Hydration Tips For Hot Workouts

April 7th, 2012 No Comments

 

As spring heats up turns into summer, it’s important to stay hydrated as you’re working up a sweat, whether it be with your Lima OH personal trainer or cranking it out on the treadmill.

So, how can you make sure you stay hydrated but get a really good workout in the end? Here are some hot weather tips to help you keep your cool:

Eat your water filled foods. Fruits are an excellent source of hydration. Apples, grapes, watermelon and cantaloupe are full of water and are a great way to get both your fiber fill and hydration needs met. These foods are good for a snack or after you’re done with your workout.

Switch it up. If you’re a big soda drinker, try swapping soda for sparkling water. It may take some time to get used to the lack of flavor (although sparkling water can be flavored) and you’ll probably be missing your sugar and caffeine at first, but stick it out. You’ll be taking in fewer calories and be much healthier for it in the end.

Hydrate before and after. If you’re preparing to sweat it out in the gym, make sure you’re hydrated before you start. When your body is hydrated you perform better and can really maximize your workout. You’re also less likely to experience an injury if you’re hydrated. Hydrating after you exercise can also help you recover and help your muscles to adequately recover.

Hydrate throughout the day. Waiting until you feel thirsty is a common mistake people make. It’s easy to forget to drink throughout the day until you’re sitting down to eat or feel thirsty. Keep a water bottle handy so you can drink throughout the day. This habit will help prepare you for the times when you are sweating and losing fluids so you won’t start out feeling drained.

There are a variety of steps that are important to really get the most out of your time in the gym. Going in hydrated will help you feel better and perform better every single time.

 

 

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Getting Back To The Gym After An Injury

April 5th, 2012 No Comments

It can be daunting to get back into a routine at your Lima OH health club after you’ve been injured. Whether you had a minor sprain, a broken bone or had a baby, making life work around your recovery can feel overwhelming.

So, how do you maintain those good workout habits you originally started or create new ones?

Go slow. Don’t expect that you’ll be able to pick right up where you left off. Time off from regular exercise has an impact and recovering from an injury takes time. If you were running you may need to start with walking or using the elliptical. You may find your old routine intimidating or boring so look at other options. Check out a new class, add weights to your routine or mix it up a few days a week.

Write down your goals. Think about where you want to be in a month, six months and a year. You may want to run a 5k, lose 15 pounds or make it through a whole spinning class without throwing up. Whatever your goals are write them down and then develop a plan for how to get there.

Take a friend. Nothing makes a workout easier than doing it with a friend. Plan a time to meet up at your local health club and then stick to it. Once you show up you have the hardest part behind you. Spend that time encouraging your friend and breaking a sweat together. Your workout will go faster and you may find you’ll try new activities that will expand your options.

There’s no easy way to workout, it really is work. But to be the best you each day and come back from your injury you need to put the time and effort into regular exercise. Just like good nutrition and rest are necessary each day, so is activity, so don’t put it off, just make it happen.

 

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There’s Nothing Intimidating About The Gym

March 28th, 2012 No Comments

Nothing says spring like a packed gym. If you’re feeling intimidated by the gym perhaps because of the equipment, the fit bodies or simply because it’s a place that you’re unfamiliar with, then you may need some motivation.

Consider pursuing a healthier you at your nearest Lima Ohio fitness center with these ideas:

Go with a friend. Whether you’re joining a gym or visiting a gym, doing it with a friend makes it easier and more fun. Quite often another set of eyes can help you focus less on what you don’t like and determine what you will like about it. Instead of seeing it as a grueling workout, you’ll see that time spent with that dear friend or loved one will be both refreshing and help you accomplish your workout goals.

Make an appointment. Instead of showing up when you may run into a busy crowd of people, call ahead and find out a good time to come for a visit. You’ll likely get a good one on one tour of the entire fitness center where you can ask questions and get an explanation for that unusual looking machine in the weight room. Having someone show you around will make each subsequent visit less intimidating because you already know your way around.

