!

 

Doing the wrong exercises

 

Some of the most popular exercises out there are actually not all that great for you. Some are these considered to be very basic exercises, go-to workout elements for beginners. Many are even taught to children at schools. Sadly, some of them do more damage than good.

 

Perhaps the most popular exercise that is known to do bodily damage is the humble crunch, otherwise known as a sit-up. You may think that this is a staple of any good bodybuilding exercise, but it’s actually best avoided; it does damage to your spine and your stomach muscles, which are the precise areas they’re supposed to be strengthening! Yes, crunches can help build up your abs – but your spine will be damaged in the long run. Planking is much better! Research the steps in your exercise routine; find alternatives if you need to.

 

Ignoring muscle strain

 

You’ve probably heard the saying “no pain, no gain” at some point in your life. It’s not just a classic quote in the world of body-building and general exercise; the saying dates back to spiritual writings as the second century. This saying is often taken to a bad end. There’s this idea among many fitness enthusiasts that by getting to a point where exercise is causing pain, and then working out through that pain, you’ll be gaining muscle and stamina in ways that simply aren’t possible otherwise. But this simply isn’t true.

 

Any pain you experience should be tended to as soon as possible, and your exercise regime may need to be altered as a result. For example, ankle, shin, or thigh pain may require the use of compression socks for a while. It’s true that some pain is inevitable, but this comes in the form of general aching from muscle fatigue and development. Profound pain isn’t going to help you get fitter!

 

 

Combining exercise with a small diet

 

There’s this common misconception that people who exercise must eat a lot eat less than people who don’t. After all, isn’t exercise mostly about weight loss? How else can they keep skinny if they’re not eating less than you?

 

Actually, people who exercise frequently probably eat more than they did before they exercised (unless they actually did have to lose weight!). You have to pay special attention to what you eat; you need to get a lot of nutrients, and most of the energy you need to exercise consistently will come from your food!

Ally Gonzales is the founder & editor-in-chief of RunningSoleGirl. Along with blogging she is also juggling attending college and majoring in Exercise and Sports Science with a Sports Management minor.

Lower Your Blood Sugar Level With These 4 Foods

Keeping our blood sugar levels low is extremely important. With a increasing number of people suffering from diabetes and prediabetes it has never been more important to be aware of the food that we are putting into our bodies in order to keep our blood sugar at a healthy level.

 

Although there are no foods that directly lower blood sugar there are certain things that you can eat that have a low Glycemic Index (GI). These foods will help to keep your blood sugar at a healthy level and will help you to avoid sudden sugar spikes. So read on for our top foods for helping to lower high sugar levels and fight against diabetes.

 

Avocados

 

Avocados are an all round winner as they offer so many health benefits. As they also contain polyunsaturated fatty acids and monounsaturated fatty acids they are an extremely important part of any healthy blood sugar eating plan. They can also improve insulin sensitivity and can also have a healthy impact on blood pressure and inflammation.

 

Recent studies have revealed that avocados can also lower the risk of metabolic syndrome, which can increase the risk of diabetes. Therefore it works in many different ways to keep blood sugar to a healthy level which works to avoid many other problems. So whether you integrate avocado on toast as a new breakfast dish, or whether you make delicious guacamole once or twice a week, integrating avocado into your weekly diet is really important.

 

Omega 3 Fish

 

Fish with omega-3 fatty acids are just about some of the best things that you can eat. As protein allows the body to repair and maintain itself and as it doesn’t have a GI ranking it will not raise your blood sugar levels. As protein also makes you feel fuller for longer it is a much better way of filling yourself up than with blood sugar raising foods such as bread, pasta and rice.

 

If you are unsure about your current level of blood sugar then you can do a blood sugar chart. Once you have a better idea of what your blood sugar levels are you will then be able to determine how much you need to adapt and change your diet. Adding omega-3 fatty acids is one of the best things that you can do to change your diet for the better so that you feel fuller for longer without spiking your blood sugar levels. The best fish for these healthy oils are salmon, tours, mackerel, halibut and albacore tuna.

