workout

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.

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.

Here’s How You Really Get The Body Of Your Dreams

There is so much fitness advice out there for people to read and then apply to their lives. The problem is, a lot of it is nonsense. People will try and tell you there are shortcuts you can take to achieve your dream body. You have others giving you weird diets to try out.
Well, enough is enough. Let’s throw all the nonsense out the window and figure out how you can really get the body of your dreams. Here’s my guide, completely free from any fitness bs!

Put Your Diet First

The first thing you need to do is design a meal plan. Your diet is so important and will play a huge role in determining how you look. If you want abs, you need to eat a good diet that ensures you’re able to be in a caloric deficit and burn fat, leading to visible abs. This doesn’t mean you need a crazy diet, an actual healthy diet is easy to follow. Make sure you’re reducing your calories and eating meals that are high in protein and low in saturated fats. Also ensure, you get your good fats in, as well as carbs too.

Use Supplements Properly

Some fitness experts claim you need to use a whole stack of supplements to see results. This isn’t the case, you can get by with only a couple of supplements added to your diet. That’s the key thing here, you add them to your diet, they don’t replace your actual diet! Carry on eating what you’re eating, and only use supplements if you need them. Look for supplements that will benefit your body and not be harmful to your health. There are companies like IsaTrim that make supplements purely designed to fill your body full of nutrients. This is how they should be used! Give your body the extra nutrients you can’t get from your diet.

Work Out 3-6 Times Per Week

Getting the body of your dreams doesn’t mean you need to spend every day working out and getting sweaty. In truth, you can see amazing results and get fit with as little as three workouts per week (provided you stick to your diet!). The maximum you should do is six per week, as you always need at least one rest day to help your muscles recover. If you don’t workout regularly, you’ll never burn enough calories or work your muscles hard enough for results to show. But, workout too much and your body won’t recover, which means you overtrain and don’t see results.

Track Your Progress

It’s a lot easier to stay motivated when you see progress. If you keep track of your progress by taking pictures, you can compare yourself to how you used to look. You’ll keep looking at that old picture of yourself, and it pushes you to work harder, so you see the best improvements. Track your progress, and it will help you stay on track!

What’re Your Thoughts

That’s all there is to it, no bs, no lies, just the straightforward truth. Eat well, use supplements wisely along with your diet, train regularly, and stay motivated by tracking your progress. Follow these tips, and you will get the body of your dreams.

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.

Guest Post: What is The Science Behind The Weight-Loss Process

Losing weight is an objective for a lot of people but, unfortunately, not everyone is successful in achieving the set target. While it is not impossible to lose weight, you do have to follow some steps to realize your goals. In the paragraphs below, we will present the science behind the weight loss process and the ways you can reach the desired weight. Enjoy your read and make sure that you give our suggestions a try, to convince yourself of how effective they are.

#1 Food Journal

If you want to lose weight, you need, to begin with, the daily food intake. Write down your meals and highlight the foods that are either too high in calories or wrong for you. Eliminate these foods and replace them with the best diet plan. The food journal can also be used to identify emotional triggers as well, helping you to stay on the right path and avoid eating the wrong foods.

#2 Physical Exercise

While this might sound like the obvious thing to say, you cannot hope to lose weight, without becoming physically active. You can try any form of physical exercise, just as long as you get moving. It is recommended that you perform at least half an hour of physical exercise per day, increasing this amount to ten minutes every day. You can do yoga, go out for a jog or try out swimming; what matters is that you get your heart pumping, enjoying the subsequent weight loss.

#3 Super Juices

It may be hard to believe, but super juices for weight loss are a real thing. These can be easily introduced into your diet, is often made from fresh fruits and vegetables. For example, you can prepare a delicious, super juice from the following ingredients: collard greens, apples, cucumber, celery stalks, lemon, and lime. All you need is a blender to process everything, and you are ready to go. These super juices are packed with nutrients and vitamins, sustaining the weight loss process, even when times are difficult.

#4 Calcium-Rich Foods

Even if you are on a diet, this does not mean you should exclude dairy altogether. On the contrary, studies have demonstrated that eating calcium-rich foods can speed up the weight loss process. Moreover, by eating such foods, you will keep the risk of osteoporosis and other bone diseases down to a minimum. If you are worried about the number of calories deriving from such foods, you can always choose the low-fat versions.

