You’re in the middle of your workout, everything is going great, and then suddenly something feels off. There’s a twinge of pain, a tingling sensation, or a wave of nausea comes over you. Or maybe you don’t feel anything until later, in the form of soreness or shin splints.
Whatever the symptoms may be, the cause is likely that you’re doing something about your workout wrong. With the help of fitness experts Dempsey Marks, Jessica Smith and Valerie Orsoni, we’ve got a list of the top signs your workout is doing more harm than good, and ways you can fix the problems.
You’re Super Sore the Next Day
A little soreness can be good, but if you’re so sore you can’t move, you need to tone your workout down a bit. According to Shape Magazine, that level of soreness can indicate that you’re well on your way to an overuse injury.
Dempsey Marks, fitness expert, yoga trainer, and founder of DempseyFit.com, suggests decreasing the intensity of your workouts by lifting less weight or doing fewer reps. She also suggests properly refueling your body by eating a post-workout snack, like her Strawberry Banana Crunch Smoothie Bowl, full of carbohydrates and protein.
When the word exercise is mentioned, a lot of people tend to begin thinking about long and hard hours spent at the gym. What we need to remind ourselves is that exercise doesn’t have to be dreadful and there are hundreds of ways to get a few minutes in each day. Ever thought about just simply walking for exercise? The benefits for walking are extensive, ranging from improving blood pressure and sugar to easing anxiety and arthritis pain. As today is National Walking Day, there’s never been a better time to put one foot in front of the other.
The list goes on and go, but for some reason we still find excuses to not go out for a walk. One of those excuses might be the poor weather. So what can we do about it? Check out an at-home walking DVD. Fitness experts like Leslie Sansone and Jessica Smith have given you excellent options in their new DVDs.
Walking DVDs give you no excuse for missing a 20-minute walk. With these programs, all you need is a little floor space and a few minutes before getting ready for work in the mornings. Not only will getting a quick and simple walk in at the beginning of your day rev up your metabolism, but it’ll also give you more energy to take on your crazy schedule. Think about it, has there ever been a time where you actually regretted a workout? And the bonus with these DVDs is the little time required to make it happen! (more…)
We, as a society, are far too sedentary. We hear more and more than we’re killing ourselves by sitting and that the least amount of exercise we can get away with each week is 150 minutes, or 30 minutes on five days a week. Most people balk at that, citing that even a brief half hour most days is too much for their chaotic schedules. Could new research from the University of Alabama help you squeeze in a workout?
Four workouts each week might be all you need, according to the study just published in the Medicine & Science in Sports & Exercise. The study found that, amongst women ages 60-74, that they were getting as much out of a workout, if not more, by doing so four times per week than those doing more or even less. In the group that did three aerobic workouts and three resistance workouts per week, they did not train any better than their counterparts, completing two of each type of workout each week.
Fitness expert Jessica Smith balks slightly at the study results, suggesting they could be misleading.
“I would agree that you can do less ‘working out’ in one week (4 vs. 6 sessions), but I worry that this kind of a headline will make people think that they can just hit the gym four days a week and then be sedentary the rest of the time.” (more…)
By Jessica Smith, co-author of Thin In 10
If your number one reason for not exercising regularly has been not having enough time to fit it in, get ready to toss that excuse out the window. This short, but effective, routine uses minimal space and zero equipment to help you squeeze in a shot of exercise anytime, anywhere! Try it once, twice or three times throughout the day for a total body workout that also keeps your heart rate elevated for maximum fat burning results.
The 10-Minute Total Body Tune Up
Do each of these five moves for the recommended time, with little to no rest in between exercises. Repeat the circuit 2x through in total for a complete 10-minute workout. Note: you may want a mat or towel for some of the moves done no the floor.
Total Toner #1: The 180-Degree Hip Circle
Targets: Core, Arms. Hips, Glutes, and Thighs
Join us with Jessica Smith, respected fitness expert and co-author of Thin In 10, for a fun, informative, and motivating hour on New Year’s night! We’ll talk indulgences, goals, and how to actually make this your last resolution.
Where: Use hashtag #TI10
When: January 1, 2013 at 9:00p EST / 8:00p CST
Giveaways: Thin In 10, 3 Jessica Smith workout DVDs, and DIR schwag! (more…)