Do what you like. Nothing can be more awkward and uncomfortable than attempting to do something you have no interest in. If you don’t want to use the elliptical or just don’t know how then it’s worth asking how to adjust the settings. If you aren’t enjoying your workout, then try something new. A workout that full of variety will keep you motivated and enjoying your time at the gym. Some activities may need to be put off for a season and tried again. Once your capabilities improve you may be interested in trying that elliptical machine again.

Don’t let anything about a gym intimidate you. Every fitness center is full of men and women of different abilities. Once you visit and become acclimated to the equipment you’ll soon be teaching someone else how to use that elliptical machine.

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Post Pregnancy In The Gym

March 9th, 2012 No Comments

Pregnancy can be a magical time for women. Your body is working on growing a little one while maintaining your own health and nutrition. Nine months of pregnancy can take its toll on your body whether you’ve exercised pre-pregnancy or not. So, how can you get the body you want after you’ve had children?

Start slow. Giving yourself some grace post baby bearing by gradually adding physical activity back into your routine. You shouldn’t expect to start right where you left off, it will be a journey.

Set goals. While you should start off slow, you should also set some activity goals. You may start with walking or a low impact activity like the elliptical in your Lima OH fitness center. You should also take into consideration how long you are working out. While it may be too difficult to walk for an hour straight try shooting for 20-30 minutes at first. Once you can comfortably walk for this long then try increasing your speed and distance. You’ll soon notice it gets easier and you aren’t as tired. Setting goals will keep you motivated and help you see your progress.

Workout w/ a friend. Exercising with a friend can give you time with another adult that you may be craving if you’re at home with a baby. Meeting up at the gym for a fun class or helping each other out in the weight room can be a great way to catch up and motivate each other through a challenging set.

Strengthen those muscles. If you’re goal is to return to cardiovascular activity only, think again. Muscle burns more fat than less toned muscle. If you’re trying to get rid of some pregnancy weight, lifting weights is a great way to do this efficiently. A common complaint for new moms is a sore body, especially back pain. Strengthening those muscles can combat fatigue and soreness and burn fat.

After you’ve gotten the all clean from your healthcare provider to return to the gym (or get in the gym for the first time) start off slow but challenge yourself to accomplish what you never thought would be possible-to be an in shape mother. Hitting the gym with a friend can be a great incentive to show up and work hard. It’s worth the time and effort to be a healthy mom for you and your family.

 

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The Responsibility Of Exercise

February 28th, 2012 No Comments

Nothing can seem more challenging than maintaining a regular exercise routine. Once you start seeing results, though, it’s quite a bit easier to tap into your motivation.

If you need more tips on how to get the most out of your workouts, try these tips:

Chart Your Progress. If you don’t document how far you’ve come then you’re probably short-changing yourself. Document what you’re doing and how often. You’ll see that your distance, speed and ability increases and once you note your progress it will boost your motivation and confidence. Many people have started off with a goal of running one mile and eventually build up to a marathon. You may not think you could do anything like run a marathon but your body and your ability will surprise you.

Make It Count. All of those opportunities to burn extra calories and get house/yard work done shouldn’t go unappreciated. Shoveling snow, raking leaves and washing windows are all opportunities to burn calories and build muscle.

Workout During Your Workday. Exercising at your desk is feasible if you do a few sets at a time during different parts of your day. A stability ball can be used to sit on and work your core while dumbbells can be used to work in a few sets of arm curls. Doing some of these exercises during your time at work (on your breaks of course or perhaps while you’re on the phone) can free up your time before and after work for your more active and intense workouts at your Lima OH exercise center. This way you may not feel like all of your free time is being spent trying to fit in your lengthy exercise routine and you can feel more freedom to try “fun” activities or classes.

Exercise was never intended to be a burden but it can feel tedious if you’re doing the same routine over and over with no variety. Give yourself the opportunity to try a new class or activity that will break up the monotony and squeeze in activity throughout your whole day for maximum benefit.