 

Garlic

 

Everyone loves a bit of garlic and the good news is that it also has the potential to help manage our blood sugar levels. Regularly eating garlic can lower fasting blood glucose, which is basically your blood sugar when you haven’t eaten for a while. It doesn’t have a GI ranking so it works well in maintaining a low and healthy blood sugar level.

 

Apple Cider Vinegar

 

Apple cider vinegar contains an acetic acid which reduces certain enzymes in the stomach. It can also improve the insulin sensitivity in your body after meals. So adding just a little apple cider vinegar into your salads will, like all the above ingredients, go a long way in helping you to manage your blood sugar levels and keep them at a low and healthy level, long-term.

Ally Gonzales is the founder & editor-in-chief of RunningSoleGirl. Along with blogging she is also juggling attending college and majoring in Exercise and Sports Science with a Sports Management minor.

Tired of Being Tired? Read This

You may have heard that a good fitness regime helps you strengthen your energy levels. But a lot of people who have started a fitness regime end up feeling a bit baffled by this logic. After all, don’t you need good energy levels in the first place in order to exercise efficiently?

This is true, to an extent. But it doesn’t mean you’re doomed to a life of being unfit if you feel your energy levels depleting way too quickly. This problem is mostly the result of mistakes in your approach. Here’s how to keep your energy level boosted!

Stop rushing!

Your energy levels are going to increase gradually. If you go from zero to a hundred with a fitness regime, then you’re going to tire yourself out like crazy. The key is to take things slowly to ensure you don’t eat up all your energy. Make reasonable short-term goals and work towards those – this will make your progression make less daunting.

Be careful with what you eat

Your diet is going to have a massive effect on your energy levels. Even if you’re not putting focus on exercise right now (mistake!), the right diet will help prevent both physical and mental fatigue. Make sure you’re getting enough energy-boosting nutrients such as protein and B vitamins. Ensure your meals have a few additives as possible; this includes any performance boosters, which is why people buy Isagenix. And be strategic with your portions! Too small a meal or snack will rob you of energy; too big a portion will divert all your energy towards digestion!

Get some more sleep

No matter how many energy-boosting methods you use, there will simply never be a better method than getting enough sleep every night. This is especially important if you’re working on a fitness regime. Don’t fall into the trap of associating sleep with laziness; this is a mindset that plagues many new go-getters in the world of fitness. Make sure you’re getting seven to eight hours of sleep every night; your body needs that recovery time. Try to ensure you’re going to bed at more or less the same time every night, and definitely ensure you’re waking up at a consistent time – even on your days off.

Take breaks

Whether you’re having an intense workout or simply working away at a desk job, you need to take breaks for both your body and mind. Overworking your muscles leads to fatigue and inefficiency. The problem, like what we talked about in the last section, is that people associate breaks with laziness. They see it as an indulgence, rather than for what it is – a necessity. Don’t skip breaks at home, at the gym, or at work!

Drink loads of water

Even mild dehydration is going to zap your energy levels. Unfortunately, most Americans are mildly dehydrated for most of the day. It’s estimated that we should be drinking around 1.5-2 liters of water a day. Those of us who are exercising need to drink a little more on the days of our workouts. Along with sleep, a healthy and regular intake of water is one of the most essential elements to maintaining energy levels.

Ally Gonzales is the founder & editor-in-chief of RunningSoleGirl. Along with blogging she is also juggling attending college and majoring in Exercise and Sports Science with a Sports Management minor.

Exercise Shouldn’t Leave A Mark… For Too Long

Often, exercise can feel punishing and painful. When you’re pushing your body to its limits, it’s easy to see how you might feel a small amount of discomfort. But, of course, this comes with getting fit. And, it’s something you just have to bear. Though, you shouldn’t be having to deal with too much pain out of the gym. A lot of people find themselves sore after working out with weights. And, this is very common. But, this type of pain isn’t one that will slow you down. Likewise, it’s not the pain we’re interested in. Instead, the focus of this post is the pain you shouldn’t be feeling after your exercises. And, what you can do to make sure you never feel it.

