Should You Exercise While Sick?
I have been feeling a little under the weather lately, fearing I may have caught strep throat. Even though my throat hurt and I thought my forehead seemed a little warmer than usual, I pushed on with my regular workout yesterday. I got to thinking though, is that good for one’s body? I did some research on the topic today, and this is what I learned form Women’s Fitness online.
If you do not have a fever and are experiencing moderate to low symptoms, a simple exercise such as walking will be suffice. But if you are running a fever and have other symptoms such as extreme fatigue, muscle aches, or swollen lymph nodes, the exercising should be put on hold until you begin to feel better. Resting and getting more sleep will help you feel better faster. Women’s Fitness has a great indicator of whether you should work out or not, called the “neck check.” If your symptoms are above the neck, such as sneezing, runny nose, or watery eyes, go ahead with your regular fitness routine. But if the symptoms are below the neck, like nausea or achy muscles, forgo the workout until you are better.
Photo Credit: Womens Fitness
Exercise Tools You Need
I love buying workout tools and gear. I really realized this yesterday, when I made yet another trip out to Sports Authority to add to my fitness collection. Just a few weeks ago, I went out and got more air in my stability ball so I could sit on it at work instead of my regular padded chair. Last week, I went out and bought a new workout DVD to add more cardio workouts to my routine. Then just yesterday I went back there and bought my own kettleball, after writing an article about how great they are. Now, I am already thinking about what I want to by on my next trip out there. Just some on my list: a Pilates DVD, a sports bra, and a step so I can do step workouts while watching TV. Whew!
Shape.com released an article titled ‘7 Tools for Strength Training Routines.’ After reading, I have even more items to add to my fitness list! What to do, what to do? But the article was great, and I even learned about a few tools that I didn’t know existed. Here are the 7 that Shape recommends:
- Medicine ball
price $15-$150, depending on weight
description A weighted ball, ranging from 2-25 pounds in 2- to 5-pound increments
how it works Hold in both hands to add resistance as you do strength moves or twisting exercises - Body Bar
price $23-$90, depending on weight
description A 2- to 6-foot-long weighted bar with padding; comes in 4, 9, 12, 15, 18, 24, 30 and 36 pounds
how it works Use like a barbell in your strength training routines to do moves such as squats, upright rows and biceps curls. - BodyWedge21
price $119
description A foam wedge that can be used as an incline bench, step or crunch board for variety and added resistance
how it works Lie on ramp, or place one foot on top, to do moves like incline crunches, decline flies and lunges. - SPRI Xerdisc
price $25
description A lightweight, air-filled disc that looks like an inflated Frisbee
how it works Stand with one or both feet on the disc to challenge your balance. - AIREX Balance Block
price $50
description A soft foam cushion; good balance tool for beginners
how it works Stand with one or both feet on top to create instability. - BOSU Balance Trainer
price $130 (with pump, exercise manual and how-to video)
description An inflated half-dome on a platform (looks like a stability ball cut in half)
how it works Stand, sit, lie or kneel on the dome side, or flip over for an even bigger balance challenge. - Reebok Core Board
price $150 (with how-to video)
description A board on an adjustable base that tilts, rocks and swivels
how it works Do strength moves while balancing on top for a serious core workout.
Photo Credit: Shape.com
Is Running in the Cold Harmful?
One question that often arises in the cold winter weather is the safety of running in the frigid temperatures. I noticed that when I run outside or even just walk outside when the temperature dips below freezing that my lungs start to almost burn and it can become pretty painful. But a post on FitnessMagazine.com can bring relief to runners- there is no danger when running outdoors. The burning sensation may be irritable, but is simply because the air you are breathing in is colder than the air in your lungs. The lungs begin to work to try to make that air coming in warmer, which can cause rapid water loss, therefore making you feel that burn. While there is no danger, you can try to wear a scarf around your nose and mouth to sidestep any irritation.
Check Out These Sculpting Secrets
As I was browsing on Shape.com today I found an article titled ‘Speedy Sculpting Secrets.’ Since I work out to look more sculpted, I headed to the page to see just what secrets I needed to learn. Most of them were what I expected, but there were a few surprises that were thrown in there, and a few new moves I am going to try at the gym. Here were some of my favorite secrets:
- Hit the Hills. The treadmill can be your friend when trying to vary your workouts. Remember, if you continually do the same routine, your body and muscles will eventually get used to your moves and you won’t be helping yourself. Try these three treadmill programs to keep mixing it up.
FLAT SPRINTS Set the treadmill at a constant 1 percent grade and run of walk fast (you should be completely out of breath) for 30 seconds. Recover at an easy intensity for 60 seconds. Repeat 9 times.
