What to Drink When You Exercise

The options include sports drinks, energy drinks, and just regular water.

We all know that when we work out, it's important to stay hydrated. Something we may not be so clear on is what exactly we should drink when we exercise.

Ordinary water, of course, is the classic choice. But with store shelves everywhere full of sports drinks, energy drinks, and various flavored and fortified waters, what's an exerciser to do?

Experts say it all depends on your taste -- as well as the length and intensity of your workouts. Here's a look at how the various drinks measure up.

Flavored or Unflavored?

When I'm really thirsty, the only thing that hits the spot is good old H2O -- preferably cold. But that's just me.

Are you someone who will drink more if your drink is flavored (and there are plenty of you out there)? Then you're better off drinking whatever ends up helping you drink more when you exercise. The bottom line is hydration.

Flavored drinks is recommended when fluid replacement is needed during and after exercise to enhance palatability and promote fluid replacement.

And how do you know when fluid replacement is really needed?

Exercising 1.5 hours to three hours is long enough to warrant fluid replacement due to sweat losses. How much sweat is lost influences how much sodium and potassium are lost.

The longer you exercise and the more heavily you sweat, the greater the need for a sports drink to help replace these lost micro nutrients.

A sports drink can do many great things to increase energy levels without the complications of digesting and absorbing a meal.

Sports Drinks and Exercise

Basically, a sports drink offers your body three things it might need before, during, or after vigorous exercise:

• Hydration. People drink about 17 ounces of fluid about two hours before exercise, to promote adequate hydration and allow time for the body to excrete any excess water. During exercise, it is recommended that athletes start drinking early and at regular intervals in order to take in fluids at the rate they're losing them through sweating.
• Fuel. The carbohydrates found in sweetened sports drinks provide energy to help delay fatigue. Lab tests have shown that 6% carbohydrate (14 grams of carbohydrate per 8 ounces of water) is the optimal percentage of carbs for speeding fluid and energy back into the body.
• Electrolytes or Minerals. These are things like sodium, potassium, and chloride that athletes lose through sweat. When water goes out of the body, so do electrolytes. And when the body is losing lots of water (as during exercise), it makes sense that you need to replace electrolytes.

Lose Weight Fast: How to Do It Safely Sick of crash diets and fad diets? Follow these healthy tips.

Working on weight loss? Then you probably want results -- fast.

Let me save you some time: skip the fad diets. Their results don't last. And you have healthier options you can start on -- today! 

You can safely lose 3 or more pounds a week at home with a healthy diet and lots of exercise.

How to Lose Weight Fast

If you burn 500 more calories than you eat every day for a week, you should lose about 1-2 pounds.

If you want to lose weight faster, you'll need to eat less and exercise more.

For instance, if you take in 1,050 to 1,200 calories a day, and exercise for one hour per day, you could lose 3-5 pounds in the first week, or more if you weigh more than 250 pounds. It's very important not to cut calories any further -- that's dangerous.

Limiting salt and starches may also mean losing more weight at first -- but that's mostly fluids, not fat.

When you reduce sodium and cut starches, you reduce fluids and fluid retention, which can result in up to 5 pounds of fluid loss when you get started.

Diets for Fast Weight Loss

Eating a diet that minimizes starches, added sugars, and animal fat from meat and dairy foods is highly recommended. For rapid weight loss, focus on fruits, veggies, egg whites, soy products, skinless poultry breasts, fish, shellfish, nonfat dairy foods, and 95% lean meat.

Here are more tips:

• Eat vegetables to help you feel full.
• Drink plenty of water.
• Get tempting foods out of your home.
• Stay busy -- you don't want to eat just because you're bored.
• Eat only from a plate, while seated at a table. No grazing in front of the 'fridge.
• Don't skip meals.

Keeping a food journal -- writing down everything you eat -- can also help you stay on track.

Even if you write it down on a napkin and end up throwing it away, the act of writing it down is about being accountable to yourself and is a very effective tool for weight loss.

 

Besides jotting down what you ate, and when, you might also want to note how you were feeling right before you ate it. Were you angry, sad, or bored? We often focus so much on foods and calories, but our emotions are a huge part of our eating habits.

 

If you see a persistent pattern in your emotional eating, please consider talking to a counselor about it. They can be a big help in finding other ways to handle your feelings.

 

Is Your Weight Loss Goal Realistic? Learn how to set (and meet) healthy goals

I once read a story about a woman who complained to her doctor about her frustration with weight loss. The woman had lost 25 pounds but was not satisfied. "I will not be happy until I lose 25 more pounds," she declared.

Her doctor then asked her a series of questions: Are you feeling better? Do you sleep better? Is it easier to climb a flight of stairs? Can you bend over and tie your shoes? Do you feel better about yourself? The patient answered "yes" to all of the questions.

Her doctor was incredulous. The 25-pound weightloss had substantially improved her health and her quality of life, yet the woman was still not satisfied.

It's not uncommon for dieters to set lofty weight loss goals for themselves. Some reach back umpteen years to their wedding day or college weights. Others fantasize about looking like a supermodel, even though their naturally large frames may make this an impossible goal.

Overweight people set a goal of losing 32% of their body mass. That's three times the amount needed to achieve better health. The truth is, it's unlikely that most dieters will be able to lose one-third of their body weight. Setting extreme goals is a setup for disappointment and failure.

You can achieve your goal weight -- as long as it is reasonable and attainable. Remember that you're on a journey to improve your life and health and gain control over your weight. It's not about perfection.

Set Mini-Goals

Instead of shooting for a size that has not been seen in your closet for 10 years, set more attainable goals. Even modest weight loss can improve your blood pressure and your cholesterol, blood sugar, and triglyceride levels. Losing as little as 10 pounds can put the zip back in your step and make you feel terrific about yourself.

To help keep you motivated toward meeting your ultimate goal, set mini-goals you can reach within a month or so. Track your progress, and reward yourself along the way for improving your eating and exercise habits.

For example, on weeks when you get to the gym five times, treat yourself to flowers, a movie, or a ball game -- whatever feels like a reward to you. This will help keep your attitude positive and remind you of the benefits of a healthier lifestyle.

