How to Prevent the Most Common Workout Injuries?

If working out is your passion, then you must know about these common workout injuries that may adversely affect your health. Learn how to prevent them.

As much as workouts help in keeping your body in shape and improving your overall fitness, they can adversely affect your body through different types of injuries when you are not following the proper rules.

This is why it is important to have clarity about your own body limits and functionalities. Not everyone is built to undergo all types of workouts. To help you have a clear picture, we are bringing before you a list of the most common injuries that might lead to serious health issues if not treated effectively. In addition, we will also let you know how you can prevent them. So, follow through.

The 7 Most Common Workout Injuries and Their Preventions

Before we begin, there is one myth that we want to break that a lot of workout enthusiast have. People often believe that injuries can only happen to those who are new to the world of fitness and those who have been doing it for years are immune from injuries. Well, if you think that, you couldn’t be more wrong since injuries don’t discriminate between newbies and veterans. Therefore, one shouldn’t get complacent and take these things lightly.

Alright, with that being said, it is time to get into the injuries and their preventive measures.

Injured Ankle

Injured Ankle

You can injure your ankle from anything, whether it’s a simple jog routine or a single-leg exercise. Your ankle is nothing but a mobile joint. It gets injured when you turn your feet inward and/or roll your joint too far. It leads to a situation where your ligaments (on the outside of your ankle) get torn apart.

It can happen when you are doing something as simple as running on a treadmill. It is possible that while running on a treadmill, you lose your focus and accidentally put one leg on the belt while the other one on the side while still being in motion.  You might also injure your ankle by running over uneven terrain or stepping on and off curbs.  

Preventive Measures

Start working on increasing the strength of the muscles of your lower leg and perform ankle flexibility exercises along with it. When you are running on a treadmill, pay close attention while getting on and off the belt. Try and attach the safety clip that shuts down the treadmill if you fall off. Also, if you prefer running outdoors, pick an even, flat surface. When you are running over uneven terrain, keep an eye on your leg placement.

Since this is an issue of your joints, you can’t take it lightly at all. If your pain doesn’t go away within a couple of hours, we highly recommend you visit a nearby orthopaedic clinic.

Lower Back Injury

Lower Back Injury

A lower back pain injury occurs when you strain the muscles around your spine. You will witness a sudden pull or twinge when you do so. It is likely a result of you pushing it too hard. Sometimes, it can even head to disk herniation or nerve compression.

To put it simply, it happens when you lift too much weight while performing deadlifts or squats. Besides, twisting motions and side-bends can also cause lower back injury.

Preventive Measures

To prevent lower back injuries, you need to maintain a neutral spine. Also, before you perform any exercise that involves added weights, make sure to correct your form. Don’t increase your weight load all of a sudden. Be steady about it.

Knee Pain

Knee Pain

Have you ever heard of the syndrome “runner’s knee” (patellofemoral syndrome)? Yes, we are talking about that situation when you hear a crunching or creaking sound of your knees moving through a range of motion.

To start with, it doesn’t affect athletes only. If you don’t align your knee properly while lifting weights or keep on performing weighted repetitions, then you can put your knee at risk. This issue is accelerated through muscle imbalances.

Your knee extensors are sensitive and develop sprain if you suddenly pick up a heavy weight or don’t give it time to rest between weighted repetitions. Running downhill can also stress your patellar tendon, thereby straining your knee.

Sometimes, even weak adductors and hips can force the knee to track inward while performing lunges, squats, jumps, or even running.

Preventive Measures

Try to strengthen not only your hips but also your quadriceps. Stay focused while lifting weights and make sure that your knees are properly aligned. This will strengthen the nearby muscles and protect the extensors.

Rotator Cuff Strain

Rotator Cuff Strain

Rotator cuff strains are also referred to as shoulder injuries.  A rotator cuff is a group of four muscles that help stabilize the support your shoulder joints.

These injuries result from too many repetitions of overhead movements. For instance, if you keep on performing military presses without taking a break, you can end up straining your rotator cuff.  Apart from that, the activities that demand a lot of shoulder mobility from you such as swimming or throwing a ball can also injure your rotator cuff.  The risk of this injury also increases with age as your tendons start degenerating.

Preventive Measures

Ask your personal trainer or doctor to recommend you exercise that will help in strengthening your rotator cuff. Based on their advice, include the said exercises in your upper body program. Avoid repetitive overhead movements, especially the ones that involve heavyweights.

We also urge you to make sure that you maintain a good posture while exercising since when you slouch, you end up compressing your shoulder joint. Don’t put a strain on your deltoids and pectoral muscles and pick weights that are enough for your rotator cuff to work.

Elbow Strain

Elbow Strain

A highly underrated injury that affects more people than you think is the elbow strain. An elbow strain can be of varied types; however, the most common one among them is tennis elbow (lateral epicondylitis). Now, you may think from the name that it won’t affect you since you don’t play tennis. Unfortunately, this injury isn’t limited to tennis players only.

If you happen to lift a lot of heavyweights, then you are a prime candidate to pick up this injury.  For instance, if you are into bicep curls, seated rows, or lateral pull downs, then there is a heavy chance of you irritating your tendons each time you perform an overtly high wrist flexion.

Some other causes for this injury include using improper techniques while exercising and performing similar types of exercises each time you hit the gym.