 

Unfortunately, a lot of exercises are complex and difficult to perform. This can make it a big challenge for people to make sure that they aren’t going to cause damage to their bodies. When you perform something like a weight workout incorrectly, you are putting too much strain on your joints, muscles, and bones. One of the best ways to avoid this sort of issues is through the use of a personal trainer. This sort of professional can teach you how to perform your exercises correctly. And, they can even give you tips and advice to help you improve for the future. One session could be enough to keep you safe. So, this is definitely worth investing in.

 

Of course, sometimes, you can’t control injuries. And, not all injuries come from performing exercises incorrectly. A great example of this is running. Not a lot of people realise, but running on hard roads and paths will force their joints to ensure constant impact. Over time, this will damage the joint, making it harder to move and causing pain. Along with this, impact activities can also damage your bones. To help alleviate this, you can consider using a supplement. It’s hard to find AlgaeCal side effects online, making it a great start for this effort. Supplements like this contain calcium. This essential nutrient will help bones strengthen and limit the chance of damage.

 

A lot of people are very stubborn when it comes to injuries. It’s easy to feel reluctant to go to see a doctor when you’re hurt, thinking it will heal, and everything will be fine. But, often, small injuries can often develop into something much worse when they’re ignored. Regardless of the time you have, it’s very important to see a doctor when you’re hurt by your workouts. This will help you to recover as quickly as possible. And, it will also give you a chance to get some advice from a medical professional. Doctors can discuss health and fitness with you, helping you to come up with new ideas.

 

Hopefully, this post will help you to start working on making your exercises less painful. A lot of people ignore this aspect of their life. But, it’s worth working hard to make sure you don’t have to deal with the pain of recovery or injuries. It’s worth being aware that a lot of issues can be completely avoided with the right work.

Ally Gonzales is the founder & editor-in-chief of RunningSoleGirl. Along with blogging she is also juggling attending college and majoring in Exercise and Sports Science with a Sports Management minor.

How Do Fit People Stay Fit?

If you admire the gym enthusiasts from afar and wish that you could be like that – you can! It’s a lot more simple than you would probably imagine! So here’s how fit people stay fit…

They Stay Active Outside of the Gym

You don’t just have to limit yourself to seeing them same four walls every day. You should be using every opportunity to go out and explore a new way of getting fit, and also keeping your mind stimulated.

They Don’t Take on New Diets

Fit people don’t go on liquid diets or no-carb diets – it would end up killing them! They just make healthy eating part of their lifestyle.

The most important thing to remember when staying fit and healthy is to listen to your body and give it what it needs. There is no way you would be able to work out every day if you weren’t eating any carbs or protein. You’d just faint from exhaustion, and that’s not living a healthy lifestyle.

They Don’t Always Eat Perfectly

It’s so important to give yourself a cheat meal every now and then. This is so you don’t go crazy and end up binge eating all the things you’ve been craving for the last three months. But not only that, our bodies need to eat bad things once in awhile, so it has to work harder to get rid of the fat.

If you just eat the same healthy food every day, your body will get comfortable in the routine and not work as hard. So treat yourself to that cookie you’ve been eyeing up. But don’t go overboard otherwise you’ll lose all that hard work you’ve been putting in.

They Enjoy the Workout

If you wake up dreading the day ahead of you because you know you have to work your legs today – you’re never going to want to keep up with it, and it’ll get you feeling low too, and we don’t want that.

It’s about finding what you like and what makes you happy. Not everyone likes the same things, so just because your friend says how brilliant her Zumba class was, doesn’t mean you’ll agree. Maybe you would prefer a good session on the cardio machines in the gym. So try a whole bunch of things until you find what works for you.

They Get a Lot of Sleep

One of the most important things to incorporate into your healthy lifestyle is sleep, and at least 7 hours of it! Sleep doesn’t just restore your energy after a hard day’s work; it helps to prepare your muscles and even regulates your metabolism meaning you can burn more and more fat.

They Put Their Health First

While many people allow things like social engagements and work to take over their life, fit people put exercise at the top of their priority list, which is why they look as good as they do.

