Are Rest Days Really Necessary?
Do you want to keep progressing? Rest! Your body needs rest days between workouts, so that your muscle fibers can repair and replicate themselves. Every person may require different periods of rest since various considerations like intensity of the workouts, genetics, and even the stresses in life. Experts generally recommend one to two days a week of rest between workouts. If you feel like you’re not performing at your peak, though, you may want to look at whether you need to include additional physical and mental rest in schedule.
Mental Focus – It’s Necessary
If you participate in any type of sport, whether it be tennis, football, hockey, basketball or race car driving, it takes a significant amount of mental focus to excel. Not only must your body endure fatiguing practices, often lasting many hours each day, but your mind must also undertake a practice of focus, determination, motivation, and steadfastness. All of this can be quite taxing on aspiring athletes. So, how does the marathon runner stay focus on their 26.1 mile run? How does the pro basketball player tune out the roaring crowd when they are setting up a shot at the free-throw line? And how do you stay mentally fit while you’re improving the athleticism of your own body?
Take Care of Yourself
The weather is getting colder. The leaves have turned colors and are beginning to fall off trees. These things can only mean one thing … We’re at the end of football season! It’s also time to start thinking about your skin. Men are more likely to suffer from dry and itchy skin due to cold weather than women are. Why is that? Because women are more aware of how to keep your skin healthy. Remember last year when you were outside in that cold, dry, windy weather? Did you put any cream on your body and hands? Of course not, that’s why your strong, chapped hands cracked and started bleeding.
It’s More Than Skin Deep
Your skin is an organ that performs many essential tasks for your body. Your skin protects your body from the more than 9 000 different pollutant molecules in viruses and bacteria. It also protects you from the winter sun’s rays – specifically ultraviolet light – that can damage cells. Healthy skin regulates your body temperature to keep levels constant and helps you react better to important changes around you by feeling pain or pressure. Strong skin will also make you less susceptible to minor nicks and scratches.
Are You Really Fit?
You step into a gym, and you’ll see the buzz. People pumping large amounts of weight. People running on treadmills. And you think to yourself, these people are a fit bunch. Are they really fit? More importantly are you really fit?
How Do You Know?
Being fit does not mean that you can run a marathon or can bench your body weight. Those accomplishments are components of the total fitness picture. Here are the five pieces that your fitness regimen include:
Reduce the Effects of Stress with Yoga
If you’ve been practicing yoga, you know that there are many physical benefits to being on the mat in your favorite class. Most people go to a yoga class initially because they want to improve something about their bodies: to become more flexible in their legs, to build a stronger core, to gain more endurance strength. These and many other intentions can become a realistic outcome of the physical practice. But what is on the other side of the physical results of yoga? We know that our bodies can feel better, but is there MORE to yoga? The answer is an astounding yes. As yoga continues to penetrate the mainstream, more and more people are delving into the experience and reaping its rewards like reducing stress.
Layering is Important
Down here in South Texas, people tend to break out the parkas and long johns when the outside temperature dips below 50°F. Why? Because nobody likes being cold. And the same holds true regardless of where you live. So whether you live in balmy San Antonio or the Arctic tundra, here are some tips on when to wear long johns and thermal underwear, so you can stay you warm and, hopefully, avoid muscle strains and catching colds.
What happens to your body as the temperature drops?
You started an active lifestyle for your own personal reasons. You may have gone down the path of trying to lose a few pounds or maybe you wanted to run your first marathon. Whatever your motivation, good for you!
In your daily routine, you probably also noticed other benefits in your life.
1. Daily Calorie Burn
Depending on the physical activity of your choice, you can burn a few hundred to over a thousand calories in a session. Out of curiosity, I calculated that I burned 1,200+ calories in one of my half-marathon runs. When you consider that you have to burn 3,500 calories to lose one
What Do You Know About Body Fat Percentages and Lean Muscle Mass
Many people are too concerned about “gaining weight” and “being fat” usually because of vanity and not for health or athletic reasons. Even the serious athlete knows that the off-season is a time for recovery and building for the next season and not worrying about an increase of body fat percentage.
The higher your percentage of fat above average levels, the higher your health risk for weight-related illness, like heart disease, high blood pressure, gallstones, type 2 diabetes, osteoarthritis, and certain cancers. Also, when you have a higher percentage of fat and conversely a smaller percentage of muscle, your body uses less energy (calories), which means less calories needed to maintain your weight. Muscle burns calories; fat doesn’t. That’s why it’s the easier to gain weight.
You woke up sniffling, sneezing, coughing, aching, stuffy head just like in those well-known cold and flu medicine commercials. Now what? Do I have the flu or the common cold? Besides knowing what you need to treat, knowing the difference could be the difference between a minor irritation and serious illness. While a cold can make you feel bad for a few days, the flu can make you feel awful for a few days to weeks. The flu could also lead to other health problems such as pneumonia.
Things You Can Control
We’ve all heard much of the advice in this article, so take it more of a refresher to keep you in check.
1. Lots of vegetables and fruits. Darker and leafy vegetables tend to have more minerals and vitamins and tend to be lower glycemic foods.
2. Increase healthy protein intake. This is how you build lean muscle tissue, which in turn speeds up your metabolism. Examples are fish, lean meats, low-fat dairy products, beans, and soy products.
3. Fiber-Rich foods. They will fill up and they make they are satisfying. In this category are: peas, beans, bran cereals, potato skins, nuts and seeds, oatmeal, 100% whole wheat baked goods, fruits and vegetables.
4. Minerals. Calcium and other minerals are you “secret weapons” against body fat. They are found in low-fat dairy products, small or canned fish, soy tofu, green vegetables, nuts, seeds, bran cereals, and calcium