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.
By Dr. Tom Kleeman, an orthopedic surgeon and creator of MDFitness: The Doctors Workout, a 3-DVD workout available at TheDoctorsWorkout.com.
Your alarm goes off. You pry your eyes open, swing your legs over the side of the bed, and take those first morning steps. That’s when the real alarms go off. Your back and joints cry out in anguish. For a moment you are frozen like the rusty Tin Man wondering how to lubricate all of those joints. You remember reading somewhere that it was important to stretch in the morning, but what does that mean exactly?
For years static stretching has been the mainstay of the early morning routine. As it turns out, research doesn’t support a benefit from static stretching. Dynamic stretching, on the other hand, has been shown to have many benefits including warming up your muscles, increasing blood flow, and jump-starting your metabolism. The idea is to obtain the most benefit in the least time using compound exercises that work multiple joints or muscle groups at the same time. Check out these four dynamic stretches and see for yourself. It’s like having a can of lubricating oil at your bedside.
High March with Arm Swings
This is a great beginning move. It’s easy on your joints while warming up both the upper and lower body. Start by marching in place bringing your knees up higher as your hips warm up. At the same time, stretch your arms out to the side and bring them forward wrapping them around your chest then back out in the tempo of the march. Keep going for about 30 seconds. This exercise gets your hips, shoulders, and chest warmed up and limber. (more…)
You’ve lifted, squatted, stretched, and sweat your way to a fitter life and smaller waistline. However, you’ve also built up muscle in your thighs, calves, and butt, which can make slipping into your favorite pair (or any pair) of jeans a bigger challenge than you may expect.
Famous athletes have complained about the lack of jeans options that fit their athletic frames, and they’re certainly not the only ones with that problem. Anyone who has muscular legs probably knows the struggle of finding pants to fit both your legs and waist.
That’s where Barbell Apparel comes in. They are a new company designing jeans with athletic figures specifically in mind.
We often stress the importance of an active and healthy lifestyle for your current well-being, but two new studies show that being fit can have a serious impact on your health for decades. If you’re active now, you’re protecting yourself from muscle weakness later in life. And if you were a member a sports team in high school, researchers say you’ve likely prevented frequent doctor’s visits as you’ve gotten older.
Researchers from Cornell University’s Food and Brand Lab and the Swiss Federal Institute of Technology teamed up to study the health of World War II veterans who were healthy as young men. The researchers were surprised to find that those who played a high school sport reported visiting the doctor for health concerns fewer times a year.
Building up muscle on your body takes a lot of hard work and dedication and most men who join a gym do not realize exactly what this hard work should be. If you have never worked out on a regular basis and decide to join a gym in order to gain more muscle, it should be expected that you know what you are in for.
If you are young and trying to gain muscle for the first time then you will have the advantage of the rather unpredictable growth spurts that younger men or women seem to show when training with weights. However, if you are an adult and doing this for the first time, you need to know that you will be extremely fortunate if you gain 10 pounds of muscle a year.
If all the odds are stacked in your favor and you are born with good genes that gave you a mesomorphic body type, which puts on muscle quickly, then you need to know that the chances of putting on a lot of muscle in your first year of training with weights is very good. (more…)