Most of us work a full time job, which means our gym sessions are generally restricted to specific early morning, lunch time or after work slots. So really, there’s not a lot of time to sit there thinking about what exercises you want to focus on that day or what machines you want to tackle. If you’re short on time, it’s important that you go in there with a plan so that you can make the most of your workout.
Tag: gym
3 Reasons why you hate to exercise
We all know we should be exercising regularly. The human body was made to move. From the tiniest atoms in our DNA to the blood in our veins and the electrical impulses in our brain, we are constantly in movement. Yet so many of us find it challenging to get up and get moving. Here are some of the reasons we use to hide from regular exercise, and how to remedy them:
1. You hate working out in the gym
Every gym has people who grunt when they lift free weights and drop them loudly onto the floor, people who don’t wipe up their sweat after using a machine, or someone yelling into their cellphone. It’s one of the costs of working out in a group space!
What to do?
Change your setting! Go into the great outdoors and create a routine where you’re running or hiking, swimming or surfing, playing soccer or tennis, all done outdoors. You can also set up a home gym, with anything from a couple kettle bells to a full free weight set-up.
2. You hate sweating
Sweating or perspiring is a good thing. It means that your body is able to keep itself balanced, at the optimal temperature for bodily functions. Sweating is also one way in which your body gets toxins out of your body.
What to do?
Firstly, you don’t want to stop sweating. If you do, your insides will over heat and your body will start to break down in the same way a car breaks down when it overheats. What you want to do is move the sweat away from your skin as quickly as possible. Try wearing clothing made from fabrics that cause sweat to evaporate quickly, like COOLMAX® and dri-fit. Use antiperspirants instead of simple deodorants for your underarms and on other areas that produce a lot of sweat.
3. It takes up too much time
We live in a world where time is a resource that we have to budget. With demands like work, family, friends, etc. it can seem impossible to create the time for exercise. So, for most people, it can end up last on the list. You may think that if you can’t fit in a good 30-60 minutes of activity in one go, you just shouldn’t bother. This is a lie.
What to do?
Research has shown that, at bare minimum, you should aim for 150 minutes of activity per week. How long each exercise session take is not as important as the total amount of movement per week. So, if you are active for 10 minutes on day 1 and then active for 60 minutes of day 2 and 35 minutes of days 3 and 4, you are getting the same amount of benefit from exercise as the person who does three 60 minute sessions per week. Take whatever time you can to get moving!
Dr Yesheen Singh for HelloDoctor.com
When to gym after being sick
So, you’ve finally overcome the symptoms of the illness that’s kept you from hitting the gym – time for a massive session, right? Whoa! Hold on – it depends on what you’ve had! A cold? The flu? Each illness has a recovery timeframe and going back too soon could cause you more harm. Continue reading “When to gym after being sick”
The top 5 workout mistakes you’re making
Top points for making the decision to get fit and healthy! Whether you’re hitting the gym hard every day, or going for a walk 3 days a week, it’s doing your mind and body good. Here’s something to consider though; when people first start exercising or working out, especially if they’re not doing it with the guidance of a personal trainer, they often make common mistakes. And while they might not seem like a big deal, they can be reason why you’re not seeing the results you want.
Let’s take a look at the top 5 workout mistakes – are you making any of these?
1. You’re not stretching enough
Take at least 5-10 minutes warming up before you start your workout, otherwise you could land up injuring yourself. Good warm ups include running a few laps of a circuit, jumping jacks, skipping. Just as important is cooling off after your session, so spend 5 minutes stretching out and loosening up your legs, arms and shoulders.
2. You’re not practicing the right technique
It sounds harsh, but it’s true. If you’re not doing an exercise correctly, there’s little point in doing it at all. Make technique a priority when you start working out, and you’ll see results much quicker.
3. You’re not drinking enough water
When you exercise, especially if the focus is high intensity or endurance, then you’re going to drink much more water anyway when you work out. Don’t leave it there though, make sure you drink water throughout the day to stay hydrated – your muscles need it to stay healthy.
4. You’re not powering up with the right food
What you eat, and when you eat it has a huge impact on your workout, and ultimately your body and fitness goals. Depending on what exercise you’re doing, you want to fuel up around 30-60 minutes before you start. This is especially important for intensive workouts, otherwise you’re going to run out of energy half way through your session. And when you’re done, try and eat within an hour of finishing, giving your body the right fuel during this window stimulates muscle growth.
5. You’re not pushing yourself
A common misconception that people have is that they think as long as they’re moving, they’re going to lose weight. Unfortunately, it’s not that easy. If your workout lacks energy or intensity, or it’s too short, it’s not going to be effective. Each week, push yourself a bit harder, for a bit longer, and mix up your workout by doing cardio and weight training.
With sound technique, proper nutrition and professional training (if it’s an option for you), you’ll soon start losing weight and seeing the results you want – plus you’ll be setting a great benchmark for yourself.
Sources: AskMen.com, WebMD
First time gym-goer – here’s what you need to know
If you’ve never belonged to a gym before, and aren’t used to training or working out alongside other people, then gyms can be daunting and intimidating. For starters, the exercise machines often look like they belong in a spaceship, and added to that, there’s generally a queue of people waiting to use them – so the pressures on for you to know what you’re doing and more importantly – how those machines actually work.
Continue reading “First time gym-goer – here’s what you need to know”