Tag: Fitness Tips

Fitness /

Getting Serious About Your Daily Workout

It may not take long before you want to elevate your daily workout for strength, endurance, and satisfaction. Taking it to another level isn’t as easy as just working harder. Other factors, such as finding the right gear and even changing your diet, come into play. Here are some tips.

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Learn to Warm Up Properly

One of the most overlooked parts of exercise by beginners is skipping the warm-up or not doing it right. And this is the most common cause of sprains and other injuries. A good warm-up should last for around 10 minutes and includes jogging on the spot, stretches, and gentle exercise to get the blood flowing. Professionals at gyms like Fitness 19 can show you how to do this correctly and will always welcome the chance to educate you about warming up properly.

Invest in Good Quality Gear

If you don’t use good quality gear such as trainers, sportswear, and accessories, you risk injury. On the lower end, you will just end up paying more when you have to constantly replace the cheap items that wear out quickly. You should always invest in breathable materials for tops, bottoms, and trainers. And buy the best you can afford. You should always feel light and comfortable but also protected. It also helps to buy multiple items to help with laundry.

Use Music in Your Daily Workout

It is very common for people who exercise a lot to listen to music when doing it. Music can help set the tempo for your workout. Meaning you can work to a beat and get good results at the same time. But having your own playlist also means you get to enjoy the music you really like at the same time as exercising. This can help lower your anxiety about exercises and set your mind in the right mood. It helps to invest in quality earphones that won’t fall off when moving.

Take Your Diet Seriously

You may not realize your diet needs to change dramatically to get the best out of working out. What you eat can help or hinder your performance in the gym, and staying away from carbs is a mistake some people make. Carbs give you energy and provide it in short bursts for improved athleticism. Of course, you also need to eat more protein from various meats and vegetables to aid in performance, but mainly for muscle regeneration. And avoid “energy” drinks at all costs.

Supplement Your Intake

Even when you eat right, you may not get all you need for the best workout. Vitamin and mineral supplements are excellent for topping up anything you may lack and can boost your workout in the right combinations. Vitamin B compounds, zinc, and magnesium are excellent for overall health and performance. But of course, these cannot make up for a poor diet. And try to limit vitamin drinks and foods that come with extra sugars, caffeine, and other harmful substances. 

Summary

Your daily workout can become much more effective with some small changes. You must learn to warm up correctly, work to your favorite music, and boost vitamin intake with supplements.

Fitness /

Sweat It Out: Best Workouts for When You’re Sick

With so much news about the “coronavirus” and the flu, Cat Kom, founder and lead trainer of Studio SWEAT onDemand, thought about putting together a list of exercises that people could perform, (not when having a serious illness like those strong viruses, but at least) when not feeling so well.

Being sick is never fun, but it’s even worse when you’re a devoted fitness aficionado. Feeling a little ill can mean needing a few days off, but skipping a workout could throw your routine all out of whack.

So if you’re feeling a little sniffly but still wanna get back on the fitness saddle, here are some ways you can exercise when you’re sick.

Walking or Jogging

I get it, being stuck inside isn’t fun, and lying in bed all day can actually make you feel worse. Although hitting the pavement for some sprints or going on a strenuous 10-mile hike probably isn’t a great idea, some light walking or jogging can do wonders for a cold. Even just a short 20-minute walk…

Yoga

Whether you’re in the midst of a cold or in perfect health, yoga is a go-to workout for increasing flexibility and building strength in a low-impact way. When you’re feeling a little under the weather, a nice yoga flow can help…

LISS on the Spin Bike

Love spin so much that you just can’t bear to miss a day? Us too! But sometimes, you gotta make sacrifices for your health. Although you might not be able to make it through a tough spin class, you can still get a little biking in. I recommend…

Water Aerobics

Being sick can really drain your energy, making it hard to do intense workouts, so you probably won’t be swimming laps. But you can still get in the water by doing a gentler workout like water aerobics. It’ll give you the same movements, but with a little extra help from the water holding you up… If you’re feeling worse than just a cold (we’re talking fever and chills), definitely get back in that bed and rest up. But if you do choose to get some exercise in when you’re not feeling your best, be sure to take it slow.

Missing out on a workout is no fun, especially if the alternative is cough drops and tissues.

So if you’re looking for a way to still get that group class in from the comfort of your own home, check out a 7-Day Free Trial from Studio SWEAT onDemand. Our huge library of on-demand workouts features passionate trainers and classes like TRX, HIIT, and Spin, plus low-impact workouts like yoga and Pilates. Remember, it’s all about feeling better, so make sure you listen to your body, even if that means an extra rest day… or three.

Accessories /

Workout Style – Mistakes You Should Avoid and Tips

Activewear for women has never been as exciting as it is today. From bold prints to more creative designs, it’s easier than ever to look good when you’re working out. As well as making you feel amazing about how you look, it can also help you have a more effective workout. But even with more choice, styles, and colors some of us are still not getting out workout style quite right. This can make us feel uncomfortable and lowers our enthusiasm for exercising. So if you want to create a unique and effective workout style, here are some common mistake you need to avoid.

Wearing clothes that are too tight or loose

Wearing active wear that doesn’t fit you correctly is one of the biggest mistakes you can make. Clothing that is too loose will lack the support your body needs to avoid injury. The excess fabric can also easily get caught in the gym equipment which increases your chances of a fall. On the other hand, activewear that is too tight is also not a good idea either. It can cause you to overheat, restricts your movement and makes you feel very uncomfortable. This can make you feel unwell and also increases the risk of accidents and injury. To avoid making this mistake, buy activewear that is the right size and fits comfortably. Search for brands like Lorna Jane online for activewear in a range of different sizes.

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Wearing too many accessories

While accessories can help transform an outfit, they aren’t always practical or safe for the gym. Long necklaces, for instance, can easily get caught in machinery or get tangled causing a strangulation hazard. The noise created by bangles when you move can also cause distractions that could force you to lose concentration. This could cause accidents and injuries to you and to others. To avoid this, keep your accessories to a minimum. Also, consider what accessories could help you have a more effective workout. Wristbands, headbands and fitness trackers might all be options you consider. Store your jewelry in a locker at your gym or keep them in your gym bag until your workout is over.

Only thinking about the color

The color of your activewear is often what makes it so appealing. The extensive range of colors available also means you can be bolder with what you wear. But only focusing on the color of your activewear can be a huge mistake. You may choose a pair of legging that coordinate perfectly with your favorite crop top, but the fit and quality of fabric might not be ideal. This can often result in you having to replace items regularly. Overtime, this can be a costly mistake to make. Instead of just choosing activewear based on color, think about the fabric, function and fit too. This will ensure you choose clothing that lasts longer while still looking good.

By avoiding these mistakes, you can create a workout wardrobe that’s comfortable, stylish and suitable. You’ll find that you are more eager than ever to get your fitness regime started.

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