Fitness Tips

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Just Cool It! - Cooling down should be part of every workout routine. A cool down helps your body recover from the stress of exercise and helps the circulatory system return to a resting state. Not cooling down can lead to dizziness and fainting... not a good idea with sharp metal objects typically found in gyms! A typical cool down can be light aerobic exercise at a slow rate or stretching.
Stretching the Truth - Stretching is highly recommended either before or after your workout but can really be done at any time. Corrective stretching is done before exercise but after a warm-up to lengthen chronically short muscles and help your body remain aligned properly. Relaxation stretching is done after exercise to lengthen muscles and help them return to their pre-workout length. Both types are good and should be done regularly, and should only be done when muscles are warm and should feel comfortable and painless.
Working Out... COLDFitness Tips - As the mercury drops, exercisers need to take extra precautions while exercising outside. A common cold weather workout error is wearing too many clothes rather than to few! Exercise raises the body temperature and too much clothing doesn't allow the body to breathe... resulting in overheating. The solution is to dress in layers that can be peeled off as you warm up, and put back on as you cool down.
Cold Weather Aerobic Exercise! - Are you looking for an outdoor activity that will give you a great workout without giving you a chill? Have you tried cross-country skiing? This sport gives you an all-around workout, can be done with friends and allows you to see some really beautiful scenery. Cross-country skiing uses muscles in your shoulders, back, chest, abdomen, rear-end and legs. You can burn about 700 calories an hour and there is a very low risk of injury. So, what are you waiting for? Grab your friends, strap on some skis and head to the snow for a fun workout!
Sick = Rest! - Many exercise fanatics find it difficult to take a break... even when sick. Exercise puts a temporary stress on the body and immune system, which may prolong your illness. It may be OK to work out when sick (depending on the severity) but a day or two of rest is usually just what the doctor ordered. A short break won't have a negative affect on your overall goals.
Workout because... - Work out because you want to and not because your doctor, spouse, significant other, peers, etc. told you to. You'll never make it if you are just doing it because someone said you should exercise. You'll make it when you want to do it, because you deserve it and because it feels good!
Getting on the Right Track! - If you don't keep track of your workouts and improvements, how will you know if you're making progress? Whether it's fat loss, building muscle tissue, or just feeling better, keeping a log helps and motivates you to get there. When you see where you were and where you are, you realize you're making progress! Our Fitness & Nutrition Tracking program is afree, easy to use and will help you reach your fitness goals!
Like to be Rewarded! - Who doesn't like to be rewarded for his/her hard work? Set goals that can be measured and aren't too aggressive that they're impossible to attain. When you reach each goal reward yourself. This can help keep you motivated and moving in the right direction.
On to Plan "B" - Always have a back-up plan in case your primary workout goal suffers a setback. For example: If you trying to lose weight but don't reach your goal, a back-up goal might be to finish 30 minutes on the treadmill. Don't look at a "setback" as the end... look for something positive and feel good about the achievements you've already made.
Achieving your Goals! - Set goals that can be measured and specific to you. Goals like "weight loss or muscle gain" are usually too general. Be more sepcific like: losing 20 pounds, curling 40 pounds, etc. If your goals are large, break them up into smaller pieces (e.g. losing 5 pounds in 1 month, 10 pounds in 2 months).
Quick Fix... Dream On! - Eliminate the phrase "quick-fix" from your fitness vocabulary. There is no such thing as a quick fix and you're fooling yourself if you think there is. Good things come to those who wait and any health and fitness goals are going to take effort on your part.
Hide-n-Seek! - Sugar is an expert at playing hide-and-seek! Watch for hidden sugar in foods, often disguising itself using another name. Ingredients like corn syrup, honey, maple syrup, maltodextrin, sucrose or any ingredient ending in "ose" is also known as sugar. Hidden sugars can pack on calories quickly so make sure you count them in your daily calorie intake.
The longer you exercise in a single session, the more prone you are to injury. Although fatiguing your muscles is generally a good idea depending on your goals, a fatigued muscle is more easily injured. Using proper form and technique becomes even more important when your muscles are fatigued.
Building muscle through weight training helps burn fat, since muscle burns energy by supporting and moving your body about. Even when you're sitting still, muscle burns more energy than fat. This is why weight training is an essential part of a healthy weight maintenance program.
Regular, moderate, aerobic exercise three to four times per week is an important part of the equation to burn stored fat.
Eating 5 servings of vegetables and fruit a day will reduce cancer and heart disease by 20-40%. An increase of only one serving of vegetables and fruit a day can decrease your risk of death from heart disease by 20%.
Increasing activity by just 15 minutes a day will: increase energy, increase self esteem, decrease anxiety and depression, decrease weight, and decrease risk of heart disease, diabetes and high blood pressure.
Get a plan - "If you fail to plan, you plan to fail". Work out a detailed strategy because willpower doesn't work! To lose weight and keep it off, you must have a strategy.
Reduce your stress with this simple technique - Deep breathing - breathe in through your nose 3 counts, hold your breath for 2 counts, and breathe out for 2 counts. This acts to slow the heartrate and bring a calming effect to the body.
Keep a Positive Mental Outlook - There is a definitive connection between living well and healthfully and having a cheerful outlook on life. Thought for the day: You can't be unhappy when you're smiling or singing.
Wear your Seat Belt - Statistics show that seat belts add to longevity and help alleviate potential injuries in car crashes. Thought for the day - Buckle down and buckle up.