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Category: Health & Wellness

Three common excuses for avoiding exercise and how to ignore them

Posted on by Angie Tinsley

If you’re anything like the rest of us, it’s actually stepping onto your home gym equipment that’s the hardest part. Most often we find reasons, big or small, for avoiding exercise that day. There are always excuses to skip the gym. However, once you find that motivation and tell yourself reasons why you should be working out, you could be on your way to better overall health. Here are some of the top excuses when it comes to breaking a sweat:

I’m Too Busy

Of course, with a hectic schedule, exercising can be harder to come by. But this doesn’t mean it should be ignored altogether. Working out can be a big stress reliever from everything you have on your plate.

“You make your schedule and can find the time to devote 45 minutes to one hour to you,” explained The Huffington Post.

If you mark your weekly calendar and make time for a workout, even if it’s short, you’re less likely to skip it. You won’t have the same “I ran out of time” excuse because you made time! If you find there are days when you simply can’t spare an hour, try to fit in a little movement here and there. Forbes said ten minutes can really add up if you make a habit out of it. Take the stairs at work or go take your dog for a quick walk in the morning.

I’m Too Tired

When your alarm goes off first thing in the morning, it’s natural not to want to hop right out of bed and onto a cardio machine. When the morning sneaks up on you, remember why you want to work out. Really getting to the reason behind getting fit – whether it’s to relieve stress or just become healthier in general – you’re more likely to be motivated and stay motivated. Everyday Health said that once you get in the habit of up for an early morning jog, your body will become used to it and you’ll find it gets easier to wake up.

I Don’t Want To Exercise In Front Of Others

For some, going to the gym and breaking a sweat around strangers isn’t their idea of a good time. And who can blame them? According to Forbes, women are actually less likely to take a walk if they don’t see other women in the area exercising. Home gym equipment is an easy way to solve this issue. True Fitness designs premium cardio equipment like bikes, ellipticals and treadmills that are dedicated to giving you a smooth and quality workout. The TRUE Motivation Series of treadmills provides another layer of motivation for home workouts as well, with options like a heart rate cruise control that keeps you at a cardio level perfectly suited to your needs for the duration of the workout.

Three things you should never do before a workout

Posted on by Angie Tinsley

When you’ve finally found the motivation to hop on that elliptical machine, you’ll want to make sure you get the best and safest workout possible. Although your workout is important, what you do before your workout can actually make a difference in your exercise plan and progress! Make sure to avoid these pre-workout blunders to ward off injury and shed off those excess pounds.

Never skip stretching
Stretching before exercising is one of the best ways to prevent injury. It loosens up your muscles and gets them warm for an intense workout. Improving Your World says that when muscles are stiff, your overall fitness will be negatively affected. When you have more flexible muscles before a workout, you’re likely to have full range of motion. The Mayo Clinic said that stretching also increases blood flow to the muscles. However, it’s important to remember to never stretch cold. Yes, stretching is important, but stretching when the muscles are cold can lead to injury.

“Instead, warm up with five minutes of light cardio or start off slow for the first 10 minutes of your run, bike ride or swim,” explained Self magazine.

Never work out on an empty stomach
Working out before you’ve eaten anything can cause muscle loss, according to the Strength and Conditioning Journal. Brad Schoenfeld, president of Global Fitness Services and a professor in the department of exercise science at Lehman College, spoke on this, saying:

“When you’re hungry, your body goes into survival mode and draws protein away from muscle, where it’s less crucial to survival, than from your kidneys and liver, where the body normally looks for protein.”

When you lose the muscle mass you worked so hard for at the gym, your metabolism slows down, making it all the more difficult to slim down. However, it’s important to keep in mind that eating too much or eating the wrong foods can really be detrimental to your workout as well. Eating too much can leave you feeling less energized and even lead to cramping, producing a lower quality workout. U.S. News and World Report suggested you avoid salty french fries and carbonated drinks – i.e. carbs and sugar – before any workout. This is a good way to give yourself and upset stomach and a not-so-great workout. Instead, Her Campus recommended Greek yogurt, toast with peanut butter or fruit.

Never workout dehydrated
Because our bodies are about two-thirds water, it’s vital for your body to get enough H20 for an effective workout. Her Campus suggested drinking one glass prior to your workout to ensure that you’re hydrated. But, don’t overdo it! Drinking too much can leave you feeling full and bloated.