Preventive Measures

We highly recommend you to keep your wrist in a neutral position while lifting weights to avoid this injury. Alongside that, make sure that you lower the weight that you are lifting if you feel any sort of strain. Also, try and avoid fast repetitions. Adopting an exercise routine that helps strengthen your wrist extensors help in preventing elbow injuries.

Pectoral Injury

Pectoral Injury

People obsessed with strengthening their chest often make the rookie mistake of performing vigorous bench press routines one after the other without taking a break. This can seriously damage your chest by straining it.  This pectoral strain happens due to the extreme pressure that is put on the area.

Preventive Measures

You need to pace the speed of your bench press routine. Don’t overestimate the abilities of your body to withstand everything. Increase the bench press weight steadily over time. Rushing it up is not ideal in any situation.  

Another important preventive measure in this regard is having a spotter or trainer by your side while performing bench press movements. They would ensure that you don’t suddenly drop the weight or lose control.  If you see your hands or wrists shaking while lifting the weight, it is a clear sign that you need to lower down the weight.

Groin Pull

Groin Pull

Groin refers to the area between your abdomen and thighs. Groin pulls are extremely painful and are often experienced while sprinting, squatting or performing lunges. Since your muscles and tissues lose elasticity over time, the risks of groin pulls are higher as you age.

Preventive Measures

It is ideal if you can warm up your inner thigh muscles (adductors) before you start working out. This can involve basic stuff such as light jogging, cycling or even walking. The need for these exercises is especially more before you perform any plyometric movements or any sprints.

Performing clamshells, leg raise, and other similar adductor-strengthening exercises also keep your groin safe in the long run.

To Conclude

Someone has rightfully said that “prevention is better than cure”. Simple tips when kept in mind can lead to a whole lot of positive results. So, just take care of your body and keep it safe while making it fit.

Try and steer away from injury-prone exercises. Your health comes first. Understanding when to stop is a sign of fitness. Going beyond the limits just for the sake of it is less than ideal.

We understand that you want to look great and stay fit, but how would it matter if you put yourself at risk of developing some serious health issue. Therefore, listen to your body, respect it, and stay fit accordingly.

Learn How to Increase Immunity with Exercises

Learn how your small efforts can boost your immunity and stop you from getting sick with these simple immunity-boosting exercises.

Having a chiseled body with six-packs or the perfect waist size is of no use if your body can’t defend itself from disease-causing microorganisms. The ability of your body to protect itself from germs and microbes depends on how strong your immunity system is. This is why it is of utmost importance that you pay special attention to learning how to boost your immunity; and one of the ways through which you can remarkably improve it is with the help of various exercises. This is what we are presenting to you today.

Tips to Increase Immunity by Exercising Properly

Exercises help us in not only staying in shape and maintaining our fitness level, but they also provide a protective layer that shields us from getting sick. However, just because they have the potential to boost your immunity doesn’t mean that you have to overexert yourself by exercising too much since it will result in you injuring yourself. Reaching the optimum level between no exercise and too much exercise is the key to staying healthy.

The fact of the matter is that immunity-boosting exercises are moderate by nature and don’t require a herculean effort. This means that they can be performed by almost anyone. It should be noted that in order to develop a strong immunity, the main focus shouldn’t be on the type of exercises, but rather on developing a bunch of habits that will help you reap the most benefits from your exercising efforts.

With the groundwork being laid in front of you, it is time for us to introduce you to the guideline that you need to follow to boost your immunity. Especially, when coronavirus has become a global concern, you need to know about these exercises to improve your immune system as currently the only solution for coronavirus is a strong immunity that can fight and defeat the killer viruses.

Understand What Your Body Can Endure

Body Endurance

Everyone’s body is different. Naturally, the needs and requirements of your body will govern the type and amount of exercise that you can do.  

This calls for getting a medical consolation at the first stage. It will help you learn about your body better, and when you know your strengths and weaknesses, you will be in a better position to plan your workout regime.

A certified medical practitioner will help you realize when is the apt time for you to exercise, or how much you can afford to push your body without jeopardizing it, among others.

While talking to your doctor regarding your intention to boost your immunity, make sure that you are completely transparent regarding your medical history. Inform him or her about any past injury or allergy or family health issues since all of these can harm your health.

However, don’t think that having any of these health issues will stop you from boosting your immunity. It is just that your workout sessions will look a bit different from others.

For instance, people who have asthma or any record of attacks such as heart stroke, heatstroke, or have been through any accidents that have affected their limbs or internal body parts, they might have to take a different route than others when it comes to designing their workout plan.

Exercise on a Regular Basis

Regular Exercise

Most of us have an extremely tight schedule in our daily life and we look for an easier and convenient routine for exercising. Many people simply pick one or two days of exercising in a week. Unfortunately, this is too little of an effort to boost your immunity.

We recommend you to take out 30 minutes every day from your schedule and allot it to exercising. Besides, you don’t even have to go for seven days a week. If you exercise for half-an-hour daily for five days a week, that will bring the total to 150 minutes of exercise weekly, which is enough for strengthening your immunity system.  

You can use a smartphone app or a journal to keep track of how much time you are exercising every day. As we stated earlier, simple and moderate exercises will be enough to reach your desired goal. So, opt for biking, brisk walking, or swimming. In fact, activities such as playing outdoor games with your friends or kids, or even mowing your lawn can contribute towards boosting your immunity.

For those of you who are already involved in vigorous physical activities as part of their household chores or professional work, you don’t even have to give any additional effort towards exercising.  

