Tag: Workout

Exercise Warning Signs That You Need to Know

Nothing has caused more injuries and set back more people’s fitness journeys than the old adage “no pain, no gain”. It makes people think that they need to push through the pain in order to reach their fitness goals. While it’s true that you have to muscle through some discomfort in order to get better, it’s not true that you should be in agony at the end of a workout. In fact, there are plenty of warning signs that your body gives you right from the start. If you know what to look for you’ll be able to stop before you cause yourself a severe injury that will take a long time to recover from. You’re too dedicated to fitness to set yourself back by getting hurt.

Excessive Soreness for Several Days

Be Aware Of Soreness That Lasts For Days
e Aware Of Soreness That Lasts For Days
A little delayed onset muscle soreness is nothing to be concerned about. Yes, it can be unpleasant, but a mild ache or burn in muscles that you’ve been using is normal. There’s a delayed buildup of lactic acid and the breakdown of your muscles to contend with. However, you should be wary of muscle soreness that seems excessive, or that lasts for longer than it should. A normal bought of delayed onset muscle soreness shouldn’t prevent you from going about your day as normal. While it might not always be pleasant, it should never be anything that you can’t muscle through if you have to. If you find that you’re not able to do the things that you normally would, or if the pain persists for more then three or four days even though you haven’t been hitting the gym anymore, there’s cause for concern. You’ll need to apply ice packs and, if nothing else helps, go to the doctor and be sure you’re alright.

Swelling an Ice Pack Can’t Bring Down

Back to the ice packs: you should always be able to bring swelling down with a cool cloth applied to it, or an ice pack wrapped in a towel. There shouldn’t be anything going on that you aren’t able to clear up yourself with an ice pack. It’s fine if you take the ice pack off and the swelling slowly returns; that means that you injured something, but depending on other factors it might not be that bad. It’s when even an ice pack can’t make a dent in the swelling that you need medical attention.

Nausea and Headaches

Nausea And Headaches Should Be Taken Seriously
Nausea And Headaches Should Be Taken Seriously
If you’re ever working out and you start to get sick to your stomach, take a rest. The same thing goes for getting a sudden headache. Putting your body through stress is a complicated balancing act, and it can be really tough to deal with. If your body starts sending you strong signals, stop and listen. You might be dehydrated, which can account for both the nausea and the headaches. Your blood pressure might have spiked, which is always a good reason to calm down and let your body sort this out. You don’t want to push through the pain when the pain is a sign that you’re at your safe limit. Take a breather and come back to this when you’re stronger.

Shaking by the End

You don’t want to keep pushing yourself to the point where you’re in tremors. Despite what people have you believe, there is a physical limit to what you can do. When your muscles are shaking you’re on the verge of being tossed out; your muscles can’t take much more. When you stop when your muscles are shaking you were this close to them giving out entirely. That’s going to cause damage and extreme pain, no to mention the risks that come with handling machinery when you’re too weak to do so safely.

Active Aversion to Exercising

If you used to love to exercise and now it’s nothing but a chore, you might be pushing yourself too hard. You don’t want to just give up on something; that’s not the best way for things to go. If you used to be having a good time exercising and now you don’t, you might be pushing yourself too hard. If you keep pushing until you’re entirely burned out you’re not going to be doing yourself any favors in the long run.

How to Get Healthy Without the Gym

The gym is unsanitary, expensive, full of judgmental people, and it can sometimes be really hard to motivate yourself to get up and go tackle the challenge of the gym. The good news is, you don’t need a gym membership or a yelling personal trainer to get fit and to lose that holiday weight before beach season. All you need is willpower, motivation and a firm diet with consistent exercise.

Morning Walks

Morning Walks Are Good For Your Health
Morning Walks Are Good For Your Health
You should start out each day with some form of mild exercise. A morning walk is a great way to get your body in the mode to start burning calories and getting into the spirit of the day. A morning walk will start you off right and make sure that you are totally ready to meet your day head on. It doesn’t have to be long or vigorous at first, just a couple times around the block or a short walk about on your treadmill will do the trick, if you don’t like being outside either. If you’d rather hike, do that, and if jogging is more your style, that is great too. In the end it’s just about getting moving in the morning, and if you can do that you will be off to a great start.

Diet

You Don't Need To Hit The Gym To Get Healthy
You Don’t Need To Hit The Gym To Get Healthy
What you eat is important whether or not you do use a gym to get fit. Eat protein to fuel muscle building, and lay off of the carbs and fatty foods. Fish, chicken, turkey, vegetables and fruits are your best friends when you are trying to get fit, no matter what. Make all of your meals before you go to work so that you aren’t tempted to buy food that is bad for you. Avoid sugary drinks and other calorie heavy beverages. Drink plain tea or coffee, or better yet just stick with water.

Working Out at Home

You can design your own workouts at home. It takes more commitment than it does to go to the gym, and requires you to be absolutely honest with yourself. So do internet Pilates or commit to doing ladder crunches every day. The better you get at it, the more comfortable you’ll be in public and the more it might be good for you to get into the gym. Bodyweight workouts are exactly what you need when it comes to your workouts, and they will help you just as much as lifting weights will. Planking will kick your butt faster than weights at a gym will, so give that one a try with a home timer, just to start out.

Yoga

Try Yoga
Try Yoga
Doing Yoga is a great way to exercise and improve flexibility even for people who hate exercise. Joining a Yoga studio is often a good way to ease into the social workout structures. No one cares what you do with Yoga, as they are all focused on their own practice, and it’s a perfect place to just start up and go. Don’t worry about looking the part or being good right off, it takes time and the faster you realize that, the better your experience will be. So give Yoga and other alternatives to traditional workouts a shot, and you may find that you really like the results and that you are very into the practice itself. If you can find something you like, all the better, it will help you on your path to fitness.

Drink Water

Drink a gallon of water a day. The water will help you process everything you have done in the day and will keep your body working happily and healthily. You also will be full up on water and your appetite won’t be a strong or as intense, and you will feel full quicker and longer. Drinking at meals will also help calm your appetite, as once again your stomach will get fuller quicker. Get ready to feel the burn from the comfort of your own home, and get fit without the hassle or judgment.