4 Signs You’re Overtraining — and How That Negatively Impacts Your Goals

Feeling stale and tired? More aches and pain than usual after your exercise? This article will help you understand about overtraining better so that you know when to get more rest and stop pushing yourself at the gym.

Hard work pays off — but working harder instead of smarter doesn’t. If you’ve been putting in hours of exercise and not seeing the results you want, you could be overtraining.

When you start seeing results — or want to keep results going — it’s natural to want to turn it up a notch. It’s a delicate balance, though. Look out for these telltale signs that you’re overtraining. Knowing when to back off can prevent injury and long-term damage to your health and well-being. We spoke with Youfit Health Club’s national director of fitness, Raphael Konforti, to help identify those cues we may be missing.

You’re Training Hard but Not Seeing Results

The most frustrating part of overtraining is that your results fade away like the colors in your favorite shirt. You need to give your body time to rest from any intense regimen.

“Recovery is where the magic happens,” Konforti said. “Think of training and recovery as your bank account. Every time you exercise, you’re taking money out, and if you don’t save up with recovery time, you’re going to run out of money and results.” Changes in your body have a huge impact from what happens after your workouts — your sleep, your rest, and your nutrition all play a part in helping you reach your goals.

(C) Shape Magazine

(C) Shape Magazine

Read more: https://www.popsugar.com/fitness/Can-You-Work-Out-Too-Much-44189257

 

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5 Pregnancy Stretches to Relieve Tension

Pregnancy comes with enough discomforts. In order to relieve those tensions and anxiety there are lots of exercise that pregnant women can do. If you’re wondering what the best pregnancy exercises are, this article will give you some good tips and ideas.

It’s 2 a.m., and you’re on your way — for the fourth time — down that well-worn path in the hall to you-know-where. But on this trip, you are waylaid by a cramp in your calf so crippling that you think you’re trapped in some monster nightmare. You try rubbing the muscle, but it feels as tight as a steel cable. You count to 10, or 20. And that works — sort of.

(C) MomJunction

(C) MomJunction

Pregnant women endure a great many discomforts. In addition to having our bladders pressed on and our legs wrenched with cramps, we get backaches, shortness of breath and swollen ankles. We also have trouble sleeping. For many women, simple, frequent stretching may be the answer. While little hard data exist on the effect of stretching on the baby-bearing body, there is plenty of firsthand testament to its merits.

“Pregnant women are not aligned the same way they were before pregnancy,” says Susan Warchaizer, M.D., an obstetrician/gynecologist at Boston Medical Center in Massachusetts. “Limbering up and loosening muscles is probably useful because it makes it easier to carry the excess burden you don’t normally carry.” When muscles are relaxed and flexible, they can handle the weight more comfortably and safely, Warchaizer adds.

Read more:  https://www.fitpregnancy.com/exercise/prenatal-workouts/home-stretch

 

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The Only 12 Exercises You Need To Get In Shape

Getting in shape is a goal that everyone should have! Getting in shape does not mean simply building big muscles and the six-pack abs. This article will show you that you only need 12 exercise to get in shape.

You can work out pretty much anywhere using bodyweight exercise moves.

Bodyweight exercises are moves that use only your body’s weight as resistance, such as pushups and lunges — no equipment needed. They’re a staple in many high-intensity circuit training (HICT) workouts. HICT workouts are intense and quick — like crazy quick. Like, you do them in less than 30 minutes quick. That means you can get in great shape without going to the gym, spending hours working out, or using any workout equipment at all. (Seriously; it’s science.) You’ve just gotta know the right moves.

(C) BuiltLean

(C) BuiltLean

BuzzFeed Life reached out to personal trainer and exercise physiologist Albert Matheny, C.S.C.S., founder of SoHo Strength Lab, and asked him to come up with a list of 12 exercise moves that are essential for anyone who wants to be able to do a workout anywhere and anytime. He also came up with nine different workouts that are various combinations of these moves. But you can think of these 12 moves as the building blocks for tons of variations of quick, do-anywhere HICT workouts.

Some of these moves have instructions for how to make them easier and others don’t. For the moves that don’t have “make it easier” instructions, just perform the movements as well as you can. Know that it’s better to do just a few reps of each movement perfectly, rather than doing many reps of the movements wrong. Cool!

Read more: https://www.buzzfeed.com/sallytamarkin/get-fit-bodyweight-exercises

 

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How to Exercise at Work

People say they need more exercise, but their work schedule doesn’t leave them any time for an effective exercise program. If your goal is to lose weight and get fitter, there are ways you can stay physically active during your work day.

If there is one excuse for not exercising that we hear time and time again, it is that “my work gets in the way”.

And the people who offer this reason always seem to be the most despairing about their workload / lack of recreation equation. But often they are also the most ambivalent about solutions. Funny that!

(C) Ivy Exec

(C) Ivy Exec

I am not saying that work is never an obstacle when it comes to finding meaningful time to devote to regular exercise and physical activity. It really can be! However it is absolutely not an insurmountable problem.

It might be an old cliche but…

Where there is a will there is a way!

