A daily workout can help invigorate you, give you more energy and help you to feel good about yourself. But is it a good idea to workout when you are feeling sick?
Migraine Headaches
Migraine headaches can be debilitating and cause dizziness, nausea, blurred vision as well as a throbbing headache. If you suffer from migraine headaches, the last thing you will want to do is workout when you are in such considerable pain. Take control of the pain before you even attempt to workout, otherwise you will feel even worse if you try to push yourself while you are still feeling unwell.
Menstrual Cramps
A gentle workout can help to ease the pain of menstrual cramps. The key is to do what you can physically bear without exerting yourself beyond the point you can comfortably handle. If you are used to vigorous workouts, keep your workout gentle and slow the pace down a notch if you are working out during your menstrual period.
However, if the menstrual cramps get worse or you start to feel nauseous, stop what you are doing, have a drink of water and a light snack and take something for the pain.
Exercising During a Cold
No one looks their best when they are suffering from a cold. Puffy eyes, a red, swollen nose and pasty skin just make you want to hide away at home and not show your face in public. But working out during a cold does have some known health benefits. Working out during a cold can help to open up the airways and inject you with some much-needed energy, which can help you to fight off your cold more quickly.
Exercise can help you to overcome physical symptoms of conditions such as migraine headaches, menstrual cramps, the symptoms of the common cold and other ailments. However, when you are feeling unwell, do not force yourself to push through the pain barrier in order to reach your daily fitness goals. Adjust your workout routine, take it slowly and stop what you are doing if your symptoms persist or get progressively worse.
Thursday, 30 October 2014
Eight Week Workout Program
There are a number of ways to engage in an eight week workout program. Whether you are looking to lose weight or get in better shape, there is surely a short-term workout program for you. This is a guide to two of the many available eight week workout programs online, and how you can affordably incorporate a new fitness regimen into your workout life. Always remember to drink plenty of water when doing any workout and to not strain your body more than it can handle.
One of the best eight week workout programs on the Internet is the eight week advanced fitness plan published for free at Ivillage. This plan is ideal for those who already have a regular exercise regimen in their lives but want to lose some excess weight and/or tone their bodies more. There are squats that can be done with dumbbells or canned goods to really help the body shape.
There are both work out at the gym and work out at home choices in this eight week workout program with plenty of variety. There are two rest days and a couple of lighter exercise days, such as walking or an easy cycle ride. Interval training and crunches, as well as options such as swimming, yoga, or aerobics, are included in the eight week advanced fitness plan.
Its mission is to help people lose 10 to 15 pounds and get more on the way to a toned and fit body. The actual workouts are 30 to 45 minutes in length, and require weight training on different parts of the body at least three days a week.
Cardio is also important to the eight week summer slim down. The authors of the plan encourage users to get up earlier each day to do 20 to 30 minutes of walking to avoid having to spend a lot of time trekking to and from the gym. Of course, people who want something more hardcore can participate in aerobics, treadmill running, swimming, or cycling as they wish.
There is also a full meal plan included, which is mostly low-carb. There is one high carb day offered, and then a rest day of dieting. The off day allows a cheat meal and a workout that is an hour cardio of any activity that the user especially enjoys.
One of the best eight week workout programs on the Internet is the eight week advanced fitness plan published for free at Ivillage. This plan is ideal for those who already have a regular exercise regimen in their lives but want to lose some excess weight and/or tone their bodies more. There are squats that can be done with dumbbells or canned goods to really help the body shape.
There are both work out at the gym and work out at home choices in this eight week workout program with plenty of variety. There are two rest days and a couple of lighter exercise days, such as walking or an easy cycle ride. Interval training and crunches, as well as options such as swimming, yoga, or aerobics, are included in the eight week advanced fitness plan.
Its mission is to help people lose 10 to 15 pounds and get more on the way to a toned and fit body. The actual workouts are 30 to 45 minutes in length, and require weight training on different parts of the body at least three days a week.
Cardio is also important to the eight week summer slim down. The authors of the plan encourage users to get up earlier each day to do 20 to 30 minutes of walking to avoid having to spend a lot of time trekking to and from the gym. Of course, people who want something more hardcore can participate in aerobics, treadmill running, swimming, or cycling as they wish.
There is also a full meal plan included, which is mostly low-carb. There is one high carb day offered, and then a rest day of dieting. The off day allows a cheat meal and a workout that is an hour cardio of any activity that the user especially enjoys.