Plan Your Workout Regime Properly

Plan Workout Regime

In our next lesson on how to boost your immunity, we will guide you to plan your workout regime. In continuation of our previous point of finding time for exercising in your busy schedule, let us help you out even more.

You don’t have to exercise for a continuous 30-minute period.  In fact, breaking down your exercise routine into small manageable chunks will not only help you save your time but will also prepare your body to gain immunity effectively. So, here’s what you can do.

Break the 30-minute exercise time into three 10-minute chunks. So, you can allot 10 minutes each for your morning, afternoon, and evening routines. For instance, you can jog for 10 minutes in the morning, then go for cycling or swimming in the afternoon for 10 minutes, and finish up by going for a brisk walk session in the park or your terrace in the evening for 10 minutes.

It has been seen that if you choose to workout continuously for a longer duration of time, it has the opposite effect. It ends up weakening both your heart and your lungs, making you extremely vulnerable to various diseases. Longer exercise session also increases the cortisol and norepinephrine levels in your body, which, in turn, suppresses your immune system.

You have to learn not to overestimate the abilities of your body.  If you suddenly start training for a marathon or perform high-intensity cardio or strength-based exercises, not only will you minimize your chances of boosting your immunity, but you will also harm your body.

Light Exercises are Good During Illness

Light Exercises During Illness

Of course, there will be days when you will be sick. So, does that mean you should stop exercising completely?

Well, it depends! You need to assess the situation your body is going through. To do that, look for a couple of factors.

First of all, check whether your symptoms are “above the neck” (nasal congestion, runny nose, sore throat, sneezing, etc.) or “below the neck” (aching muscles, fever, upset stomach, chest congestion, lower back pain, overall fatigue, stiff neck, etc.).

If your symptoms are “below the neck”, take a break from exercising that day. If the symptoms are “above the neck”, you can perform the exercises, but make sure you reduce their intensity. Having the self-awareness as to when your body can take it and when it demands rest is crucial in maintaining proper health.

This means that if you usually run in the morning, try brisk walking when you are sick. In the same line of thought, if you generally swim in the afternoon, try going for a light cycling session when you are sick.

At the end of the day, you are trying to boost your immunity to safeguard yourself from diseases. So, if you don’t protect your body when you are actually sick, your entire workout regime will go in vain. So, assess, plan, and act accordingly.

Warming up before exercising is always important, but its need is realized even more when you are sick. So, while warming up your body through free-hand exercises, if you notice that you are experiencing chest pain, difficulty in breathing, muscle spasms, or if you are feeling light-headed, among others, you immediately have to stop.

A Little Rest Also Helps in Boosting Your Immunity

Rest Helps in Boosting Immunity

Do you know why gym trainers recommend everyone to take at least a day off every week from exercising? No, they don’t do it simply to allow yourself to catch up on the latest TV series on Netflix or to grab some tacos in a nearby restaurant. They do it because your body simply requires rest.

Besides, you need to allow your body to gain the benefits of the exercises you have been doing the entire week. To do that, you need rest. So, make sure that you have 1-2 days in a week where you are not performing any immunity-boosting exercises.

Eating healthily will also multiply the chances of these exercises having positive effects in boosting your immunity. So, include lots of fruits, green vegetables, whole grains, nuts, dairy products, and meat to gain all the necessary vitamins and minerals for strengthening your immune system.  Don’t forget to hydrate yourself and drink 8-10 glasses of water every day.  Also, limit the consumption of alcohol and caffeine-based beverages as much as possible.

These habits when clubbed with exercising will go a long way in helping you achieve your desired goal.

Final Thoughts

Boosting your immunity should be one of your priorities when exercising because everything else won’t matter if your immune system is weak and is unable to save you from frequently falling sick. As you have seen, you don’t have to unleash your beast mode to strengthen your immunity. Simple steps can help you build a strong foundation.

So, get in your sweatshirt, bring out your workout gear, hit a multi-gym near you. We, at Starmark, are always ready to help you boost your immunity and live a healthy life, free from the danger of diseases.

7 Home Exercises for Seniors to Resist Diseases and Injuries

Maintain your health and fitness even at home in your older age. Know about 7 best home exercises for seniors that are risk-free and need no equipment.

Every individual loves to lead a healthy lifestyle but many people don’t achieve a healthy life just because of their bad habits. But you need to seriously consider your health since the health is truly the wealth we have got. When it comes to older adults, health is even more important since their organs and the immune system becomes weaker than young people. But we can understand that not every senior can leave home and go to a gym and start exercising there. That is the reason why we are here with the best home exercises for seniors that would help them stay fit and healthy.

According to the fitness experts across the world, 30 minutes of daily exercise is one of the key factors for a healthy lifestyle irrespective of age. Physical activity on a regular basis keeps heart and bones strong which means you will have better flexibility and strength even at your old age! Moreover, fitness exercises can also boost your mood to keep you energetic and stress-free. For older adults who are losing muscle mass, a few exercises can improve your lost balance and mobility. Therefore, the fitness exercises mentioned in our article need to be practised by old individuals in order to keep themselves healthy.

7 Best Home Exercises for Seniors

Due to the massive coronavirus pandemic, we have been caught at home without going out. However, many older adults often stay at home without going out. For them, this article will be a great assistance since we are going to talk about only those exercises that can be practised and performed from the comfort of your home. So, if a senior is reading this guide, read carefully and practice these workouts at home. And if any younger adult is reading, you can also practice these workouts and/or you can refer these to your older family members. So, without wasting a single second, we are going to jump to the exercises. Let’s go.

