Are You Overtraining? How to Know and What to Do About It

With a dream in mind about how to achieve fitness goals, most people find themselves in the trap of overtraining.  According to an experienced fitness trainer, overtraining can yield poor results even when using reliable steroides en Musclesfax. However, not many people are aware of the prevalence of overtraining until things start going against their expectations. So how does one know they are overtraining, and what can they do about it? This article will highlight helpful insights for you.

Abnormal Resting Heart Rate

Wearing a heart monitor is not a training fashion. They help in determining the heart rate before, during training and after the session. Normally, all the three rates should read different figures with a minor difference. However, the problem comes if the resting heart rate is abnormal. This sign should not be ignored as it shows that the body metabolism as gone far too high due to the high-intensity training demands.

The best solution is to take breaks in high-intensity training or alternate it with low-intensity training.

Endless Muscle Soreness

It is a no-brainer that muscle soreness is normal the following day after high-intensity training. However, it should not go beyond the second day if the workouts are normal. If they do, then this is a great sign that you have done too much.

Any expert will recommend a rest from the workouts and to only resume when the body has finished repairing all the damaged muscles cells. It can take a day or two. Further, it is crucial to have a long-term training schedule rather than repeating the same problem of overtraining.

Over-Thinking

One of the greatest challenges with most workout beginners is overthinking. They tend to have many plans in mind particularly those related to what they want to achieve in fitness. Further, such people are always making plans on what to do the following day regarding exercises.

Taking it easy is the most important solution when it comes to dealing with such a problem. Overthinking is a major sign that you are overtraining and adding too many plans to the training schedule. If it persists, one can hire a fitness consultant to offer the best guidance on fitness matters.

Insomnia

Exercises are supposed to improve one’s sleep. However, if the contrary is the case, then exhaustion, strain to the nervous system and soreness of muscles are causing insomnia in your body. According to experts, failure to get sleep from 10 pm to 2 am is not healthy at all for workout enthusiasts.

To encourage muscle mass growth, you need to rest and sleep more. Therefore, it is good to encourage sleep by all healthy means. It is further stressed that taking a break from overtraining will help to induce sleep.

Personality Change

Overtraining will most likely result in being aggressive, lead to depression or any other unusual trait for different people. This occurs when one cannot focus and the nervous system is strained by overtraining. If ignored, it can lead to a break down of the body or other adverse effects.

The best recommendation is to take an immediate break and address the training schedule when you resume the training session. Consulting an expert will help to arrange the workouts well including their durations.

How to get bigger calves

When it comes to parts of our anatomies that are notoriously difficult to add muscle mass, size, and definition to, it has to be said that for most people, their calves cause them some extremely big problems.

Unless you have been blessed with genetically great calves, in order for you to really increase their size and bring them up to par with the rest of your body, you are really going to have to focus on them and do all that you can to build them up.

Arnold Schwarzenegger, when he was competing, was often criticized in the early stages of his career, for having small and weak looking calves, especially when they were compared with the rest of his body. Most bodybuilders with small calves, feel sorry for themselves and neglect them, choosing instead, to focus on trying to make the rest of their bodies, even bigger, so that it hopefully distracts people’s eyes away from their calves.

Arnold, however, did quite the opposite, and instead focused much of his time and energy, on working his calves even harder than ever before. A year or so later, the next time he stepped on stage, his calves, and indeed the rest of his legs, looked absolutely phenomenal. If you’re looking to get bigger calves, obviously this isn’t going to happen by itself overnight, as it is something that you need to take control of yourself. If your calves are lacking and you want to do something about that, take a look at the following tips and tricks on how to get bigger calves, and before you know it, you’ll have a set of calves that look like two ham joints!

Give them their own day – In the infamous words of Millhouse, in one particular episode of The Simpsons, the calves are one of the most difficult parts of the body to add mass to.

As the calves are so difficult to bring up, you will need to pay extra attention to them and really push them to their limits. The problem with the calves, is that, when most people train legs, they will simply finish their workouts off with a quick set or two of calf raises to failure, and that will be that for calf training. In order for the calves to grow, however, you are going to have to treat them like you would any other body part that you are trying to bring up, and give them their very own training day dedicated solely to them. Instead of finishing off leg training with a set or two of calf raises, you should instead set aside a training day dedicated solely to your calves. There are many different calf training exercises that you can perform, so familiarize yourself with them, and then create a calf training schedule. Obviously it doesn’t have to be crazy, but make sure you include several different exercises made up of several different sets, and always train to failure.

High reps to failure – As mentioned on this blog, when training calves, you should always train to failure because you will be looking to really fatigue the muscle and maximize its time under tension.