#5 Supplements

Professional nutritionists recommend natural supplements for weight loss, as they are conscious that the diet might deprive the body of necessary vitamins and minerals. To stick to your diet and achieve the desired weight, it is recommended that you give some supplements like Phenocal a try. They will support the weight loss process, making sure that you stay healthy at the same time. Moreover, they are made from natural ingredients, so you do not have to worry about allergic reactions or side-effects.

#6 Breakfast

If you want to lose excess weight and maintain your figure, you have to accustom yourself to eating breakfast. Studies have clearly demonstrated that skipping breakfast is not good for the body, making one eat more food with the next meals. Moreover, given the fact that you did not have breakfast, you are more likely to choose less healthy foods for lunch or dinner. Breakfast can keep your blood sugar levels in check, stimulating the activation of the metabolism and the burning of calories.

#7 Eating schedule

When we are young, we are taught that we need to eat at least three meals per day, with two snacks in-between. This is entirely accurate and maintaining an adequate eating schedule can help you lose weight. You should never go for more than four or five hours without eating. Otherwise, you will no longer be able to control your hunger, and you will no doubt make the wrong choices whereas food is concerned.

Conclusion

As you have seen, losing weight is not such a complicated matter, especially if you give our suggestions a try. Keep in mind that you need a lot of willpower, as it is not easy to lose weight and maintain the new figure. Always eat a healthy diet, with fresh fruits and vegetables. Drink plenty of water to stay hydrated and work out on a daily basis, so that you reap the benefits of physical exercise as well.

Guest Post – Sprint Workout: How to Maintain Muscle and Still Lose Fat

When you are sprinting, you always feel accomplished even if the sprint lasts for a split-second. Sprinting is one of the most intense workouts known by man. Olympic sprinters are capable of covering a distance of 100 meters in less than 10 seconds meaning that they output a lot of energy, concentration, and power.

Sprinting is a great workout strategy for persons looking to burn fat but maintain their muscle mass. Although it does not burn a lot of calories within the short period of the actual work, it is an effective fat-burning exercise after the workout.

Sprinting stimulates your metabolism level on a great scale and therefore after the sprint, your body burns a lot of calories and fat for close to some hours after the intense sprinting workout is over. Here we look at the basics of sprint workout and its effectiveness in helping you lose fat but maintain muscle.

Why is Sprinting Considered an Effective Workout?

Sprinting is effective in maintaining the muscle mass in your body and losing fat due to its nature of being a power-based workout. When sprinting, you make use of all your three energy systems i.e. aerobic, glycolytic and anaerobic.

Sprinting is considered as an effective workout as it not only burns fat in your body effectively but also pushes you to your absolute mental and physical limits. It requires you to fully focus on the workout at hand and push through the oxygen deprivation and muscular fatigue thereby making you become a powerful athlete in the end.

Important Instructions for Your Sprint Workout Sessions

Before starting on your sprint workout, it is essential to take part in a thorough warm up. This is very important as it prepares you both physically and mentally for the training session ahead while decreasing the chances of suffering from injuries. Here is an important guide to follow when warming up:

  • Low-intensity Cardio: You should have a CrossFit jump rope that you should use for jumping for about 4-5 minutes in order to break a sweat. Jogging could be another great alternative for a great warm up session.
  • Precise Sprint Drills — you should perform a series of skips (power skip, side skip, and front skip), lunges (stationary or walking) as well as leg swings (side-to-side and front/back). You can do these sprint-specific drills for about 4 — 5 minutes.
  • Accelerations and Plyometrics — you can do some light plyometrics like squat jacks, high knees, and skater hops as well as 10, 20 or 30-meter accelerations again for about 4 — 5 minutes.

Your warm up sessions are geared towards activating your body muscles and sharpening the reaction time in order to generate speed in a quick and safe manner. After warming up for 15 minutes, you will be ready for the sprints.
Sprint Workout

It’s possible to choose your preferred number of sets to take part in for an effective sprint workout. Here are some sets that can be used in a sprint workout:

– Four sets where you cover a distance of 40 meters at 95%, walk back to where you started and do another sprint. The sets should be done after every two minutes before taking a five-minute rest after doing all the four sets.