Yoga

Yoga for Seniors

Quite obvious and hugely effective, yoga is probably the best way to stay healthy for people of any age. When it comes to seniors, there’s no better home exercise than yoga since it does not involve any strength-based activity like lifting which can cause harm or an injury. Performing a few yoga poses at home can make your body stable and healthy as well as make your mood refreshed and stress-free. However, those who have never done yoga are highly advised to do that with someone who has a little acquaintance with the yoga. That way, you can get the gentle support and balance throughout your poses which is highly required. Make sure you are not doing highly complex yoga poses which need a high level of flexibility since it can harm your muscles.

You can always consult a professional regarding the yoga poses you should try at home. When done properly on a regular basis, yoga can lift your mood along with your physical flexibility. And that makes yoga an outstanding exercise for seniors to do at home.

READ MORE: Best Yoga Workouts for Getting Toned Abs

Light Weight Training

Home Exercise for Seniors - Light Weight Training

The light weight training is one of the best home exercises for seniors as these workouts are proven to develop the bone density and muscle mass which start weakening along with growing older. With the light weight training, you can not only put on the much-required muscle mass and bone density but you’d also be able to avoid the undue stress on your muscles. Exercises like Arm Raise or Shoulder Press are great for older adults with 2 pounds of weight. Okay, we understand that not everyone has weights at home. In that scenario, you can use home-based objects like food cans or water bottles to replace the weights and get the same benefits.

If a senior needs assistance with the workouts, there are personal trainers available (also at Starmark) who are trained to assist an older person to workout effectively without any harm. In a nutshell, light weight exercises are one of the best home workouts for seniors.

Aerobics

Aerobics - Exercise for seniors at home

Aerobics is another home-based exercise for seniors that would help them stay fit and healthy. You do not actually need a gym membership in order to perform aerobic exercises since you will get a lot of DVDs and online videos that would help you follow a routine in the best way possible. If you are worried about your age, let us tell you that many videos are dedicated to the seniors only; so, you don’t need to worry about the outcome of watching videos and practicing aerobics at home. However, we still would advise you to consult a fitness expert or your physician before starting the aerobics workouts at home considering your age.

There are a number of classic aerobic exercises available on the videos like knee lifts or jumping jacks (Watch Video) which will help your heart pumping and improve the cardiovascular health.

Walking

Walking - Senior's home exercise

One of the simplest, commonest and more effective home exercises for seniors, walking works tremendously well to keep an older adult healthy and active. This cardiovascular exercise does not have to be done outdoors (as it normally happens); you can also walk inside the home during their time at home. Those who have large homes can always walk around the home for some time on a daily basis and those who don’t have the luxury of such large home can also walk on the passage or rooftop. Moreover, you can also get a treadmill and walk on that. But in that case, always ask someone to stay with you who knows about the treadmill and how it works (in case you don’t have any idea or anything goes wrong with the machine).

Walking indoors provides the same benefits just like walking on roads or ground. Apart from the fresh air, you would always burn calories and pumping up the heart rate. If you want a little more intensity to be added in this wonderful home workout for older adults, using the staircase is a great option.

Chair Exercises

Chair Exercise for Seniors

It’s quite natural to lose mobility at an older age. But if you want to increase your mobility and prevent the falls, it’s absolutely necessary to strengthen your lower body. Chair exercises are one of the best home exercises for seniors that can help you with a strong lower body. Not only a firm and strong lower body but the chair exercises also provide more support to the seniors since they can use the chair. So, unlike many workouts, older adults can do it without any assistance. Perfect for stretching joints and tight muscles to ease the pain, the chair workouts can be performed even while watching TV! From Seated Leg Lifts to standing toe raises, the workouts are simply comforting for a person of old age. And this very aspect makes it one of the best workouts for seniors to do at home.

Squats

Exercise for Older Adults - Squats

If we talk about lower body strength, squat would never stay back from being mentioned in any list! One of the most celebrated strength training throughout the globe, Squats can also be the best home exercise for seniors due to the fact that this workout can help them with stronger muscles throughout the lower body. In order to perform this workout, point your toes forward while standing straight. Now, you need to bend your knees to go to a near-seated position and then get up to the first position. Repeating this process completes the workout. Your physician and your physical strength would determine the number of sets and reps you should do. Squats help you with gaining muscle mass on the quads and calves.

You may face balancing issues while performing this amazing home workout. So, it is advised to take a support like a chair. You can also ask somebody to be there with you while you are performing the workout. Despite the effectiveness of Squats for the seniors’ health, it’s highly recommended to always ask your physician whether you should perform this exercise as it is a strength-based workout.

Sit-Ups

Older Adult Exercise at Home - Sit-Ups

Back pain and poor balance are two of the most common sides of an older adult. Thus, sit up makes it to our list of the best home exercises for seniors for its ability to provide strong core muscles that improve balance and reduce back pain. Also, if you practice Sit-Up, it would lessen the risk of injury, which is quite common in the older people. Just like the other exercises, we would ask you the same thing: consult your doctor or physician before practicing this home workout despite its benefits.