Studies have found that leg training, especially calf training, is most beneficial when you perform high reps to failure, which will mean choosing a moderate weight and simply increasing the reps you perform. Instead of 8 – 10 reps, for example, aim for 15 – 20 reps and don’t stop until your muscle really is fatigued and that what most of fitness models and bodybuilders does.

Make sure you stretch them – This is true both before training, and indeed during training the calves as well. Before you begin calf training, make sure you stretch them because you want to ensure that they don’t cramp up and that they aren’t susceptible to being pulled or torn.

As well as that, for anybody wondering how to get bigger calves, stretching at the bottom of the lift, by executing a full range of motion, is another sure-fire way of really getting the most out of your training. With calf raises for example, you really want the muscle to contract, so make sure you raise your heel fully off the ground or platform, and hold the contraction for a second or two.

Train them regularly – As well as giving the calves their own dedicated training day, another way of helping to bring them up and allowing you to get bigger calves, is to train them as regularly as you like.

For example, after training chest, before you head home from the gym, grab the calf raise machine and bust out 4 sets of 15 – 20 reps of calf raises. Repeat this, or a similar exercise, the next day, and the next, and so on. It is virtually impossible to over train the calves due to a lack of exercise variation, so go crazy and train them as frequently as you like.

Switch from light to heavy – Whilst it is agreed that high rep training is the best for bringing up the calves, after a while, you will plateau and you will find it much tougher to add muscle mass to them, which is why you should think about changing from a lightweight, to a heavier weight which incorporates less reps.

This type of training is ideal as it will keep the calves guessing and it will help stimulate an increase in muscle tissue growth and repair. You could even alternate between workouts, so perhaps, one workout could be light weight and high reps, whereas the next one could be a heavier weight and lower rep workout instead.

Be consistent – Finally, the last thing you need to remember when it comes to how to get bigger calves, is to always be consistent. Always train them regularly, and, once you do see improvements, don’t take this as an excuse to only train them with one exercise for leg day. Sure, you can take a step back slightly, but make sure you continue to train them regularly and intensely.

Finding time for a workout on a busy day

It’s unfortunate that we are so often forced to decide either working out or completing our other tasks for the day. On busy days, working out or exercise pretty much go out the window for most people. Thankfully, there are ways you can combine the two and not have to sacrifice on in favor of the other. If you’re interested in more tips about fitness, you can check out fitnessgoals.com. In the meantime, let’s see some excellent advice on how to cram in an easy and satisfying workout on a busy day.

Make use of your commute

If you have to commute to work, you can use that period as well as that distance to your advantage. Either when you’re going to work or when you are returning from it, you can try jogging or power walking home. Granted that the commute isn’t ridiculously long, you can get an excellent workout out of that distances and will more than make up for the fact that you don’t have the time for the gym.

Change your alarm, go for an earlier wakeup

We all have our alarms set to a certain hour. Consider setting yours to an earlier time than you’re already waking up. If you are already an early bird, try waking up even earlier. It will give you enough time to squeeze a very benefic exercise routine before you have to get ready for work. We all detest having to jump from bed straight into our working clothes and out the door. Waking up earlier and having time actually to breathe before your day begins is very refreshing, let alone with a workout to get you pumped for the day’s activities.

Make use of your lunch break

If you get a meal break at work during which you usually eat, consider changing your habits so that you put that time to a better use. Have breakfast at home or eat healthy snacks throughout the day so that when the time for your lunch break comes, you can just go to the gym for those 40 to 60 minutes of free time. Not only will it tick the workout box on your to-do list, but it will also give you the energy boost you need to survive the rest of the day at the office.

Make TV time your workout time

You’re finally at home and have a little bit of time left. Will you spend it working out or watching your favorite TV show? The answer is both. You don’t have to give either up. Instead of enjoying your favorite programs from the comfort of your couch, sit up and start doing exercises like jumping jacks, lunges, dumbbell exercises and everything in between. Move your equipment next to the TV so you always have a visual reminder of what you should do when you turn on the TV.

Take a break – Go on a Vacation! 3 Events You Must Visit until the End of 2017

The end of 2017 is suddenly approaching a lot faster than it seems possible. But just because the summer’s coming to an end and the fall is steadily approaching, it doesn’t mean there’s nothing to do, see, and enjoy going on out on the world. In fact, the US alone has some amazing parades and festivals for all to enjoy as we approach the end of the year.

We’ll give you a brief description of these awesome events below. So, when you’re preparing for your trip at the end of the year and aren’t sure where you should go, think about the events we’re about to tell you about and consider visiting these locations at the appropriate time. You’ll be glad you’ve witnessed these amazing and rare opportunities while they still exist.

