When you are desperately looking for ways to become slimmer and to lose weight it might be difficult to accept that even you might stand some risk from over exercise. However Dangerously Fit personal trainers says that over exercising has its own sets of problems and there are times when the body sends up signals saying I need a break. These are some of the typical scenarios when you should take a break from your regular workouts.
Cranky mood swings
According to a Dangerously Fit personal trainer if you are feeling irritated, listless and cranky then it could be a sign that you are working out too much. Overwhelming your body is not a wise thing to do as you need to take a methodical graduated approach to fitness.
If you notice yourself getting irritated at friends and family and feeling depressed then perhaps its time to take a couple of days break from your workouts.
Running on empty tanks
Working out regularly with a personal trainer will help you lose weight but it will also deplete your energy stores and drain your muscles. You need to give your body enough rest and adequate nutrition to recover before moving on to the next series of workout sessions.
Whenever you feel the onset of fatigue or body cramps then treat these as signals to take a break from your workouts. Drink plenty of fluids to ensure that your body regains strength.
Most people wish to look nice and attractive, while working out. However, your workout clothes should most importantly, be about fit and comfort and not about fashion. After a strenuous workout regime, you could be feeling pretty exhausted, sore or sweaty. You may even be feeling relaxed and not so tired despite an intense workout session.
Your personal trainer would be telling you that it is important to choose the right kind of workout clothes. This is because the clothes you wear, while exercising would make a real difference in how you would be feeling during or after the workout session.
Obvious Preference for Wicking
Always choose a fabric that pulls away the sweat from your body. Fabrics that are known to provide wicking, are definitely the best for workout clothes. Fabrics such as Spandex, Lycra and polyester keep the body cool and comfortable, while working out.
The breathable synthetic materials containing polypropylene such as SUPPLEX® and COOLMAX® are appropriate for workout clothes as they help in evaporating the sweat from your skin. However, they are not good at soaking up the excess sweat and therefore, leave you feeling uncomfortable and sweaty.
An Alternative Choice is Cotton
Cotton clothes are known for absorbing the sweat. However, they are not good at pulling away the sweat or helping it evaporate from your skin quickly. Cotton clothes could become wet and heavy, while you exercise.
Avoid Fabrics that Do Not Breathe
Do not wear workout clothes made out of plastic based or rubber-based materials, which do not let the sweat evaporate from your skin. They should also, be avoided as they are responsible for keeping very high body temperature.
Choose the Correct Fit
Always wear loose-fitting comfortable clothes, while working out. However, it is best to avoid loose pants, while biking or running and they may get caught up in the pedals get entangled with your feet. For activities like Pilates and yoga, you should wear fitted, but stretchy fabrics. Choose clothes that fit you comfortably and those that do not get in your way while exercising.
Choose as per the Demands of the Season
In case you are playing seasonal sports or working out outdoors. You would have to change your workout outfits as per the season.
Hot weather: Summer months could be really hot, sultry and sweaty. During summer months it is best to opt for breathable fabrics that effectively wick sweat away. Wear cool and comfortable clothes.
Cold Weather: You need to keep yourself warm in winter months so you should try dressing up in layers so that you could remove some, during the course of the exercises. Remember that as you exercise, your heart rate as well as your body temperature would go up. Always wear workout clothes that are suitable for warmer weather than the existing temperature as shown by the thermometer readings. Wear sweat-wicking outfits on the inner layer. Wear insulating layer of clothes on top of those outfits.
Windy or Wet Weather: An outdoor workout program can really be ruined if your clothes get caught in a really strong wind or get soaked in the downpour. You must wear a protective outer layer that shields you from the elements.
Remember it is important to seek professional guidance from a personal trainer, but it is equally important to wear the right workout clothes. When in doubt, always consult with an experienced personal trainer, who would guide you in the right direction.
Any kind of exercise could be a great stress reliever. Your personal trainer rightly points out that being active could help in boosting feel-good endorphins in your body. Exercise in practically, all forms from yoga to aerobics could prove to be a fabulous stress-buster. Seek advice from a professional personal trainer for effective stress management through exercising.
Beat the Stress by Getting Active
Nothing could match regular exercise as an effective stress-relieving strategy. It is definitely wise to channelize your energy into some form of exercise such as walking, running, cycling, playing squash or racquet-ball etc.
You must get into the habit of exercising at just moderate intensity every day for at least 30 minutes. This is chiefly because any physical activity would help in bumping up the production of the feel-good neurotransmitters in your brain known as the endorphins. Hiking, running, or even a tennis session are all great for boosting endorphins.
Exercise is best for reducing stress and improving health as it not only helps to relax tense muscles, but also, helps you to get proper sleep. It is an effective tool for combatting anxiety and depression. Needless to mention, regular exercise keeps you trim and fit, alleviates heart conditions, manages diabetes, high blood pressure and chronic back pain.
Regular exercises can improve your mood and help you get rid of anxiety and mild depression. Your sleep would no longer be disrupted by anxiety or stress. Do regular exercises for easing stress levels and having a complete command over your mind and body.
Choosing the Right Activity
Jogging, walking, swimming, aerobics, cycling or dancing are excellent ways of exercising and staying fit and stress-free. Choose activities that you enjoy doing and keep varying your activities in order to avoid boredom.
You must try incorporating some walking in your daily fitness regimen. A planned and organized walking schedule could be an excellent aerobic exercise. It helps in strengthening your legs, lungs and the heart. Walking is the best way for preventing osteoporosis, managing diabetes, enhancing flexibility, lowering cholesterol and blood pressure etc.
Include 30 minutes’ walk every day in your fitness regime for a fit and stress-free life. You could sometimes try slow jogging in between for avoiding monotony.
It is an effective martial art form that helps to enhance flexibility and strength and reduce anxiety and stress. It is an effective combination of breathing techniques and a series of moderate physical movements that provides a meditative experience. It instils well-being through coordinated breathing, concentration, and slow, really elegant body movements.
Tai Chi boasts of psychological as well as physiological benefits and is pretty effective in promoting flexibility, cardiovascular fitness and balance control in individuals suffering from chronic diseases.
Yoga helps to enhance strength and minimize stress. Yoga is truly effective in improving coordination, flexibility, posture and circulation. Yoga works wonders in reducing asthma attach frequency. It uses meditation techniques, breathing, and stretching postures for soothing the mind and toning the body.
There are many kinds of yoga. Usually we practice yoga as a superb combination of pranayamas and asanas. You could learn yoga through videos and books. However, the best way of learning yoga is with the help of a professional personal trainer.