Exercise Articles

How to Build your Muscles Safely After Injury

Are you sick and tired of being skinny and being seen as a wimp? The solution to that is of course to gain weight and to build muscles but it is not as easy as you think especially when you've suffered an injury or an illness.

Nonetheless, it does not mean that it's impossible. There are ways on how you can do it effectively without risking or re-aggravating your injury.

Tip 1: Figure out the amount of calories you need to gain weight

The first thing that you should look into is the amount of calories you need to consume in order to gain weight and build muscles. Calories are energy and unconsumed energy can turn into fat and muscles. If you're doing weight training, it is highly recommended to consume 3,000-3,500 calories per day or even more depending on the intensity of your training.

Tip 2: Do the calculations : compute for your BMI and RMR

You need to also pay attention to calculations such as BMI and RMR. BMI refers to the body mass index while RMR refers to resting metabolic rate.

Tip 3: Set up a program designed to rehabilitate and condition your body

Setting up a program that is designed to rehabilitate and condition your body is essential when you are training after an injury. Simple warm up exercises such as treadmills and jumping jacks can help you improve your health and prepare you for more intensive training.

Tip 4: Eat a balanced diet : three big meals a day and a couple of snacks

Eating a balanced diet while training is a must. Three big meals and a couple of snacks per day is a good rule of thumb you can adopt.

Tip 5: Focus on weight training, but do not overdo it

If you are to gain weight and build muscles, you need to focus on weight training. Start with light dumbbells and then increase the weight and intensity as you go deeper with your weight training program.

Tip 6: Know what to eat. Avoid trans/belly fat and go high on protein

You need to know the types of food that will do you good and those that is considered bad for your weight training regimen. Avoid belly fat and go high on body-building protein.

Tip 7: Drink lots of water, fruit juices and milk

Drinking plenty of water, fruit juices and milk is recommended when you're aiming to gain weight and build muscles. Eight glasses a day is the norm but don't limit yourself to that. If possible, shoot for 10 glasses a day.

Tip 8: Rest properly : at least eight hours a day of sleep

Proper rest is also imperative when you are training. Make sure to get your eight hours of sleep per day so that you'll be able to restore your body's condition and avoid re-aggravating your injury.

Tip 9: Avoid binges and overeating cycles : it will do more harm than good

One common mistake of those who are trying to gain weight is that they eat on binges and ride overeating cycles. To put it plain and frank, such practice will only lead to a worse condition.

Tip 10: See a doctor, a gym instructor or a physical therapist to help you out

You should not act as if you know everything. It is still important to consult the experts on the matter. It won't hurt if you see a doctor, a gym instructor or a physical therapist to help you out.

Image credit: FreeDigitalPhotos.net

Ways To Boost Your Walking Workout

Springtime is here and this is the perfect time to get outdoors and get in some great walking workouts. But in order to boost your workout, consider some of these points as you lace up your sneakers.

Remember to Breathe : Just like preparing to take a yoga class or meditating, you need to learn to control your breathing for the best walking workout possible.  Breathe in a pattern that relates to the steps that you are taking.  By creating a better breathing pattern while you are walking, you are taking your workout to a new, stress-relieving level.

Find the Right Shoes : There are so many options when it comes to tennis shoes, but if you want to get the most out of your walking workout then you need to find the correct shoes.  Experts suggest trying on a variety of different shoes while wearing extra thick socks that will simulate how your feet could feel when they swell due to walking long distances.  They also suggest choosing your shoes for comfort and not style, color or fashion.

Have a Goal in Mind : Whether it be finishing a 5K or 10K, or just walking to the end of your street and back, by setting a goal you are more apt to stick to it and boost your workout without even trying.

Take a Barefoot Walk : Sometimes it's ok to ditch your shoes and take a barefoot walk.  Choose a grassy or sandy area and go barefoot which can burn more calories, improve balance and strengthen your foot and ankle muscles.

Add Intervals to Your Typical Walking Workout : Just by adding some short “bursts” of fast walking or running to your traditional walking workout you can easily double your calorie burn.  You can either time your intervals, like every five minutes you fast walk/run for a minute, or you can choose landmarks to mark the start and finish of your interval session.  You will be able to tell whether or not you are exerting the correct amount of energy during these interval sessions depending upon how much your breathing changes between intervals.

Track Your Heart Rate : The best way to feel like you are working out with a personal trainer is to wear a heart rate monitor while you are walking.  It is the best way to know when you need to work harder and when to slow down.  You will need to know what your maximum heart rate should be : Subtract your age from 220 and aim to work between 60 percent and 80 percent of that number.

Hit the Hills : Choose a walking route that includes plenty of hills and inclines and not just straight-aways.  Hills and inclines are a great way to keep your routine consistently intense.

How Safe is Hot Yoga?