Fantasy Fest in Key West, Florida

Since 1979, the locals in Key West, Florida decided to create a party that lasts for 10 days in an effort to bring visitors to the area during a gorgeous season when travel and tourism typically tends to slow down. This year in 2017, the annual Fantasy Fest in Key West will take place between October 21 and October 30, so if you’re looking for a fun, exciting, entertaining, and amazing adult experience, please look no further than this incredible event.

It’s truly a wild extravaganza and it’s an event that you’ll never forget for the rest of your life. If you enjoy partying, eating good food, drinking tasty alcohol, and more, then you’ll absolutely have a blast if you visit Key West during this time a year.

There are people raising hell and having a good time in costumes while they partake in many libations while singing, dancing, and ultimately having an amazing experience. Plus the food is out of this world awesome and you’re going to love every second of an experience that can’t be beat.

So do yourself a huge favor and visit Key West for Fantasy Fest from October 21 to the 30th in 2017 this year. You will not regret it if you love partying, drinking, letting loose, having a good time, and finally freeing yourself from adult responsibilities at least for a little while!

Village Halloween Parade

The Village Halloween Parade in New York City is an event that will stick with you for the rest of your life. If you love celebrating Halloween with lots of fun loving people, then you’re in for a treat because they shut down 6th Avenue along the parade route and all of the wonderful people in costumes get to show off their amazing creations in the city that never sleeps.

If you go to New York City on October 31 to become part of the Village Halloween Parade this year, just know that they aren’t going to let you march down 6th Avenue unless you’re wearing a costume. Plus, they have a theme every year – it hasn’t been announced yet as of the time of this writing – so you’ll want to possibly wear a costume according to the theme, so keep that in mind.

Festival of Lights

Take a break - Go on a Vacation! 3 Events You Must Visit until the End of 2017 gnome

The Festival of Lights is held in Riverside, California every year. This year’s festival begins on November 25 and ends on January 6, 2018. Hosted by the Mission Inn Hotel & Spa, they will present thousands of lights as part of multiple events including a switch on ceremony, Santa Claus’s arrival, and horse carriage rides. If you’re looking for an exciting activity to entertain yourself during the winter, visiting the Festival of Lights in Riverside is certainly a good idea.

Conclusion

Please enjoy these three must visit events before the rest of 2017 completely passes you by.

Author Bio

Wendy Dessler

Wendy is a super-connector with Outreachmama who helps businesses find their audience online through outreach, partnerships, and networking. She frequently writes about the latest advancements in digital marketing and focuses her efforts on developing customized blogger outreach plans depending on the industry and competition.

How to maintain your softball bats so they last longer

The best way to ensure your softball bat stays longer is by avoiding activities that degrade its quality. These include banging it against cleats or using it on other balls other than softballs. Ensuring that you do not use your bat under extreme heat and turning it several centimeters every time you hit a softball during playtime can also help expand its lifespan. Even so, how long your softball bat lasts depends on how well you clean and dry it.

Having your softball bat get dirty can be an indication how much you enjoy putting it to use. However, the bat can turn out to being filthy if you do not maintain it properly. You can begin to notice a loss of shine on your aluminum softball bat. If this happens, it’s time you considered conducting a thorough clean. There are several ways to clean a softball bat so it looks new again. Here are some easy alternatives you can consider:

  1. Use mild dish washing soap to clean your bat

This is one of the most commonly used ways of cleaning a softball bat. It works well depending on how stubborn the stains on the bat are. With a washcloth and mild soap, use tap water to clean your bat. Begin by wiping the bat using the clean cloth to remove loose dirt. After that, nix warm water and dish washing soap then dip the cloth I the water then wring it well do it has no dripping water. Use the wet cloth to wipe the bat down to clean it.

  1. Remove tough stains with a brush

If the bat has stubborn stains that are hard to remove using the washcloth and warm water, try using a brush. Find a brush with hard bristles or one that is good at removing difficult stains. Do this in a tub with running water and soap. This process might take time so be patient. If you notice that some stubborn areas need more attention, consider using a nylon or plastic scouring pad to clean the stains. Rinse the softball bat using running water to rid it of any residual soap.

  1. Use bat cleaning pastes or liquids

If you are preparing your softball bats for sale, it is advisable to clean it using professional cleaning agents. You will find such pastes and liquids designed specifically for cleaning bats in most stores that stock sports goods. To clean the bat, wet a paper towel and dip it in the cleaning liquid or paste then rub it on the softball bat. If your bat is somewhat new, consider using cleaning liquids or paste to be safe. Some bats are fragile when it comes to paint chips so taking precaution when handling and cleaning them. Another cleaning product that you might find useful in cleaning your softball bat is the magic eraser. If you opt to use this, follow the instruction on the pack and dry it to prevent dampness.