To perform Sit Up, lie down straight on your back with your knees bend at an angle. Now, place both of your hands behind your head and pull your head up gently without moving your buttocks. And then get back to the same position. Repeating this process will work on strengthening the stomach muscles which is a great boon for the health of the seniors.

Caution for Performing These Home Exercises for Seniors

These exercises are really effective without any doubt. But as we have mentioned in every single exercise, always consult a doctor or physician before starting these workouts. These home workouts are great for older adults but these are also capable of causing an injury. So, consulting an expert before and during the exercises is the best way to reap the benefits of these exercises without getting injured in the process.

Concluding

Home exercises for seniors are the best way to keep older adults fit and healthy during their time at home. With these home-based workouts, you can not only stay fit physically but your mental health will be boosted. You will feel energetic and there will be less chance of being sick. So, follow these exercises to become healthier than ever in your old age.

6 Insanely Healthy Benefits of Steam Bath After Workout

Why do you think top gyms have post-workout steam room facility? Is it just a luxury? No! The health benefits of steam bath after workout can surprise you!

Workout is essential – it makes us fit and healthy. That is the reason why there are countless gyms, blooming throughout the world. Well, we all seek for getting the best benefits of exercise. But have you ever given it a thought that there may be something that could accelerate the boons of workout? Is there something more we could do that would make the exercise even more effective for our health? If you are wondering what are we talking about, let us make it perfectly clear – we are talking about the benefits of steam bath after workout!

After the intense workout, dropping sweat and pumping muscle, you go to the locker room of your gym and start toweling off. But the steam room is there, waiting for you to explore, daring you to drop even more sweat and welcoming you to amplify the health benefits!

Tons of researches have been done, articles have been written about the benefits of steam room and that’s why you would find a steam room in almost all of the top gyms just like we have at Starmark. But there are a lot of questions that are popping up in your mind right now like does a post-workout steam bath really worth the time or effort or what does this steamy and sweaty thing even do?

Well, we are here to answer your queries and lead you to the right path. So, take a look below.

What is Steam Bath?

Before explaining the health benefits of steam bath after workout, let us help you understand the whole concept of a steam bath or steam room for those who don’t have much idea. As you can assume already, the steam room is a room full of steam! That was easy, wasn’t it? But that’s a REALLY short answer to it. To explain more, we can mention two things: the steam room’s temperature stays around 110-115° F and the humidity level is set around 100%! Usually, a special plumbing along with an electrical generator is used to create a hot and sticky climate inside the room.

How to Reap the Full Benefits of Steam Bath – Using Steam Room

Well, you must be really curious at this point regarding the benefits of this ‘therapy’ but there are some things you should be aware of before using the steam room post workout. Once you know how to use the room for good, you would be able to gain all the benefits without having anything gone wrong. So, let’s discover.

Stay Hydrated

The steam room takes out loads of sweat from your body which makes you dehydrated. That is the reason why you should have water before entering for the steam bath and carry a bottle of water along with you inside to take a sip whenever you feel the need during your relaxation time!

Shower First

In order to reap the maximum benefits of steam bath, it’s essential to take a shower before going for a steam bath. You need to make sure that you wash off all the dirt and sweat from your body and make your skin clean enough to absorb the moisture.

Short Session

Don’t stay for long in the steam room. Break the whole time in short sessions of 10-15 minutes and take breaks in between the sessions. Also, once you are finished, make sure you are taking a cold shower in order to boost your blood circulation and cool down your body.

Now that you know about steam bath and how to take a steam bath, we will move to the main part where we are going to elaborate about the benefits of post-workout steam bath.

Benefits of Steam Bath After Workout

Steam bath offers more benefits than we can imagine. Along with the exercise, a little time spent in the steam room can make you realize its potential.

Skin Detoxification

Skin Detoxification as a result of steam bath

A steam room is highly helpful for skin detoxification since it opens up the pores on your skin and loosens the dirt clogged in them. That is the reason why one of the most popular facial forms in almost every spa includes steam. For those who need a little extra glow, steam bath works like magic since it also moisturizes your skin along with detoxifying it.

Improved Circulation

Benefits of Post-Workout Steam Bath - Improved Blood Circulation

Many people face this issue of always having cold feet and hands. On top of that, it’s bad when you have muscle cramps or achy muscles (which are common issues for the people who exercise) in general. In all cases, proper blood circulation is highly necessary. Well, you are guessing it right – staying active and having a regular steam bath after workout are great to achieve that proper circulation. With more heat, the blood vessels tend to open up, which allows easier travel for the blood in your body. This also helps in much speedier healing from a tough exercise since the oxygen reaches to where it’s needed much faster.

Better Breathing

Better Breathing - Steam Bath benefits

Well, breathing is an essential part of exercise since you need to breathe properly during and after your workout in order to avoid injuries and have better results. But for those who have breathing issues like allergies or asthma or even stuffy nose, breathing can be an issue. Well, here comes the benefit of steam bath after workout – it clears up the congestion in your lungs and nasal passages by warming up the mucous membrane. So, in the end, you get to breathe way better with regular steam bath than you used to.

Ease Sore Muscles

Ease Sore Muscles - Post-Exercise Steam Room Benefits

One of the most common problems exercisers face is the sore muscles. The days of pain in the muscles makes it really hard to do any other work. Especially when you are just starting out or resuming workout after a long time, the muscle soreness can appear. But if you take post-workout steam bath, it will help you muscles to relax. Along with the stretching and recovery days, you will be healed and up for the next workout session sooner than you can even imagine. In simpler words, a steam bath is just like a warm blanket over your sore muscles.

