101 Ways to Get in Better - 5

101 Ways to Get in Better - 5

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64.        Tight Muscles


In addition to a good aerobic exercise, you should add weight training in, which will help balance out the fitness routine and provide you with the best results.  If you are not sure where to start, a professional trainer can help get you started on a healthy program.

65.        Heat Therapy


Using heat therapy is a great way to reduce long-term effects or injury for overworked muscles.  If you have sore muscles and joints, use heat to help increase blood flow, relieve muscle spasms, and increase joint mobility.

66.        Before it’s a Problem


Instead of taking an injury through rehabilitation after it is an injury, why not rehab before.  You can actually take preventative measures before you indulge in a sport or activity by ensuring you stretch properly.  This will help strengthen as well as stretch muscles, which in turn, helps reduce unnecessary injuries.

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67.        Running in the Sand


If you live in a geographical area, where you have the luxury of sandy beaches, and if you are in the process of rehabilitating your knees, ankles, and even some injuries to the back, you should avoid running in the sand during this time.  The reason is that running on sand actually produces greater force on the joints.

68.        Quick Energy


Listen to your body.  If you find that you are dragging, eat the right foods that will give your body the energy needed and are healthy.  Examples of these foods include carrots, rice cakes, breakfast cereals, bananas, and potatoes.

69.        Quality Matters


While finding that great bargain on poorly made running or training shoes may be tempting, it would be far better to put your workout on hold for a couple of weeks while you save the money needed to purchase a good pair.  That does not mean you have to pay a fortune, but always ensure you are working out with the proper shoes.  Wearing shoes that have a poor design or poor durability can actually cause injury.

70.        Get Ready to Run


Before any workout, always warm up.  If you are a runner, before you go out for your actual run, take two to five minutes to jog in place to prepare.  You will find that you have a better run.

71.        Increased Protein


Many diets of today’s society pull you back and forth, one telling you to eat more protein, and one less.  The fact is that if you are not exercising as much as you used to or if you are exercising heavily, your body could in fact need more protein than what the RDA recommends.  The good balance for either scenario is 50% to 60% carbohydrates, 20% to 25% protein and 20% or less of fat.  If you stick with this equation, you will benefit.

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72.        Asthma and Exercise


If you have asthma and love to exercise, it is important to keep your inhaler with you.  However, if for some reason you forget, remember that caffeine can provide temporary relieve of bronchial constriction.  If you do not have asthma but after years of running, you develop breathing problems, you could be suffering from “Exercise Induced Asthma”, which should be mentioned to your physician.

73.        Resistance


The next time you work out try adding some resistance to your routine.  You can use special rubber bands or other devices designed specifically as a way to help you with isometrics, thus get better results.

74.        Taking a Break


If you are actively involved in a workout regimen but you are getting ready to go on vacation for two weeks or have an extra heavy workload for your job over the next couple of weeks, instead of just stopping your routine completely during that time, just cut back.  Even reducing your workout by 50% will give you the break you need but also make it much easier to get back to full speed than if you just stopped altogether.

75.        Exercise and Summer


Exercising outdoors can be refreshing and fun but it can also cause problems if you do not follow some simple rules.  Make sure you are drinking enough water, about 16 ounces every 30 minutes, before, during, and after exercise.  Some  sports drinks such as PowerAid and GatorAid have special ingredients that help replenish fluids to prevent dehydration.

76.        Be Realistic


It would be great to be able to jump right into a hard workout, feel great, and see instant results.  However, it is important to be realistic about several things.  First, you need to understand that you more than likely will not (or should not) start out with a hard workout if you have not been in a regular exercise routine.  Start out slow and do not set yourself up for failure by expecting miracles overnight.  Getting fit takes time and with commitment, you will reach your goals.

77.        Envision Success


Try to envision how great you will look and feel once you get in shape.  If you can, find a picture of someone that has the same body type and pin it up where you can look at it every day to help you see the same results you too can reach with hard work and time.

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78.        Pregnancy and Exercise


Do not think that just because you are pregnant means you have to stop exercising, unless you have special needs.  Before you exercise during pregnancy, always check with your doctor first.  Once you get permission to proceed, you will find that leg extensions, standing curls, and other exercises can be done with ease.  If you are not sure what you can and cannot do, ask your doctor for recommendations.

79.        Track Progress


Often when trying to get in shape, it seems like you are working hard and sweating, but getting nowhere.  In actuality, things are happening, just not yet seen.  Keep track of two things in particular.  First, track your measurements.  You will probably be surprised within only a few weeks at the progress made.  Second, track your routines so you can determine what is working for you and what is not as successful.

80.        Medication and Exercise


If you are on scheduled prescription medication, you should know that some drugs could have a negative affect if mixed with exercise.  Some can cause the heart to work too hard or you might not sweat as needed, to mention a few.  If you are taking medication, before you start any exercise program, consult with your physician to ensure there are no harmful effects.

81.        Cool Down


Just as warming up for exercise is important, cooling down after exercise is just as important.  Once you have completed your workout, take five to 10 minutes to walk, or stretch to allow your body to cool down.  This is very important for the muscles and joints and for the heart and lung.


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