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Post-Workout Consumption
It seems to me that there are 2 kinds of people when it comes to eating after a workout: The 'Non-Eaters' and the 'Immediate Eaters'. The 'Non-Eaters' will not really eat anything after a workout, but instead later in the day will treat themselves (to sweets/alcohol/chips/etc.) because they feel they deserve it since they exercised. The 'Immediate Eaters' finish their workout and simultaneously consume a protein bar and a post-workout shake within 5-10 minutes after their workout. On the right track, but let's analyze how that can have more of a positive effect on your workouts.
For the first thirty minutes after a workout your body is still ready to exercise; your muscles have been innervated, they are ready to fire (workout) when you say so, and are not ready to begin repairing yet. After thirty minutes, your muscles relax and begin to repair themselves. This is when one would want to consume protein, because protein aids in the muscle rebuilding process. So, if you consume your post-workout protein beverage 30 min to 1 hour after your workout, you will be helping your muscles rebuild during their primetime rebuilding process and maximizing the benefits of the protein you're taking.
After 2-3 hours, you should consume a regular meal (with protein in it) to continue aiding in the muscle rebuilding process. Do not 'treat' yourself to sweets or alcohol or whatever, for your muscles will still be crying out for protein and you will be feeding them sugar or alcohol or heavy carbohydrates...they want protein. Remember 'You Are What You Eat'? That is especially true on the days you exercise. If you can eat properly after a workout and stay away from 'treats', your results will come faster than you expect.
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Jumping Rope
There are many great benefits to jumping rope regarding your cardiorespiratory system. First off, it's hard! When you were a kid and could do that thing non-stop for hours, boy were you in god shape! It's a tough motion to get used to initially.
Jumping Rope in a forward motion is the most comfortable, and once you are able to do (let's say...) 40-50 in a row, change it up and do it on one foot at a time to make it more challenging on your leg muscles (especially calves). The only problem that I have with Jumping Rope is that of rounded shoulders, since most people only jump forward; this puts all the pushing motion on the anterior (front part of your) deltoid, resulting in somewhat more rounded shoulders. My suggestion? Backwards.
Not only is Jumping Rope backwards darn hard, but it puts more of the motion onto your posterior (back part of your) deltoid. When you get too good at backwards, perform it one foot at a time backwards. This is another challenging thing you can do for your cardio routine.
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PNF Hamstring Stretch
PNF (Proprioceptive Neural Facilitation) has a number of therapeutic applications, but you can incorporate it into your own stretching program and stretching exercises. Do your stretch, tense or contract the target muscle, then finally relax and extend your stretch.
For example, to stretch your hamstrings from the common inside hurdler´s stretch, sit on the floor with your right leg extended and the sole of your left foot against your right inner thigh. Keeping your back straight, reach toward your right foot until you feel the stretching. Pause and contract your right hamstring as though you were pushing your heel into the floor, relax your leg completely and reach a little further toward your foot. You´ll find you can get another inch or so out of muscle stretching with this technique.
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Places to Walk
Here's another reason Americans are fatter than Europeans. American cities, in general, are less walking-friendly than European cities. Distances, lack of sidewalks, and traffic make it harder to find good walking areas.
Don't be discouraged from your fitness walking regimen. Look for high school tracks, paths in parks, industrial parks which often have lots of flat streets with sidewalks, shopping malls, golf courses, or playing fields where you can walk around the periphery, or any nearby open area. In the mall, walking for exercise is more fun when you're window shopping!
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Strength Training and Resistance Bands
Get on the resistance bandwagon! Resistance bands are easier and more flexible than barbells, dumbbells or even hand weights. Your weight training routine will benefit from adding at least one strength training exercise that uses a resistance band.
Try doing squats while pulling on the resistance band wrapped around a doorknob (this weight training exercise strengthens the butt, thighs, back, chest, triceps and biceps).
Be careful in your resistance band strength training to:
• Secure the band around objects, otherwise the ends can come loose and possibly cause an injury
• Before and during every session of your weight training program, make sure your hands aren't damp, sweaty or slippery
If you're accident prone, look into buying a resistance band with safety features (the B-Lines Resistance Bands Upgrade Kit includes a door attachment with safety strap, so you can attach your band to a doorjamb or even a tree and pull, pull, pull without fear).
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Sports Drinks - the healthy way
Gatorade is thirst-aid! Many people prefer sports drinks to water because they taste better and it´s easier to drink them more often in a sports nutrition diet.