– A single set of 400 meters, where you should sprint as fast as you possibly can before taking a two-minute rest.

– Four sets of 100-meter strides where you take easy strides and cool down before walking back to the starting point for another set.

You can jog for half a mile and stretch a bit as a form of cooling down. Beginners should sprint once a week but athletes can do it twice in a week.

Other Ways of Burning More Fat and Maintaining Muscle

Apart from sprinting, you should also incorporate weight lifting in your workout program. Investing in a good Olympic weight bench will be important in ensuring you lift weights safely. Lifting heavy weights and sprinting very fast increases your body’s fat mobilization as well as muscle maintenance.

It is important to chart your progress in the weight room to note any reduction in strength as it could point towards a probable muscle loss. You can also invest in the best treadmill to build up your sprinting power and speeds for an effective sprint workout.

Tips to Becoming a Sprint Workout Pro

In order to become a pro in sprint workout, you ought to start slowly with shorter distances and work your way up. At the beginning, you should take adequate time to rest but as you get better the rest period should be decreased slowly. Sprint for the shortest period of time at your best speeds since it will be more effective than sprinting for long but at a less velocity.

References

http://www.marksdailyapple.com/how-to-maintain-muscle-while-losing-weight/

http://www.builtlean.com/2016/05/09/sprint-workout-burn-fat/

http://www.aworkoutroutine.com/how-to-lose-fat-without-losing-muscle/

Want To Stay Fit But Can’t Stay Motivated?

We all know that regular exercise is good for us. The only thing holding most of us back is motivation. Wanting to lose weight or bulk up isn’t enough. For many of us, extra motivation is needed. Here are just a few ways that you can keep to an exercise regime.

Take out a gym membership

For some people, the gym offers the perfect environment to stay motivated. You can get in the zone for exercise and the added monetary cost can further spur you to keep going to make sure you getting your money’s worth. Shop around various gym sites such as www.ClubFitness.us to get an idea of what they offer. You can also make use of free gym trials. Gyms don’t motivate everyone – some people can find them intimidating. That said, don’t dismiss gyms entirely until you’ve given them a go.

Exercise with other people

Having other people exercise with you can sometimes be a motivation. This could be an exercise class or simply going for a run with a friend. Those with strict personal goals may find exercising with other people distracting. However, if you’re just getting into exercise, having people around could be a bonus.

Hire a trainer

Personal trainers can not only help you to do the right exercises and set you the right itinerary, they can also be a huge motivation, helping you to push yourself that extra mile. You can hire a trainer to work with you at the gym or take your training elsewhere if you don’t like the gym setting. Sites such as https://fitnesstrainer.com/ can help you to find a trainer local to you. Note that some trainer will specialize in certain areas such as bodybuilding, marathon training, slimming or working with injuries. Find one specialized to your needs in order to get the best training.

Set yourself goals

Goals are essential for staying motivated and need to be more tangible than simply losing weight or bulking up. Try to stay realistic – aiming for a body like Beyonce or muscles like Mr. Universe aren’t realistic expectations for everyone. Good goals to have could be finishing a local 5k run, getting into certain size jeans, losing a certain amount of pounds or being able to lift a certain weight. Make sure that you also have micro-goals from week to week.

Record your progress

Recording your progress is vital – by seeing how far you’ve come, you may be more spurred on to go further. This could be anything from a fitness tracking app to a personal diary that you update from week to week. Some people find it beneficial to publicly record their progress. This could involve a fitness blog, photographs on Facebook of how much weight you’ve lost or alternatively videos of you lifting weights or doing challenges. People will then ask about your progress, which may spur you to keep improving. Recording progress and combining this with goals can often provide the perfect motivation, allowing you constantly compete against yourself.

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.

Guest Post: How to Maximize Muscle Mass Before, During and After a Workout

This article provides a summary of how to build muscle mass and the type of workout required, the best type of exercises to get the quickest results and the importance of diet.

