The journey to good fitness is not always an easy undertaking. Even if you have been extremely active in the past, you know that sometimes life gets in the way and your fitness level dips. If you are you are looking to get back on the bicycle so to speak, keep these tips in mind before starting a new program. [Read more…]
Getting back in shape after the traditional Christmas feeding frenzy has prompted a 90 per cent rise in sales of fitness gadgets at John Lewis in the last few days before Christmas.
Gyms and spas can have hot tubs and jacuzzi facilities for you to use, and although it may seem like a good idea to soak in one of these after working hard in the gym or after going for a quick run if you have your own at home, it probably really isn’t great for your body, no matter how achy your muscles may be.
If you’ve ever been in a hot bath or shower before and felt light headed, this is because your body is trying to cool your body down as the temperature is too hot. You can run the risk of this lightheadedness and fainting if you enter a hot tub after you’ve exercised. Even if you’ve been out exercising in the cold weather, your internal temperature will still be high and so it’s best to stay away as soon as you’ve finished a workout.
The reason for this is because your body has been working hard, your muscles have been overworked and when you stop exercising, your heart and body carry on working to try and get your body temperature back down to being normal again. Think of it as trying to cool down a hot spoon by running it under a hot tap, your heart works overtime on trying to keep your body cool, and you aren’t helping it do that. This can cause chest pains and lightheadedness as your body is carrying on as if you are still exercising.
I’m not telling you to not use your hot tub after you’ve had a workout, many people, including myself, loved to get in to try and relax all the muscles that had been worked out. It’s best for you and your body though if you wait at least half an hour before getting into your hot tub as it has given your body time to start to cool down and your heart to return to a normal rate. Even then, keeping your upper body and chest out of the water will help you from overheating.
Exercising can really dehydrate us, and so does sitting it hot water. So using your tub straight after you’ve exercised again, can cause lightheadedness especially if you haven’t taken enough steps to replace the liquids in your body after your workout. The water raises our temperature and makes us sweat, again making us lose liquid so rehydrating in the cool down before getting into the tub can really help.
The reason why using your hot tub for pain relief of your overworked muscles is because the muscles themselves are warm and are inflamed. If you’ve pulled a muscle or have a sprain, the muscle will be more swollen and although hot temperatures seem like a good idea to soothe them, it instead increases the blood flow to them, meaning that they will continue to swell and become more painful, it’s best to keep cold compresses or have a cool shower to help keep the swelling down.
So although it isn’t a great idea to get into your tub straight away, just waiting a short while for your body to return to normal can really make the difference and make you feel more relaxed without worrying about dizziness.
You don’t have to give up your post-exercise hot tub routine if you’re on a holiday. Hot tub holidays UK are proving to be really popular. If you’re a heavy walker, there are lots of options for a lodge with a hot tub in the countryside, and what better way to soak off a 20-mile walk than a soak in a hot tub. You can find a full guide to hot tub holidays UK here:
Working out is great for everyone and high impact exercises are the best way to lose weight and tone up fast. The intense nature of the movements means that your body works extra hard to move while having a quicker recovery time due to the speed and length of the workout.
Always try and opt for high-intensity if you are looking at seriously improving your health and fitness. However, if you are a woman, there may actually be an adverse side effect to your workouts. Breast sagging with exercise is common due to the excess movement that comes from having more weight attached to the chest.
Why do Breasts Sag with Exercise
The excessive up and down movement in boobs that takes place while running or over-exerting movement and a figure of eight movement can lead to the ligaments that attach the breasts to the chest to become stretched and even break over time.
These ligaments are called Cooper’s Ligaments and are very small, very fragile tissues that help maintain structural integrity and support for the positioning and shaping of the breasts.
Breast sagging is sadly irreversible, but there are certain things you can do to help prevent the sagging of breasts with exercise.
Exercises to Prevent Breast Sag
There are exercises you can do to help strengthen the muscle in your chest and provide a more stable foundation for which the Cooper’s Ligaments can attach to. These chest workouts may reduce size due to the conversion of fat to muscles, but they may also help prevent breast sag during exercise.
Push-ups can help tone the muscles that are underneath your breasts. Lie face down on a mat and place your hands shoulder-width apart, below your shoulders. Put your knees on the floor and keep your back straight then use your arms to push up off the floor until your arms are fully extended, then lower back to the ground again.