  1. Polish wooden bats

If you use a wooden softball bat, use wood polish to maintain its shiny finish and give it a glow. When you apply wood polish on wooden bats, the polish gets absorbed as the wood gets softened and gets a great finish. Ensure that you do not apply too much polish on the bat as that could make it too soft and lead to breakage.

  1. Use alcohol to remove marks

If you try to remove marks from your bat with chemicals or soap water and it fails, consider rubbing some alcohol on the marks. Take a small part of a cloth and dampen it with alcohol. Rub the areas with marks then dry the bat. If your bat has a leather handle, use shoe polish to clean it up. Ensure the bat it completely dried up to prevent rust. You may also use natural cleaning agents to clean your bat if you want to avoid using harsh chemicals. Some of these include olive oil to remove adhesive and mixture of water and lemon juice or vinegar and water to remove marks. Fine grit sandpaper may also be used to clean bats made from natural wood by running them in the direction of wood grain.

Should bodybuilders use energy boosters? If not, why?

When it comes to working out, body building or growing muscles, many bodybuilders resort to using energy boosters that provide them with an instant boost of energy, increased strength and vitality. These energy boosters can be particularly useful when you are training hard and need a strong kick for an intense work out session.

From natural boosters like caffeine to supplement boosters like Allmax, they can come in very handy for your training sessions. However, just like other fitness-related products, these also come with their own set of pros and cons and the question of whether bodybuilders should use energy boosters is debatable.

Different kinds with various benefits and risks

Energy boosters come in different forms and types. For instance, some bodybuilders prefer taking energy drinks and beverages, which are probably the most common energy boosters. Others resort to the old-school stimulants like caffeine to increase energy, endurance and focus. And lastly, many choose to take energy shots which are convenient small drinks that often contain stimulants to boost performance.

While all these work really effectively towards providing instant energy to avoid dullness and fatigue and also boost alertness levels, each of them has certain health risks. These risks are experienced when these energy boosters are consumed frequently and in more than the required amounts.

The Pros

Increased carb content

Energy boosters work quite like pre-and-post workout nutrition and supplements. These are often loaded with carbs which help replenish energy stores and reserves in the body which, in turn, leads to increased focus, energy, performance and recovery. Since this is one of the major goals of bodybuilding, these carbs can really amp up your training sessions.

A strong caffeine hit

Caffeine is probably one of the most commonly and widely consumed ergogenic aids in the world. It is found in beverages like tea, coffee and also in energy drinks for sports. Body builders frequently consume caffeine-based energy drinks as it is a natural stimulant which provides them with a great boost before they begin to lift weights. Body builders have also been found to generally report feeling more competitive and stronger after consuming a caffeinated product as they make them feel more energetic during intense exercise.

Promotes wakefulness and alertness

While energy boosters significantly affect physical performance, they also result in great psychological effects like wakefulness and alertness. A number of studies, conducted on the consumption of energy drinks, have found out that they lead to cognitive and mood enhancement and also promote increased energy that keeps these bodybuilders highly aware of their performance.

Increases motivation levels

On the days when mental and physical fatigue prevents body builders from heading to the gym and lifting those weights, these energy boosters can effectively relieve them off dullness and tiredness. Alongside boosting alertness levels, these also increase motivation by giving an immediate energy boost and kick.

While this aspect of energy boosters has no direct link with muscle or body building, they help indirectly by significantly escalating motivation levels in a person as well.

Boosts psychomotor performance

This comes as no surprise. After consuming any energy drink or shot, increased performance is a given. It enhances reaction time, memory and concentration in body builders which helps them perform even better during training and exercise. Numerous studies conducted on this phenomenon have shown that energy drinks with caffeine, glucose and vitamins significantly enhance aerobic endurance and aerobic performance.

The Cons

High blood pressure

While caffeine may be considered as the Holy Grail for increased energy levels, too much of it can cause vomiting, nausea, insomnia, rapid heartbeats and high blood pressure. This can be particularly harmful for body builders because the main goal of exercise is to get that heart rate up and sustain the blood pressure. An overdose of a caffeinated energy booster does the exact opposite and significantly increases your blood pressure. This can further result in a heart stroke or heart attack given that you already experience health issues.

Causes addiction

Stimulants like caffeine, commonly found in energy boosters, can get you addicted really quickly, which develops a certain kind of dependency on them. This can also lead to fatigue in body builders.

