Exercise is hard work, but it also contains its own antidote: The harder you work, the easier things should feel, and the more often you lift, the less often you’ll get sore. That means if you feel tired and sore all the time after working out, something is going wrong. Let’s figure it out what that it—and what to do about it—together.
1. You keep skipping workouts.
Consistency is the most important thing to get right when it comes to fitness. It’s better to follow an okayish routine four days a week, every week, than to do day 1 of a really great program and never get around to day 2.
2. You keep trying to set personal records on your training days.
It’s fun to set a personal record—your heaviest bench press, your fastest mile. But these PRs are your reward for putting in hard work; they’re not the work itself.
3. You don’t have a structured training program.
So now you know that you need to be consistent, but you also shouldn’t be pushing yourself to the limit every day you hit the gym. So what should you do? Follow a program.
4. You’re not eating enough
Food is fuel, and healthy athletes end up eating a ton. But if you’re trying to lose weight at the same time you’re exercising, or if you’re avoiding high-calorie foods because you have this idea that they aren’t “healthy,” you could be sabotaging your progress in the gym.
5. Your low-carb diet doesn’t agree with you.
Beyond the issues that come with not eating enough food, there can also be problems if you’re not eating enough carbs. The carbs we eat become blood glucose, which we use while we exercise; they can also become muscle glycogen, another important fuel.
6. You don’t take your strength training seriously.
If your main form of exercise is something like running, you probably know you should be strength training too. But runners often make the mistake of training with light weight for high repetitions, because that sounds like it should be more specific to running than lifting heavy weights.
7. You keep deloading.
If you take a break from lifting, or if you lift lighter weights for a little while, your body will be less fatigued and you may be able to lift more, or set a new PR. Sounds great, right?
The problem is that this phenomenon—called a deload—gives you the illusion of short-term progress while hurting your long-term progress.
8. You’re not sleeping enough.
Exercise is hard on your body, but food and sleep help you build back up. If you’re not sleeping enough, you’ll be tired all the time, both because you’re sleep-deprived and because you’re not doing enough to let your body physically repair itself.
9. You’re tired, but not from the gym.
Stress can make us feel “blah.” If you had a hard day at work, your pet is sick, and your relationship with your significant other isn’t going great, you might not feel up to exercise. That’s fine—take care of your mental health however you need to.
Know what aerobic exercise does to your health
Aerobic include activities of cardio like brisk walking, swimming, running, or cycling.By definition aerobic exercise means “with oxygen.” Your breathing and heart rate will increase during aerobic activities.Aerobic exercise helps in keeping your heart, lungs, and circulatory system healthy.
Aerobic activity can help you:
- Keeps excess pounds at bay
- Wards off viral illnesses
- Reduce your health risks
- Increases your stamina,fitness and strength
- Manages chronic conditions
- Strengthens your heart
- Keeps your arteries clear
- Boost your mood
- Stay active and independent as you age
- Keeps your mind sharp
Examples of aerobic exercises:
- Using an elliptical trainer
- Jumping rope
- Performing high impact routines or step aerobics
Stretching exercise: Types and benefits of stretching
Stretching keeps the muscle flexible, strong, and healthy, and we need that flexibility to maintain a range of motion in the joint, without it , the muscle shorten and become tight. Then , when you call on the muscle for activity, they are weak an unable to extend all the way that puts you at risk for joint pain, strains and muscle damage.
Types of stretching:
- Active stretching
- Passive stretching
- Dynamic stretching
- PNF stretching
- Ballistic stretching
- Isometric stretching
- Static stretching
Benefits of stretching:
- Decreases muscle stiffness and increases range of motion
- May reduce your risk of injury
- Helps relieve post-exercise aches and pains
- Improves posture
- Helps reduce or manage stress
- Reduce muscular tension and enhance muscular relaxation
- Improves mechanical efficiency an overall functional performance
- Prepares the body for the stress of exercise
- Promotes circulation
- Decreases the risk of low-back pain
Sore Muscles? Here is how you can prevent them!
Do you love working out but worried about sore muscles? Well, you are not alone because that is how exercise functions. The best way we can deal this is by preventing sore muscles. But wondering how? Leave that to us!
In order to make you fall in love with the exercise even more, we have come up with this piece that helps you to learn different ways to prevent them. Read on.
- Stay hydrated: Drink as much as water possible because it flushes toxins out of the body, transports nutrients into the cells and helps regulate the body’s internal temperature.
- Get enough sleep: Because this will help your body to recover from everyday activities
- Take an epsom salt bath: Epsom salt soaks are great for supporting your muscles and boosting exercise performance, as epsom salt contains high levels of magnesium.
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