Tag: workout

Weight loss

8 Common Mistakes While Doing Workout That May Sabotage Your Health

Author Byaqilrl

If you are hitting the gym every day, then you’ve already started the great thing for your health. But, you don’t want to sabotage the progress by doing anything that could hurt you further. Unfortunately, we do many mistakes in your gym that results in affecting your health for longer time.

It might be something like not following the regular routine or something like not paying attention for good hygiene. Anything you work for your body, you should take minimum care and caution.

Well, many people will run towards the goal without initial planning or proper care to achieve it. Patience is hard to employ especially when you are already in the gym, but one step forward and two steps backwards is not the productive way to follow.

Finding well designed workout plan is the best way to work better and even to avoid harming your health in long terms. Here are 8 common mistakes that we all do and need to avoid while doing workouts.

8 Common Mistakes While Doing Workouts

1. Learning By Copying Others

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Not sure how to do exercise properly or how a machine works? Seek out by asking your trainer. But never try to copy others to do your work out. Copying others will not help you either this is not an efficient way to maintain the perfect posture of your body.

The next best thing is look for DVD’s produced by qualified trainers and practice them in front of the mirror until you get right posture.

2. Setting Unrealistic Goals

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This is the most common thing we all do, we often tend to forget our goals and break them in the middle. Be mindful of the goals, you’re setting to yourself and it is important to hold yourself accountable with healthy accomplishments and rewards.

Stop focusing on big resolutions instead focus on small daily objective. If you’re hoping to get washboard abs with the help of a workout try setting some smaller goals like make it a few set of crunches a day.

3. Concentrating Only On Cardio Exercises

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Just as you wouldn’t eat one type of food every day, you should not do exercise only of one type, whether it’s just cardio or just strength training. Well, your skeleton needs resistance to strengthen bones said by personal trainer heather L Tyler NSCA- CPT.

Cardio is great, it’s just an initial step for the beginners who has not experienced exercising for prolonged periods, but spending plenty of hours will not worth it in your workout routine. Better combine cardio exercises with resistance building to increase your calorie burn.

4. Exercising On An Empty Stomach

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Working out on an empty stomach will not only burn more fat but it likely sabotage your effort by locking your energy said by Goodson. You must consume pre workout snack which will help you to increase energy by fueling your workout.

Here are few complex carbs and proteins options you can eat before workout- apples, a slice of wheat bread with one teaspoon of peanut butter or handful of almonds or even a wholegrain granola bar. If you train in the morning make sure to take small snack like a banana, protein bar or peanut butter crackers.

5. Not Drinking Enough Water

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According to greatiest, you must drink more than 20 ounces of water while doing workouts. Water keeps your body moving and adequately fueled during workouts so you need to drink lots of water before, during and after workouts.

6. Not Resting

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If you are doing workouts without taking any breaks it might result in harming your health and that’s the reason you need rest while workouts too. Well, coming back to the gym without recovering might give you failure.

If you’re muscles haven’t recover or you haven’t have proper sleep and you haven’t eaten nutritious food then your energy levels become low and your heart rate will be elevated. This results in distracting your concentration that affects your workout.

7. Skipping Shower

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You might feel, it’s not quite important to take shower after your workout session, but showering after exercise is one of the important things you must do. Because leaving sweat and bacteria on your skin will cause breakouts and infections not to mention unpleasant odor.

So, just leave yourself sometime after workout and then change in to dry clothes. If you really get time to have shower then use baby or gym wipes to get bacteria off from your skin until you have time to change.

8. Sticking To Same Routine

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Once you eventually find something you love, it’s easy to make it a habit. These habits can become a little bit excitement after a while, so don’t fall in to fitness rut.

Because working out involves trying new things to provide new challenges to your body to get in to desired shape. So, switch up the workouts for every four to six weeks is ideal according to women’s health. However, this helps you to recognize the drawbacks and what you need to improve on and how you can keep working to accomplish goals.

8 Common Mistakes While Doing Workout That May Sabotage

Health Care

5 Easy Ways To Stick To Your Diet And Workout

Author Byaqilrl

It might be not possible for everyone to stick to a perfect diet and work out daily. Many people try to find out excuses for exercising and following a diet.

But the right attitude and few tricks will keep you focus on your workout and your diet. In fact, according to recent research, anything that is followed continually for more than 40 days will emerge into our life style as a habit.

Then we don’t need to put conscious effort to do things what we have planned. In this article we are going to see 5 easy ways to stick to your diet and workout without having a second thought.

5 Easy Ways To Stick To Your Diet And Workout

1. Set Realistic Goal

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It’s important to set realistic goals in your regular routine in following diet and doing workout. Start with some small changes in your day to day routine. For example if you are not capable of lifting more than 100 pounds, then start with lifting 10 pounds in a day.

Don’t think or concentrate about the end goal, rather following simple routine will help you in maintaining healthy structure with healthy food as well.

Concentrate on nutritious food in your diet, stop yourself from having all junk food. Muscle mass play a major role, so you should ideally aim for more energy, better health and happier mood.

2. Get A Head Start

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Once you have decided to do something, and then don’t find excuses to stop it. Just remember to start out slow so you don’t get burn out.

