Often times, the simple basics of nutrition are overlooked. Many people start the year off by attempting a “diet” and most have likely been deterred from it already. While there are a lot of different aspects to nutrition, sometimes all of the parts get lumped together and the most important pieces get lost. Continue reading “The Simple Basics Of Nutrition”
Category: Beginner Fitness Tips
The Importance of Consulting With Your Doctor Before Exercising
Staying physically active is important to maintaining a healthy lifestyle, and regular exercise is a great way to keep your body and mind healthy in a variety of ways. Whether you are just starting to work out or currently live an active lifestyle and want to challenge yourself more, it is always important to talk with your doctor before starting a new exercise routine.
Your Doctor Usually Knows What is Best
While you know your body the best, visiting your doctor before exercising can still be helpful because they may be able to identify things problems in your body that are difficult to self-diagnose. By talking to your doctor, they can advise you on what type of exercise program may or may not be the best fit based on your physical ability. For instance, if you have never run in your life starting with a beginner’s program or a steady jog would be safer than suddenly trying to run a 5K.
Additionally, your physician will be able to tell you if you should be exercising more based on your current physical condition or if you need to slow down to avoid overworking your body.
Keep in mind that moderate physical activity is generally safe for most people. For example, a brisk walk would be okay to take every day, but anything more strenuous could cause a problem to arise until your body gets used to the activity.
To be proactive, here are some tips for when you should talk with your doctor before exercising:
- You have an ongoing or existing medical issue like high blood pressure or cholesterol, asthma, diabetes, joint pain, et cetera.
- You just underwent any type of medical procedure.
- You are pregnant or trying to become pregnant.
- You feel like you are significantly overweight.
- You are regularly being seen by a doctor for a medical condition.
- You are not currently physically active for at least 30 minutes two to three days a week.
Still Exercising? You Still Talk to Your Physician
Keep your doctor’s phone number handy, because every once in a while they can provide an assessment to see if it you need to slow down or if you can do more. If you are easing back into a regular exercise program, you should not be running long distances or lifting extremely heavy weights right off the bat.
Likewise, if you are more advanced, listen to your body and take a rest and try not to push yourself too far. Sometimes, pushing your body too far with exercise can be just as detrimental as not exercising at all, so always err on the side of caution.
Here are some situations where you should call your doctor while you are working out:
- You have shortness of breath often or get dizzy and lightheaded easy
- Experience any pain or numbness in muscles or joints for an extended amount of time
- If you get serious headaches during and after working out
- Your heartbeat is very pronounced or rapid
- You have extreme lower back or lower leg pain during normal, everyday activities even during rest
It should also go without saying that if you feel like you have hurt yourself in any way, shape or form during exercise that you should call your doctor immediately. Even if the pain or discomfort of a movement is mild or last for a short time that is enough cause to go in for a check-up.
Always Listen to Your Body
At any time if you feel the least bit unhealthy, do not hesitate to consult with your doctor. Sometimes when something may not feel like a big deal to you, there could be an underlying issue and a simple check-up could provide an easy remedy. Stay proactive by listening to your body and talk with a physician before you start a new, more rigorous program or about using certain equipment.
By talking with your doctor, together you can address any unique challenges you may have towards physical activity. Some can even make a specialized diet and exercise plan tailored to fit your own needs and goals. Your doctor can easily provide you an assessment of your current fitness level to help you learn where it is appropriate to start. Remember, working with your doctor is a great first step to maintaining a healthy lifestyle.
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Does The Timing Of Your Workout Affect Performance?
Thanks to seemingly busier schedules, we all have to work out whenever our schedule allows us to. However, if your schedule is more flexible, you may be wondering if there is an optimal time to work out for maximum results.
To simply answer the question of “Is there an optimal time to work out?” in general terms, consistency and a routine meal plan will provide optimal results for a performance based event and general health. Continue reading “Does The Timing Of Your Workout Affect Performance?”
Setting Realistic Fitness Goals For The New Year
The New Year is almost upon us and that means many people making resolutions to finally get fit in 2018. While setting this lofty goal is made with good intentions, it is also a good way to lose your resolution motivation quickly.
