Category: Exercises and Workouts

When we get into our workout gears, most of us have the mindset of giving it our all and not quitting under any circumstances. While that is a valiant attitude to have, you need to remember that your health should be your priority at the end of the day.

Sometimes, we train ourselves so hard and push so deep that we put our life at risk.  Overtraining takes place when you workout continuously without giving your body and mind enough recovery time between sessions. It can not only result in injuries but in some cases, the results could be fatal.   

Clearly, this is something that you want to avoid. To help you avoid this situation, we are going to help you identify the signs of overtraining. 

What is Overtraining?

Before we list out the signs of overtraining, let us explain to you what it is in detail. Overtraining Syndrome (OTS), as it is known medically, can jeopardize your fitness level, thereby, negatively affecting your performances and causing injuries. Overtraining is mostly seen in single-sport athletes.

Many people aren’t aware of the dose-response relationship, which essentially means that the more you work out, the more benefits you receive. However, there is a tipping point after which if you exercise, you would end up harming your body than helping it.  

Signs of Overtraining

Please remember, not all of the following signs will be seen in everyone. Most of them are very subjective. Some people might witness all the signs. Others might feel a couple of them, while others might experience just one of them. The important thing here is not to underestimate the signs. Fitness is all about developing an understanding of how your body works.

Alright, with the groundwork being laid, it is time to put down the signs of overtraining.

Fatigue

Feeling tired after exercising is normal and nothing out of the ordinary. However, if you feel excessively drained during or after the workout to a point where you feel you don’t even have the energy to do basic movements, then you should be alert. This basically happens when your body isn’t able to fully recover from the workout session.

Agitation and Irritation

Fitness adds a level of calmness to you.  Your body feels relaxed and stress-free after a healthy workout session. Overtraining, on the other hand, can cause depression, mood swings, and mental fogs as it dramatically stresses your hormone levels. You would also experience difficulty in concentrating and would be plagued by a feeling of restlessness. Your level of enthusiasm would see a significant drop as well.

Inadequate Eating

People who overtrain often cut back on their calories to a point where it negatively affects their health. When you push yourself too hard, you deplete your body of the energy that you have.  As a result, you might develop various nutritional deficiencies such as anaemia. Furthermore, a loss of appetite or an unwillingness to eat can severely affect your gastrointestinal, endocrine, and cardiovascular systems.  You might also develop complications in your nervous and reproductive systems as well. A dramatic weight loss in a short span of time can also be a major sign of overtraining.

Improper Sleep

Overtraining can disrupt your hormones, which would make it difficult for you to relax. As a result, it will take a longer time for you to go to sleep. You won’t be well-rested. If you don’t take proper actions, you might even develop insomnia.  Your body needs a solid seven hours of sleep after a workout session. When you can’t sleep due to overtraining, it would further add to the tiredness the next morning.

Frequent Cold

Another underestimated sign of overtraining is catching cold. Most people wouldn’t associate with overtraining. But if you dig deep to the root cause of the cold, you may be surprised. This is because overtraining can harm your immune system. This, in turn, makes you more susceptible to fall sick every time you encounter a virus.  So, do not neglect this point if it happens frequently.

Reduced Sex Drive

When you are severely exhausted, you would lose interest in sex. It has been seen that one of the reasons for low libido is due to increased intensity in training.  This is true for both men and women. Of course, hormonal changes are a big factor in it, which results from overtraining.

Workout Sessions Seem More Challenging Than Usual

When you are overtraining, your workout session would seem more challenging than it used to previously. You would feel that you are required to put much more effort. This might be because your heart is beating at an unhealthily fast rate and is taking a long time to rest.  

Halted Progress

Are you feeling that your body is not showcasing any change despite you working out to the best of your abilities? Well, this might be another sign of overtraining. This is because your body stops growing or worse, goes through the opposite direction of growth when you are overtraining.  Your muscles need a chance to repair and rest. This happens when you are giving them the time to recover and rest.    

Insatiable Thirst

Overtraining makes you have an unquenchable thirst. You would feel that no matter how much you drink, you are still thirsty.  This happens because overtraining puts your body in a catabolic state. This means that your body is in a constant state of dehydration.  