Frequently consuming these energy drinks and shots makes your system increasingly immune to them, and a time comes when you can no longer function without it. This can further lead to numerous other health risks and problems and can develop a certain negative reaction in body builders which is considered ergolytic.

Catalyst for weight gain

Energy boosters have a great propensity to result in weight gain in body builders, especially those who consume them on a daily basis. Because these are very high in sugars and calories, they can cause major spikes in a person’s weight.

Can reduce the ability to function

While in the initial stages of consuming energy boosters, things might look great for you. However, as your body is constantly exposed to stimulants and various other components present in these boosters, they can adversely affect your ability to function in daily life. As your reliance on energy drinks keeps increasing over time, your tolerance levels also rise and as soon as the effect wears off, your body demands another dose to achieve the same effect. This can be quite detrimental for your health because this increased dependence can also make you irritable and you may experience feelings of confusion, anxiety and jitteriness. Also, try carnitine to lose fat.

Given the numerous benefits and health risks that are associated with energy boosters, it is safe to say that they are neither completely beneficial nor overly harmful. The key is to keep a check on your consumption levels and take them in moderation. The answer to the question proposed earlier whether bodybuilders should use energy boosters is that if taken in the right amounts and only when necessary, the advantages can go a long way. Overdose of anything is harmful and moderation is the key for achieving optimum results.

AUTHOR BIO

ABOUT Andrew Patrick

andrew patrick guest author biographyAndrew Patrick is a freelance writer and editor.  He loves to read and write articles related to health and lifestyle, and has passion for technology as well.  He holds a Master’s degree in Computer Science from the University of Karachi. You can connect him on LinkedIn.

Your Phone is Life. Fitness is Life. Live One.

Your phone is probably a fundamental part of your life. You use it as an alarm when you get up in morning, to kill time during breakfast, to listen to music when you drive, and keep all your information together. You are probably tied at the hip to your phone. If fitness is your lifestyle, incorporating it into this technology is a great way to be successful.

Pump up the Jam

Going running, or lifting weights? What sort of fool still uses an MP3 player and a phone? You can use your phone to listen to music, track your run, and keep your apps up-to-date on your workouts. Using your phone as an easy music source is lots of fun, and can be super easy. Unfortunately, it can also be terrible for your phone (sweat = water damage).

As tempting as it is to slide your phone into your sports bra or the waistband of your shorts, you’re just prepping your phone to be covered in sweat and dropped when you adjust. It’s super easy to make an armband out of any old tube sock lying around your house. You can also avoid headphone issues that pester any running or lifting champ by choosing an overhead pair of wireless headphones that won’t pop out of your ears and won’t get tangled up. There are lots of cheap options out there, but if you want to treat yourself, Beats by Dre are considered the gold standard of fitness headphones.

Check Which Apps You Use

Some apps are better than others when tracking your fitness. For example, some apps are super awesome and hella’ positive communities built around tracking and sharing your health journey. There’s apps that work and some that don’t, and as you try different ones, you’ll find the one that works for you.

One thing you should be cautious of is the amount of information that your fitness apps are taking from you. This fun Chinese editting app took an absurd amount of information from your phone, which normally hints at some dark data sales, or the amount of fitbit user info that’s available on the dark web (because of app integration with poorly protected apps). Limiting the connectivity of certain apps, choosing apps that ask for the bare necessity (that flashlight app doesn’t need access to your wallet), and getting apps through the Apple/Google Play store will help limit the amount of information that goes missing.

Use your fitness apps with confidence. They can track your success, help you stay fit, and motivate you with a community and reminders.

Safety

Safety is pretty gosh darn important, especially when working out. That’s why trainers focus on form, warming up, and proper equipment use so much. What you may not realize is that your phone can help you stay healthy and safe! Whether you’re out running in the serial killer hills, have lost so much weight that now you’re cougar bait (mountain lions go for people under 150 lbs), or just need to check out your form before continuing, your phone can be an indispensable part of your fitness routine.

Mobile phones improve the security of lone workers and have had the same effects on people who exercise alone. Running alone and fall down a cavern, breaking both of your legs? It’s all cool fam.

You have your phone on you. Call for help. What about when you are at the gym and can’t remember how exactly your form is supposed to after staring at your body in the mirror for the past thirty minutes? Look it up on the mobile information source in your DIY tube sock holder! Your phone can help you stay safe during a 2 a.m. run, keep your form, and freaking out a cougar with weird crazy noises they’ve never heard before, like Beyonce, will help you survive.

Phones are great. You carry them everywhere. It’s your notepad, your tracking system, your alarms, your contact system with the outside world, and an machine you can stare at when bored. Integrate the biggest technology in your life into your fitness goals. Listen to music, use apps to help you, and stay safe while keeping up with your fitness goals!