It may be hard at first, and you will most likely be exhausted, but once you build up the habit, you’ll find it harder to do nothing, than to wake up early to fit your session in!

Ally Gonzales is the founder & editor-in-chief of RunningSoleGirl. Along with blogging she is also juggling attending college and majoring in Exercise and Sports Science with a Sports Management minor.

What is Clean Bulking?

Getting in shape doesn’t always means slimming. For those that are already slim, it can often mean bulking up. Clean bulking is a way of combining diet and exercise to build muscles mass. It’s most popular amongst men wanting to tone up, but recently many women wanting to develop a fuller figure have developed an interest in it too.

Much like slimming, clean bulking require discipline and a lot of motivation. If you’re eager to start here are some of the steps you’ll need to take.

Fixing up Your Diet

You can’t bulk up unless you’re upping your calorie intake. This can scare many people off that fear they’ll get fat as a result. However, if you’re complimenting extra eating with lots of exercises, this shouldn’t be a problem.

Like any slimming diet, the key is still to eat healthily, so that all energy is converted into muscle. Instead of processed carbs like sugary snacks and fried foods, consider eating lots of potatoes, rice, and pasta. Protein is also essential to muscle growth and many people will take supplements such as protein shakes. Organic meats, eggs, nuts and milk can be another great unprocessed source of this protein.

On top of eating the right amount of food, you’ll need to consume a healthy amount of water. Other minerals can also help with a progress. You can find many dietary tips and meal plans for clean bulking online.

It’s all Connected to the Core

A healthy core will affect every other part of your body. It’s what helps you to balance and keep you upright. Most people assume that the core simply means the abs, but it actually incorporates all your torso muscles.

Individual exercises can help with many core muscles. Dips can help build your pecs – you’ll find help online on how to do dips at home for the chest. Sit ups, crunches, Russian twists, and leg raises meanwhile can be great for the abs. Endurance exercises such as the plank meanwhile are great for strengthening your whole core and good additions to add at the end of a workout.

Working Your Arms

There are many ways to bulk up the arms. Push ups and pull ups are great for testing most of your arm muscles. Specific exercises meanwhile can be catered to more specific arm muscles groups such as bicep curls and tricep dips. Gyms will often have all the specialist equipment, but you can often achieve the same result simply by buying a pair of dumbbells and working out from home, as well as getting imaginative with furniture (a couch is brilliant for tricep dips and elevated push ups).

Leg Day

Many people, specifically men, will pay little attention to their legs when bulking up. Forgetting leg day however will make you look disproportioned and have a knock on effect later as your legs aren’t able to support the rest of your body.

Many activities are great for building leg muscle. Cycling works out all your muscles groups from your quads to your calves to your glutes. Other exercises are more focused such as deadlifts and squats that specifically target your quads. If you have a gym membership, you’ll find many machines that can further build up your legs.

Creating a Routine

Bulking up requires a good routine. If you’re working out every day, a sensible option is to cycle between core, legs and arms. This will allow you to focus on each group whilst also allowing enough recovery time. Another approach is to exercise your whole body in one session but to give yourself a day’s break between each session.

A personal trainer may be able to help you create a routine that fits around your weekly schedule. As soon as your routine becomes comfortable, you can then start to up the stakes by increasing the number of reps, the time or the weight.

Whilst most of your exercise regime will be strength-based, it’s good to also include some endurance in there. Cardio exercises strengthen the heart and a healthy heart is much needed when bulking up to provide the extra muscle mass gained with the blood and oxygen it needs.

Staying motivated

Keeping motivated is the biggest challenge. Often the best way to stay motivated is to have a tangible target. This could be a target body shape, a target strength that you wish to be able to reach or a clothing size. From week to week, you should also be setting yourself micro-goals. These could be anything from beating your time at the plank to managing an extra weight.

Tracking your progress is important. Some gyms will have machines that do this for you so that you can keep on target with each week. If you’re training at home, you may be able to use apps to measure your progress. Having body stats available can greatly help to spur you on.