Summary

On average, if you are spending more than five hours in the gym or if you finding yourself to be addicted to it, then you are definitely someone who could be overtraining. Take note of all of the aforementioned signs and make sure to keep yourself protected.

Remember, no amount of workout is worth your life. After all, what good a workout is if it injures you and puts your life at jeopardy?

One of the most underrated aspects of the workout regime is the post-exercise routine. Most of us are extremely negligent and even ignorant of the actions that need to be taken after finishing our workout routine. Stretching after exercise not only decreases muscle tension, but it also improves your overall flexibility.

This is why fitness trainers around the globe recommend their clients to include stretching in their workout routine. It makes the workout regime well-balanced. No matter what type of training you are under – strength-based or cardiovascular – stretching is an absolute must.  

To help you understand the apparent as well as the subtle benefits of stretching after exercise, we bring before you a comprehensive list of the same. In addition, we will also talk to you about the different types of stretching that you can do. So, it is time to stretch it out…

7 Benefits of Stretching After Workout

We all know how important it is to stretch before a workout session since it helps in stimulating your movements, warming up your body, and preparing it for the exercises you are about to perform safely. But the benefits of stretching after exercise are also plentiful.

Most people feel the necessity to take a short nap or hop in the shower or nibble in some snack immediately after they finish their workout session. However, that is not the smartest choice.  There is a process to everything and they need to be performed properly so that you can reap the most benefits out of the efforts you are putting in working out.

Now, we do understand that all of us have a tight schedule and we probably can’t devote more time to our workout regime than we already do. Don’t worry! You don’t have to stretch for a long time after workout.  In fact, you can stretch several muscles groups at once, thereby saving more time of yours.

Alright, without any further ado, let us get into the benefits of stretching after workout now.

Improves Flexibility

The biggest advantage of stretching after workout is that it improves your flexibility. You may not notice the difference immediately, but after a few weeks, you would find yourself to be more flexible than you were before.

When you hold static and deep stretch poses at the end of your workout routine, you will have more access to the length in various parts of your body. You will be able to move around easily and will experience a better range of motion.

Lowers Muscle Tension

Almost of us experience tension in our muscles after exercising and it can get overwhelming quite soon. In addition, stress can also contribute to the tension in your muscles.

Stretching after exercise can help relax the tension in your muscles. In the process, your stress level goes down and you, in turn, feel calmer.  Furthermore, stretching plays a great role in lowering back pain. This is why we recommend you to stretch your hip flexors, hamstrings, and the muscles attached to your pelvis.

Not to mention, stretching would also give your muscles tone and help them look slender.

Protects Joints

Your joints play a vital role in supporting and moving your body. They are made of connective tissues and have various muscle attachments. Your shoulders, hips, and knees need to be taken care of if you want to better mobilise your body.  

You would end up losing tension in your joints and there won’t be any stiffness in those areas.  To put it simply, stretching help in taking care of every sore muscles and joints.

Improves Posture

When your muscles are tensed and tight, it results in you having a poor posture. Moreover, every time you sit or stand incorrectly, you end up putting additional strain and pressure on your muscles.

As per a study conducted in the year 2015, it was seen that if you combine a strength-based training routine with stretching exercises, then you would be able to avoid any sort of shoulder or back pain.

Stretching would help in proper alignment, which ultimately would improve your posture. You would also be in better control of avoiding any potential back injuries in the future.

Lowers the Chance of Cramping

Have you ever wondered why your body gets tired and sore are a workout routine? Well, that is because every time you workout, your body produces lactic acid. It is extremely important to eliminate this lactic acid because if it stays accumulated inside your body, your muscles will never be able to relax.

Stretching is one of the easiest ways through which you can eliminate this lactic acid. This also means that you would not experience any sort of cramping in your body after a workout as they are usually the results of body fluids getting stuck in your body.

Increased Blood Flow

Immediately after a strenuous workout session, your body pumps blood at a faster rate to your heart, making it beat at a much faster rate.  This can have a negative impact on your health if not taken care of.

Stretching helps in your heartbeat returning to a normal rate.  In an animal study that was conducted in the year 2018, it was also seen that stretching helps in improving circulation.  As such, your muscles are also able to heal quickly after a workout session. Better blood circulation would also prevent muscle stiffness and soreness.