Burn Calorie

Calorie Burn - Steam bath after exercise

Yes, steam room also helps you burn your calories! While an average person burns almost 100 calories in 30 minutes on the weight floor, some exercises like HIIT (High-Intensity Interval Training) can take it up to 1000 calories. But when you go to the steam room, it accelerates the calorie burning and helps you burn up to 20% more calories (as per some studies). Since your heart rate is pumped and your body is working hard to remain in the normal temperature, the calorie burn happens so smoothly. So, if you want to burn calories, the steam room is a great destination after workout.

Bonus: Weight Loss

Weight Loss

Can I lose weight with the steam bath? This one question (asked in multiple different ways) breaks the internet. Well, the one-word answer is YES! But if truth to be told – most of the weight would be water weight. As you dehydrate, you lose some weight but as soon as you eat or drink again (pretty obvious), you put on the weight again. So, it’s up to you whether you would consider weight loss to be really one of the benefits of steam bath after workout.

Conclusion

So, these are the benefits of steam bath after workout. Now, you have an overall idea of the steam bath and its benefits. We would still recommend asking a specialist in your gym to help you with the steam bath. From our end, an ultimate suggestion would be to stay hydrated! And if you see any sign of dehydration in your body, make sure you get out of the steam room, rehydrate yourself.

9 Most Effective Ways to Avoid Workout Injuries

Do workout injuries make you afraid to go to the gym? Don’t worry, here are a few tips to avoid workout injuries and stay safe during the exercise.

So, now you have made it! You convinced yourself to head towards the gym, but right after the workout of the first few days, Arrgh!!! You don’t want to exercise at all because you have got workout injuries!

Well, injuries during exercise are quite natural but don’t even plan to leave workout just because of these injuries. Also, don’t even try to exercise without curing the injuries because it can worsen the matter. Let’s begin from the beginning and find out the common reasons of workout injuries.

Most Common Reasons for Workout Injuries

If you get the injuries right after starting a workout, it is maybe because your body is not used to these exercises and it is very natural to get injured within the first week of starting a workout.

However, it is also possible that a regular gym-goer is injured. Here, the reason can be overdoing an exercise or wrongly doing an exercise or inattentively doing an exercise.

Another reason for workout injury can also be the wrong workout attire or specifically shoes.

If you are neglecting any previous injuries and continuing workout, you may get more injuries during the workout which will ultimately damage your muscles.

Before knowing the ways of preventing workout injuries, you need to know the first and foremost rule you need to follow right after you get workout injury – it is NOT TO IGNORE. You have to consult an expert right then.

Neglecting an injury by considering it as a simple one has the possibility of forming a serious problem in the future. So, do not neglect it.

Well, that’s about what not to do when you get workout injuries, now let’s move on to what to do to prevent workout injuries…

How to Avoid Workout Injuries

Workout injuries, most of the time, are the result of our negligence and a little concern can prevent us from getting so badly injured. Here are a few tips that can help you here:

1. Pre-Workout Warm-Ups

Let’s admit we hate the pre-workout warm-up! There is no specific reason, but we hate that and that’s a reason behind the exercise-time injuries.

According to the research, it is showed that no warm-up before the intense workout indicates the higher chances of workout injuries. It is because warm-up exercises make our limbs ready for the upcoming heavy workouts. When you skip this and directly go to the main workout, your body gets a sudden jerk and you get much injured.

If you want to reduce the possibility of getting injured during exercise, make sure you attend the warm-up session and get multiple health benefits.

2. Get Accurate Gym Gears

We know, as a gym-goer, you like to post #workout_scene on Instagram wearing a stylish yet uncomfortable outfit, but that can make you twice prone to workout injuries. Come on, for the sake of #insta_clicks, you can’t take such a risk.

Here, we advise you to get the correct gym-gears from the gym itself and make sure you are comfortable in that outfit. Also, check that the shoe is fitting accurately which will prevent the scopes of slipping during your workout. It will reduce the chances of getting pain during exercise.

3. Start in a Slow Pace and Increase Gradually

This rule should be followed throughout the workout. You don’t need to hurry during the workout, no matter what exercise you are doing. Be it a freehand exercise or a machine exercise, you have to start at a slow pace.

Do not attempt to get more repetitions or a higher speed at the very beginning – it is dangerous.

Even though you have completed the warm-up, attempting more repetitions or the higher speed at the first couple of minutes is never a smart idea. It is because warm-up makes your body is ready for an intense workout, but it does not make you ready for a sudden high speed or more repetition at the start. Increase the counts or speed gradually for better results.

4. Stay Hydrated

The workout will make you sweat and you will lose the essential nutrients along with sweat. In order to maintain the balance of water in your body, you will need to consume sufficient water to stay hydrated.

Lack of hydration will make the stretches and heavy exercises harder for your tissues and you will be prone to get the muscle cramps because of that. You never know a simple muscle cramp may result in serious ache in the future, but the positive side is, drinking water or glucose during exercise can prevent the body dehydration and save you from the injuries.  

5. Add Variation in Exercise

Doing the same exercise for hours can make your muscles numb and you may meet a sudden accident right after that. If you want to prevent that, you need to add some variation in your workout routine.

It will be great if you can do HIIT, but if that seems extremely difficult, you can add some variation in terms of exercise by consulting your trainer.