There is no denying that we live in a world where work has never involved so much physical inertia. Obesity is on the rise and so is type 2 diabetes.

For the first time in human history, more people are dying from being overweight than malnourished.

This is significantly more than just coincidence. Along with the incredible technical advances we have seen over the last few decades have come working environments, jobs and duties that require sitting down for hours on end, day after day.

In fact it is now common for a day to look like this;

Read more: http://watchfit.com/exercise/exercise-work

 

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Total Exercise Bike Guide

Including an exercise bike in your weekly exercise regime is a great way to keep fit, lose weight and build up your stamina. Combined with a more sensible diet, you achieve the results you want.

Stationary bikes (or exercise bikes) are easy to use, can be found in almost every gym, and are usually reasonably priced and requiring minimal space if you’re thinking of buying. Exercise bikes offer a simple and massively effective workout. If you like cycling but don’t want to risk a confrontation with a speeding car or getting drenched in a torrential downpour, or just prefer to switch off and zone out during your workout sessions, consider an exercise bike.We lift the lid on this popular form of exercise so you can get the most from your workouts

(C) valleyymca.org

(C) valleyymca.org

If you don’t have an exercise bike but still want to do some indoor cycling, you can convert your regular bike into an exercise bike by using a so-called turbo trainer or putting your bike on specially designed rollers. Both methods allow you to use your regular bike indoors which is great if you prefer to cycle out of doors but winter weather or heavy traffic means you can’t.

Cycling is predominantly a lower body workout. The following muscles are your “main movers” responsible for pushing your pedals around and around…

Front and back of thighs (quadriceps & hamstring muscles)
Butt (gluteus maximus)
Calf muscles (gastrocnemius and soleus)

When you get up and out of the saddle to sprint or replicate climbing a hill, your core and upper body muscles also get in on the act but they are not working against an especially heavy resistance so any benefits to these muscles are limited.

Read more: http://healthandstyle.com/fitness/exercise-bike-guide

 

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The 10 Best Workouts for People Who Hate to Exercise

Nobody likes to work out. Perhaps you cannot fit the exercises into your overcrowded schedule or you find the exercise routines too boring to carry out on a daily basis. Learn how to make exercise fun, creative, and habitual.

Does the thought of running make your knees ache? Do gym memberships make you long for the great outdoors? How about hiking? Oh, wait, bugs. Maybe you’ve been thinking about exercising for some time now and haven’t taken that first step. “The key is to find something you like and stick with it,” said Joe Kekoanui, owner of Huddle Reactive Sports Training. “Just because your friend found their workout mojo through running doesn’t mean you will. There’s definitely an exercise for everyone; it’s just a matter of continuing to try until something works for you.” If you haven’t exercised in a while, Kekoanui suggests starting with low-impact exercises. Here are a few ideas to get you started:

(C) Pinterest

(C) Pinterest

If you don’t want to join a gym…

Try: walking. It’s an easy place to start without putting strain on your joints, and the safest way to burn calories and build cardiovascular endurance. Another great benefit is that it can be done anywhere and won’t cost you a cent.

If you’re an introvert who prefers exercising alone…

Try: biking. Because you use leg muscles when riding a bike, it’s a great way to tone up. And because those muscles are the biggest muscle group in the body, they tend to burn more calories.

Read more: http://www.womansday.com/health-fitness/workout-routines/g2514/best-workouts-for-people-who-hate-exercise

 

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The Beginner’s Guide to Every Type of Yoga Out There

If you are a yoga beginner, I’m sure there are moments when you feel overwhelmed by the newness of the practice. New Yoga students may be uneasy and fear awkwardness or failure.Not to be shock by the yoga class, here is a beginner’s guide for you.

You’ve decided to finally start doing yoga — but after Googling classes in your area, your head is spinning. Should you try Ashtanga or Iyengar? And what’s the difference between hot yoga and Vinyasa? The array of options can be enough to scare newbies off the mat for good.

(C) Orange Tree Yoga

(C) Orange Tree Yoga

But here’s why you shouldn’t be scared: Like cross training, incorporating a variety of types of yoga into your regular practice can help keep you balanced, says Nikki Vilella, senior teacher at Kula Yoga Project and co-owner of Kula Williamsburg. “Try a few different studios, teachers and styles. Then, stick with the one that resonates with you for a good amount of time and be dedicated to the practice,” says Vilella. “The first day you don’t like a class shouldn’t be a reason to bolt and try something new.”

Yoga isn’t necessarily a ‘one-size-fits-all’ practice, either. Different types of yoga might be best for different people. “A 20-year-old and a 70-year-old probably don’t need the same things,” Vilella says. “Someone who is hyper-mobile and flexible doesn’t need the same thing as someone who’s muscular and stiff.”

So with all the choices out there, where do you start? Don’t lose your ujjayi breath (that’s yogi speak for calming inhales and exhales). We’ve got your definitive list of classes that specialize in yoga for beginners — plus tips for identifying the style you might like best.