Strength, Size and Endurance Training

There are three main types of workouts. Workouts designed to produce muscle strength, workouts designed to produce muscle size or mass and endurance training workouts.

If you’re training for strength it’s advised to do fewer reps per set (about 1-5), whereas for muscle endurance doing more reps per set is preferable (13-20). Focusing on building muscle mass, involves a type of muscle growth called Sarcoplasmic Hypertrophy and is somewhere between this range.

It is muscle size and mass that I will concern myself with in this article and it’s the most common type of workout, designed to create a lean and bulky muscular look.

Workouts Designed to Produce Muscle Mass

To maximize muscle mass, you have to do more than just push your body to the limit through resistance training. You have to choose the right exercises, the right number of reps and the right amount of rest after each workout. All this done correctly maximizes muscle fibre engagement.

I recommend targeting different muscle groups at different times of the week giving yourself one or two days rest in between exercising that muscle group.

One effective technique is the 3 day split and involves exercising three different muscle groups on three different days of the week. This could involve exercising the legs and Abs on a Monday, taking one day rest and exercising the Chest, Shoulders & Triceps on a Wednesday, taking another days rest and exercising the Back and Biceps on a Friday. Then taking two days rest and repeating the next week.

So for example:

Monday – Work on your Legs and Abs with 3 different exercises. 4 sets for each and 12-15 reps per set

Wednesday – Work on your Chest, Shoulders & Triceps with 3 different exercises. 4 sets for each and 12-15 reps per set

Friday – Work on your Back & Biceps with 3 different exercises. 4 sets for each and 12-15 reps per set

You should pick two or three exercises for each muscle group and then perform 4 sets of between 12-15 reps for each exercise. This would work out at around 8-12 sets per day with 12-15 reps per set.

If three different exercises for each muscle group is too much you should stick to two while starting out, or you could try 2 sets instead of 4 sets for the last exercise.

Working out more than 3 days a week can mean your muscles don’t have time to recover, resulting in wasted effort.

Isolated versus Compound Exercises

You need to choose the correct exercises to maximize muscle growth. This means targeting as many muscles as possible. Compound exercises target more muscle fibres with each lift and therefore provide the most results in the shortest period of time and with the least exercises.

For example a tricep kickback will target just one group of arm muscles — the triceps on the back of the upper arm. However the bench press will target your triceps, pec muscles, and your deltoids, with your biceps acting as a dynamic stabilizer. If you’re targeting two or more muscles than it’s a compound exercise and not an isolated exercise.

By targeting a larger portion of muscle fibres, this will be more taxing on your system and result in a greater release of anabolic hormones resulting in greater muscle growth.

With compound exercises, you don’t need as many exercises per workout and you can spend less time in the gym.

Typical compound exercises include:

• Squats

• Split Squats

• Lunges

• Reverse Lunges

• Pullups

• Deadlifts

• Barbell rows

• Incline bench press

• Decline bench press

• Flat bench press

• Standing Military Press

The Role of Protein, Creatine and Glutamine

Of course nutrition and supplements play a huge role in building muscle with protein being at the top of the list for supplements needed for gaining lean muscles. Creatine and Glutamine are also very important.

Protein should be taken half an hour before a workout to provide your muscles with adequate nutrition thereby reducing the breakdown of muscle or catabolism during workouts. Also, right after a workout, when your muscles are depleted of nutrition. This will aid in muscle recovery and growth. Another important time to take protein is right before bed and upon waking when the body again is again depleted of nutrition.

Glutamine on the other hand should be taken right before bed as this boosts growth hormone levels significantly. Another good time to take glutamine is first thing after waking as this helps in the recovery process from difficult workouts.

You should take creatine about half an hour before a workout and again right after a workout as this creates an anabolic state for your muscles and helps prevent muscle breakdown.

Don’t Over-train

Don’t’ get into the bad habit of working out too long, or train too many days. When it comes to body building, often less is more. Overtraining comes with little to no gains in size or strength. You need to give your muscles time to recover, which means plenty of rest between workouts.

So combining a good workout with the right exercises and reps and the right nutrition, sufficient rest, and a solid supplementation program, you will build a great physique with the least amount of work.