Boosts Your Energy

Proper stretching after workout helps in keeping your energy level steady and consistent. Stretching also allows your brain to release endorphins, which is a feel-good healthy and natural chemical.

As a result, you end up feeling more energized and you can stay with more energy for the rest of the day to meet any challenge.

Prevents Injury

Stretching not only dissipates the pain but also help in minimalizing it to a great degree. If you don’t stretch after an intense workout, your muscles remain tight and you run the risk of incurring injuries.  

During stretching, your muscles are elongated which means the risk of tearing and ripping of muscle tissues and fibres are way less.  So, save your body from being susceptible to injuries and stretch out.

Cools Your Body Down

As we have stated above, stretching helps in improving blood circulation which ultimately helps in bringing back your heartbeat to a normal rate.

In fact, stretching is the gradual shift to a stage of relaxation after a heavy workout. It would offer your body and mind with a sense of mindfulness and patience. So, this is why immediately resting after a workout is not recommended. You have to go through a gradual flow and stretching is the perfect gateway to that.

The Different Types of Stretching

A lot of people are unaware of the different types of stretching exercises. You need to have a clear understanding of them before trying them out. This knowledge would help you figure out which stretching exercise is appropriate for which time.  

Without complicating the subject and causing confusion, we just want to keep the classifications simple for a better understanding.  Broadly speaking, stretching exercises are primarily of two types – static and dynamic. Let us now try to understand how these two types of stretching exercises differ from each other.

Static stretching refers to the stretches where you have to hold a pose for a period of time that can last anywhere between 20 to 60 seconds. In this type of exercises, you stay in a particular place and don’t move at all while stretching a particular muscle or group of muscles. Static stretching is done at the end of the workout when your muscles are already warm.

On the other hand, dynamic stretching exercises refer to those exercises that need active movements from you.  Both your muscles and joints go through a full range of motion.  Dynamic stretches are usually done before a workout since they help warm up your body and increase the heart rate up.

Summary

You may be tempted to rest immediately after a workout session but trust us; you need to understand the importance of stretching after workout. Maybe you won’t see the positive as well as negative implications right away. But in due time, you will.

The value that you give to stretching before exercises, the same should be given to the post-workout stretching. This is essentially the aftercare of your workout session. You won’t be able to reap the full benefits of the efforts you are putting in your exercise if you don’t stretch after your workout session.

While stretching, don’t push yourself too hard. If you are experiencing too much pain, then stop immediately. Pushing too hard will cause more damage than good. Remember, this is not a full-blown workout session. This is meant to relax you, not to cause additional pressure on you.

Affecting over millions and millions of people worldwide, arthritis is a severe health disorder that affects your joints. People with this condition suffer excruciating pain, stiffness swelling and difficulty in movement. In some cases, other organs are also affected.

It is essentially the inflammation of your joints. Physical therapy, medications and lifestyle changes can help you recover from it. But exercises for arthritis can accelerate the process of your recovery to a great extent and that is what we are going to discuss today.  

The Most Effective Exercises for Arthritis

Physical exercises not only help you prevent stiff joints but also improve your endurance, builds muscles and benefits your bones, heart, and mood. When it comes to arthritis, you need to take it easy and be careful about which exercise to pick.

The following exercises are recommended for arthritis patients since they help in improving your flexibility and range of motion. However, it is of utmost importance that you talk to your doctor and/or physical therapist before performing these exercises as the degree of arthritis and the ability to perform physical exercises vary from person to person.

Walking

Yes, you heard that right! Walking is indeed an exercise and can be performed by almost everyone. This is a perfect gateway to the exercises for arthritis pain. Walking is an aerobic and bone-strengthening activity and can be performed anywhere without the assistance of any equipment or special training.

It can help you maintain a healthy weight, which would, in turn, minimalize the stress on your joints. Besides, your bone and heart will live healthily if you walk regularly.

Remember to start slow. You can increase your pace and distances eventually over time. There is no need to rush it up. We recommend you to go at a moderate-to-hard intensity level three to five days a week. A 30-minute walking session will suffice in providing you with the much-needed relief from the pain of arthritis. If a 30-minute is too much for you, then you can always start with a 10-minute session.

