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eLearning Series:
Live Healthy, Eat Healthy & Be Healthy
Health and Fitness Tips
( 10 pages )
How
To Be More Physically Fit: Tips 71 - 80
71.
Get Ready to Run
Before any workout,
always warm up. If you are a runner, before you go out for your
actual run, take two to five minutes to jog in place to prepare.
You will find that you have a better run.
72.
Increased Protein
Many diets of today’s
society pull you back and forth, one telling you to eat more
protein, and one less. The fact is that if you are not exercising
as much as you used to or if you are exercising heavily, your
body could in fact need more protein than what the FDA recommends.
The good balance for either scenario is 50% to 60% carbohydrates,
20% to 25% protein and 20% or less of fat. If you stick with
this equation, you will benefit.
73.
Asthma and Exercise
If you have asthma
and love to exercise, it is important to keep your inhaler with
you. However, if for some reason you forget, remember that caffeine
can provide temporary relieve of bronchial constriction. If
you do not have asthma but after years of running, you develop
breathing problems, you could be suffering from “Exercise Induced
Asthma”, which should be mentioned to your physician.
74.
Resistance
The next time you
work out try adding some resistance to your routine. You can
use special rubber bands or other devices designed specifically
as a way to help you with isometrics, thus get better results.
75.
Taking a Break
If you are actively
involved in a workout regimen but you are getting ready to go
on vacation for two weeks or have an extra heavy workload for
your job over the next couple of weeks, instead of just stopping
your routine completely during that time, just cut back. Even
reducing your workout by 50% will give you the break you need
but also make it much easier to get back to full speed than
if you just stopped altogether.
76.
Exercise and Summer
Exercising outdoors
can be refreshing and fun but it can also cause problems if
you do not follow some simple rules. Make sure you are drinking
enough water, about 16 ounces every 30 minutes, before, during,
and after exercise. Some sports drinks such as PowerAid and
GatorAid have special ingredients that help replenish fluids
to prevent dehydration.
77.
Be Realistic
It would be great
to be able to jump right into a hard workout, feel great, and
see instant results. However, it is important to be realistic
about several things. First, you need to understand that you
more than likely will not (or should not) start out with a hard
workout if you have not been in a regular exercise routine.
Start out slow and do not set yourself up for failure by expecting
miracles overnight. Getting fit takes time and with commitment,
you will reach your goals.
78.
Envision Success
Try to envision
how great you will look and feel once you get in shape. If you
can, find a picture of someone that has the same body type and
pin it up where you can look at it every day to help you see
the same results you too can reach with hard work and time.
79.
Pregnancy and Exercise
Do not think that
just because you are pregnant means you have to stop exercising,
unless you have special needs. Before you exercise during pregnancy,
always check with your doctor first. Once you get permission
to proceed, you will find that leg extensions, standing curls,
and other exercises can be done with ease. If you are not sure
what you can and cannot do, ask your doctor for recommendations.
80.
Track Progress
Often when trying
to get in shape, it seems like you are working hard and sweating,
but getting nowhere. In actuality, things are happening, just
not yet seen. Keep track of two things in particular. First,
track your measurements. You will probably be surprised within
only a few weeks at the progress made. Second, track your routines
so you can determine what is working for you and what is not
as successful.
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