Top 5 Total Gym Workout Tips
The Total Gym is a great piece for your home. You can easily lose weight, get in shape and store it in small places. Using the Total Gym is easy from the start, but no matter if you are a Total Gym beginner or a Total Gym veteran, a few tips along the way can increase your results, motivation and maximize your safety during your workouts. Remember - just because Chuck Norris can do it while talking and breathing normally on the commercial, doesn't mean it's that easy!
Warm-up Prior To Your Total Gym Workout
Even if it's just walking around the house for a couple minutes, your body needs to be warm (aka circulating blood) to your muscles prior to your Total Gym routine. In addition, it will prevent injuries and get your in the mood for your Total Gym Workout
Do A Warm-up Resistance Level In The Beginning
Yes, you may be able to do a high incline level on the Total Gym, but starting at that point is not the most effective workout for your body. By doing a set of 20 repetitions or so on a lower level, your muscles have a chance to stretch out and prepare for the more difficult sets.
Don't Use Momentum
Momentum is a dirty word in the weightlifting world because you can definitely get hurt. Even without injuries, you are not getting the most work out of each repetition by bouncing at the bottom or snapping your joints at the top of each movement.
Slow and Steady Wins The Race
Just like the tortoise and the hare, the goal isn't to do 10-12 repetitions as fast as possible. Yes, you want to move from exercise to exercise quickly to keep your heart rate up, but during the sets, a smooth, controlled movement is best.
Challenge Yourself
Any exercise that uses your own weight as the resistance is very humbling. We should be able to move our own weight around easily, right? There are tons of ways to challenge yourself continuously on the Total Gym. For example, changing the resistance, switching up the angles in which you move and lowering the time you rest in between sets.
A little tidbit - your body recovers most from an exercise (or period of exertion) in the first 7 seconds after the movement is complete. The last 20-30% could take days. Your muscles are resilient in the short term and can take a pounding when done smartly and carefully.
Warm-up Prior To Your Total Gym Workout
Even if it's just walking around the house for a couple minutes, your body needs to be warm (aka circulating blood) to your muscles prior to your Total Gym routine. In addition, it will prevent injuries and get your in the mood for your Total Gym Workout
Do A Warm-up Resistance Level In The Beginning
Yes, you may be able to do a high incline level on the Total Gym, but starting at that point is not the most effective workout for your body. By doing a set of 20 repetitions or so on a lower level, your muscles have a chance to stretch out and prepare for the more difficult sets.
Don't Use Momentum
Momentum is a dirty word in the weightlifting world because you can definitely get hurt. Even without injuries, you are not getting the most work out of each repetition by bouncing at the bottom or snapping your joints at the top of each movement.
Slow and Steady Wins The Race
Just like the tortoise and the hare, the goal isn't to do 10-12 repetitions as fast as possible. Yes, you want to move from exercise to exercise quickly to keep your heart rate up, but during the sets, a smooth, controlled movement is best.
Challenge Yourself
Any exercise that uses your own weight as the resistance is very humbling. We should be able to move our own weight around easily, right? There are tons of ways to challenge yourself continuously on the Total Gym. For example, changing the resistance, switching up the angles in which you move and lowering the time you rest in between sets.
A little tidbit - your body recovers most from an exercise (or period of exertion) in the first 7 seconds after the movement is complete. The last 20-30% could take days. Your muscles are resilient in the short term and can take a pounding when done smartly and carefully.
How to Warm Up Effectively Without Jarring Muscles
An effective warm up gets the heart pumping and the blood flowing, in preparation for a workout session. However, improper warm ups can lead to painful, jarred muscles. What is the best way to warm up without causing injury?
Get Your Heart Rate Up
Start off by spending a few minutes getting your heart rate up. Get your heart rate up by jogging on the spot, running up and down the stairs, using a skipping rope or doing jumping jacks until you feel out of breath, but not so worn out you cannot catch your breath or you have pains in your side. This will help get your heart rate up quickly and prepare your body for the intensity of working out.
Careful Stretching
Once you have increased your heart rate, you will feel warmer and more energised. Stretch all major muscle groups that you will be using in your arms, legs, torso and back so that you do not jar your muscles during your workout. But do not stretch beyond your pain threshold. Stretching prepares the body from injury.
However, if you stretch too far, you will end up with a different kind of injury, as you nurse torn ligaments and tendons instead. Beginners should not stretch their body too far, but work up to deeper stretches, which will come with time. As your body gets used to the workouts, you will also become supple, making it easier to stretch further.