Changes You Can Live With

You can lose weight on virtually any diet. But to send those extra pounds packing without a round-trip ticket, you must find healthful strategies that you can stay with forever.

The reason we call the food component of the Weight Loss Clinic program an "eating plan" is because it is not a diet. A diet is something you can go on and off of; an eating plan is for life.

Ideal Weight or Happy Weight? How much weight do you really need to lose?

Maybe you've been working on getting back to the weight you were at in high school or on your wedding day. But do you really need to go that low? Or can you weigh more than your ideal weight and still be healthy?

If you're overweight, losing just 10% of your body weight is linked to many health benefits, including lowering blood pressure, blood cholesterol, and blood sugar, and reducing your risk for heart disease. This kind of weight loss is also easier to reach and keep for the long run.

Your Weight "Set Point"

Just as your body temperature is programmed to stay around 98.6 degrees, your body weight is naturally regulated to stay within a range of 10%-20%. This weight range is known as the "set point."

A complex set of hormones, chemicals, and hunger signals help your body keep your weight within this range.

It is not just about your genes. Your eating and exercise habits can also help to determine your set point.

Overeating swamps the internal regulatory system, and, as a result, the set point increases -- which is much easier to do than it is to lower it. The body adjusts to the higher weight and "resets" the set point to defend the new weight. 

It's still possible to set your range lower. With changes in healthy eating and exercise behavior, you can lower your set point.

The 10% Solution to Weight Loss

Losing 10% of your body weight, and keeping it off for six months to a year, helps your body reset your set point.

When you lose large amounts of weight at once, you set up an internal struggle and hormones spike to make you hungrier as your body tries to defend its comfortable range.

That's why experts recommend losing 10% by changing your eating and exercise habits, and then maintaining your new weight for a few months before trying to lose more. Your body will get the signal to lower its "set point," and you'll get used to new food choices, smaller portions, and regular exercise. 

people who lose 10% of their weight start to realize how a little weight loss impacts their health in very positive ways... They feel better, sleep better, have more energy or less joint pain, and some people are able to reduce medications.

How Much Should I Weigh?

Most people overestimate how much weight they can lose, which leads to frustration. To find your happy or healthy weight, look back on your weight history as an adult and identifying a weight you were able to maintain fairly easily.

Weight Loss & Diet Plans

Weight Loss Basics

Time to make some changes in your diet? If it's time to lose weight, get motivation here.

Deciding to Lose Weight

HOW MUCH SHOULD I WEIGH??

Struggling with extra weight and feeling frustrated? Learn about the many health benefits from losing just 10% of your body weight.

IS YOUR WEIGHT LOSS GOAL REALISTIC??

 Learn why losing weight slowly is best for long-term results. Discover how to adopt new behaviors, like eating less and exercising more, to boost weight loss.

HOW TO LOOSE WEIGHT FAST.

If you want to be the next “fastest shedder” -- and do it fast -- you have to read these rapid weight loss safety tips.

When Razor meets Laser

Big science strikes again! I, too, was skeptical when the world’s first beard trimmer equipped with a real, live laser beam to help men shave in a straight line was introduced. Sounds like a gimmick, right? And yet I walk by botched grooming jobs every day on the street. So today, after test-driving the Norelco Beard Trimmer 9100, I find myself forced to admit this futuristic groomer actually does work—and quite well.

Part of that is because the device is state-of-the-art in almost every way I can think of, with 17 preprogrammed length settings, a sharp blade that swivels to multiple angles of attack, and a water-resistant casing so you can splash with abandon.

The laser itself kind of looks exactly how you’d imagine: Press down on a spring-loaded attachment behind the blade and up pops a unit that projects an intense, thin line of red light straight onto your face. Stick to this illuminated edge as you trim, and the borders of your beard will be perfectly straight; adjust the angle slightly for symmetrical curves.

Again, who cares? Shaving in a straight line with only your own eyes to guide you isn’t akin to, say, executing a Brâncuşi sculpture—I’d give it a three on a one-to-ten scale of manual dexterity—but that’s not to say there aren’t times when my old-fashioned razor accidentally strays. Now, it would appear, I have no excuse.

6 Tips to Avoid Smudged Eye Makeup

Whether it's from sweat, humidity, tears, or just plain oily lids, eye makeup that runs and smudges throughout the day is far from flattering. Before you get completely frustrated, try these tips for applying your makeup and touching up on the go that will let you bat those lashes with confidence.

1. Start with clean skin. If your eyelids tend to get greasy as the day goes on, make sure you're starting with a clean slate. Wash your face in the morning, and make sure to pay attention to your lids, so you wash off any excess oils from the night before.

2. Apply an eye primer. After your skin is clean and moisturized (avoid putting eye cream directly on your lids), apply a primer specifically made for your eyes. Ones like eye shadow base are formulated to not only prep your lids but also help your makeup apply smoothly and stay in place.

3. Use waterproof formulas. If your eye shape or oily lids make standard eye makeup crease and smudge, then your best bet is to stick with waterproof and long-wearing options. We love the product offerings in the M.A.C. Cosmetics Pro Longwear range.

4. Set your look. Once you have your eye makeup complete, set everything. If you use creamy textures or pencils, set them with matching eye-shadow powders. And if everything you use is powder, set the look with blotting powder. If it washes out your style, you can always go back and layer on more shadow or liner to really fortify your look.

5. Keep eye-makeup remover on hand. Being prepared means you won't have to stress over stray eye makeup in the wrong places. Facial wipes are superportable swabs packed with just the right amount of eye-makeup remover, so you can clean up any smudges in a pinch.

6. Stash your makeup bag for touch-ups. Your eyeliner and eye shadow barely take up any room, which means you can drop them in your handbag (or just buy seconds) so you always have them for any necessary touch-ups.

Exercise for a Healthy Heart:VII

Exercise Precautions

There are many precautions to take when developing an exercise program. Here are some tips.