You can also take photographs in the mirror. These will show you how far you’ve come and may provide you the motivation to keep going.

Blogging and social media reporting also helps for some people. From week to week you can report your progress so that others can read and get inspired or simply spur you on.

Some people also find that training with someone else helps. This could involve training with a friend or could involve hiring a personal trainer to help put you through your paces. Make sure that if you are training with a friend or family member that you’re still sticking to your routine. Exercise classes may work for some, but probably not for the majority – whilst the likes of CrossFit incorporate many weight exercises, they do not stick to a routine from week to week and focus more on general fitness. Bulking requires specific training catered to the individual in most cases and you’re unlikely to be able to follow this working with a group of people with different goals and needs. That said, such as exercise groups can be still good to do on the side and have been known to introduce many people to weightlifting and new exercise ideas.

Ally Gonzales is the founder & editor-in-chief of RunningSoleGirl. Along with blogging she is also juggling attending college and majoring in Exercise and Sports Science with a Sports Management minor.

4 Simple Healthy Lifestyle Habits

When it comes to leading a healthier lifestyle, it is all about the habits that you get into. Many people often go through healthy phases, where they engage in a sudden burst of physical activity or fad diet before they quickly slip back into their old patterns. If you can build some healthier habits into your day-to-day life, you are much more likely to be on the fast-track to success. So, let’s take a closer look at just a few of these that are all very achievable for the average person.

Eat Low-Glycemic Carbs Before the Gym

There is often a lot of debate flying around about what you should eat before and after going to the gym. Research has been conducted to show that you can burn more fat with food that metabolizes slowly such as high-fibre cereals, bread, and many vegetables. Whole grains and produce are certainly on the tick-list, while refined foods and sugary drinks should be avoided as they raise your blood sugar and inhibit fat-burning. After you have finished exercising, you should go for foods which are high in protein such as fish, fat-free milk and egg whites, which all help to rebuild muscles.

Don’t Brush Teeth Directly After Meals

You should wait until at least an hour after eating before brushing your teeth as the acids can soften tooth enamel, resulting in teeth becoming more susceptible to damage. As well as this, waiting a little longer will give your saliva a chance to wash away acids and allow the enamel to harden. Visiting a dentist such as www.sdgdental.com.au on a regular basis should be part of your good oral health routine. This way, you can spot any problems that may be occurring and deal with them effectively.

Drink Plenty of Water

Another very simple, yet effective health habit to get into is making sure that you drink plenty of water throughout the day. Water hydrates both your muscles and your brain cells, so it plays a major factor in both your physical and mental wellbeing. Switching to water instead of other sugary drinks can make a significant difference in how your body feels on a day-to-day basis. Try to always carry a water bottle around with you when you leave the house to remind yourself to stay hydrated.

Make Time for Sleep

In today’s incredibly hectic world, it is tempting for many people to sacrifice sleep in favor of all the other commitments that they have. But getting between 7.5 and 9 hours sleep a night is essential in maintaining your physical and mental health. Not only this, if you feel tired, you are much more likely to let all the other healthy habits that you have built up start to slip. Try to remove any disruptive electrical items from your bedroom that may be interfering with your sleep and get into a good nighttime routine so your body gets accustomed to a sleep-wake cycle.

Ally Gonzales is the founder & editor-in-chief of RunningSoleGirl. Along with blogging she is also juggling attending college and majoring in Exercise and Sports Science with a Sports Management minor.

Guest Post: All-Natural Spring/Summer Skincare

Do you know that perfect looking, glowy summer skin you see being advertised everywhere?! It’s something that can make every woman jealous. Unfortunately, most of us are stuck with that not-so-perfect skin which often requires expensive treatments and all kinds of high-end cosmetic products we can’t afford. But don’t lose hope just yet! There is no need to spend your entire month’s salary on skincare products. Just follow these simple few steps which will make you achieve that flawless look you’ve always wanted:

Eat Healthy

You’ve heard it a million times before, fried and processed foods are your skin’s worst enemies. So, avoid eating greasy junk food.
Also, avoid sugar, unless you are using is as an exfoliator.