Spend Adequate Time Warming Up
A common reason for jarred muscles following a workout is inadequate time spent warming up prior to the workout. Make sure you spend at least 5 minutes warming up correctly, rather than rushing through the warm up in order to start the workout session. If you do not spend enough time warming up, you could end up very sore and in a lot of pain the next day.
Warming up should not be rushed. Start by getting the heart rate up and carefully stretching the major muscle groups that you will be using during the workout. Finally, spend adequate time warming up so that you can best prepare your body for the workout without sustaining injury.
Get Your Heart Rate Up
Start off by spending a few minutes getting your heart rate up. Get your heart rate up by jogging on the spot, running up and down the stairs, using a skipping rope or doing jumping jacks until you feel out of breath, but not so worn out you cannot catch your breath or you have pains in your side. This will help get your heart rate up quickly and prepare your body for the intensity of working out.
Careful Stretching
Once you have increased your heart rate, you will feel warmer and more energised. Stretch all major muscle groups that you will be using in your arms, legs, torso and back so that you do not jar your muscles during your workout. But do not stretch beyond your pain threshold. Stretching prepares the body from injury.
However, if you stretch too far, you will end up with a different kind of injury, as you nurse torn ligaments and tendons instead. Beginners should not stretch their body too far, but work up to deeper stretches, which will come with time. As your body gets used to the workouts, you will also become supple, making it easier to stretch further.
Spend Adequate Time Warming Up
A common reason for jarred muscles following a workout is inadequate time spent warming up prior to the workout. Make sure you spend at least 5 minutes warming up correctly, rather than rushing through the warm up in order to start the workout session. If you do not spend enough time warming up, you could end up very sore and in a lot of pain the next day.
Warming up should not be rushed. Start by getting the heart rate up and carefully stretching the major muscle groups that you will be using during the workout. Finally, spend adequate time warming up so that you can best prepare your body for the workout without sustaining injury.
A Review of Extraocular Muscles
Strabismus, or an eye that is turned, is often caused by a weakness in one of the six extraocular muscles that allow the eye to move in many directions. These muscles are attached to the eye itself and surround it...this is the reason contact lenses can't get "lost" behind the eye. Each muscle has a specific function, and this is a review of these functions.
There are two types of intraocular muscles. The rectus muscles move the eye in straight, primary motions or gazes...up, down, left or right. The oblique muscles rotate the eye as well as help move the eye in each of the four primary gazes. Some of the muscles have secondary and tertiary actions as well, and are innervated by different cranial nerves.
The medial rectus muscle is responsible for lateral movement of the eye, inward toward the nose. This is its only action. It is innervated by the third cranial nerve. The lateral rectus muscle is responsible for moving the eye laterally as well, but in an outward direction. It is innervated by the fourth cranial nerve.
As an example, when using the eyes to look straight off to the right, the right eye is using the lateral rectus muscle as it moves outward while at the same time the left eye is using the medial rectus muscle as it moves inward. Both eyes are moving in the same direction but using different muscles to do so. A weakness in one of these muscles will cause an eye to stay turned in, or out.
The superior rectus muscle is attached to the top of the eyeball, and its primary function is to allow the eye to elevate, or look up. It is innervated by the third cranial nerve. The superior rectus muscle has both a secondary and a tertiary function...rotating the eye inward and moving the eye inward.
Remember that inward eye movement is primarily controlled by the medial rectus muscle. The inferior rectus muscle is attached at the bottom of the eyeball, and its primary function is to allow the eye to depress, or look downward. It is innervated by the third cranial nerve as well. The inferior rectus muscle has both a secondary and tertiary function as well...it rotates the eye outward and moves the eye outward, though the primary muscle responsible for this action is the lateral oblique.
The superior oblique muscle, attached at the top of the eyeball, is innervated by the fourth cranial nerve and its primary function is to rotate the eyeinward, toward the nose. The secondary function is moving downward; the tertiary function is moving outward. Remember that the downward motion is primarily controlled by the inferior rectus and the outward motion is primarily controlled by the lateral rectus.
The inferior oblique muscle, attached at the bottom of the eyeball, is innervated by the third cranial nerve and its primary function is to rotate the eye outward. The secondary function is moving up; the tertiary function is moving in. Remember that the upward gaze is primarily controlled by the superior rectus muscle, and the inward gaze is primarily controlled by the medial rectus muscle.
There are two types of intraocular muscles. The rectus muscles move the eye in straight, primary motions or gazes...up, down, left or right. The oblique muscles rotate the eye as well as help move the eye in each of the four primary gazes. Some of the muscles have secondary and tertiary actions as well, and are innervated by different cranial nerves.