Healthy, Natural Ways To Feel More Energized

Countless people, probably including a lot of our readers, rely on coffee to get up and go in the mornings and throughout the day. This isn’t really surprising considering all the stresses and responsibilities we have to deal with in modern-day life. While there’s nothing wrong with a controlled amount of caffeine in your diet, you really don’t need the world’s most popular drug to feel perky in the mornings. Here are some of the best natural ways to feel more energized and less stressed

Lighten Up!

Sunlight is nature’s way of telling our body clock that it’s time to start the day. Getting a little more light in your eyes earlier in the day can make a huge difference to how energized you feel throughout the day. Try leaving your bedroom drapes open when you go to bed, or turning on more lights when you get up to simulate sunlight.

Jump Out of Bed

As tempting as it is, resist the urge to hit the “snooze” button and give yourself a few more minutes in your warm, cozy bed. Getting out of bed as soon as you wake up will be much better for your energy levels in the morning.

Get Moving As Soon As Possible

Once you’re out of bed, start doing some kind of exercise to remind your body it’s time to release its energy stores. Yoga is a nice, low-stress choice for this, and there are many yoga moves specifically for making you feel more energized.

Take Some Natural Supplements

Taking supplements can be a slippery slope if you’re working out a lot, but there are a number of natural supplements and vitamins that can do wonders for how energized you feel. Maca root, for example, contains amino acids and minerals that are excellent for promoting energy release.

Eat Something Containing Coconut Oil

The triglycerides in coconut oil are a fast-acting source of energy which your body can process much faster than coffee. Go and buy a big container of coconut oil you can drizzle over your food, or a lot of snacks that are rich in it.

Add Protein to your Breakfast

protein-rich meal in the morning will help your brain cells function, and get rid of that foggy feeling many of us have when we’re trying to get stuck into a day of work. As a bonus, they’ll also repress cravings for food through the rest of the day.

Avoid Late-Night Snacking

If you eat a lot right before you go to bed, it can give you a “food hangover” when you wake up in the morning. If you’re absolutely dying for some kind of food when it’s getting late, then try not to make a meal of it. Choose lighter foods and try to keep your serving under 150 calories.

If you’re sick of feeling sluggish and bleary-eyed every day, then start applying a few of these pointers. You’ll be amazed at what a few tweaks to your lifestyle can do for your 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.

Guest Post: 5 Tips On Becoming A Better Athlete With An Elbow Compression Sleeve

As an athlete, you need to maintain the healthy body so as to optimize your performance. It’s only a healthy body that can provide enough energy to propel faster movement.

Our arms play a key role in the general body balance and vital role for tennis players. To have a healthy arm to benefit you greatly as a sportsman, consider the use of an Elbow Compression Sleeve. Outlined below are tips on how embracing the use of the compression sleeves on your arm can improve your health and hence your overall performance

#1. Protection Of Your Arms From Scratches And Abrasions

A sportsman’s life consists of moving in different environments. Take the case of athletes taking part in the cross country or Boston marathon. Your body can be prone to minor injuries during the training exercises.

That’s why you have to give your arms enough protection. Putting on these compression sleeves will ensure your elbow is protected from minor accidents during the vigorous training or races.

Remember these minor injuries can pose discomfort or infection to your skin. Moreover, the sleeves are designed in such a way that they will stabilize muscles around the elbow region and hence protect them from excessive sliding.
Hence giving you safety even to minor tears in the muscles which could have otherwise occurred

#2. Managing The Muscle Soreness

As an athlete you have to keep up with your training, however, during such training, you might incur some pain on the area around the elbow or sustain a sore muscle. This could be a case of concern since it has the capacity of distracting you from your optimal performance.

However, with when you wear an Elbow Compression Sleeve, the pain as a result of the soreness can be reduced greatly giving you more time to concentrate on your exercises or races. Actually, it is the compression force applied and hence less strain on the muscles that helps alleviates the pain.

Regular exercising, like running, or any other activity that causes vibration to the body result into the contraction or misalignment of the muscles; it is this contraction or vibration that leads to the soreness or swelling in the joints.