Here are some tips on setting realistic fitness goals and keeping yourself motivated during the New Year: Continue reading “Setting Realistic Fitness Goals For The New Year”
Transitioning Your Workouts Indoors
Fall is in the air and within the next few weeks, many of us will be taking our workouts inside. In order to stay motivated and keep you on the path to improved fitness, there are a few tips to consider when moving your workouts from outside back indoors. Continue reading “Transitioning Your Workouts Indoors”
Finding Your Support Systems
All of us need a good support system when we begin exercising, and that support can come in many forms and fashions.
Finding a good workout partner is crucial since you will be working out together and can help motivate each other, which is where a lot of your support will come from.
You can also find support from you family, such as your spouse doing things for you to get your day going or saying encouraging things.
Here’s what you should know about finding your support system. Continue reading “Finding Your Support Systems”
How to Create Your Own Fitness Challenge
Starting a fitness challenge can be a great way to hold yourself accountable for your fitness actions. By including others like friends, coworkers, neighbors or family, the process is typically much more fun to go through and builds camaraderie.
Whether borrowing an idea from an already-existing challenge (like starting your own “Biggest Loser” contest) or setting one up with your own rules and regulations, consider these tips to ensure it goes as smooth as possible: Continue reading “How to Create Your Own Fitness Challenge”
Daily Activities To Improve Your Overall Health
If you’re trying to get healthy or find a way to get in more exercise, you have to remember that there is a difference between exercise and daily activity. But don’t let that difference get in your way. There are many daily activities that can help improve overall health while completing chores and spending time with loved ones. Continue reading “Daily Activities To Improve Your Overall Health”
Why Hydration Is Crucial For Getting The Most Of Your Workout
It seems like the most simplistic and overused piece of advice when exercising: “Stay hydrated.” Though some of us get tired of hearing this advice over and over, it’s an important piece of advice and not at all hard to keep up with. We can all benefit by keeping a bottle or two next to us while exercising. Let’s learn why hydration is crucial to getting the most out of your workout.
Why Should We Stay Hydrated?
It doesn’t matter if you are working out in the winter or the heat of summer – staying hydrated is an essential part of exercising and maintaining our health.
When we sweat, our bodies lose water. Drinking plenty of water is key to rehydrating when the body experiences as much fluid loss as it does when we sweat. Additionally, lean muscle tissue contains lots of water – more than 75%. When the body loses water without replenishment, muscles become more easily fatigued therefore many either can’t complete the workout or need to take frequent breaks. Drinking water also regulates body temperature and hydrates joints. By drinking water, nutrients are transported and give the body energy to keep going during a workout.
What Happens If We Don’t Stay Hydrated?
When working out for long periods of time, there are many dangerous consequences that follow when we do not hydrate properly. A few of those consequences include:
- Dry mouth
- Dizziness
- Overheating (heat exhaustion/heatstroke)
- Decline in performance
- Muscle cramps
- Nausea/vomiting
- Lack of sweating
If any of these symptoms are experienced during a workout, stop to take a break and get something to drink. Safety should always be your number one priority when exercising. Don’t think that you can push through your workout and drink later. Stop and rehydrate before continuing.
How We Can Stay Hydrated
Stay properly hydrated with the following tips:
- Drink 17-20 ounces of water 2-3 hours before the start of a workout.
- Hydrate with 8 ounces of fluid 20-30 minutes during warm-up.
- Drink 7-10 ounces of fluid every 10-20 minutes during the workout.
- Drink another 8 ounces within 30 minutes of finishing the workout.
- If a workout lasts under 60 minutes, hydrate with water.
- If a workout lasts more than 60 minutes, then replace lost electrolytes with sports drinks.
Pro-tip: While sports drinks are a good way to stay hydrated and replace electrolytes, it’s important to balance them out with water since they can be packed full of sugar. If you have trouble remembering to stop and take a water break, set a reminder on your mobile device or exercise with a friend so you can hold each other accountable.