 

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Don’t Let Headaches Stop Your Workouts

February 10th, 2012 No Comments

No one needs an excuse to not exercise. Men and women alike have plenty of legitimate and not so legitimate reasons to skip Lima OH exercise. Whether you exercise on a regular basis or are considering a routine that includes consistent exercise don’t let headaches stop you before you’ve even started.

If you’re participating in an intense activity like strength training you shouldn’t be holding your breath the entire exercise or set. If you find yourself getting a headache during or immediately after you exercise then check your breathing. If you can’t breathe while engaging in your strength training then it’s too difficult or you’re doing it incorrectly. For strength training you should be able to comfortably lift/move the weight for up to 15 repetitions. Remember, it’s just as important to focus on your breathing through the exercise as it is to conduct the actual exercise. In order to maximize the movement of oxygen to your muscles it’s necessary to exhale when you’re lifting and inhale when you’re lowering your weight. If you can’t do this you may need to decrease the amount of weight you’re lifting.

If you’re getting headaches later in the day, perhaps hours after your workout, you may have not made the exercise connection. What may be the culprit is skipping your warmup. If you’re jumping right on the treadmill and running as soon as you get to the gym, then your body may not be able to compensate for the surge in blood flow. The headache may not catch up to you until later in the day so begin incorporating warm ups into your exercise routine to try eliminating these pesky headaches altogether.

With New Year’s not far behind and spring just around the corner, now is the prime time to get to work in your local gym. If headaches are keeping you away, make sure you’re staying hydrated during your workout, breathing during your exercises and warming up before you get moving to make your workout really count without the pain.

 

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Give Foot Pain The Boot!

January 29th, 2012 No Comments

People find many reasons to not exercise whether it be time restraints, attitude or physical conditions. One of the most common reasons heard is foot pain. Most exercise requires that you be on your feet so what are the options for a getting a good workout when you’re in pain?

You could rest your injured foot to see if time away from the pounding or the repetitive action helps. Quite often resting any injury will prove beneficial, even if it’s short term. Adding cross training into your workout routine may help as well. Non impact sports such as swimming or using an elliptical machine can help reduce pain and jump start your recovery.

Warm up with light stretching and a period of walking. This gradual build up to activity may help alleviate the pain if not make it less painful.

Make sure you stretch after exercising. Quitting activity suddenly may lead to a tightening up of your feet so take it slow. Moderate stretching can help your muscles and tendons to slowly readjust.

Wear the right footwear. Wearing the right shoes can make all of the difference. If you don’t have supportive footwear this may be the cause for your foot pain. A shoe that is too big, too small or unsupportive can aggravate existing foot pain or lead to it. If you don’t know what type of shoe you should be wearing check with a trainer who provides Lima OH personal training. They could likely recommend a type of footwear specific to your activity. If you have existing foot pain or special foot needs consulting with a specialist is your best bet.

Training for specific activities can help build up your endurance. You may need to consult with a trainer for the best training schedule for your needs and activity. If your goal is a race of some sort then build up to your distance gradually. Just like the rest of your body needs to adjust to the distance, your feet need to adjust to the impact.

Don’t let foot pain be the end of your workout routine. Take the opportunity to get a shoe that fits well and find an activity that is good for you-head to toe.

 

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Finding A Program That Works For You

January 12th, 2012 No Comments

There are countless reasons to exercise. It makes you feel good, look good and in the end you’re a healthier version of you.

If you’re one of many who may be attempting your first race this spring then you may be researching training, training groups, Lima OH personal trainer, nutrition and more. The great thing about a race is that you can be any age, gender or experience level to enter.

You may doubt whether you could complete a race but with races varying from 1 mile to a full marathon they’re geared for a newbie to a highly trained runner. Many stay at home parents are finding that joining a training program of some sort helps them work toward and meet other goals in their lives.

With a training program you’ll find a sense of camaraderie knowing that you are working toward a common goal with other individuals. Because you’ve committed to a training program you’ll also be more likely to show up for the workout and keep coming back because you’ve made a commitment and have developed a bond with others.