In case you exercise in a machine, you may try exercising on the machine at different speeds as well. This variation will help you to get a better result as well because your body will never get used to an individual exercise or speed. Sudden changes will prevent your organs from getting numb and save you from injuries at the time of exercising.

6. Stretch

Just like pre-workout warm-ups, post-workout stretches are mandatory to allow your muscles to come back to normal again. Do not go back to your daily routine without doing the post-workout stretches – it will increase the tendency of getting injured.

The logic behind this is your body is not ready to do other works right after an intense workout. You have to allow the time or rest to your muscles to come back to their original states. Stretches allow exactly that!

7. Listen to Your Body

During exercise, it is good to keep the fitness goal in mind, but it is equally important to listen to your body. When you feel like your body is giving up, allow yourself to take rest. Yes, you always don’t need to force your body to carry on exercise.

Remember, if you do not enjoy the exercise, you will hardly get satisfactory results; however, forceful completion of the exercise does not mean you are enjoying it at all.

Also, your body may need rest because it is weak from inside – exercising in this situation will enhance the chances of injuries, but taking rest can prevent those.

8. Get a Massage from Professionals

In case the injury is not a major one, but you are still unable to work out because of uneasiness in the muscle, you can go for a massage. It is a great way to rejuvenate your muscles and make those muscles stress-free. After the massage, you will feel that your pain is almost gone and you can move your limbs freely again.

Make sure, you get the massage from the professionals because any wrong stroke during the massage can intensify the workout injury.

Alternatively, if your injury is a serious one, get the medications and first-aid from a doctor.

9. Get a Personal Trainer

If you are exercising under the supervision of an expert, you are less prone to get injuries during your workout session. Believe it or not, you will get much better results in terms of achieving your fitness goal when you exercise under a professional than working out at home with google results.

A professional trainer in the best gyms in Kolkata understands your body and recommends your exercise according to that and also assists you in achieving your fitness goals.

On the other hand, Google will show you a lot of exercises; however, you will hardly have any information about the alternative ways of doing that exercise if you are facing any difficulties in doing that.

Afterword…

So, workout injuries are very normal and you need to be a little more careful before exercising, which will help you in avoid the workout injuries.

Now, you have seen that it’s not that difficult to prevent the injuries during exercise – you only need to have a few healthy habits. That’s all! Yes, it will be enough to keep you less prone to get injuries during your fitness routine. So, concentrate and take care and achieve easily your desired fitness goal.

14 Amazing Health Benefits of Zumba

Looking for an exercise that doesn’t feel like an exercise? Start Zumba classes today and enjoy these 14 health benefits in the most fun way!

Let’s begin with a confession! We all know that Zumba is a fun exercise, but deep inside we believe that an exercise has to be painful. And we also believe that if an exercise is considered more like a fun activity and less like an exercise, it is undoubtedly less effective.

Well, it’s time to come out of the box regarding Zumba, and this article is going to convey all the health benefits that Zumba brings! At the end of the article, we feel, you would understand why Zumba is considered to be an immensely effective workout despite being a fun exercise.

Zumba – A Killer Full-Body Workout

Yes, Zumba is a full-body workout, and that too equipment free one. It comes right after Swimming, and Walking-running in terms of activating more muscles with a single jerk. Zumba is equal to Results, Here is why…

What Muscles Does Zumba Target?

We are pretty sure that Zumba is a fun dance activity, but let it be cleared to those who doubt in its effectiveness that Zumba works on your core and abdominal muscles with each move. The structure and health of your upper and lower abs, obliques, and lower back will be visibly improved with this workout.

Along with that, Zumba helps you to get a better buildup of upper body muscles like arms, shoulders, chest, and back. Plus, this dance exercise, which does not feel like exercise, can tone your lower body muscles. Your legs, hamstrings, calves, glutes – all will be in motion during this and you will notice a visible result shortly.

Top 14 Health Benefits of Zumba

Now you know that it targets all the large groups of muscles, but that’s not all! Besides, targeting so many muscles, Zumba can provide you with other health benefits too which can definitely convince you to start this fun dance activity ASAP. You may read the following to know that.

1. Improves Posture and Structure Really Fast

Being a full-body workout, Zumba works with almost all the muscles. Also, stress from the muscles will be reduced, due to which your long term pain from the muscles will be cured and it will result in the improvement of your posture. Due to the long hours of a desk job, we often develop a bent posture which will get much cured with the daily Zumba of merely 45 minutes.

It can burn your calories at a high rate and faster, and the best part of Zumba is that it gives quicker results in comparison to most other activities. So you don’t need to stay frustrated for the results when you are doing Zumba.

You will get an excellent result if your target is to lose some weight, and arrive in perfect shape or to tone the muscles.  It can structure your cores and obliques by burning the fat from these areas. You may enroll in the Zumba class in a multigym near you to experience such magical benefits of this dance cum exercise.

2. Improved Metabolism

By making your entire body active, it can boost up your metabolism and improve your blood circulation and a stronger immunity which helps you can stay energetic all day.

Due to this improved metabolism, you will be able to burn even more calories during your rest hours. May be your Zumba class is just for 30-45 minutes, but you can burn more calories after this time.

3. Better Coordination

During Zumba, you have to shake your whole body along with the beats which improves coordination in your body parts – most of the exercises do not allow this.