HILL DRILLS Run or walk for 30 seconds at an 8 percent grade followed by 60 seconds at a 1 percent grade. Repeat 9 times.
CONSTANT CLIMB Set the treadmill at an 8 percent grade and walk or run for 30 seconds at a moderate pace (you should be out of breath) followed by 60 seconds at a slower pace, still on the 8 percent incline. Repeat 9 times.
Don’t Procrastinate. Try not putting off the moves you dread (for me that would be push-ups!) because you are less likely to complete them if you keep them until the end. Get them out of the way first thing, that way you won’t be as tired when trying to complete them near the end of your routine.
Water is Your Friend. Pools can be a workout gold mine if you have access to one. Swimming laps is a great way to sculpt the body, but there are other ways you can utilize the pool as well. Shape suggest getting a kickboard and doing flutter kicks across the length of the pool, then getting gout and doing either lunges or squats and repeating the exercise. By alternating between water and land, the body is getting a cardio-sculpting workout.
Hold Your Tongue. This tip I found very interesting. When doing moves such as crunches, you should rest your tongue behind the top row of your teeth. This will help prevent neck strain, keeping you in better form and working the abs harder.
Check out the full article at Shape.com for all 31 sculpting secrets!
Photo Credit: Shape.com
Fitness Craze: Kettleball Workouts
There is a new craze going on among workout lovers, and I am sad to say I am not on trend yet. Have you been working out with kettleballs? I haven’t and I am apparently missing out! What is a kettleball? It looks like a bowling ball with a handle attached to it, and comes in a variety of different weights. Why are they so effective? High rep ballistic (fast) exercises and circuit training with kettlebells really boost your metabolism, helping women to lose weight, get toned, and feel more energized. Kettleball workouts can be done from your home or in the gym and you can get a great workout in a short amount of time. Even 20 minutes of swings, windmills, and mountain climbers can be a high cardio workout that will burn fat and begin to tone the body quicker than other workout routines. I found a great website, Squidoo.com, that helped me learn about kettleballs and gave some great workout tips for both beginners and the more advanced. I recommend buying your own kettleball and following the suggested workouts. I hope to post my progress with my own kettleball in a few weeks!
Does Walking Increase the Size of Your Legs?
I hit up the gym about three times a week or so, but the equipment is pretty sparse due to the fact that is within my apartment complex. Sure there are two treadmills, a bike, elliptical, and some free weights- but it’s nothing compared to the big chain gyms. I’ll take what I can get though, and rely on magazines and the internet to keep mixing up my workouts and giving me new ideas.
My only problem with the treadmill is that I don’t like to run. I have bad knees and a bad ankle from my cheerleading days in high school, so running for just a few minutes can cause me a lot of pain. To still get a good workout, I decided to take up walking. I started power walking but didn’t feel like I was getting too much out of it, so I switched to walking on an incline. And I have met my match. As of right now, I walk at a brisk pace, and slowly creep up the incline, until a reach a level 8. Once I get to that 8, I am winded, my legs are burning, and I feel like I may collapse on the treadmill, so after about three minutes I start to lower the incline again and eventually cool down. After I complete 30 minutes, I am drenched with sweat, my heart rate is definitely up, and my legs feel like jello. But I feel great, because I know I just gave myself a great workout.
I did get worried that by walking on an incline that I would actually be making my legs (especially my thighs) bigger and bulkier, but one click on the internet showed me that is not true. About.com gave a pretty straightforward answer on my dilemma, explaining that walking, along with a variety of other aerobic exercises, uses the body’s slow-twitch fibers, which are designed for sustained activity and will not grow in size. To get lean and toned legs, walking on an incline is highly recommended. To burn more calories, increase your speed or the incline or both! Good luck!
Shape Magazine Workout DVD’s
I think most of you can tell I am a big fan of Shape Magazine, but it’s not just their magazine that I utilize for fitness. Shape makes fabulous workout videos, and I just bought my 3rd workout DVD last week. I really like their DVD’s because they offer so many different segments in one. For example, I just bought the Shape: 20 Minute Makeover DVD. This includes a 20 minute interval training, where it has high intensity cardio segments and low intensity strength training segments, so your body is getting a complete workout. Then, it has 4 ten minute segments that target a specific zone: arms, abs, thighs, and butt. And more- it also has a bonus cardio routine for a quick, fat blasting workout. So depending on the mood I am in or if there is a specific area on my body I want to get toned up, I can choose from one of the routines. And I like the fact that they are short, but effective workouts. I don’t have a whole lot of time to devote to fitness, so quickly being able to burn calories is the best for me. I would recommend everyone to check out the DVD’s Shape has to offer and find one that works the best for you!