 

What cardio exercise best suits you?

Cardio exercise is the most effective and important thing that you can do to lose weight. Regular cardio exercise is the solution to your weight problems. In fact, there are so many choices and you might go crazy on which type of cardio exercise you want. Of course you would go for the most effective. Here are the best cardio exercises and activities that you can perform in order to keep those calories away and have that great shape you had been aiming for.

Cross-country skiing – This is a very good cardio exercise. Whether you are in a gym machine or if you are swooshing over the thick snow, you are sure that your calories and weight is reduced. The good thing about this activity is that it includes both the upper and the lower part of your body. This means that it won’t take too much to get your heart rate high and soaring. But the bad thing about this is that it is hard and not all people can perform this cardio activity.

Running – is the most common and natural activity that you can do. In fact, it is part of your daily activity although it comes very often but at times, you will find yourself running during some unwanted instances or if you are in a great hurry. The good thing about running is that you don’t need cardio exercise equipments. You just need your body and enough energy to keep you on the go. When you are running, you will notice that your body gives off too much perspiration which is a good advantage. When you are sweating, it definitely means that you are losing calories and fats. The hard part of this cardio activity is that you need to watch your knees. Running might cause you some unwanted discomfort and pain.

Bicycling – cycling gives you a greater cardio. In this type of cardio activity, you are using your legs with all the power and energy. In doing this, your endurance is increased while burning the calories which are in between 250-500 in just 30 minutes. But it will depend upon how fast you have been cycling or it will depend upon how high your resistance is.

cardio man bench pressing incline

Swimming – swimming can be compared to cross-country skiing which is also considered a full body exercise. When you swim with certain strokes, all the body parts are moved and causing it to heat up. If you want to have a successful calorie burning, you can do a certain stroke for about 30 minutes and you will find out that you have lost 400 calories easily. The good thing about swimming is that you are sure that you are free from injuries because you are inside the pool and free from unwanted circumstances.

Step aerobics – this targets your legs especially the muscles. Although this doesn’t look too perspiring, this allows you to burn about 400 calories in just 30 minutes.

Now these are the top cardio exercises that you can choose from. Different people have different choices when it comes to exercises. You should choose the cardio exercise that you are comfortable with. You will of course have to consider your health. Your body and health should be in good condition to prevent worsening of your diseases. Now what are you waiting for, don’t waste time to lose those calories.

Do Cardio the Right Way

In order to optimize the results of your cardio activities you should make sure that you are exercising properly. Any physical exercise not done properly will garner poor results and will have negative effects on your body. Consider these tips when doing your aerobics exercise & see the outcome.

Tip #1. Do cardio with self-control. – Some people have the urge to over exercise thinking that it brings faster & better results. That is in fact untrue. Studies have shown that 45-60 minutes of cardio burns fat more effectively than two straight hours of intensive aerobics exercise. After 60 minutes, the body actually starts to burn your muscle mass & not your stored body fat! If you think you need more than an hour of cardio work everyday than space it out & do half the work in the morning & another in the evening. That way you are maximizing your metabolism & fat loss.

cardio woman running with earbuds

Tip #2. Choose a cardio activity that is fun for you. – There are plenty of aerobic exercises for you to choose from & you should be able to select one that is fun & interesting for you. Physical activity, like cardio, should be fun & not work for you. The psychological effect is as important as the physical exertion because you will only end up doing the work half-heartedly & therefore getting very little results. Aside from working on machines like the treadmill & the Stairmaster, you can also choose to incorporate aerobic dance or even sports to your routine. For example, if you happen to enjoy swimming then focus on this interest & make it a part of your cardio workout.

Tip #3. Have a clear-cut workout & dietary plan. – Before beginning your cardio routine, you should have a goal in mind. What do you want out of doing cardio? What results do you envision to get from it? Is it weight lose or body shaping? Also, you must bear in mind that to achieve your goal, it is best to include a well-planned diet with your workout. There are a lot of books & websites that can help you figure out the answers to these questions & plot a proper daily dietary schedule.

Tip #4. Know your intensity level. – It is important for you to know that cardio exercises does not only mean fast, fast, fast! Though there are high intensity aerobic exercises such as running & taebo, there are also less intensified aerobic work like swimming & walking. They key to cardio success & more fat loss is the combination of the two with shorter rest periods during the cardio set. The idea is to go from one set to another in quick succession with only 40-60 seconds of rests in between, this way your metabolism is maintained at a certain level.

cardio people measuring waistline

Tip #5. Cardio first, workout after. – It is not the other way around. Cardio should be done before lifting any weights or working out in the gym. After a good workout, your body is in need of nourishment & this means food. If you still proceed to do more work despite the fact that your body is waiting to be fed, your body will turn on itself & you will start losing muscle mass. This defeats your entire workout objective to be fit & healthy. Remember, being thin doesn’t mean being healthy. For all you know, you may be dropping weight but all you’ve lost is muscle mass & not stored body fat.