Read more: http://dailyburn.com/life/fitness/yoga-for-beginners-kundalini-yin-bikram

 

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A Good Workout For Your Weak Side

I love to motivate people to develop healthier lifestyles through exercise. Exercising is something that everyone needs to be doing because it helps to control our weight, keep our bodies healthy and our mind.

Life is all about balance. Balance in your work life, balance in your family life, and balance in your health. Balancing your physical strength is equally important, and not always on our radar.

Think about it: Life happens asymmetrically, and yet we all naturally favor one side or the other (unless you’re the rare switch-hitter!). That’s natural. And the good news is it’s pretty easy to work on your weaker side—unlike possibly other balance issues in your life. It involves mixing in unilateral exercises (those using one side of the body at a time) with bilateral exercises (those using both sides of the body simultaneously). And luck you, that’s actually the secret to the ever-valuable functional full-body workout!

(C) Healthcare-schools.org

(C) Healthcare-schools.org

Here are a few tips for being more mindful about your physical balance, plus a workout to get you going.

Before You Get Started

Assess yourself. Use our high five assessment to see how you fare with some unilateral movements (lunge, single leg reach). This will give you a good idea which side needs extra work, if you don’t already know!
Use unilateral movements, but don’t make ALL of them unilateral. This is important because when we’re trying to work on a specific area, we don’t want to build our workouts based only on that weaker area. If that’s all we do, then we’d possibly see a decline in our strengths (or even worse, our functions)! For example, if I need more protein and vitamins in my diet, I’m not going to only eat protein and vitamins. I’m going to add it into a well-balanced diet. In the same way, when considering these movements, sprinkle them into your workouts instead of making your workout just unilateral movements.

Read more: http://blog.anytimefitness.com/good-workout-weak-side

 

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How to Set Up a Complete Exercise Program

There are lots of workout  routines available but it’s hard to organize all of them in a 1 week-plan. Which one should I do first? So this article came out which makes it easier for me to plan my workout schedule.

One of the hardest parts of an exercise program involves two things:  Setting it up and then, of course, doing it.

If you know anything about exercise, especially if your goal is to lose weight, you know that you need to have it all:  Cardio, weight training and flexibility.

(C) Saudeeemagrecimento.com.br

(C) Saudeeemagrecimento.com.br

Okay, that makes sense, but how do you put all of these together without taking up half your day?  Should you do cardio and strength training on the same day?

Which one should you do first?

Those are just some of the common questions many of us have when it comes to setting up an exercise program and the answers to those questions usually depends on your goals, schedule, and fitness level.

So, if you’re not sure where to start, it may help to see a sample workout schedule that includes all the workouts you need, whether you’re a beginner, intermediate or a more advanced exerciser.Once you determine your fitness level using this quiz, you can get started!

 

Read more: https://www.verywell.com/sample-workout-schedule-1230758

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How to Start Exercising and Stick to It

Everyone agrees that while exercise is so very good for us, it’s not always easy to get into the exercise habit. We’ve all got jam packed schedules… we’re tired and easily distracted… or we just don’t think the results are measuring up to our expectations… whatever the reason, getting ourselves to start exercise and stick with it on a regular basis is a struggle.

 

Girl running in woodsH

You already know there are many great reasons to exercise—from improving energy, mood, sleep, and health to reducing anxiety, stress, and depression. And detailed exercise instructions and workout plans are just a click away. But if knowing how and why to exercise was enough, we’d all be in shape. Making exercise a habit takes more—you need the right mindset and a smart approach. Whatever your age or fitness level—even if you’ve never exercised a day in your life before—there are steps you can take to make exercise less intimidating and painful and more fun and instinctive.

What you can do

  1. Understand what’s stopping you from exercising
  2. Learn how much exercise you really need to improve your health
  3. Decide which activities are right for you
  4. Plan to start small and reward yourself
  5. Learn how to make physical activity more enjoyable
  6. Find ways to add more movement into your daily life
  7. Learn more by reading the related articles

What’s keeping you from exercising?

If you’re having trouble beginning an exercise plan or following through, you’re not alone. Many of us struggle getting out of the sedentary rut, despite our best intentions.

While practical concerns like a busy schedule or poor health can make exercise more challenging, for most of us, the biggest barriers are mental. Maybe it’s a lack of self-confidence that keeps you from taking positive steps, or your motivation quickly flames out, or you get easily discouraged and give up. We’ve all been there at some point.

Here’s what you can do to break through mental barriers:

Ditch the all-or-nothing attitude. You don’t have to spend hours in a gym or force yourself into monotonous or painful activities you hate to experience the physical and emotional benefits of exercise. A little exercise is better than nothing. In fact, adding just modest amounts of physical activity to your weekly routine can have a profound effect on your mental and emotional health.

Be kind to yourself. Research shows that self-compassion increases the likelihood that you’ll succeed in any given endeavor. So don’t beat yourself up about your body, your current fitness level, or your supposed lack of willpower. All that will do is demotivate you. Instead, look at your past mistakes and unhealthy choices as opportunities to learn and grow.

 

Read more: https://www.helpguide.org/articles/exercise-fitness/easy-ways-to-start-exercising.htm

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