What you should do is stick to a healthy diet of these so-called “skin foods” which is the key to maintaining a healthy complexion.

Some of them are:

  • Cooked tomatoes – filled with Lycopene, the phytochemical that makes red, tomatoes help boost collagen strength which gives you that youthful structure.
  • Carrots – contain plenty of beta-carotene and vitamin A which prevent overproduction of cells in the skin’s outer layer.
  • Salmon – contains dimethylaminoethanol (DMAE), an amino acid compound that strengthens cell membranes and guards them against deterioration which causes premature aging.
  • Eggs – Always eat the entire egg. The yolk contains the “beauty vitamin” called biotin which helps protect skin from acne, rashes, and even dryness.
  • Blueberries – also known as nature’s number one superfoods. Packed with antioxidants, blueberries help your body fight cell-damaging and skin-aging free radicals. They also help boost the strength of collagen fibers.

Drink lots of fluids

With the upcoming warmer seasons, everything starts getting dry. Whether it’s water, tea or a fresh fruit juice, drink it as much as you can, whenever you can.

“Without adequate water intake, skin appears duller, and wrinkles and pores more prominent”, explains Rachel Nazarian, M.D., a board-certified dermatologist at the Schweiger Dermatology Group in New York City and an assistant clinical professor of dermatology at Mount Sinai Hospital.

Here are some of the essential facts when it comes to the importance of drinking water:

  • Water is essential to maintain the optimum skin moisture.
  • Water is a crucial factor when it comes to anti-ageing treatments – it keeps the skin well hydrated and glistening.
  • Drinking plenty of water battles skin disorders like psoriasis, wrinkles, and eczema.
  • Cold water makes pores tight thus preventing them from getting clogged.
  • A cold water bath soothes redness and prepares the skin for better makeup application.

Watch out for the Sun!

Avoid direct exposure to the sun during UV radiation hours – between 10:00 a.m. and 2:00 p.m, if you can’t then at least cover yourself.

If you want to work on your tan, do it early in the morning or late in the afternoon. Soaking up the sun accelerates the effects of aging and increases your chances of developing skin cancer.

Always use sunscreen with a sun protection factor (SPF) of 30 or higher.

Also, wear sunglasses with total UV protection or contact lenses which offer UV protection.

Use Natural skin care products

You should always prefer All-natural skin care products opposed to chemical ones. The simple reason is that the chances of side effects are immensely lower when it comes to going natural.

This is one of the most important things you can do for your skin!

Choose wisely! Use only high-quality cosmetic brands like Dermalogica which has almost 30 years of experience behind it and highly satisfied consumers all around the world.

Don’t buy products without doing research, read the labels to find the active ingredients and make sure they are suitable for your skin.

Create a daily skin care routine: The key to having a healthy skin is establishing what you need and sticking to it.

Try to remember that perfect, glowy skin actually comes from within. Take care of your body and in return, it will give you the flawless look you won’t ever get tired of flaunting.

Workout Recovery: Don’t Sweat It!

Every time you workout, you create tiny tears in your muscle tissue. This sensation is known as DOMS or the delayed onset of muscle soreness. Because of these microscopic tears, it’s vital that you recover properly after exercising. Otherwise, you will never fully reach your full potential, and that is a frightening thought. So, to help you out, we have come up with 4 of the best ways to recover after a workout. If you take these into consideration, you will feel like a million dollars. In fact, you’ll feel better!

Exercise Gaps

We know what you’re going through because everyone makes the same mistake when they’re over enthusiastic. You want to get fit, so you push your body to the limits. Yep, it feels like you’re doing the right thing at first, but then the stiffness starts and you can’t move. Simply put, you can’t exercise every day without feeling some pushback from your body. That’s why it’s essential that you leave gaps in between your workout plan. Do you like to go to the gym on Monday? Cool, but give it a miss on Tuesday. Or, do something that is less intense so as not to overload your body.