The medial rectus muscle is responsible for lateral movement of the eye, inward toward the nose. This is its only action. It is innervated by the third cranial nerve. The lateral rectus muscle is responsible for moving the eye laterally as well, but in an outward direction. It is innervated by the fourth cranial nerve.
As an example, when using the eyes to look straight off to the right, the right eye is using the lateral rectus muscle as it moves outward while at the same time the left eye is using the medial rectus muscle as it moves inward. Both eyes are moving in the same direction but using different muscles to do so. A weakness in one of these muscles will cause an eye to stay turned in, or out.
The superior rectus muscle is attached to the top of the eyeball, and its primary function is to allow the eye to elevate, or look up. It is innervated by the third cranial nerve. The superior rectus muscle has both a secondary and a tertiary function...rotating the eye inward and moving the eye inward.
Remember that inward eye movement is primarily controlled by the medial rectus muscle. The inferior rectus muscle is attached at the bottom of the eyeball, and its primary function is to allow the eye to depress, or look downward. It is innervated by the third cranial nerve as well. The inferior rectus muscle has both a secondary and tertiary function as well...it rotates the eye outward and moves the eye outward, though the primary muscle responsible for this action is the lateral oblique.
The superior oblique muscle, attached at the top of the eyeball, is innervated by the fourth cranial nerve and its primary function is to rotate the eyeinward, toward the nose. The secondary function is moving downward; the tertiary function is moving outward. Remember that the downward motion is primarily controlled by the inferior rectus and the outward motion is primarily controlled by the lateral rectus.
The inferior oblique muscle, attached at the bottom of the eyeball, is innervated by the third cranial nerve and its primary function is to rotate the eye outward. The secondary function is moving up; the tertiary function is moving in. Remember that the upward gaze is primarily controlled by the superior rectus muscle, and the inward gaze is primarily controlled by the medial rectus muscle.
Secrets to Building Muscles!
So, what's the secret to getting a muscular body? Consistency
And what is consistency? This means doing something over and over again until you get results. Without consistency, you'll get nowhere in life.
And really, the secret to building muscles is that simple. Just be consistent in what you're doing.
This means that if you're regularly lifting heavy weights, then continue to lift heavy weights. Or, if you're lifting lighter weights, then continue to lift light -- as long as you're lifting until you can't lift anymore. Otherwise, your muscles won't benefit.
This means that if you're taking a weight-base exercise class such as Les Mills BodyPump, or any free-style sculpting class, then you need to continue doing so and continually challenge yourself.
This means that if you're doing boot camp, then continue doing boot camp.
This means that if you're doing only body-weight exercises, then continue to do so.
It's all about consistency! When people say that they've done everything to gain muscle with no signs of improvement, I'd guarantee you that they aren't consistent. Why? Well, just think of the typical person who wants results fast and can't wait for anything. They try something for a while, see little results, and quit. Of course they would be complaining that they haven't seen results!
Think about this. I grew up in the ghetto. You have guys who can't afford a gym membership fee, but they are walking the streets looking like hulks! I'm pretty sure they don't have a specialized diet. The guys in prison don't have any specialize programs. They just lift! And you probably know a few people who have no knowledge of building muscles besides the fact that they have to lift weights. And they are walking around more buff than you!
What is their secret to getting muscles? They just kept doing what they did until they saw results!
But with consistency lies another secret: progression.
This means not only doing the same thing until you get results, but also to continue to challenge your body as you keep doing the same thing.
This means that if you are able to do 10 push-ups without breaking a sweat, then you need to do 15 push-ups. When that becomes easy, then do 20. And so on. Or, instead of doing 20 fast push-ups, try doing 10 slow push-ups
When that becomes easy, do more slow push-ups. Or, do a different set of push-ups such as tricep push-ups and diamond push-ups. Heck, go for doing one-arm push-ups!
What's going on with this progression thing? When the body senses that it's going to be challenged, it would make adaptations by activating more nerves for muscle contractions and forming more muscle fibers. As long as you keep progressing to newer, more challenging exercises, the muscles will continue to adapt until you're the one walking around showing off the guns!
And what is consistency? This means doing something over and over again until you get results. Without consistency, you'll get nowhere in life.
And really, the secret to building muscles is that simple. Just be consistent in what you're doing.
This means that if you're regularly lifting heavy weights, then continue to lift heavy weights. Or, if you're lifting lighter weights, then continue to lift light -- as long as you're lifting until you can't lift anymore. Otherwise, your muscles won't benefit.