• Stop the exercise if you become overly fatigued or short of breath; discuss the symptoms with your doctor or schedule an appointment for evaluation.
• Do not exercise if you are not feeling well or have a fever. You should wait a few days after all symptoms disappear before restarting the exercise program, unless your doctor gives other directions.
• If you experience shortness of breath or increased fatigue during any activity, slow down or stop the activity. Elevate your feet when resting. If you continue to have shortness of breath, call your doctor. The doctor may make changes in medications, diet, or fluid restrictions.
• Stop the activity if you develop a rapid or irregular heartbeat or have heart palpitations. Check your pulse after you have rested for 15 minutes. If it's still above 120-150 beats per minute, call the doctor for further instructions.

If you experience pain:

• Don't ignore it. If you have chest pain or pain anywhere else in the body, stop doing the exercise. Performing an activity while in pain may cause stress or damage to the joints.

Stop the exercise and rest if you:

• Have chest pain
• Feel weak
• Are dizzy or lightheaded
• Have unexplained weight gain or swelling (call the doctor right away)
• Have pressure or pain in the chest, neck, arm, jaw, or shoulder
• Have any other symptoms that cause concern

Call the doctor if you have symptoms that do not go away.

Exercise for a Healthy Heart: VI

General Workout Tips for People With Heart Failure

If you have heart failure:

• Be sure any exercise is paced and balanced with rest.
• Avoid isometric exercises such as push-ups and sit-ups. Isometric exercises involve straining muscles against other muscles or an immovable object.
• Don't exercise outdoors when it is too cold, hot, or humid. High humidity may cause you to tire more quickly; extreme temperatures can interfere with circulation, make breathing difficult, and cause chest pain. Better choices are indoor activities such as mall walking.
• Make sure you stay hydrated. It is important to drink water even before you feel thirsty, especially on hot days. But, be careful not to drink too much water. Follow your doctor's guidelines about how much fluid you can have in a day.
• Extremely hot and cold showers or sauna baths should be avoided after exercise. These extreme temperatures increase the workload on the heart.
• Steer clear of exercise in hilly areas. If you must walk in steep areas, make sure you slow down when going uphill to avoid working too hard. Monitor your heart rate closely.
• If your exercise program has been interrupted for a few days (for example, due to illness, vacation, or bad weather), make sure you ease back into the routine. Start with a reduced level of activity, and gradually increase it until you are back where you started.

Exercise for a Healthy Heart:V

How Can I Avoid Overdoing Exercise?

Here are a few guidelines to keep yourself from doing too much exercise or exercising too vigorously:

• Gradually increase your activity level, especially if you have not been exercising regularly.
• Wait at least one and a half hours after eating a meal before exercising.
• When drinking liquids during exercise, remember to follow your fluid restriction guidelines.
• Take time to include a five-minute warm-up, including stretching exercises, before any aerobic activity and include a five- to 10-minute cool-down after the activity. Stretching can be done while standing or sitting.
• Exercise at a steady pace. Keep a pace that allows you to still talk during the activity.
• Keep an exercise record.

How Can I Stick With Exercise?

• Have fun! Choose a type of exercise that you enjoy. You'll be more likely to stick with it if you enjoy the activity. Here are some questions you can think about before choosing a routine:
• What physical activities do I enjoy?
• Do I prefer group or individual activities?
• What programs best fit my schedule?
• Do I have physical conditions that limit my choice of exercise?
• What goals do I have in mind? (For example, losing weight, strengthening muscles, or improving flexibility)
• Schedule exercise into your daily routine. Plan to exercise at the same time every day (such as in the mornings when you have more energy). Add a variety of exercises so that you do not get bored. If you exercise regularly, it will soon become part of your lifestyle.
• Find an exercise "buddy." This will help you stay motivated.

Also, exercise does not have to put a strain on your wallet. Avoid buying expensive equipment or health club memberships unless you are certain you will use them regularly.

Exercise for a Healthy Heart: IV

Stretching Exercises

While performing these exercises, make sure your movements are controlled and slow. Avoid quick, jerking movements. Stretch until a gentle pull is felt in your muscle. Hold each stretch without bouncing or causing pain for 20 to 30 seconds. Do not hold your breath during these exercises.

• Hamstring stretch. While standing, place one foot on a stool or chair, while holding onto a wall or sturdy object (such as a table). Choose a comfortable height that allows you to keep your knee straight. Slowly lean forward, keeping your back straight, and reach one hand down your shin until you feel a stretch in the back of your thigh. Relax, and then repeat with your other leg.
• Quadriceps stretch. Stand facing a wall, placing one hand against the wall for support. Bend one knee, grasping your ankle and pulling your leg behind you. Try to touch your heel to your buttocks. Relax, and then repeat with your other leg.
• Calf stretch against wall. Stand facing the wall with your hands against the wall for support. Put one foot about 12 inches in front of the other. Bend your front knee, and keep your other leg straight. (Keep both heels on the floor.) To prevent injury, do not let your bent knee extend forward past your toes. Slowly lean forward until you feel a mild stretch in the calf of your straight leg. Relax, and then repeat with your other leg.
• Calf stretch on stairs. Stand on the stairs, holding a handrail or placing your hand on the wall for support. Place the ball of one foot on the stair. Lower your heel down toward the step below, until you feel a gentle pull in your calf. Switch legs.
• Knee pull. Lie on your back and flatten the small of your back onto the floor. Bend one knee and pull your bent leg toward your chest, until you feel a pull in your lower back. Try to keep your head on the floor, but do not strain yourself. Gently lower your leg, and then repeat with your other leg.
• Groin stretch. Lie on your back with your knees bent and the soles of your feet together. Slowly lower your knees to the floor until you feel a gentle pull in your groin and inner thighs.
• Overhead arm pull. Lock your fingers together, with your palms facing out (or hold onto a towel so your hands are shoulder width apart). Extend your arms out in front of you with your elbows straight. Lift your arms to shoulder height. Raise your arms overhead until you feel a gentle pull in your chest or shoulders.
• Behind back arm raise. At waist level, put your hands behind your back, locking your fingers together (or hold onto a towel so your hands are shoulder width apart). Straighten your elbows and raise your arms upward until you feel a gentle pull in your chest or shoulders.
• Side bends. Stand straight with your legs about shoulder width apart. Reach over your head with one arm, elbow bent, sliding the opposite arm and hand down your thigh, toward your knee. Hold the stretch until you feel a gentle pull at your side. Repeat with other side.
• Double shoulder circles. While bending your elbows, put your fingertips on your shoulders. Rotate your shoulders and elbows clockwise, then counter clockwise, as if drawing large circles with both elbows. Repeat in each direction.
• Leg circles. Hold onto a chair or other sturdy object for balance. Lift one leg straight behind you, keeping both knees straight. Rotate your leg clockwise, then counter clockwise, as if drawing small circles with your foot. (You should feel the movement at your hip joint). Repeat in each direction, with each leg.