Cycling

Next up on our list of the best exercises for arthritis pain is cycling. This aerobic exercise helps in getting your heart pumping which is very important since arthritis puts you at a greater risk of cardiovascular diseases.

As cycling is a low-impact exercise, it decreases the stress on your weight-bearing joints such as your hips, knees, and feet. Moreover, it also helps in lubricating your joints, which, in turn, help in reducing stiffness and pain.

Now, we understand that there might be some danger involved with cycling as it entails the risk of falling off. So, we suggest you go for a stationary bike.  These bikes are easier on your hips and lower back since they have large, chair-like seats which allow you to sit back into the frame in a more reclined and comfortable position.  It is also easy to get on and off on these bikes as they are lower to the ground.

Swimming

There’s nothing like hitting the pool to relax your joints and stretch your muscles. If you can’t swim, then you can even opt for water walking or water aerobics class in a shallow pool.

It has been seen in a study by the American Journal of Physical Medicine and Rehabilitation that water-based exercises help improves joints in women more when compared to land-based aerobic activities. Moreover, swimming also helps in boosting your mood, controlling your weight and in improving your sleep.

In a 4-feet pool, you can try walking from one side to another at a brisk pace. You may also use an underwater treadmill for your water-based exercises.  The buoyancy of the water provides relief to the pain in your joints.  We also recommend you to use a water jogging belt while performing any water-based exercise since it will help you stay suspended above the pool. As a result, you would be able to move around without putting any pressure on your hips, knees or ankles.

Stretching

Any type of stretching is a great exercise for arthritis pain.  This is basically an umbrella term for all free-hand stretching exercises. Stretching helps you in reducing joint inflammation and enhancing your overall flexibility. Furthermore, it is also great for maintaining mobility and movement.

You can stretch by even sitting on your chair. In order to include a variation to your stretching exercises, you can use a stretch-out strap which is essentially a nylon strap with built-in loops for your hands and legs.

For instance, you can place the ball of one of your feet through a loop and follow it up by grasping both the ends of the strap with your hands. Next, you need to straighten your leg. Gently, raise your leg and slowly pull on the straps.

You can partake in Yoga lessons since they are invariably based on stretching. In addition, Yoga would help in putting pressure on your joints and in increasing the internal heat, which would, in turn, be of great relief to people suffering from arthritis.

Pilates

Pilates is extremely popular but few know how beneficial it is for arthritis patients. Since Pilates gives you better control over your muscles and in strengthening them, it is highly recommended by physical therapists.

To put it simply, Pilates is low-impact workouts that help in putting pressure on your joints and hips.  Moreover, it is also known for helping you with pain management and in coping with the symptoms of arthritis.

Pilates include various balancing exercises such as standing one foot or walking backwards. It helps in boosting your balance and in avoiding falls. Feel free to modify certain postures to minimize the stress on the joints with the help of your physical trainer. You can even integrate props in your Pilates routine.

Zumba

Counted among the most fun exercises for arthritis pain, Zumba will lift your spirits in no time. This Latin American exercise fitness regime is an out-and-out cardio and aerobic workout that provides huge calorie consumption. On top of that, this can be performed by anyone irrespective of their age.

It increases good cholesterol, decreases bad cholesterol, reduces blood pressure and lowers the risk of heart diseases. The ability of Zumba to burn calories without jarring your joints is what makes it a universal favourite.

Don’t overexert your body if you are getting into Zumba for the first time. Just ease into it. Let your trainer train you separately if required. Remember, when you are doing Zumba, you are using every muscle in your body. So, naturally, you don’t want to hurt yourself by overdoing it. Taking two classes every week will suffice in learning the choreography.

Tai Chi

Next up on our list of exercises for arthritis pain is Tai Chi. You would often find people who are suffering from arthritis saying that their “knees are giving out”. This is because arthritis severely affects your joints and the surrounding muscles. As such, it results in loss of position awareness, impaired coordination, and a higher risk of falling and lack of balance.

This is where Tai Chi comes in. It is an ancient internal Chinese martial art that is practised for both health benefits and defence. It has recently gained huge popularity worldwide, and for all the right reasons.

