Is Aerobic Training the Only Way to Burn Fat?

2 Weeks to Health

“I have read in popular magazines that aerobic training is the only way to burn fat. Is this true? If not are there other ways to burn fat, if so what are some?”

Perhaps I do not read these popular fitness magazines that solely claim aerobic training is the only way to burn fat because when I tried to find examples of a magazine claiming this, I fell short which was a pleasant surprise. However, I have seen this misconception first hand while working with friends and family. We live in a faced paced culture where every problem ideally has a single and simple solution. For example, if you are hungry you can grab a quick meal at one of the dozens of restaurants that are in your town, or if you need to talk to someone you send them a text 10 seconds later. Instant gratification and simple single…

View original post 511 more words

Advertisements

Why Strength Training is Important as You Age

 

As you get older, it’s more important than ever to take care of your health and stay active for as long as possible. The great news is that you can maintain and even improve your physical condition with strength training. There are many reasons as to why strength training is so important to keep up with as you get older.

 

Daily Activities

 

If you keep up with strength training as you age you will be able to keep up with doing things like daily chores, getting the groceries and even something as simple as taking a shower. These are all things that can mean a lot to people who worry about losing their independence.

 

Build Muscle

 

People lose five to seven pounds of muscle every decade after they turn twenty. It is important to develop a proper strength training routine so you can avoid muscle loss and build it instead. And this is possible, even if you are quite a few years past twenty and are only just getting started!

 

Get Rid of High Blood Pressure

 

If you develop and keep up with a proper strength training routine you have a good chance of reducing your blood pressure, as strength training makes the heart stronger and forces it to pump blood more efficiently. Blood pressure has a knock-on effect on many other areas of health, too.

 

More Calories Bunt

 

Strength training will help you to be able to effectively burn more calories. This means that you will have much more success with shedding unwanted weight in the long term.

 

Some Tips for Starting a Strength Training Program:

 

  • Always, always get advice from your doctor before you start.

 

  • You should start with training two days a week with a day of rest in between. Then you should add a third day to challenge yourself.

 

  • You need to pay close attention to proper form when doing exercises. This way you will help to prevent injury by doing an exercise incorrectly.

 

  • Always keep in mind that when you are strength training it should never cause you pain. If you experience any pain stop right away.

 

No matter what age you happen to be, it’s never too late to incorporate strength training into your fitness routine – you just need to be willing to adapt it according to your specific circumstances, and get the OK from your doctor. By helping to make sure that your body stays strong you will be helping to maintain your independence for many years to come.

How Does Exercise Boost Your Self-Confidence?

 

Many people start fitness training for all kinds of reasons that range from losing weight, to building muscle, to avoiding health hazards of a sedentary lifestyle. One of the overlooked rewards of regular physical activity is its ability to boost self-confidence.

If you feel like lack of self-esteem is holding you back from pursuing your dreams or accomplishing more, you can get out of this rut by being more physically active. And, the best part is that regular exercise can help you become more successful even if your goals are not fitness related.

So, how does exercise boost your self-confidence? Well, being more physically active can improve self-esteem in a variety of ways. In this post, you can learn about the top four confidence boosting effects of regular exercise.

Exercise Improves Your Appearance

When we are not happy about our looks, we develop an inferiority complex about our image. Whether you are unhappy about being overweight or scrawny, having body image issues often sparks off negative emotions. You may begin to have negative self-talk about what you don’t like with your physical appearance. As a result, negativity permeates your thoughts, leading to shyness, fear and a general sense of low self-esteem.

Exercise helps to improve body physique by getting rid of excess unwanted fat and improving muscle definition. Achieving these kinds of results can make you feel more attractive and better about the way you look, ultimately bolstering your self-confidence.

Strength Increases with Regular Exercise

Every day you hit the gym, go for a run or participate in your preferred type of exercise, the body grows stronger. When you feel physically strong, the same will also reflect in your mental state. This manifests mostly when you start to reap the rewards of regular exercise. In a sense, working out lets you discover what you are capable off when you put effort. And, once you build your strength to be able to lift heavier weights, run longer miles or achieve harder exercises, you start to get a feeling that you can do anything!

Working Out Reduces Stress

Stress can be mentally and physically draining. If you are in that state on mind, it is hard to remain calm and focused on what you need to do to accomplish goals and solve problems.

The good news is that you can beat stress through exercise. Studies have shown that physical activity helps regulate stress hormones like cortisol and adrenaline while at the same time releasing feel-good chemicals in the brain like endorphins and dopamine. All of these effects leave you feeling confident knowing that are not overwhelmed with stress and anxiety. Instead, you feel in charge of situations, your feelings, and actions.