Exercise for a Healthy Heart: III

What Are Some Warm-Up Exercises?

Every exercise session should start with a warm-up. Here are some stretching exercises you can try to get yourself started. Please check with your doctor before starting any exercise program. If any of the following exercises causes pain, do not continue the activity and seek the advice of a doctor or physical therapist.

Exercise While Sitting

While performing these exercises, maintain good posture. Keep your back straight; do not curve or slump your back. Make sure your movements are controlled and slow. Avoid quick, jerking movements. Do not bounce. Do not hold your breath during these exercises.

• Ankle pumping. Sit on the floor with your feet straight out in front of you. Keeping your heels on the floor, lift your toes up as far as you can. Hold for a count of five.
• Knee straightening. Raise your foot to fully straighten your knee out in front of you. Hold for a count of five. Lower your foot to the floor. Repeat on other side.
• Hip bending. Lift one knee up toward the ceiling. As you lower this knee, raise your other knee. Alternate each leg as if you were marching in place (while sitting.)
• Overhead reaching. Raise one arm straight over your head, with your palm facing away from you. Keep your elbow straight. Slowly lower your arm to your side. Repeat with other arm.
• Shoulder touching. Sit with your arms at your sides and your palms facing up. Bend your elbows until your hands are touching your shoulders. Lower your hands to your sides.
• Single arm lifts. Sit with your arms at your sides, fingers pointing toward the floor. Raise one arm out to your side, keeping your elbow straight and your palm facing down. Slowly lower your arm to your side. Repeat with your other arm.
• Shoulder shrugs. Keeping your back straight, lift your shoulders up and forward toward your ears. Release your shoulders down and back in a smooth circular motion.
• Arm circles. Sit with your arms at your sides, fingers pointing toward the floor. Raise both arms out from your sides (about 1 or 2 feet from your body). Keeping your elbows straight and your palms facing toward you, rotate your arms in small circles.
• Single shoulder circles. Bending one elbow, put your fingertips on your shoulder. Rotate your shoulder and elbow clockwise, then counter clockwise. Repeat with each arm.

Exercise for a Healthy Heart:II

What Should I Include in an Exercise Program?

Every exercise session should include a warm-up, conditioning phase, and a cool-down.

• Warm-up. This helps your body adjust slowly from rest to exercise. A warm-up reduces the stress on your heart and muscles, slowly increases your breathing, circulation (heart rate), and body temperature. It also helps improve flexibility and reduce muscle soreness. The best warm-up includes stretching, range of motion activities, and the beginning of the activity at a low intensity level.
• Conditioning. This follows the warm-up. During the conditioning phase, the benefits of exercise are gained and calories are burned. Be sure to monitor the intensity of the activity (check your heart rate). Don't over do it.
• Cool-down. This is the last phase of your exercise session. It allows your body to gradually recover from the conditioning phase. Your heart rate and blood pressure will return to near resting values. Cool-down does not mean to sit down! In fact, do not sit, stand still, or lie down right after exercise. This may cause you to feel dizzy or lightheaded or have heart palpitations (fluttering in your chest). The best cool-down is to slowly decrease the intensity of your activity. You may also do some of the same stretching activities you did in the warm-up phase.

What Is the Rated Perceived Exertion Scale?

The Rated Perceived Exertion (RPE) scale is used to measure the intensity of your exercise. The RPE scale runs from 0-10. The numbers below relate to phrases used to rate how easy or difficult you find an activity. For example, 0 (nothing at all) would be how you feel when sitting in a chair; 10 (very, very heavy) would be how you feel at the end of an exercise stress test or after a very difficult activity.

Exercise for a Healthy Heart

A sedentary (inactive) lifestyle is one of the top risk factors for heart disease. Fortunately, it's a risk factor that you can do something about. Regular exercise, especially aerobic exercise, has many benefits. It can:

• Strengthen your heart and cardiovascular system
• Improve your circulation and help your body use oxygen better
• Improve your heart failure symptoms
• Increase energy levels so you can do more activities without becoming tired or short of breath
• Increase endurance
• Lower blood pressure
• Improve muscle tone and strength
• Improve balance and joint flexibility
• Strengthen bones
• Help reduce body fat and help you reach a healthy weight
• Help reduce stress, tension, anxiety, and depression
• Boost self-image and self-esteem
• Improve sleep
• Make you feel more relaxed and rested
• Make you look fit and feel healthy

How Do I Get Started Exercising?

Before starting an exercise program, talk to your doctor about:

• Medication changes. New medications can greatly affect your response to exercise; your doctor can tell you if your normal exercise routine is still safe.
• Heavy lifting. Make sure that lifting or pushing heavy objects and chores such as raking, shoveling, mowing, or scrubbing aren't off limits. Chores around the house can be tiring for some people; make sure you only do what you are able to do without getting tired.
• Safe exercises. Get the doctor's approval before you lift weights, use a weight machine, jog, or swim.

What Type of Exercise Is Best?

• Stretching the arms and legs before and after exercising helps prepare the muscles for activity and helps prevent injury and muscle strain. Regular stretching also increases your range of motion and flexibility.
• Cardiovascular or aerobic activity strengthens the heart and lungs and improves the body's ability to use oxygen. Aerobic exercise has the most benefits for your heart. Over time, aerobic exercise can help decrease your heart rate and blood pressure at rest and improve your breathing.
• Strengthening, repeated muscle contractions (tightening) until the muscle becomes tired; for people with heart failure, many strengthening exercises are not recommended. 