However, when changes are too drastic, then it becomes hard for us to stick around because they are so different from our normal routine. Try to start working out and eating healthy once you decided, so it becomes easy for you when time flies.

3. Identify Your Trigger Foods

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We all have certain foods that we can’t resist, identify them and make peace with them. Don’t cut them completely from your life, because if you cut them out of your life you will crave them more to have it.

Instead of avoiding these foods completely from your diet, have them once or twice in a week. Set a goal to eat healthy foods and be more ideal in following them.

4. Track Your Progress

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Monitoring your progress from day one will keep you motivated when you begin to see the results. You can do it by choosing hundreds of free tracking apps or simply you can write down the diet and your workout. This process helps you to observe diet and fitness patterns and make healthier changes.

5. Manage Your Time Well

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This is the common most excuse from many people when they decide to do workout. Plan your workout for a week and hold yourself accountable. Working out in the morning before starting your work is a great way to stay motivated throughout the day.

It also helps you to make healthier choices, so choose time when you have most energy. Even meal planning is also essential to stay healthy. Instead of running to fast food centers it’s better to make healthy food in your home.

Spend your time wisely by planning accordingly.

5 Easy Ways To Stick To Your Diet And Workout

Health Care

10 Common Workout Injuries And Ways To Avoid Them

Author Byaqilrl

Injuries are quite common when you work out every day. Sometimes it is a matter of posing a wrong posture, or sometimes it is the matter of choosing a wrong activity for your particular body type or physical conditioning.

Even not taking enough rest, repetitive motions of same exercise can result in pain and injury. Unfortunately there are many people who continue work out without proper guidance they follow other people’s advice which may also lead to an injury.

Whatever may be the reason for injury. This article will help you to get rid of these injuries during workout.

So here, we will discuss 10 common workout injuries and how to avoid them.

10 Common Workout Injuries That Can Be Avoided

  1. Knee Injury

Knee injury is the most common injury during workouts. Knee joint is very important and any injury near knee can immobilize a person.

Warming up before starting exercise for free blood flow in your leg may help you in a way to relieve the pain in your knee. Try not to put pressure on your knees and don’t lift any heavy objects that may cause pain.It’s better to try gentle stretching and bending exercises first.

2. Ankle Sprain

The most common of all work out injuries is ankle sprain. This usually happens when you suddenly jump on the treadmill while doing it in indoors. Outdoor treadmill will make you to lose focus and you might misplace your legs when treadmill is moving.

If you suddenly jump on treadmill, it may lead to unnatural direction of your ankle and causes an injury.So, don’t ever try to jump on treadmill while it’s running.

3. Low Back Strains

Another most common injury in workouts is lower back strain. Dead lifts and improper squats are major cause for strain in lower back. Nerve compression and disk herniation can also occur.

The best way to prevent lower back strain is by maintaining good posture while doing exercise.You may even try lying on your back on the floor with your feet flat and your knees bent. Once your posture is correct, then only lift weight.

Note

You should never add to your shoulders before you are not in right posture.

4. Shin Splints

Shin splints can be commonly see in runners and people who participate in jumping and other sports. This is pain and usually occurs inside the edge of shin bone. Running uphill and downhill may increase the pain in your bone.

It’s a good idea to warm up before starting your exercises and its better not to run, jog in straight away too

5. Stress Fractures

Stress fractures happen when you repeatedly do the same exercise in one place. Majority of stress fractures causes in bones, foot and heels. If the pain around the area worsens, when you walk, stand or exercise then it is a strong sign that you have stress fractures.

The common way to avoid these stress fractures is a quite warm up before starting your workout.

6. Pectoral Injury

This is one of the serious as well as common injuries that occur when we have lost control in balancing dumbbell. If you lose control on dumbbell during heavy bench press, it leads to tear of pictorials muscle. You may also feel tearing sensation in the chest and upper arm.

Make sure not to lift heavy objects initially. It’s better not to lift weights that are beyond your capability.

7. Patellofemoral Syndrome

10 Common Workout Injuries And Ways To Avoid Them

Patellofemoral syndrome is usually a pain beneath the kneecap causes when you sit with bent knees for long hours or running down the stairs. Sometimes jumping or squatting may also leads to runner’s knee.

The best way to prevent it by taking plenty of rest and hydrating your body is good to avoid this injury.

8. Rotator Cuff Injury

Rotator cuff mainly consists of four main muscles around the shoulder joint. It helps to stabilize the shoulder joints. If you experience any pain near the joints then it a sign of rotator cuff injury.

This happens due to repeated overhead activities like swimming and throwing ball. Maintaining good posture while doing exercise and avoiding heavy weights during overhead workouts is the best way to prevent this injury.

9. Glenoid Labrum Tear

If you feel uncomfortable catching sensations in your shoulder and clicking sounds then it a cause of glenoid labrum tear.

You can avoid it by stretching your hand, but after completion of your warm-up session for 15-20 minutes. Even though it’s hard to prevent this problem but you can stop it by getting worse by seeking medical attention.

10 IT band Syndrome

It is commonly referred as iliotibial band syndrome that usually happens for cyclists and runners. This usually occurs when the ligament in legs become tight and inflamed. Cycling may increase the pressure in the knees and worsen the injury.

The best way to avoid it, cyclist make sure that the heat of their seat is perfect and runners need to do warm up before they start their run.