Regular Exercise Improves Cognitive Function

Scientific evidence has shown that exercise boost brainpower. By committing to regular fitness training, you are able to concentrate more, think with clarity and become more productive. When you are at your best, you feel confident in your ability to get things done.

Conclusion

If you are in need of a confidence boost, make sure to get enough physical activity by committing to a regular fitness routine. Just remember to set realistic and attainable goals to avoid giving up on your fitness goals and end up not reaping the confidence boosting effects of exercise.

 

7 Ways to Prevent and Cope with Delayed Onset Muscle Soreness (DOMS)

Delayed onset muscle soreness (DOMS) refers to the muscular aches and pains that you experience anywhere from 24 to 48 hours after a workout. This pain could be due to microscopic tears in the muscles because of weight training or it could lactic acid production in the body when the training takes on an anaerobic nature.
While doctors have not been able to fully determine the cause of DOMS, the general consensus is that it’s not harmful and your muscles will only ache if they’re stretched, contracted or you place pressure on them.
For example, if you did several sets of barbell squats today, your thigh muscles may be aching badly the next day. However, if you’re sitting or lying down, the muscles won’t hurt. It’ll only hurt when you walk, squat or do other movements that affect these muscles. Generally, the pain will dissipate after a few days. So, there’s really nothing to panic about.
In this article, we’ll look at 7 ways you can help to alleviate the aches and pains in your muscles.

1. Foam rollers
Foam rollers are great for helping to get the blood circulating around your muscles. You can purchase one of these from Amazon or your gym might have a few for you to use. By using foam rollers, you can enhance your recovery time and also reduce muscular fatigue and pain.
All you need to do is lie on the roller and roll on the affected areas. Your bodyweight and gravity will do the rest. The roller will apply pressure on the tight muscles and improve flexibility and sort out any ‘kinks’ in the muscles.

2. Compression tights
Compression tights are most effective when worn during the actual workout to prevent DOMS. This especially applies for training that involves the leg muscles such as running or resistance training that targets the legs.
These tights will hold your muscles in place and boost blood circulation to the areas that are affected by the stress and strain of exercise.

3. Hot and cold baths
This is a simple technique. All you need to do is adjust the temperature of the water during your shower. So, you’ll be showering in cold water for 3 minutes followed by warm water for the next 3 minutes. Alternate this for about 5 or 6 times.
What this will do is that it will cause your blood vessels to expand when the water is warm… and when you switch to cold water, the body will send the warm blood to the vital organs.
This will boost blood circulation and reduce the amount of lactate in the blood. It’s also said that this method of showering has detoxifying properties.

4. Muscle rubs
Muscle rubs could be creams or solutions that are topically applied to your affected areas. You can easily purchase them from any health store. Most can be bought over-the-counter and you won’t need a doctor’s prescription.

5. Sea salts
Soaking yourself in a bath tub of Epsom sea salts will help reduce your muscular pain too. Your body will absorb the magnesium in these salts through the skin and flush out the lactic acid in the muscles. This will help to relax your body and bring about pain relief.

6. Massage
Massage is another great way to relieve pain. While studies have shown that massage doesn’t really reduce the pain, it does get the blood circulation going and helps to hasten recovery.
Always get someone who is trained in sports massage to massage you. It may cost you money but you’ll be safer. Asking an inexperienced friend or family member to massage you might lead to injuries that cause more pain than DOMS and may actually need professional medical treatment.

7. Stretching
Stretching is highly underrated. All too often people hastily do a few simple stretches before a workout and rush to get to the actual workout. Light stretches for about 7 minutes will really help to get your body warmed up.
While you shouldn’t stretch too much before a resistance training session, it does help to do some light cardio to get the blood flowing and warm up the muscles. Even a 5-minute brisk walk on the treadmill followed by a few stretches will be really helpful.
Your muscles will be warmed up and you’ll be less likely to get severe muscular aches and pains the next day. Do remember to stretch for at least 10-minutes after your workout is over.
Stretching several times the following day will help too. It’ll keep your body limber and improve blood circulation which will aid in mitigating any possible DOMS that may arise.
Do apply these 7 tips where possible and you’ll not be prone to muscle soreness. Other than that, train progressively and don’t try to do too much too soon. Most people who suffer severe DOMS usually take on more than the body can handle. Exercise prudence and train sensibly and you’ll be able to train more often without having to rest too much due to pain.