What Are Examples of Aerobic Exercises?

Aerobic exercises include: walking, jogging, jumping rope, bicycling (stationary or outdoor), cross-country skiing, skating, rowing, and low-impact aerobics or water aerobics.

How Often Should I Exercise?

In general, to achieve maximum benefits, you should gradually work up to an aerobic session lasting 20 to 30 minutes, at least three to four times a week. Exercising every day or every other day will help you keep a regular aerobic exercise schedule.

What is a kettlebell workout?

Working out with a kettlebell, a type of weight that looks like a bowling ball with a handle, provides a unique weight training and cardio workout.

Hoisting the heavy metal bells not only helps strengthen your arms and pecs, but also works your core, heart and lungs. Kettlebells range from eight pounds to 100 pounds.

The reason the kettlebell is so great is that there’s an offset center of gravity.

That means your body has to work harder to maintain balance. In so doing, you work many different muscle groups -- and get your heart rate up at the same time.

Working out with kettlebells also increases core stability, and typically involves a circuit that gets your heart pumping while it strengthens muscles. Once you are properly trained, you can workout at home on weights that you can buy at an affordable price.

How Do I Prevent Sore Muscles and Joint Pain?

How Do I Prevent Sore Muscles and Joint Pain?

Experts used to recommend stretching before a workout to prevent sore muscles. Yet research has shown that stretching ahead of time doesn't do much to prevent soreness or injury. Frese says it's actually better to get in a good warm-up before you exercise and save the stretching for afterward, when your muscles are already warm.

A couple of natural substances have been touted for preventing sore muscles, including antioxidants like vitamin C. But check with your doctor before taking high doses of any vitamin. Serious exercisers might find relief from post-workout soreness by beefing up on protein. A study of marines found that taking protein supplements reduced sore muscles after intense exercise. 

Ease Into Exercise and Check With Your Doctor

One of the best ways to prevent sore muscles is by easing your way into your exercise routine. Start off with lighter exercise and gradually build up. Then you're much less likely to cause the microtrauma.

If you have a medical condition or you’re unsure about your health, check with your doctor before starting an exercise program. Your doctor can help you find an exercise program that’s safe and effective for you.

When you have joint pain, you may be tempted to curl up in bed. Actually, though, one of the best things you can do for your joints is to exercise. Our joints need to move to get nutrition. Weight-bearing exercises can help strengthen the muscles that support the joint. Just watch that you don't exercise to the point of pain.

It also can help to work with a physical therapist, who can show you how to exercise safely and how to maintain good posture so that you don't get injured or worsen joint pain.

Managing Sore Muscles and Joint Pain: Treating Sore Muscles and Joint Pain

What's Causing My Joint Pain?

When your joints feel sore and achy, that's usually a sign of osteoarthritis. This inflammatory condition becomes more common as you get older. The cartilage that normally cushions the joints wears away, leaving the joints inflamed and painful.

Joint pain can also be caused by overuse or injury -- for example, tennis elbow or a knee injury caused by a ligament or meniscal problem.

Treating Sore Muscles and Joint Pain

One big question a lot of people have when they're nursing sore muscles is whether to use heat or ice. Experts say indirect ice -- an ice pack wrapped in a thin towel -- is best for immediate relief. "Heat will feel good while it's on, but it's not going to lessen the damage or make it go away anytime soon".

Experts recommend icing the sore area right after the activity to reduce inflammation then using heat later to increase blood flow to the area. Heat also can help relieve joint pain. If you get sore muscles once in a while, you can take acetaminophen (Tylenol) or a nonsteroidal anti-inflammatory drug (NSAID) like ibuprofen (Advil, Motrin), naproxen (Aleve), or aspirin to help relieve the discomfort. Just be cautious about using NSAIDs regularly. Long-term NSAID use can interfere with your muscles' ability to repair themselves.

Check with your doctor or pharmacist about any interactions these over-the-counter drugs may have with other medications you take. People with a history of certain medical conditions (such as ulcers, kidney disease, and liver disease) may be advised to avoid some medications.

Sometimes soothing sore muscles requires more than an ice pack or over-the-counter pain reliever. Muscle pain that comes on quickly and feels intense is a sign that you've injured yourself. Call your doctor if your pain is severe or lasts for more than a few days.

Managing Sore Muscles and Joint Pain

You work hard all week, so when the weekend finally rolls around you want to play just as hard. There's nothing like a few rounds of golf, a hike in the mountains, or an intense workout at the gym to reinvigorate you.

But all of that activity can result in soreness and stiffness that shows up a day or two later. Don’t be sidelined by muscle pain. Find out the causes and proper treatments so you can stay on your game.

What's Causing My Sore Muscles?

It's normal to have sore muscles after you work out, play sports, or even do housework, especially if:

• You did an activity you're not used to (like running a marathon when you normally jog just a few miles).
• You suddenly kicked up your exercise intensity level or increased the length of your workout.
• You did eccentric exercises, in which you lengthened instead of shortened your muscle (like walking downhill or extending your arm during a bicep curl).

 

These changes to your exercise routine can lead to tiny injuries called microdamage in the muscle fibers and connective tissue. About a day later, you'll start to feel sore.

"We call that delayed onset muscle soreness," says Seyi Olusore, MD/CEO Shedams fitness clinic "It peaks within about 48 hours, and then it will gradually get better."

The good news is that when you do the same activity again, your muscles will start to get used to it.  

 

TGIF!

And its another friday. Thank God for that.

Ask yourself:

HAVE I EXERCISED THIS WEEK?
HAVE I TAKEN FRUITS THIS WEEK?
HOW WELL HAVE I RESTED?

In all we do, our health is KEY.

While we are hustling to make ends meet in our daily lives, remember;

HEATH is WEALTH.


Have a great friday.

PICTURES FROM THE FASTTEST SHEDDER AUDITION

Lola Maja and I

Lola Maja with Biola Osinulu

One of the Judges Tayo

Trisha Maja also part of the judges

Trisha and Tayo

The faSttest shedder audition

Hey darls,

So the I informed you earlier on this blog that the faSttest shedder was in town, if you missed it read my earlier post. Now, it's time for auditions! 44 candidates registered for this programme and only 10 would be chosen. Today and tomorrow are the set days for this audition and trust me, it's going to be mad fun, full of life. Will keep updating you as the day goes on with pictures and interview footage.
You can also follow me on twitter @ronniearogs

Stay glued. 