Take your treadmill workout as example where your feet are excessively active but your arms are not. For another instance, when you are exercising with dumbbells, your hands are active, but your cores, obliques, and lower body are mostly inactive. But during Zumba your upper and lower body will be equally active. Due to this Zumba is claimed to be one of the best exercises.

4. More Endurance

Zumba makes your muscles stronger; as a result, you don’t get injured that easily. Even though you get injured, your endurance to pain gets much improved if you are doing Zumba. You will be able to understand this if you continue to do a session of alternative push-ups along with Zumba.

Also, you will be able to do more counts in your bench-press and push-ups, if you have done Zumba for a short time before your bench-press session.

5. Great Heart Health

Your cardiovascular health will be much improved with Zumba. As it is like a dance, you will not have to control the pace of your breathing. Rather, you will need to breathe more because it is a high-energy dance workout. It will increase the level of oxygen in your body which will help you to stay more energetic.

6. Improved Blood Pressure

As the level of oxygen increases in the blood, the excess pressure is not created on the heart to pump the blood in other parts of the body. It is one of the greatest benefits of this activity.

So, if you want to have steady blood pressure, Zumba is mandatory, and you will get the additional gift of losing your body fat.

7. Body Awareness

Zumba teaches body awareness through functional movement, due to which you will be able to stay flexible all through. You are unable to move your hands or feet normally maybe it’s because of the joint pains or because of the muscle cramps.

Zumba with its smart movements will slowly remove the uneasiness from your muscles, and so that you can continue to have flexible and free movements. You will understand this difference shortly after starting Zumba.

8. Connects To a Larger Circle

During most of the workouts, you need to concentrate on your own schedule, and you are unable to communicate with others – but in Zumba, it is completely opposite. As you will dance during this workout in a group, you can easily communicate with group members. Not only that, you can help them to improve their performance.

In short, this exercise helps you to socialize yourself, and come out of a small circle in a larger one. It is undoubtedly a reason to stay happy and positive during Zumba.

9. Psychological Benefits

Zumba is a workout with physical and mental health benefits because it is a great way to relieve stress as Zumba makes you forget all your tensions for that time span. This is a workout that you enjoy, and any workout is more effective when you enjoy it.

It is mentioned earlier that this workout does not feel like a workout, and that is the reason, you will not have to push yourself to the gym every day which may cause mood swings later.

After Zumba, you will stay extremely energetic and positive, so you will get a lot of fresh ideas. Also, you will find that you are more confident towards your decisions which are also a result of your Zumba session. This is not the end of the benefits of Zumba! It can offer you a lot more…

10. Equal Treatment for Beginners and Experienced

The rule of Zumba is – the more you move, the more you will lose your fat. It means the more you will shake your body, the closer you will be to your fitness goal irrespective of the days you are in a Zumba class.

Unlike other exercises, you will hardly need to do keep dancing for less time just because you are new. For example, in the beginning, you will be instructed to sit-up for 8-10 counts or plank for 25-30 seconds; however, in Zumba, there are no such rules. If your body supports, you can continue dancing for 30-45 minutes on the first day.

This is why it is equally effective for the beginners and experienced and it is a mental satisfaction to all.

11. Customizable

You have hardly seen any exercise effective for the people of all ages and abilities – but Zumba can offer this to you. You can get customized classes as per your needs and fitness goals and you will be benefitted accordingly. What can be a greater advantage than this?

As it is pretty similar to other dance forms and you may think that it will not be suitable in old-ages. But, you are wrong – kids, seniors, and everyone willing can perform this because of the option of customization.

Recently, chair-based and water-based Zumba have come to limelight which encouraged almost everyone to show some concern to their body with Zumba.

12. Long-Term Engagement

Zumba is a workout that needs a long term engagement and it is an addictive workout too. It means even if you had planned to go for a short-termed class, you may have to extend it because you will quickly start experiencing its benefits. When you will find that this particular workout is allowing you to achieve your fitness goals, you will definitely try to continue it for further benefits.

It is seen that workaholics visit the gym just to attain the Zumba class and it literally supplies them energy for the works for the rest of the day. Also, it allows you to get a better sleep which means it is beneficial for your overall health.

13. Portability

It can be done anywhere which means you can practice it alone or with your bestie at home or in a group in gym. Maybe in winter, you are not willing to leave the cozy couch and blanket, but you are a fitness freak too. You can simply get a DVD of Zumba according to your need and practice it at home.

At present, multiple gyms offer the facility to hire the personal trainer, and arrange a class in your preferred location.

14. Cost-Effective

You may think that Zumba will be too costly because of its exceptional effectiveness.

Well! you need to correct this perception because it really does not take too much investment to get enrolled in a Zumba class. We, at Starmark Fitness Studio, provide the first-class Zumba classes at a very affordable price range, compared to the .

Most importantly, you will feel that you are sweating more than other exercises after a session of just 10 minutes. So you may cut other exercises and make Zumba your primary concentration.

Final Words

So are you still in doubt that Zumba is a fun activity which is least beneficial as exercise? Probably not! If yes, you have to give it a try because Zumba is painless equipment-less activity that helps in reaching a step closer to your fitness goal.

Most importantly, it will make you feel that you are rewarding your body. It means that every morning you will not have the conflict between your body and brain whether to go to the gym or not. Thus, it actually changes your lifestyle in a smarter way, and keeps you motivated. So, grab your sneakers, and head towards the Zumba class ASAP.