Sensitive Skin Treatment: 5 Best Ever Herbal Concoctions

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Whether you’re shaving your beard, head, legs, underarms, sculpting facial hair, or going totally bare-down-there, these tips and techniques to help you shave sensitive skin should leave your skin smooth, healthy, glowing, well-cared for and free from those annoying bumps, rashes, and burns.

There are a number of ways to heal and replenish your skin that rely on time-tested herbal remedies. Many people enjoy experimenting with these remedies because they are simple, pleasant to employ, inexpensive, and bring a continuity between traditional herbs and the modern times.

In an excellent article about the History of Herbal Medicine, Thordur Sturluson states: “herbs are becoming more popular. As physicians seek new treatments for many common illnesses they are beginning to revisit the traditional remedies, using herbal medicines.… Research and clinical trials have helped to shape the field of medicine, and the future for herbal medicine looks bright.”

Here are Five Tried-and-True Favorites to be Good to the Skin that You Live In!

Witch Hazel
Native American have been using witch hazel for its soothing properties for hundreds of years. Witch hazel has astringent properties, and which draws the tissues together and aids in constricting blood flow and is great for reducing inflammation. This soothing healing aid is easy to apply topically by simply moistening a cotton ball and rubbing over the area you wish to treat. Witch hazel is readily available in pharmacies, which is an added bonus.

Calendula
Calendula is considered a special flower in many parts of the world. The Greeks and Romans used the flowers in ceremonies and in India, the flowers are used to decorate shrines. You can harness this power in your own healing and health rituals. Studies have shown that Calendula products made from the oil of the plant “have antiviral, antigenotoxic, and anti-inflammatory properties” Calendula in oil, cream, or tincture may be employed topically for reducing inflammation, controlling bleeding, and soothing irritated tissue, which make it a wonderful after shave treat.

Tea Tree Oil
Tea Tree Oil is extracted through “steam distillation of twigs and leaves of Tea Tree, which is native to Southeast Queensland and New South Wales, Australia” (Source) and have been employed and enjoyed by native people as topically-applied medicine from ancient times to our own era.

Tea Tree oil has a myriad of useful properties that work on many of the body’s systems. Tea Tree oil is like a first aid kid that fits into the palm of your hand.

For soothing sensitive skin, its antibacterial, antiseptic, antifungal qualities are perfect. Since the oil can be a bit strong, try mixing putting 2-3 drops Tea Tree oil into a tablespoon of olive oil and apply with a cotton ball, or put a few drops into a small spray bottle with purified water and spray.

Aloe Vera
Aloe is a beautiful plant that grows easily in tropical climates around the world. This plant is valued as much for its healing and soothing and analgesic properties as it is for its rugged good looks. It’s an instant razor burn relief wonder because it reduces swelling, aids in soothing irritation, and protects the skin from infection.

To use, simply snip an end from a leaf and squeeze out the gel and apply to the skin. Let it dry completely and rinse with warm water. No plant growing in your house or garden? Then apply aloe vera gel, readily found in most pharmacies, to the affected area and you’re good to go.

Black Tea
Black Tea: It’s not just good for that first cup of tea in the morning, you can use black tea, which contains tannic acid, to soothe sensitive skin after gliding over it with your electric razor. Simply steep a few tea bags in hot water, and inexpensive teas work wonders just as well as more costly brands. Let cool to a comfortable temperature, squeeze out the excess water, and apply to the affected areas.

The Best of Both Worlds
Electric razors are efficient, quick, easy to transport, require no pre-shaving products, allow versatility in grooming facial hair, and may cut (forgive the pun) down on nicks, cuts and ingrown hairs, which can be a great advantage, yet you may want to use extra care by employing herbal aids to soothe and care for your sensitive skin after your close shave with an electric razor.

Electric Razor Rituals
Besides the herbal shaving remedies, here’s a few thoughts on the electric razor part of your ritual:

When you want to use an electric razor, unless you’re using a model that is made for both wet or dry usage, it’s best that the skin be dry, although if you wish, you may want to use a natural pre-shave product, free of chemicals, dyes, or scents, that’s specially formulated for electric razors.