Quick Tips: Matching Eyeshadow with Eye Color Part 2

Green/Hazel Eyes
In order to get green eyes to pop, you should try wearing various purple shades. The contrast in color to your eyes will make them seem more dramatic. If you want your eyes to stand out but look more natural, you may want to try warmer mocha brown shades or warm colors with slight orange undertones. Basic eyeshadow colors for green eyes would be earth tones with slight hints of gold, taupe colors, mocha browns, and lavender-purple shades. Since most green and hazel eyes has a variety of flecks, feel free to experiment with these colors so you can find the perfect one for your eyes.

The Final Word
Keep in mind that you should have fun with your eyeshadow and it shouldn't be a bothersome process. A general rule of thumb with eyeshadow is to first compliment your eye color and then it shouldn't contrast your clothing. In other words, don't wear a purple based eyeshadow on your blue eyes while you are wearing a coral toned shirt. You should try to keep your clothing and eyeshadow in the same or color family, or at least a complimentary family. And finally, remember that sometimes less is more. Don't add 5 layers of green eyeshadow on your brown eyes, thinking that it will make them look fabulous. Often times a slight hint of color is all your eyes need to really pop and look mesmerizing.

Quick Tips: Matching Eyeshadow with Eye Color

You know the dilemma; you want to wear eyeshadow but you’re not sure what color will look best with your eye color. Even though some say that you should coordinate your eyeshadow with your clothing, you should also pay attention to your actual eye color as well. But not to worry, because help is here with a quick tips list on which eyeshadow hues will look the best on each eye color.

Blue Eyes
With blue eyes, you should stay far away from blue eyeshadow. If you want you eyes to pop and look mesmerizing then try wearing earth-tones, such as browns with a slight purple base, taupe, and slate colored grays. If you want to have a little fun outside of the earth-tones, then try a nice rose colored eyeshadow. The coolness from the pink/purple eyeshadow will be a really nice contrast to your blue eyes.

Brown Eyes
Brown eyes can get away with wearing almost any color of eyeshadow. But if you want your eyes to pop then try either green eyeshadow or pink eyeshadow. With brown eyes, you can also use blue eyeshadow, and if you have gold flecks in your eyes you may want to try an eyeshadow that has a gold shimmer to it. Brown eyes can even pull-off wearing brown eyeshadow, but be careful because certain tones can look muddy against your beautiful brown eyes.

Pros and Cons of Fake Nails

The main advantage of fake nails is that you instantly have beautiful hands. Robustness is another factor to consider, so acrylic is the most hard-wearing type of fake nail.  Nail color will last longer on artificial nails than it does on natural ones, so less chipping will occur.

Points against fake nails are: your underlying natural nails will be weakened by the extensive filing that has to take place in order for the artificial tip to adhere.  This in turn could cause long-term damage to the nail bed.   Also, the simplest of tasks such as picking things up from counters and floors can be difficult because the nail tip is thicker. Fastening zippers, etc. can also be hard work if you are not used to extended finger nails.

Artificial Nails for Beginners Part 2

Wrap Nails
Wrap nails are made of fiberglass, silk or linen.  A section of the wrap is cut to size and placed on the nail (natural or extension), then activation is required to make the material adhere to the nail and subsequently harden; this would be in the form of a paint-on or spray chemical.  This is a far kinder system than either the acrylic or the gel because removal is much easier and it doesn't come with the overpowering odor associated with other systems.  In turn though it is a less durable artificial nail, and not for those who are clumsy or have a busy lifestyle.  To remove soak in acetone for a short while, the wrap and underlying artificial nail tip dissolve quickly.

Maintenance
Fake nails can become addictive and in turn a regular expense.  You will need to have what are known as fill-ins when the natural nail grows up.  A gap will appear at the cuticle end; this will need to be filled with whatever system of artificial covering you initially chose (systems are not interchangeable.)  Nail biters will notice a rapid growth of the underlying nail in the first few weeks after your fake nails are applied, therefore you may need to visit the nail salon more frequently to begin with.
Leaving fake nails without regular attention can cause health problems for your nails. Water can seep in between the natural nail bed and the covering causing a green fungal infection to begin.  This is unsightly and in extreme cases painful.  If infection occurs, you will need to have the nails removed and start afresh with new extensions after the fungus is treated.

Artificial Nails for Beginners Part 1

Are you are tired of brittle or chipped nails?  Do you want to have perfect finger tips for that special occasion? Then artificial nails could be the answer for you.

Acrylic Nails
Acrylic is the toughest artificial nail covering.  It is constructed either on top of the natural nail or as a strengthener to nail extensions, using a combination of powdered acrylic (polymer) and a liquid (monomer.)  The nail technician dips a brush into the liquid, then the powder.  The mixture must be worked quickly because it will dry as soon as the polymer and monomer mix.  If you are not experienced in doing this your acrylic nails will look lumpy and exceptionally false.  Acrylics are not suited to a natural look; they require varnish.  Removal of acrylic nails is time-consuming; it requires that you soak your nails in acetone.  Attempting to pull them off can be painful and damaging to the nail bed.
Gel Nails
The gel nail is a ready- mixed system that is painted on.  Two types are available; one requires a UV light to set it, the other does not require light curing.  Gel nails are set with an activator spray and are far more natural looking than acrylics.  They can look good without polish, although the system is difficult to remove completely without extensive filing.

6 Fingernail Trends: Which Ones are Tacky, Which are Classy? Part 3

Classy or Tacky? Unkept Nails

Chipped nail polish isn't cool. If you are like me and are too lazy for proper upkeep, skip the color and try a clear polish or better yet, buff your nails. Also falling under "unkept": Chewed nails. To stop biting your nails, invest in a manicure. You'll think twice before gnawing on your N3, 000 investment. Plus, nail polish doesn't taste good.