Now, before you freak out by thinking that it is a martial art which means it must be difficult to learn, let us tell you that Tai Chi involves slow and soft movements that are very easy to learn and anybody can master them. It helps in relaxing your body and stimulating blood circulation. Whether its heart failure or chronic obstructive pulmonary disease of arthritis, it has shown its implications in multiple diseases.

We must warn you that when you are in a Pilates class, don’t shy away from sticking to your own pace instead of following others. Speak to your physical trainer and inform him or her about the status of your arthritis and introduce modifications in your routine under their guidance.

Suspension Training

Now, this is one of the more challenging exercises for arthritis pain. Suspension training is not for everyone and is suited for those arthritis patients who were willing and capable of performing a challenging core workout. It must be noted that this should be performed under trained supervision in a controlled environment. People with serious ankle or wrist issues must avoid it.

It can be performed during the initial stages of arthritis to help it from becoming more severe. When you are doing suspension training, you are leveraging your body weight from straps that hang from an anchor point.  You need to put your legs in the stirrups and hold your body up with your arms. You can even choose to rest flat on your forearms.

It will help you in developing core body strength and in stabilizing your joints and muscles. It also reduces the chances of you incurring any injury.  

Summary

Arthritis is a serious health concern and you must do everything in your power to put yourself in an advantageous position. The aforementioned exercises for arthritis pain will help you recover healthily and naturally. So, contact your doctor and physical trainer today and help yourself out from this dreadful disease.  

It goes without saying that regular exercising can turn your life around for good. The positive effect that physical exercises can have on your body and over well-being is unparalleled. Regular exercising helps in maintaining muscle mass, body weight, energy level, and reducing the risk of contracting chronic diseases. It also helps in enhancing your mood, boosting your mental health, improving your sleep patterns and in enhancing your sex life.  

All of us are well acquainted with the benefits of exercise and have given working out a thought at various points of our lives. But, for some reason or the other, many fail to either start exercising or continue the pattern of exercising after starting strong.

The basic idea is to find the rhythm and to flow with it. It would take a lot of determination from your end to stick to a long-term routine. If you are one of those who are wondering how to start exercising but haven’t got a clue as to how to do it, we are here to help you out through our comprehensive guide on the same. So, stick around.

The Preliminary Stages of Exercising

The first order of business before you begin your exercise regime is to do a thorough health check-up. We recommend you go for a physical medical examination so that if there are any health problems, that can be detected at an early stage and you can plan your workout routine in a much better fashion.

This health check-up is especially required for people aged over 45. You should have an awareness of how your body is functioning. You would be able to tailor your workout routine in consultation with your doctor and physical trainer based on the results on the physical examination. Knowing the limitations of your body is extremely important. There is a difference between pushing yourself to the limits and putting your life in jeopardy and you must know where to draw the line.

Once you are done with this, you can follow it up by going through these following stages:

Identifying the Types of Exercises

Exercise is an umbrella term and includes various types of routines. You can choose to perform a single or you can choose to mix it up by taking an ingredient from several types. This is regarded among the many essential workout tips for beginners which would help you categorise your exercise regime. Some of the most popular and beneficial forms of exercises for you to choose from are as follows:

Strength-based Exercise

Evident by its name, these exercises help increase strength and muscle power. Examples would include weight lifting, plyometrics, resistance training and sprinting.

Balance-based Exercise

These exercises enhance your mobility and stability while also improving your overall body coordination. In addition, they also improve your athletic performances and help you focus. Pilates, flamingo stands, tightrope walk, bean bag balance, and Tai Chi are some of the common examples of these exercises.

Flexibility-based Exercise

Flexibility-based exercises help in muscles recovery and in improving your range of motion while also protecting you from potential injuries. Yoga, chest mobiliser, cat stretch, and pal squeeze are some of the prime examples of flexibility-based exercises.

Callisthenics

Callisthenics refers to basic body movements that are done without the help of gym equipment. These exercises have a mild aerobic pace to them. Push-ups, pull-ups, sit-ups, and lunges are some common examples of callisthenics.

Aerobic Exercise

Stretching and strength-based training done over a rhythmic pattern comprises aerobic exercises. They improve your muscular strength, flexibility and cardiovascular fitness.  Examples include dancing, running, jogging, and swimming, among others.