Technique Counts
The best technique is to hold your skin firmly with your non-dominant hand. Foil shavers have the most success with back-and-forth strokes and the rotary types work best with a circular motion (Source).

Clean Your Machine
Proper maintenance of the razor will both prolong your razor’s life, and more importantly, it will ensure peak performance of your shave.

Patience
If you’re going from wet shaving with a traditional razor to an electric razor your skin may show signs of irritation or sensitivity. However, with time, practice, and patience, this should clear up.

Conclusion

Using traditional herbal healing aids in conjunction with an electric razor is a wonderful merging of the modern grooming aids and with ancient herbal healing modalities. It’s like the best of both worlds combined in your morning grooming ritual. Try out these herbal remedies and pass along the ones that you love to friends and family to improve their health and well-being.

5 Reasons You Should Try Run Commuting

Waking up each morning and getting ready for work can be a challenge for many people. So, the thought of ditching your car keys, lacing up your running shoes, and running to work each morning can seem ludicrous.

But it’s not. As someone who has been regularly run commuting for nearly a year, I can say that I feel healthier, happier, and more energized than I have ever before in my life. In addition to letting you get a breath of fresh air, run commuting has a number of benefits. If you need further convincing, here are some key reasons you should consider picking up this incredibly beneficial practice. Run commuting to work each morning:

1.  … Provides the Benefits of Daily Exercise

Let’s start with the obvious: Run commuting gives you all the health benefits of daily exercise. This includes helping you control weight, as well as improving your cardiovascular health, which can prevent serious problems such as stroke, heart attack, diabetes, and arthritis. It can really counteract the negative effects of a typical desk job. For those looking to take their fitness and overall health to the next level, run commuting can be a great way to do so.

Furthermore, exercising before work is known to improve your ability to go to sleep at night, boost your energy levels, and improve your mood, which will doubtlessly make you a more productive and successful employee when you get to the office.

2.  … Is a More Efficient Use of Your Time

If you spend just thirty minutes at the gym each morning, and travelling to and from the gym costs only another five minutes, you will regularly spend about 40 minutes each morning on this routine. Most runners can easily travel approximately 8 to 10 miles in that time. If you are already getting daily exercise at the gym each morning, reconsider your exercise routine; that time might be better spent heading to work.

Exercising outside is also more efficient than running on a treadmill. When travelling at the same pace, you burn more calories when running outside, due to wind resistance and terrain changes. You can expect to burn between 5 to 10 percent more calories by running outside versus spending the same amount of time on a treadmill.

3.  … Reduces the Cost of Transportation

If the physical benefits of run commuting haven’t already convinced you to change your morning routine, consider this: Driving to and from work takes up around 6 to 9 percent of your total income. That percentage only rises if you keep in mind the many, many ways you can botch the process of financing a car. This hassle can be avoided entirely by changing your morning routine.

If your workplace is within a reasonable running distance from your home, you reduce this cost to practically nothing. Some minor investments include running shoes, athletic clothes, a backpack (for work clothes and shoes), and supplements. It’s easy to see that, in the long haul, run commuting is the wiser financial choice.

4.  … Strengthens Relationships

According to Psychology Today, couples who exercise together tend to “feel more satisfied with their relationships and more in love with their partner.” Sharing fitness goals, such as preparing for a marathon or losing weight, will strengthen your bond. Another factor that improves relationships is the fact that humans have big, dumb brains; we have the tendency to confuse the symptoms of exercising (shortness of breath, increased pulse, sweat) with those of romantic attraction. This can make you appear to be more attractive to your romantic partner.

On the other hand, if your workplace is too far away to reasonably run commute, you may want to consider switching jobs or moving to protect your relationship. A long commute not only prevents you from enjoying the many benefits of this form of regular exercise, it can also negatively impact your relationship. In fact, a long commute to work (45+ minutes) for either partner increases the chances that a marriage will end in divorce.

5.  … Reduces Your Impact on the Environment

One type of footprint that no one is interested in leaving behind is a high carbon footprint. Regularly driving 10 miles in a midsize car to and from the office each work day results in the release of 5.2 tons of carbon dioxide emissions each year. This accounts for about 25 percent of your total annual carbon footprint.

As “ecopreneurs” and businesses seek sustainable business practices, we as individuals must also find ways to reduce our impact on the environment. Run commuting can help you do your part. Not only does it keep you fit, it can help the planet as well.

These are a few of the many ways that run commuting can benefit your life. It is an efficient way to get the regular exercise you need, it reduces the financial and environmental cost of transportation, and it can even improve your relationships. So what are you waiting for?

Are you convinced to give run commuting a shot? Leave your thoughts in the comments section below!