Hydrate

There are two things the body needs after a workout. One is nutrients, and the other is water. We will get onto nutrients in a moment, but let’s focus on H2O for now. When you exercise, your body uses what water you have in store to fuel the process. So, when you finish, you suffer from an H2O debt or dehydration. A lack of water will prevent your body from recovering from your last session, which is why you need to take on water. The average amount for a man is 3.7L a day and 2.7L for a woman according to www.mensfitness.com, but it should increase if you’re working out.

Refuel

Once you have enough water on board, it’s time to aid the recovery process with nutrients. As you know, the food you eat helps your muscles repair after an intense session. However, if you don’t eat the right foods, you won’t take on the proper nutrients and your body will suffer. This is where https://www.discountsupplements.ie comes in handy. Thanks to their range of protein products, there is no need to worry about your diet. Of course, you need to eat a variety of well-balanced foods to maintain your fitness. But, if you think you aren’t hitting your targets, there is always a supplement or two.

Sleep

Yep, sleep is the final piece of the jigsaw. You might not know it, but bedtime is the only chance the body gets to switch off. Sure, it doesn’t stop working altogether, but it does slow down. Plus, it also uses the time to regenerate muscle tissue. If you can develop a routine, your body will recover twice as quickly as it once did in the past. Yep, that is the importance of sleep to gym junkie.

As long as you follow these simple rules, post workout aches and pains should be a thing of the past.

Ally Gonzales is the founder & editor-in-chief of RunningSoleGirl. Along with blogging she is also juggling attending college and majoring in Exercise and Sports Science with a Sports Management minor.

How Insufficient Sleep Affects Your Health And Fitness

When most people think of health and fitness, they think of hitting the gym five times a week. They think of eating ‘clean’ foods. Not many people consider sleep, and how that can affect health and fitness. It plays a huge role! Let’s take a look at how insufficient sleep affects your health and fitness:

You Want To Eat More

A lack of sleep usually makes a person want to eat more. Lack of sleep lowers leptin, which signals when we’re full. It creates more cortisol, which is related to stress and belly fat. Lack of sleep also raises levels of ghrelin, which makes the body think it’s hungry. This is why lack of sleep has been closely linked to weight gain! If you’re on a health and fitness journey, it’s so important you get your 8 hours a night.

You Feel Irritable

Getting enough sleep is crucial for your mental well being. Depending on how low on sleep you are, you’ll likely feel irritable at best. At worst, it can be potentially life threatening. If you are too sleep deprived, you can cause accidents on the road or at work. You may experience hallucinations. You could even die. At the very least, that lack of concentration could be dangerous if you attempt to work out!

Potentially Develop More Serious Problems

A lack of sleep has the potential to develop more serious problems. Adrenal fatigue is one big issue that can come with a messed up sleeping pattern. It can be hard to diagnose, but you’ll usually get a foggy brain, experience lack of energy, low blood sugar, and dry skin. Other symptoms can be pinpointed too, such as weight gain due to the increase in cortisol, as well as bloating. You can find more information on this at AdrenalFatigue.solutions.

You may experience more bouts of cold and influenza because of the effects lack of sleep has on the respiratory system. There may even be an increased risk of problems with your cardiovascular system, such as high blood pressure, heart disease, and stroke. With all of this in mind, it’s never been more important to ensure you have a healthy sleeping pattern!

Have Trouble Conceiving

Finally, insufficient sleep can mean couples have trouble conceiving. You will likely have a lower sex drive, which in itself can stop you from conceiving. Not only that, lack of sleep has been linked to lower fertility for both men and women. Whether you want to try for a baby now or in the future, it’s so important you are getting sufficient rest each night!

What’re Your Thoughts

One night of sleeplessness may not affect you as severely as this guide says. However, continuous lack of sleep will eventually catch up with you. You should focus on not only getting the recommended 7-8 hours each night but ensure that your sleep is quality too. You can do this by keeping electricals out of your bedroom, making it pitch black, and by drinking sleep tea to help you drop off.

Ally Gonzales is the founder & editor-in-chief of RunningSoleGirl. Along with blogging she is also juggling attending college and majoring in Exercise and Sports Science with a Sports Management minor.

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