#3. Aids Faster Muscle Recovery And Healing

By wearing the elbow compression sleeves, you are aiding your muscles in recovering faster from the previous rigorous activity. Without this help, the recuperation can take much time.

A research conducted and published in the International Journal of Sports further back up this fact; the elbow sleeves increases the oxygen concentration in the tissues around the arms and hence faster healing or performance When you wear this device, the level of the lactic acid formed as the anaerobic activity heightens is greatly reduced. The reduced lactic acid implies the body, therefore, will take less time to repair itself. I the end your muscles recover faster.

#4. Good Temperature Regulation

As an athlete, you, having the ability to regulate your body temperature as a sportsman is an added advantage to your performance. By wearing the Elbow Compression Sleeve, you are able to maintain the right temperature you need both the cold and hot weather.

Since they are made of perforated materials, air can flow through and thus providing the much-needed cooling. In addition, it will also reduce the amount of sweat which could otherwise accumulate greatly. The steady temperature will provide you with much comfort and ease of performance.

#5. Shields You From The Dirt

Strenuous activities like running results into the body producing much sweat in an effort to keep cool. When these sweats mix with other dust which an athlete is likely to pick on the way, it results in much discomfort.

On the other hand, wearing the Elbow Compression Sleeve ensures that your elbow is not directly exposed to these dusts. After the race, you can then easily remove the dust which will have accumulated on the sleeve and not your body. In summary, an Elbow Compression Sleeve is not just worn for beatification, but for health reasons.

It will enhance your performance and quickly aid your body to return to its usual state even after a tiring activity. It will also help you reduce you swellings and soreness on the elbow, which is common in an athlete’s life.

Workout Woes: Three Common Mistakes Women Make At The Gym

Staying in shape is pretty high on many women’s lists of priorities. There are plenty of different reasons why you might want to work out regularly. It could be a desire to look a certain way, or you might just be trying to live a slightly healthier lifestyle. Whatever your reasons are, you likely want to use your time at the gym as productively as possible. There’s nothing more discouraging than putting a lot of effort into your workouts, only to find that they’re not really having any impact. Luckily, if that’s something that you’re dealing with, there are often some pretty simple reasons behind it. This means that you often have to fix one of a selection of pretty simple mistakes in order to start getting the most out of your workout!

Ignoring Weight Training

This is one of the most common mistakes that women make when they’re at the gym, and sadly it comes from some pretty unpleasant gender stereotypes. For one thing, it comes from the idea that women simply don’t have the capacity for strength that men do. The other reason is that there are a lot of stereotypes about what results women “should” get out of their workouts. Many women are taught to avoid getting too muscular because that’s not feminine enough.

These things are both ridiculous, but they do tend to get into many women’s heads a lot of the time. Of course, that doesn’t mean that you should run straight for the heaviest possible weights and potentially hurt yourself. Check out these adjustable dumbbell reviews if you’re looking to get started doing some strength training so that you can find something that fits your personal comfort level. The muscle building that comes with strength training is going to help you get a lot more out of your workout than if you were just focussing on cardio.

Not Refueling After a Workout

Sadly, this comes from more unpleasant stereotypes that surround women trying to get in better shape. You’ll almost always see men at the gym having a protein shake after a workout, and most men’s workout routines involve a pretty hefty amount of calories. Sadly there’s an assumption that a woman at the gym should also be watching their caloric intake really carefully. Of course, it doesn’t take a genius to realize that it’s impossible to have the right amount of energy during any workout if you’re not taking in enough energy in the first place. Make sure that you’re balancing the number of calories you’re eating so that you’re not left exhausted within moments of arriving at the gym.

Not Having Clear Goals

If you don’t have a clear goal to work towards, then you’re going to find it very difficult to find the motivation that you need to stick at anything. A goal to aim for is the thing that gives you the energy you need when you’re faced with the desire to quit. And make no mistake, that desire will appear at some point. When you’re tired and feeling like you just want to give up, having a clear goal in mind is one of the very best ways to give yourself that extra boost you need to motivate yourself. By the same token try to keep your goals realistic, putting in a lot of work but not reaching your goals because they were simply too ambitious, is a seriously effective way to end up frustrated and discouraged.

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.

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