Classy or Tacky? Fingers & Toes That Don't Match

There are some people who insist your manicure and pedicure should be matchy-matchy, but that's a dated rule. These days you can totally change up your mani from your pedi. There's no reason they should match, although a color scheme that relates is always classy. So what type of nails are in? Short, rounded nails. Squares were popular for awhile and are ok, but rounded is really the way to go. You can paint those nails a host of colors and styles as nail trends are hugely popular these days. Just have fun with it.

6 Fingernail Trends: Which Ones are Tacky, Which are Classy? Part 2

Tacky or Classy? French Pedis and Manis

French manicures are a classic style that done right (think subtle pinks on short nails) can look classy, but done wrong can look quite tacky. Avoid bright whites on long nails and you'll be good to go. As for French pedicures, the debate rages on whether these are tacky or classy. It's up to you to decide, but I personally loathe them. I think they make toes look like fingers. What do you think? Weigh in on the debate yourself.

Tacky or Classy? Fingernails of Varying Lengths

This is a major fingernail faux pas of which I used to be constantly guilty. It is a big no-no to leave one's house with unkept nails of varying lengths. Back in the day, at any given time, one of my nails would be legions longer than the other nails, no two of which were the same length. This is because I have nails of varying strengths. If I let them grow, only the nails on my pinkie and ring fingers would make it to Guinness Book of World Record length. My thumbs? Not a chance. They are always the first to break.
Long nails in general are not popular right now. Even if you have fingernails that are strong as horse hooves, you should aim for a short, rounded nail.

6 Fingernail Trends: Which Ones are Tacky, Which are Classy? Part 1

The condition of our nails speaks volumes about us. While you or I may pay scant attention to our nails, others will. Below we run down fingernail faux pas to avoid.

Tacky or Classy? Acrylic Fingernails

There are some acrylic nails out there that look great and can turn your short, stubby fingers into hands worthy of hand modeling. For example, my friend Deirdre always chews her nails down and decided to get acrylics so she wouldn't be tempted to bite. She chose short, rounded acrylics and her nails looked fabulous. The havoc they wrecked on her nails under them? Not so fabulous. But she loved her nails while she had them. Long, square nails, however are quite tacky and out of fashion. Not only do they look fake (who grows their natural nails that long anyway?), they aren't practical. They click on everything and make it virtually impossible to pick things up, pull on tight blue jeans and just about anything else one needs fingers for. My cousin Cat removed her inch-long nails when she had a baby and she was so excited she could finally pick up her keys.
The only best length for acrylic nails these days is short and rounded.

Tacky or Classy? Nail Art

Nail art these days is a huge industry. Everyone is decorating their nails as fashion statement. Just be careful. A painted flower on one big toe is cute because it's dainty and unexpected, but ten fingers decorated in swiggles, lightening bolts or glued-on cubic zirconias can be considered over-the-top. Your best bet is to stick with something very cool and sedate and avoid pairing your nail art with long acrylics.

How to Make a Pedicure Last Longer

Want your pedicure to go the extra mile? Cheat by painting nails with a neutral or clear polish. My pedicures can last more than a month without obvious chips because I always opt for a light pink. It looks great with a tan, but isn't obvious as the weeks wear on that I haven't had a pedicure in awhile. My friends who get bright pinks or reds have to be more careful, nail growth and chips are very obvious.

Exercise saftey Part 7

Exercise safety and your equipment

Most sports and exercises rely on some type of equipment, such as shoes, bicycles or racquets. Protective equipment – such as mouthguards, shin pads and helmets – can significantly reduce the risk of injury by absorbing the impact of falls or collisions. Safety suggestions include:

• If your sporting equipment is handheld, make sure you are using the right grip – for example, holding a tennis racquet the wrong way can increase your risk of tennis elbow (tendonitis).
• Make sure your equipment is appropriate to your sport or activity and the size and age of the participant.
• Wear appropriate shoes for your sport and replace them before they wear out.
• Protective equipment should be worn during training, not just for competition and games.
• Check equipment regularly and replace if worn out. If you are unsure how to maintain or check your equipment, consult with your coach or sporting association.
• Injuries can also be caused by incorrect form or technique. Consult your gym instructor, coach, sporting association, exercise physiologist or physiotherapist for instruction on how to improve your sporting technique.

Where to get help

• Your doctor
• Sports medicine doctor
• Physiotherapist
• Sports association
• Exercise physiologist

Things to remember

• Training too hard or fast is a common cause of sports-related injuries.
• Consult with your gym instructor, coach, sporting association, exercise physiologist or physiotherapist for instruction on how to exercise safely.
• Potentially harmful exercises include bouncing while stretching, standing toe-touches, full squats, straight-legged sit-ups and double leg raises.
• Wear appropriate protective gear and make sure your sporting equipment (including shoes) is well maintained.
• Stop exercise immediately if you are injured and seek medical advice before starting exercise again.

Exercise safety Part 6

You can figure out whether you have drunk enough water by weighing yourself before and after exercise – the loss of one kilogram is equivalent to about one litre of lost fluid. Thirst is an obvious indication that you need to drink.

Exercise safety in hot weather

Exercising in hot weather puts additional strain on your body. Heat-related illnesses such as heatstroke and sunstroke occur when your body can't keep itself cool. Sweating isn't enough on its own to cool your body.

Symptoms of heat-related illness can include:

• Irritability
• General discomfort
• Weakness
• Headache
• Nausea
• Cramps.

Suggestions to avoid heat-related illnesses include:

• Drink plenty of water before, during and after exercise.
• Wear lightweight, light-coloured, loose-fitting clothes.
• Protect yourself from the sun with clothing such as long-sleeved tops, full-length trousers, a hat and sunglasses or an umbrella.
• Exercise in the cooler parts of the day – preferably before dawn or after sunset.
• Reduce your exercise intensity. Take frequent breaks and drink water or other fluids every 15 to 20 minutes, even if you don't feel thirsty. If you have clear, pale urine, you are probably drinking enough fluids.
• Don’t drink alcohol, tea or coffee before or after exercising, as these beverages promote fluid loss.
• If you have travelled to a hotter climate, remember that it may take about 10 days of exercising before you fully acclimatise.

