Factors That Leads To a Successful Workout

There are certain factors that has to do with workout which actually leads to the success of the workout. If these factors are given utmost consideration, it will enable you get most of your trainings and exercises moving in the right direction. In the course of your workout, you should be expecting pains in which you will have to get used to, resilience is also needed in the course of your workout especially when you are not yet through with a particular training section, and you feel exhausted, you shouldn’t stop until the section is complete. Below are some important factor you should consider in order to achieve a successful workout.

  1. Hydration level

hydrationDuring your workout, if you are not fully hydrated, you’re lifting and exercises will suffer. You will not achieve a successful work out if it is done with the body being dehydrated. Dehydration leads to reduction in performance level, it caused fatigue, headache, constipation, loss of stamina, etc. At least one gallon of water should be taken, ensure you take enough water before you start you trainings, and drink enough water after every training.

  1. Supplement intake

supplementSupplements have usage guide; the directions on how to take supplements for workouts is meant to be followed accurately so as to get the full benefits of the supplement. Pre-workout supplements should be taken at the appropriate time so that they will digest before you start your training. Amino acid supplements are often used when building muscles

 

  1. Motivation

motivation1There are some days in which you don’t feel like doing any exercise, and you know you mustn’t skip any exercise. In order to avoid feelings like this, there has to be a motivation factor that will always help kick-star you into carrying out your daily exercise. It is up to you to figure out what works better for you. It might be listening to music on your way to the gym, reading a workout journal before leaving for the gym, or watching workout videos. We all have different ways of getting motivated, it your responsibility to find out what motivates you, and then use it for the success of your workout.

  1. Rest

restThe rest factor is as important as every other factor. Taking rest contributes to the success of your workout. If you over train without taking rest on intervals, or you don’t have enough sleep at night, you won’t always be 100% fit for subsequent workouts. Enough rest should be prioritize at the Same level as the workout, seven to eight hours of night sleep every day is required for a successful workout.

  1. Diet timing

diet timingThis the most important of all the factors needed in getting a successful workout. The kind of food you eat, and the time you eat is to be considered profoundly. Foods that contains good protein and carbohydrate should be taken one to two hours prior to your exercise to fuel your lifting section. Take your meal after 45 minutes after your workout to activate the growth process of your muscles, following the precise diet timing will result to the success of your workout.

With these factors being put into consideration, the success of your workout will definitely be evident in your body.

Posted on Thursday, January 15th, 2015 at 4:05 pm

Managing Osteoporosis

More than 34 million Americans are considered to be at risk for osteoporosis. Osteoporosis is a disease which causes the bones to become porous and weak. As a result the bones can fracture with even the slightest bit of strain.

Symptoms of Osteoporosis

osteoporosisOsteoporosis is known as a silent disease. It generally has no symptoms until people suffer a fracture. However there are some telltale signs which should be taken as a warning and mustn’t be ignored

  • Consistent pain in the back which doesn’t abate even after taking pain medications
  • Losing height as a consequence of the bone damage in the spinal area
  • Fractures which often take place in the wrist and hips.

Living with osteoporosis doesn’t have to mean bone fractures all the time. Those people who have osteoporosis are often able to live a normal life if they take the necessary precautionary measures.

According to Felicia Cosman, MD, Osteoporosis expert at Helen Hayes Hospital, following these four simple steps can help keep the problems caused by osteoporosis at bay.

Keeping Fit through Exercise

Exercise helps people become stronger. There have been instances when individuals suffering from osteoporosis have started a gym and exercise program and they feel a great deal better. They are stronger and have better balance. This prevents them from losing their balance and falling over, thus reducing the risk of fractures or bone damage. Exercises which include strength training, free weights and using weight machines all work just as well by improving bone strength.

Proper Calcium Intake

Calcium is necessary for strong bones. Those who are suffering from osteoporosis can benefit from taking calcium supplements. Calcium is responsible for increased bone density and prevents them from becoming porous. According to the guidelines provided by National Osteoporosis Foundation those who are younger than 50 need 1000milligram of calcium per day, similarly individuals over 50 years of age need 1200 milligrams. This means that everyone should take at least 3 servings of calcium rich foods like milk, yoghurt and cheese.

Reduce Chances of taking a fall

For this you need to make sure that your homes and surroundings become fall proof. All loose wirings and cables should be kept out of the way. Carpets and rugs with folds should be avoided. Bathrooms should be lighted well lighted so that there is no chance of taking a fall through the night, also ensure that the bathroom tubs have hand rails too. Same goes for darkened hallways which need to be well lit and safe. Practicing disciplines like yoga and tai chi also helped people get better balance and reduce incidences of tripping over.

Getting Regular tests and Medications on Time

It’s important to get a bone density test done from time to time. Similarly a visit to a doctor will ensure that all your medications are up to date. Plus an added benefit would be taking all medications on time.

Following these few simple steps can ensure a life which is productive and without any setbacks caused by osteoporosis.

Posted on Friday, December 19th, 2014 at 4:06 pm