You may have joined a training program because you want to lose weight but you’ll gain many health benefits from your participation overall. Many people find that they have lower blood pressure, lower cholesterol, more flexibility, fewer aches and pains and better mental health.

Exercise is not only good for your body but your mind as well. You’ll find that you’re better equipped to deal with stressful situations, you have more energy to invest in your work and home life and when you find yourself faced with a situation that would normally cause anxiety, it doesn’t seem as dramatic as it did pre-workout.

While you may decide that running is (or is not) for you a group exercise or training program may be what you need to get you motivated to try something new and exercise regularly. Look at it as an investment in your body today and your health every day forward.

 

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Doable Goals For The New Year

December 29th, 2011 No Comments

A New Year brings new commitments to health, wellness and good nutrition. If you’re looking for ways to lose weight, feel better and be healthier then don’t overwhelm yourself with huge goals that will bring a sense of defeat within a few days. Instead, set short term and long term goals that allow you to achieve your dreams incrementally.

Watch Your Portions. If you have a tendency to overeat because you’re distracted during a meal or perhaps your portion sizes are just too large to begin with, then try to eat more consciously. Eating while aware of how much you’re taking in and how full you feel can make a tremendous difference in your calorie consumption. And you may be eating too much to begin with, so try to decrease your portion sizes a little and determine if you’re really still hungry after you’ve eaten all of your food.

Be Active. It doesn’t matter what you do but make it a goal to be active several times each week. Whether you take the stairs at work, walk your dog outside instead of letting it run around your fenced yard, take up spinning or go for a swim try something to get you moving. A Lima OH health club can be the perfect place to try out several new activities to determine your fitness level and decide what you really enjoy doing. You’ll soon start to notice a difference in your energy level, how your clothes fit and how you feel about yourself.

Organize Your Time. If you find that you are telling yourself you don’t have enough time to cook healthy meals at home or exercise regularly, then it’s time to sit and look at how you allot your time. You may find that you’re losing precious time each day watching too much television, looking for misplaced items or just over committed to other activities that are robbing you of your good health.

These aren’t overwhelming goals that have to be accomplished right away but with time can help you reach your larger goals. Remember, small changes turn into large accomplishments with time and dedication to your good health.

 

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Winter Weather Workouts

December 8th, 2011 No Comments

Winter is definitely the least active time of year for many of us. Shorter daylight hours, colder weather and the abundance of comfort foods make it easy to stay inside our warm homes instead of getting out to be active.

If you need some motivation to stay active during the winter, consider a Lima OH fitness center, where you can avoid inclement weather and count on hours that will fit into your schedule.

If you need a little extra motivation, here are some good reasons to visit the gym any time of the year:

Physical Activity Controls Weight. Whether you are trying to maintain a healthy weight or lose weight, exercise burns calories. You may be trying out a new spinning class, yoga or swimming laps but everything counts. A brisk walk may be what you can fit into your schedule but don’t discredit those small bursts of activity throughout the day. Taking the stairs at work, parking farther away from the gym to just walk in or several trips up and down your stairs at home will all benefit your calorie crunching.

Exercise Is Heart Healthy. More than heart healthy, being physically active is good for your entire body. You may be fighting off a cold, trying to lower your blood pressure or managing arthritis, being physically active can help you get healthy and stay healthy. Physical activity boosts your good cholesterol and lowers your bad cholesterol, making it less likely for you to suffer from heart disease. Exercise can ease arthritis pain and help you manage hundreds of other diseases by keeping you flexible and lowering your weight.

Exercise Works Magic From the Inside Out. Aside from the physical transformation that can take place when you exercise regularly, exercise improves your mood. When we are active we get a boost of that feel good natural chemical, serotonin. Serotonin is released making us feel good and making us want to keep doing whatever it is that made us feel so good to begin with. When you feel good your frame of mind (including how you feel about yourself) improves.

There’s no right reason to workout as long as you workout. Regular exercise can do more for your physical health and mental health than you may have thought. And preventing health problems down the road can save you heart ache and money, so find something you like to do, grab a friend and get moving.


 

 

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