Exercise safety in cold weather

In cold weather, muscles are more susceptible to injuries. Safety suggestions include:

• Wear appropriate warm clothing. Multiple layers of clothing trap more body heat than one bulky layer.
• Devote more time to warming up and stretching before exercising and make sure you do a thorough cool-down.
• Keep up your fluid intake, since cold weather prompts fluid loss.
• Don’t forget sun protection – it is possible to be sunburnt even in cold weather, especially at high altitudes or on clear days.

Exercise safety Part 5

Warming up and exercise safety

As the name suggests, your warm-up (five to 10 minutes) should gradually warm your muscles and body temperature. The type of activity done in the warm-up should include major muscle groups that will be used in your sporting activity.

Your warm-up could begin with a low intensity activity such as brisk walking or jogging. Stretching should be performed once the muscles have been warmed, as the stretching of cold muscles is less effective. It is also important to stretch after activity to assist recovery.

Cooling down and exercise safety

In the last five minutes of exercise, slow down gradually to a light jog or brisk walk, then finish off with five to 10 minutes of stretching (emphasise the major muscle groups you have used during your activity). This helps to reduce muscle soreness and stiffness.

Water consumption and exercise safety

You can lose around one and a half litres of fluid for every hour of exercise. One of the first symptoms of dehydration is fatigue, which causes a significant drop in sporting performance. It may also cause you to experience cramps, heat stress and heat stroke. Suggestions include:

• Avoid starting exercise dehydrated. Drink plenty of fluids for several hours prior to exercise.
• If you are well hydrated you should be able to pass a good volume of clear urine in the hour before exercise.
• Drink at least 500 ml (2 cups) an hour before exercise.
• Drink at least 150 ml every 15 minutes during exercise.
• During exercise take advantage of all breaks in play to drink up.
• After exercise, drink more to ensure you are fully rehydrated.

Exercise safety Part 4

Sit-ups

Two common but potentially harmful variations of the sit-up include anchoring the feet (where your training partner holds your feet) or keeping the legs straight along the floor. The hands are held behind the head or neck, and the upper body lifted. These types of sit-ups strain the lower back and tend to target the muscles of the hips and thighs rather than the abdomen. Suggestions include:

• Avoid this style of sit-up altogether.
• Perform abdominal curls instead. Lie on your back with your knees bent, feet flat on the floor and arms folded across your chest or alongside your body. Breathe out and curl your ribcage towards your pelvis.

Double leg raises

Avoid double leg raises. This exercise involves lying on your back and raising both legs at the same time. This places enormous stress on the lower back. Another potentially harmful variation is to lie on your stomach and lift both legs at the same time. An alternative is to perform the exercise one leg at a time, making sure your hips remain stable throughout the movement. Keep the other leg bent, with your foot on the ground.

Behind the neck press

The ‘behind the neck press’ or ‘lat pulldown behind the neck’ should be avoided, especially if you have been told you have instability in the front of your shoulder.

Stretching and exercise safety

Stretching, warming up and cooling down were previously thought to aid injury prevention during exercise. However, there is not a lot of evidence that these activities are effective in reducing exercise injury risk.

There is some evidence that warming up and cooling down might help to reduce muscle soreness after exercise, even if they don’t prevent injuries. Careful stretching can be included as part of your overall warm-up and cool-down routine. Some people also find psychological benefits in stretching and warming up to put them in the right frame of mind for exercise or to help them relax after exercise.

Exercise safety Part 3

Standing toe-touches

Avoid standing toe-touches altogether. Bending down to touch the toes, with straight legs, can overstretch the lower back muscles and hamstrings, and stress the vertebrae, discs and muscles of the lower back and hamstrings. Adding a twisting movement to the toe-touch can cause damage to the joints.

Alternative stretches for the abdominal muscles or the lower back muscles and hamstrings include:

• Stretch the hamstrings and lower back muscles by placing one foot on a low bench or chair, with both legs slightly bent so as not to stress the knee joints and, keeping your back straight, gently reach forward with your arms.
• An alternative hamstring stretch involves lying on your back with both knees bent. Straighten one leg by lifting it towards the ceiling, keeping the knee slightly bent. Support this leg by clasping both hands behind the knee. Hold. Repeat for the other leg. You should feel the stretch on the back thigh of the straight leg.
• For an alternative lower-back stretch, sit cross-legged on the floor then slowly lean forward, keeping your back straight while reaching your arms out to the floor. Hold.

Deep (full) squat

Full squats push the knee joint past 90 degrees. Whether they are done with or without weights (a barbell or a weight held across the shoulders or in the hands) this can strain the ligaments, cartilage and muscle of the knee joint and lower back, and create problems with the tracking (movement) of the kneecap. Suggestions include:

• Perform half-squats instead (45-degree bend of the knee).
• Use a mirror to check when your knee joint is at 90 degrees. You could also ask someone else to watch you or seek instruction from a qualified fitness professional.

Exercise safety Part 2

Stop exercising immediately

Stop exercising and seek medical help if you experience symptoms such as:

• Discomfort or pain
• Chest pain or other pain that could indicate a heart attack, including pain in the neck and jaw, pain traveling down the arm or pain between the shoulder blades
• Extreme breathlessness
• A very rapid or irregular heartbeat during exercise.

Exercises that could be harmful

Some exercises that involve fast or repetitive twisting, or long-lasting or held movements are best avoided because they can cause damage to bones and muscles. When deciding if any exercise is safe, you need to consider the technique and the load, as well as your personal circumstances, such as any previous injuries and your fitness level.

Bouncing while stretching

It is mistakenly believed that 'bouncing' as you stretch (ballistic stretching) helps muscles to stretch further. Sudden overstretching stimulates the stretch reflex causing the muscles to contract even tighter in an attempt to prevent injury. Bouncing is counterproductive as it can cause small tears to the muscle tissue, which are experienced as muscle soreness or tenderness.

Suggestions include:

• Don’t bounce.
• Concentrate on slow, sustained stretches.
• Hold the stretch for 10 to 20 seconds.
• Once the muscle feels comfortable, gently increase the stretch and then hold again.