Beginner at the gym? Avoid these mistakes.

You have made a decision to improve your health in 2018. Motivation is high and now you are working on building your discipline skill set to carry you though to achieving your goal (read Motivation vs. Discipline post).  There are many ways to integrate fitness into your normal routine from home workouts, various outdoor activities, or becoming a member at your local gym.  If you have chosen the latter, check out this article by Muscle & Fitness about the worst rookie mistakes you can make in the gym.   Here is the quick rundown on what to avoid:

  1. Following the Routines of the Pros
  2. Skipping the Warmup
  3. Avoiding the Basics
  4. Going Too Heavy, Too Soon
  5. Overtraining
  6. Training What’s Fun, Ignoring What’s Not
  7. Picking the Wrong Partner
  8. Being Impatient

What are your thoughts? Please leave a comment below or start your own discussion at forum.salusupdate.com.  Also, visit www.salusupdate.com for the latest health headlines from around the world.

Source: The Worst Rookie Mistakes a Beginner Can Make at the Gym | Muscle & Fitness

CrossFit workouts for home or traveling

While traveling this week, I decided to try a no-weight CrossFit workout I read in Muscle & Fitness.  There are a few to choose from in the article and I randomly selected a workout shared by Tia-Clair Toomy, the 2017 Fittest Woman on Earth.  It is an “Every Minute on the Minute” style workout that includes four rounds, each round being 5 minutes long.

Four rounds:

Min 1: 100m run

Min 2: 10-15 pushups

Min 3: 20-25 air squats

Min 4: 7-10 burpees

Min 5: Rest

Overall, I thought it was a good workout, especially, since I was away from home and had limited time in the evenings this week.  It also engaged muscles I had seemed to ignore recently as I did feel a little tender in certain muscle groups the follow day.  A “good” soreness that lead me to believe I did something meaningful in the workout.  After round 1 and 2, I had thoughts that I may had picked a workout that was a little too easy (I was doing the max reps listed and a slightly over a 100m run outdoors).  I used an automatic reset timer on my watch to ensure I was keeping exactly to the minute for each exercise.  By Round 3, I began to notice I was begin to lag a little and gasping for more air.  Minutes began to feel like seconds.  Round 4, a small mental battle begins in my head.  Debating with myself if I should go “all-out” for Round 4 or keep the same pace.  “Of course go all out, there’s only one round left,” I had to quickly convince myself.  One of those self talks you feel you shouldn’t need to have. The final round 100m run, all-out, left me with my hands on my hips looking for any ounce of air I could sweep into my lungs, and fast, Min 2 was approaching rapidly.  Push ups, easy. Air Squats, done. Burpees, another mental dilemma, but finished strong.  The slow walk back in a nice breeze, with some time to think (technology free), was a good way to end this workout.

Did you try one of the workouts in the article?  Share your comments below or start your own conversation at forum.salusupdate.com.  Also, see the latest health headlines from around the world at www.salusupdate.com.

Source: CrossFit Workouts You Can Do at Home | Muscle & Fitness

Don’t quit that workout! 

Most people never intend to quit short of achieving their goal or objective, but sometimes certain factors may appear or thoughts of doubt emerge spontaneously in your conscience.  These various factors or thoughts may eventually compile and build up enough power to quickly flip your emotions and desires from wanting to pursue triumph, to accepting failure, in only a few minutes.  Before you make that final decision, remember to cycle through the items in the checklist from Runner’s World.  It is a good guide to follow and may not only help improve the efficiency of your workouts, but could help with motivation too.

Did this help you? Please share your comment below or start your own discussion at forum.salusupdate.com.  Also, see the latest health headlines from around the world at www.salusupdate.com.

 

Source: 9 Things to Consider Before Bailing on a Workout | Runner’s World

Recovery after a workout is important

So, you’ve already made it over the first hump and are now exercising regularly.  This may be a good time to begin thinking about maximizing your recovery.  Before you tune me out and think recovery methods only benefit extreme lifters and athletes, check out the article from Men’s Fitness.  It is a quick read and can plant a seed in your brain to indulge on for awhile.  A common theme from my past posts about starting small to reach your end goal can be applied here too.  There are multiple steps that can be taken to help you recover better and quicker.  If you are experience muscle soreness that can last up to four days, pick one or two of the methods mentioned in the article and try them for a week or two.  Over time, begin to work in other recovery improvement methods.  Also, I courage you to use this a starter guide, but continue to do more research to find the best recovery methods that work for your body and workout style and consult with a professional trainer, if needed.

What works for you?  Please leave a comment and share your experience or jump over to the Salus Update Forum to start a discussion.  Check out the latest health headlines from around the world at www.salusupdate.com.

Our expert answers your question about how to speed up the recovery process after intense workouts.

Source: How To Recover Faster After Workouts | Men’s Fitness

Change up your workout

It is inevitable.  There are stretches in our life when we lose motivation to workout or hit a plateau, merely just going through the process and showing no signs of improvement to reach our goal.  In a previous post about mass and strength gains, I talked about one step that may help you reach your goal is to have a good, reliable workout partner.  I understand it can be a challenge to find someone that has similar goals and ambitions when it comes to fitness.   One solution you may have not considered, or maybe you wrote it off too quick, is a couples workout.  Encourage, ask, invite, or plead with the love in your life to join you for a workout.  Not only will it be fun, it will change up your normal routine.  It will work different muscle groups you may have forgotten about.  It may even spark a new energy in your relationship.  Take a look at the article below from Muscle & Fitness and give this workout at least one chance.  No weights needed, only a partner and a towel.

Pack some manual resistance training into your travel bag with nothing but a fitness buddy.

Source: The No-Weight Couples Workout – Routines for Men & Women | Muscle & Fitness

What is the best type of exercise for fat loss?

Yesterday, I wrote about my personal experience to gain weight.  Today, let us focus on what many people around the world are struggling to do…LOSE weight?  Diet is obviously a key factor in the daunting task of weight loss, but what is the best type of exercise to compliment your diet?  The answer may surprise you.  According to a published study, “results show that type of cardio performed for fat loss (interval vs. steady-state) probably doesn’t matter as much as the number of calories burned…”  The important message here is that losing weight is beneficial to your overall health, but don’t stress over which exercise is the best.  Find an activity, or exercise, that contributes to your health goals and that you enjoy.  You have no excuses and a variety of options, from walking, running, weight-training, High Intensity Internal Training (HIIT), swimming, use the stairs at work, or even CrossFit if you are an experienced lifter and adventurous.  If needed, start out small with only 15 minutes, 2 days a week.  Within a few weeks, you’ll begin to feel better and may naturally begin to increase your weekly workout/activity time.   Same concept for improving your diet.  Start with adding just one piece of fruit per day and avoid the sugary drink a few times per week.  Make small adjustments, slowly introducing more healthy foods.  A small taste of the health benefits to follow will leave you craving for more.

This post was inspired from the article linked below from www.examine.com.

Source: Be the tortoise or the hare: it doesn’t matter for fat loss | Examine.com