If the sports drink contains a small amount of carbohydrate, sodium, and potassium, the drink will effectively hydrate the person. The following facts are important to consider when using a sports drink for sports nutrition:
- Sports drinks should contain between 14 and 19 grams of carbohydrate per eight-ounce serving (six to eight percent). A drink with more than ten percent carbohydrate may cause slow absorption, nausea, cramps, or diarrhea. A drink with five percent or less sugar solution may not provide enough additional sports nutrition energy to increase exercise length. - Carbonation causes stomach bloating. Dilute carbonated drinks to half-strength. - The correct sodium level for sports nutrition supplement drinks is 100-110 milligrams per eight ounces. Sodium content in sports drinks can range from eight to 116 milligrams. - Fruit juices have 10-15 percent carbohydrate and need to be diluted. Mix one part juice to seven parts water. - You do not sweat out vitamins; there´s no need to buy sports nutrition drinks that include vitamins. - Water is adequate for exercise under one hour. However, if the exercise is intense or lasts more than an hour, a sports drink will be beneficial. - If you´re participating in a sports event lasting four hours or more, you need a sports nutrition drink that contains from 110 to 120 milligrams of sodium.
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Diet and Weight Training
No fat, no muscle gain. Sumo wrestlers in Japan know this. (So does Hilary Swank, who had to eat 210 grams of carbs per day while weight training for “Million Dollar Baby”).
Before embarking on a weight training routine, adjust your diet. Try infusing your diet with flaxseed oil, high in fat (Omega-3 fatty acids), and also egg whites, which are high in protein. Drinking protein shakes can also give you energy during your weight training program.
You might not need to eat quite as demanding a diet, depending on how demanding your strength training exercise is. But as Suzanne Somers has said, fat is not the enemy. This is doubly true if you're doing strength training. “Eat your greens,” Mom's sage advice, holds true for a weight training diet as well. You'll need to add nutritional supplements, particularly if a high-protein diet (or egg whites) doesn't agree with you).
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Benefits of Exercise During Pregnancy
The benefits of exercising during pregnancy are numerous. These include: reduced weight gain; reduced chances of becoming hypertensive; less likely to develop gestational diabetes; improved mood with less depression; better sleep patterns; reduced labor time; may reduce chance of surgery; more rapid weight loss after pregnancy. Work with your doctor to develop the best plan for you.
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Dance Workouts
Switch it up! Take a cue from square dancing caller and do-si-do and switch partners when it comes to your body building workout routines.
Varying your routines and programs will make your workout routine more exciting and will keep you from reaching a plateau. Try these tips on how to spice up your workout:
• Vary your pumping iron workout plan and target different areas of your body on different days • Sign up for some swing or salsa dancing lessons • Try alternating your dance and dumbbell workout with stretching (such as yoga or Pilates) • Mix in a little tai chi for grace and swimming for cardiorespiratory fitness
Who says workout routines have to be routine?
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Overtraining
One indication of overtraining is your resting pulse. If your pulse first thing in the morning is 10 or more beats more than normal, you may be suffering from overtraining. Other indications are unusual (for you) fatigue and a lack of enthusiasm for your workouts. Try cutting back for a week and see if you feel better. Cutting back for a week will not only let your body rest, but your muscles will fully recover which may alow you to see more results upon returning.
If you have fever or other such symptoms, see your doctor.
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Alcohol and Working Out
Never drink alcohol before you work out, even if you´re not going to exercise for several hours. Your reflexes can still be compromised, plus your hydration is affected. Do your run or other workout, rehydrate with water, then have a beer if you must. It´s best to skip the drink completely before a big competition because effects can linger to the next day.
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Anti-aging Without Pills
Many supplements are touted as anti-aging aids as they are supposed to raise levels of certain hormones that are thought to decline with age. These may or may not be effective, and may have side effects. Don't take any such supplements without consulting your doctor. If you want a different approach, try exercise, which raises growth hormone and testosterone, and/or meditation, which increases DHEA. You'll save money, too.
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Alternating between Upper and Lower Body
If you are swimming and have become somewhat bored with just swimming laps, try switching things up. Perform whichever stroke you like and only use your upper or lower body. For example, begin by warming up with 2 regular laps. Then just use your legs one lap, then just your upper body for another lap, and back to 2 laps with your whole body. This will put more pressure upon your legs and arms, making you work your cardiorespiratory system more and stress your muscles differently as well. As you get better, you can perform more laps with just your arms or legs.
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Lifecycle
The old Lifecycle equipment offers three different profiles: hill, random, and manual. Level 1 in difficulty on manual corresponds to 2 on random, and 3 on hill, etc. Hill is the easiest for beginners.
The Lifecycle is calibrated to ride smoothest at 80 RPM, so you are not making it easy on yourself to go slower than the recommendation. This is also true of many other exercise bikes. The recommended rpm will give you the smoothest ride and the best workout.
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