High-Intensity Interval Training (HIIT)

This training involves exercises that are performed over repetitions of short bursts of high-intensity level followed by a low-intensity level of exercise or rest periods.

Boot Camps

These are high-intensity circuits that are time-based. They usually combine resistance and aerobic exercises.

While choosing your workout regime, please remember that what works for someone else may or may not work for you. This is why you need to pick up the workout regime that best suits your needs and capabilities.

Deciding How Much Exercise You Want to Do

Among the many gym tips for beginners that you will learn here, one is that you need to have minimal expectations at the start. You can’t expect that you will be able to workout like an Olympic athlete on day one.

As per the American College of Sports Medicine, one should perform a minimum of 150 minutes of moderate workout every week. Now, how you want to divide these 150 minutes among the days of the week is dependent on you. For example, you can perform a 30-minute routine for five days a week, or you can go for a 25-minute routine for six days a week.

In fact, you can also choose to package these 150 minutes into one or two training sessions every week instead of spreading it throughout the week. The basic formula is to start slow and steadily increase the intensity as you build your fitness level up.

Taking one day off from workout every week is considered to be a healthy habit. Allowing your body to recover from the exercises is extremely important in the form of adequate rest. When you don’t rest, you run the risk of incurring injuries such as stress fractures and muscle strains that often result from OTS (Over Training Syndrome).

Furthermore, if you exercise too much, you can end up weakening your immune system and increase the risk of infection and hormonal imbalances. It will also cause chronic fatigue and will depress your mood.

Setting up Realistic Fitness Goals

The next stage in how to start exercising comes the setting up of realistic goals. You need to be pragmatic in your approach. Reaching for the stars at the beginning is far from ideal.

Try to create a plan that involved attainable steps and goals.  Have a gradual increase in pace in your plan. For instance, if you want to finish a five-mile run, then you can begin by creating a plan that starts with shorter runs. Slowly and steadily increase the distance of your run until you are able to run five miles in a single go.

Please remember that when you start with small goals, you will not only increase the chance of success, but you will also be able to stay motivated throughout.

We stress upon the term realistic because it is one thing starting a workout regime and it is another thing sticking to it. So, the plan that you make must be achievable enough.  It should become part of your habit. Create a plan that you will be able to live up over a period of time. Remember, it is not a one-time thing. You need to be able to commit to it. Therefore, plan accordingly.

To help you out, here is an example of a regime that will come in handy for those who wants to learn how to start exercising.

Monday – Perform a 30-minute moderate-pace brisk walk or jog.

Tuesday – Take rest

Wednesday – Jog for ten minutes. Next, perform three sets of ten lunges for each foot, ten pull-ups, and ten sit-ups. Follow this up by performing ten jumping jacks, ten air squats and ten chair dips. Be sure to rest for a minute or two between each exercise.

Thursday – Take rest

Friday – 30-minute Spinning class or Zumba

Saturday – Take rest

Sunday – Go for a long walk of 40 minutes

Feel free to modify the aforementioned plan to suit your requirements. This is just a sample for those who are seeking help while learning how to start exercising. This is not a hard and fast rule.

Workout Tips for Beginners

Now, to help you further learn how to start exercising, here are some gym tips for beginners:

• Have a balanced diet. If you want to sustain healthy energy levels you need to include all food groups in your diet. Carbs are especially important in this regard as they help in fueling your muscles before exercises. Include protein since it will help in muscles recovery, tissue repair and building muscles mass. Finally, include healthy fats as that will make your energy last longer.
• Stay hydrated. This is crucial for maintaining optimal performances.
• Warm-up your body before exercising. It will help you in avoiding injuries and improving your overall athletic performance.
•  Listen to your body. You are not Hercules and there is no shame in having limitations. A wise person is aware of his or her body and knows when to stop.

Summary

The most important element in your quest of how to start exercising is that you need to formulate a plan that will be realistic enough for you to be able to achieve. It will be challenging at first but when you have a real objective, you will be able to maintain it in the long run.

Try to include a variety in your workout regime so that you never get bored of it. Start slow, and build up your pace eventually. In addition, keep track of your progress. It will help you in mapping out how far you have come. Include rest days in your routine and try and stick to your routine. If you do it regularly for a few days, it will eventually become your habit.