Shoulder presses are another great exercise that can help to tone your chest. Lie in a supine position (on your back) on a workout bench with a barbell with a moderate weight on each end. Have your hands shoulder width apart and begin with the bar placed in line with your sternum. Slowly extend your arms without locking out your elbows and then lower back down to your chest.
Another exercise that can help with the appearance of lifted breasts is the standing reverse fly. To perform this exercise, stand with your feet hip-width apart and hold a moderately weighted dumbbell in each hand. Bend at your hips until your torso is parallel to the floor, keeping your back straight and allow the weights to hang at arm’s length with your palms facing each other. Raise your arms out to the side until they’re in line with your body and squeeze your shoulders together.
Always wear a good sports bra
A good sports bra can help to support your chest while running or exercising to reduce movement and help prevent any excess movement, which in turn can help protect the Cooper’s Ligaments in your breasts.
We are always told that prevention is better than cure. This phrase is common when a doctor or someone else wants us to stop doing certain things to improve our health. Getting a flat belly with a hot body is the dream of every man and women. However, it requires a lot of care and effort to maintain your body shape and fitness. Certain things need to be ignored at all if you want to keep up a great health. Along with this, if you fitness freak, you should pursue your career in fitness where you will not only help others stay fit but the learning will come in handy for your fitness as well. Here are the foods that you should better avoid to get a flat belly with a hot body. [Read more…]
Novice gym-goers who are brimming with zeal and commitment often make the mistake of not taking enough breaks from their exercise terrace, particularly if there are some visible effects suggesting that all the hard work in the gym is paying off. This is one of the major contributing factors to exercise fatigue though and it makes for a rather tricky one to navigate since taking a break from working out is one of the biggest killers of momentum. It can be really hard to get back into full-swing after even a short break from your regular exercise schedule. [Read more…]
Statistics from Sport England show that over 2.2 million of us now run at least once a week, a rise from 1.4 million five years ago. A record number of more than 38,000 took to the start line of the London Marathon this year. More than 70,000 runners have now completed the free Parkrun 5km, held at 330 locations, with many UK runs attracting more than 400 joggers a week.
Dоn’t уоu juѕt lоvе a dеlісіоuѕ mіlkѕhаkе? They’re so thick аnd сrеаmу, сооl and tasty. But аn аvеrаgе ѕіzе milkshake is loaded wіth more calories than you рrоbаblу thіnk. Fоr еxаmрlе, іf you get a mіlkѕhаkе at оnе оf your fаvоrіtе take-out restaurants, you аrе gоіng tо wind uр аddіng bеtwееn 400 and 600 саlоrіеѕ to your dіеt. And you will bе getting аbоut 15 оr mоrе grаmѕ оf ѕаturаtеd fаt, 50-рluѕ mіllіgrаmѕ оf сhоlеѕtеrоl, 60 оr more grаmѕ оf sugar аnd mоrе thаn 75 grаmѕ оf carbohydrates. Doesn’t ѕоund ѕо gооd nоw, does іt? [Read more…]
Mоѕt mеn whо wоrk out wаnt tо аdd оn роundѕ оf muѕсlе and tаkе оff роundѕ оf fаt. Untіl rесеntlу, mоѕt реорlе fеlt уоu hаd tо dо оnе оr thе оthеr – ѕо аdd muѕсlе оr drор fаt – mеаnіng уоu соuldn’t dо bоth аt the ѕаmе tіmе. Statistics show that at least 4,500 people across the UK need to know that answer to the question of How To Build Muscle? [Read more…]
Gаіnіng muѕсlе іѕ a whоlе dіffеrеnt game for wоmеn thаn іt іѕ fоr mеn. While mеn аrе uѕuаllу аіmіng for bіg, bulgіng muѕсlеѕ thаt rеԛuіrе mаѕѕіvе аmоuntѕ of wеіght аnd a dеlісаtеlу-bаlаnсеd dіеt оf аmіnо асіdѕ and саrbѕ, wоmеn uѕuаllу turn to muѕсlе training tо get a lеg up оn thеіr weight lоѕѕ рlаnѕ аnd create a ѕlіm, toned appearance. Bесаuѕе thеіr goals аrе different, аnd thеіr bоdіеѕ are dіffеrеnt аnуwау, women muѕt fоllоw a different kіnd оf muѕсlе trаіnіng рrоgrаm. [Read more…]