All over the country, the temperatures in yoga classes are going up, and up, and up!  The newest fitness craze is Hot Yoga, where yoga fans are downward dogging in studios where temperatures vary from 90 degrees to 105 degrees.

While there are a number of concerns about the practice of Hot Yoga : including dehydration, heat exhaustion and heat stroke : quite a few experts have been researching the effects that Hot Yoga has on people's bodies.

Researchers tested the core body temperature of people in a normal yoga class and then again while they were in a Hot Yoga class.  Besides sweating more (obviously) there were no other differences in the subjects' core body temperature and other variables the researchers tested.

The highest body temperature recorded in the study was 102.4 degrees, which is below the zone : 104 degrees - where heat exhaustion, fatigue and other heat-related problems begin to exist.

Subjects did say that they found the Hot Yoga classes more challenging overall, but both classes are still considered to be a form of light exercise.

While Hot Yoga did not prove to cause any heat-related conditions like heat stroke and heat exhaustion, researchers cannot stress enough the importance of staying hydrated.

You should drink lots of water before, during and after any yoga class, but especially a Hot Yoga class so that your body can better regulate your core body temperature.  Researchers also note that it can take your body anywhere from 10 to 14 days to acclimate itself to exercising in a heated condition, so be sure to monitor how you feel when participating in Hot Yoga, or any other heat-related exercise.

Tai Chi : Low Impact Exercises

Tai Chi is a popular mind and body exercise that traces its roots to Ancient China. It is a low impact activity that is aimed at promoting a person's well being regardless of age and general health condition.

Tai Chi includes a variety of slow, gentle movements. It improves breathing, promotes better circulation and is a great way of relieving stress. Practitioners believe that Tai Chi improves the flow of energy in the body, restoring the body's natural equilibrium and providing relief to many ailments.

Opening Position

• Stand erect, maintaining proper posture and spine alignment
• Spread your feet apart, and point both feet at 12 o'clock
• Relax, drop your shoulders and let your fingers hang loose
• Curve your hands and palms facing the sides of your body
• Bent your knees slightly

Awaken the Chi: Warm-up Exercise

Benefits: breathing exercise, stress reduction

• Opening position
• Bring your hands in front of your body, with your hands slightly touching and palms facing outward, about two inches below your belly
• Breathe in, and raise your hands upward to your breast level with the palms of your hands still facing skyward all in one continuous motion
• Breathe out; lower your hands in a pushing movement. Synchronize releasing the air and lowering your hands with the palm of your hands facing downward.
• Repeat the cycle 6 to 8 times and return to opening position

Balancing the Chi

Benefits: relieves anxiety, strengthens back muscles

• Opening position
• Bring hands in front with palms facing skyward, with the tips of your hands around two inches apart. Position your arms at the hip levels.
• Breathe in, raise your heels and bring arms to chest level
• Breathe out, lower hands in a gentle pushing movement. Turn your palms facing to the ground and plant heels on the ground
• Repeat movements 6 to 8 times and return to opening position

Beautiful Woman Turns the Waist

Benefits: Loosens tight muscles, strengthens back, improves kidney function

• Opening position
• Clockwise
• Position your hands at the back, with the palm of your hands pressing at your kidney area
• Straighten knees
• Push left hip out to left bend upper torso slightly right
• Push hips forward and allow upper body to bend backwards slightly
• Push right hip out to right and bend body slightly left
• Push bottom backwards and allow body to bend forward slightly
• Repeat movements 6 to 8 times and return to opening position
• Counterclockwise
• Push right hip out to right and bend body slightly left
• Push hips forward and allow upper body to bend backwards slightly
• Push left hip out to left bend upper torso slightly right
• Push bottom backwards and allow body to bend forward slightly
• Repeat cycle 6 to 8 times and return to opening position

Cloud Hands

Benefits: Improves coordination, strengthens back muscles, relieves neck tension, stress relief and enhances mind functioning

• Breathe in, turn your left arm towards the center chest area at shoulder level with the palm of your hands facing your body
• Drop right arm in line with your body and palm facing the side of your body
• Transfer your weight to your left leg
• Lock legs and turn body from your waist
• Turn left
• Let your arm follow the body's side movement
• Drop left arm in line with your body and palm facing the side of your body
• Position your right arm over the center chest area at shoulder level with right  palm facing your chest
• Return to center from left
• Breathe out
• Transfer weight to center
• Transfer your weight to your right leg
• Lock legs and turn body from your waist
• Turn right
• Let your arm follow the body's side movement
• Drop right arm in line with your body and palm facing the side of your body
• Position your left arm over the center chest area at shoulder level with right  palm facing your chest
• Return to center from right
• Breathe out
• Transfer weight to center
• Repeat exercise 6 to 8 times and return to opening position