This means that if you're taking a weight-base exercise class such as Les Mills BodyPump, or any free-style sculpting class, then you need to continue doing so and continually challenge yourself.
This means that if you're doing boot camp, then continue doing boot camp.
This means that if you're doing only body-weight exercises, then continue to do so.
It's all about consistency! When people say that they've done everything to gain muscle with no signs of improvement, I'd guarantee you that they aren't consistent. Why? Well, just think of the typical person who wants results fast and can't wait for anything. They try something for a while, see little results, and quit. Of course they would be complaining that they haven't seen results!
Think about this. I grew up in the ghetto. You have guys who can't afford a gym membership fee, but they are walking the streets looking like hulks! I'm pretty sure they don't have a specialized diet. The guys in prison don't have any specialize programs. They just lift! And you probably know a few people who have no knowledge of building muscles besides the fact that they have to lift weights. And they are walking around more buff than you!
What is their secret to getting muscles? They just kept doing what they did until they saw results!
But with consistency lies another secret: progression.
This means not only doing the same thing until you get results, but also to continue to challenge your body as you keep doing the same thing.
This means that if you are able to do 10 push-ups without breaking a sweat, then you need to do 15 push-ups. When that becomes easy, then do 20. And so on. Or, instead of doing 20 fast push-ups, try doing 10 slow push-ups
When that becomes easy, do more slow push-ups. Or, do a different set of push-ups such as tricep push-ups and diamond push-ups. Heck, go for doing one-arm push-ups!
What's going on with this progression thing? When the body senses that it's going to be challenged, it would make adaptations by activating more nerves for muscle contractions and forming more muscle fibers. As long as you keep progressing to newer, more challenging exercises, the muscles will continue to adapt until you're the one walking around showing off the guns!
Building Muscles
Don't believe me? Then use yourself as an experiment. If you're super skinny and can't do one pull-up, then watch what would happen when you're able to do 20 pull-ups. There is no way that your body won't get more muscular. Or, if you're only able to bench-press 60 lbs, there is no way your body could remain the same if you've progressed to benching 300 lbs.
Now, not everybody is going to look exactly the same. The skinny guy won't look as hulky as someone who naturally has a wider frame or more muscle mass. However, BOTH will see major muscular growth as long as they are consistent with their program and frequently progress by challenging themselves.
When you challenge yourself, you give your muscles reasons to grow. When you're consistent, you'd be sure that you WILL see results within a relatively short time. Those who aren't consistent would take months, even years, to see growth. Those who are consistent are the ones seeing results within a matter of weeks if not months!
I take myself as an example. Back in college, I was able to lift 70 lbs. Fast forward that 10 years later. I still found myself ONLY lifting 70 lbs. Needless to say, I was only SLIGHTLY more toned than I was back in my college days! What's up with that??? I'll tell you: inconsistency.
No progression was involved because I wasn't even being consistent. In order for progression to work, you need to be consistent. How could I move on to lifting 80 lbs if I was only able to lift 70 lbs? How could I do one-arm push-ups if I could barely do regular push-ups? If you aren't consistent, you can't progress, and no progression means no results.
So, don't look for the fastest, easiest way to gain muscles. There are no secrets to building muscle. Just be consistent and progress. You WILL see results guaranteed!
Now, not everybody is going to look exactly the same. The skinny guy won't look as hulky as someone who naturally has a wider frame or more muscle mass. However, BOTH will see major muscular growth as long as they are consistent with their program and frequently progress by challenging themselves.
When you challenge yourself, you give your muscles reasons to grow. When you're consistent, you'd be sure that you WILL see results within a relatively short time. Those who aren't consistent would take months, even years, to see growth. Those who are consistent are the ones seeing results within a matter of weeks if not months!
I take myself as an example. Back in college, I was able to lift 70 lbs. Fast forward that 10 years later. I still found myself ONLY lifting 70 lbs. Needless to say, I was only SLIGHTLY more toned than I was back in my college days! What's up with that??? I'll tell you: inconsistency.
No progression was involved because I wasn't even being consistent. In order for progression to work, you need to be consistent. How could I move on to lifting 80 lbs if I was only able to lift 70 lbs? How could I do one-arm push-ups if I could barely do regular push-ups? If you aren't consistent, you can't progress, and no progression means no results.
So, don't look for the fastest, easiest way to gain muscles. There are no secrets to building muscle. Just be consistent and progress. You WILL see results guaranteed!
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