How To Prevent Exercise Injuries
Are you being as safe as you need to be when you work out? Chances are, you are slipping in at least one area, causing exercise to be an enemy to your body. Shape.com listed four fitness tips that will help you avoid injury while getting your best workout.
- Don’t Forget to Stretch! I am guilty of this so often, because I feel like I don’t have enough time. But stretching is crucial to a workout; giving you more flexibility and you will be less likely to pull a muscle if everything is stretched out. It’s important to stretch both before and after your workout to get the best results.
- Overtraining. Exercising too frequently can have harmful effects on the body. The body needs recovery time, so it is important to let muscles rest. If you work your legs one day, the next day work on upper body strength and vice versa. This will cause your body to get stronger while preventing injuries.
- Doing the Wrong Workout. Shape advises against choosing a workout simply based on its popularity or the fact your friends are doing it. You need to make sure it is a class that will focus on your fitness needs, and most importantly- fit your current fitness level. If you are a beginner, don’t sign up for an advanced kickboxing class. You will more than likely end up hurting yourself, and feeling defeated about working out.
- Getting Dehydrated. You should never do a workout without enough fluids or food in your system. Shape reports that both are essential to complete a workout and keep up your stamina. Drink water or munch on a protein bar before your workout to keep your energy up.
Remember, exercise can be harmful if you are not doing it correctly! Be sure to check out Shape.com for the full article and other fitness tips.
Photo Credit: Shape.com
Workout to Try: Billy Blanks Tae Bo
When I am in need for an intense full body workout, the one workout video that I turn to is Billy Blanks. Billy Blanks has created a plethora of fitness DVD’s after creating Tae Bo- a revolutionary total body fitness system that can get just about anybody into better shape- and fast! Tae Bo was developed around 1976 by Blanks, who was creating workouts for himself. The word “Tae” means “foot and leg” in Korean, as many of the movements focus on the lower body. “Bo” is short for “box” as many of the moves incorporate kick-boxing. While exercising along Billy Blanks and his team, you are giving yourself a workout filled with martial arts, boxing, and even dance moves.
I own multiple videos from Billy Blanks, each one about 60 minutes in duration. From the minute I put it in my DVD player until the last stretch is done, my body is on all cylinders. The moves are difficult, the energy is always high, and there are virtually no resting periods. The hard work is worth it though! My body has significantly improved since I started the workouts, and I feel so much better after they are completed. I am honest though when I say these are difficult workouts to complete- the very first time I attempted the DVD, I pushed myself all the way through until the end. Even though my body was screaming at me and my mind was telling me to stop, I didn’t want to give up. I promptly threw up right after it was over. So if at any time during the workout you feel you need to stop, I would recommend giving it a break. If you can’t complete it the whole way through the first time, just keep trying. Eventually, you will be able to get through it and even attempt the more advanced moves with the resistance bands.
I recommend checking out Billy Blanks website, http://www.billyblanks.com/, to learn more about Tae Bo workouts. You can read Billy’s biography, learn about the different workouts he offers, and buy DVD’s and accessories. You can even join the Billy Blanks Web Club (free for 30 days!) and receive discounts, daily motivations, coaching, workout calendars, and fat-blasting meals and nutritional support. Good luck!
ADDICTED- To Exercise
What first comes to your mind when you hear the word addiction? Drugs and alcohol may top your list. But what if someone told you they had an addiction to exercise? That’s right- exercise. Running, lifting weights, even doing Pilates and Yoga routines, these are all examples of addictions that are more common than you may realize.
Years ago, when I was just starting my freshman year of college, I became addicted to working out. I had been interested in workout routines for health reasons, learning I had high cholesterol, but my workouts took a dangerous turn once I started school. There was a gym on campus, just a few feet away from my dorm, and I took advantage of the track, weight room, and treadmills that were offered at no cost. I found myself spending more than the usual hour in the gym a few times a week- it increased to daily workouts with me spending as much to four hours working up a sweat. I have always been thin; my weight was around 100 pounds when I entered college. Within my first month, I was down to 92 pounds- which looked more sickly than sexy on my 5’5 frame. It wasn’t until I saw a picture of myself in a bikini that I realized I was overdoing it. Nobody can pull off the ‘ribs protruding out of your body’ look. I became so caught up in not gaining the Freshman 15 and staying skinny throughout college that I became obsessive with my workouts. Even after I thought something was wrong, it took me longer than I expected to cut back my time at the gym. I didn’t think I had a problem because I was still eating like normal (which for me means a lot of fast food and candy) and wasn’t making myself throw up after eating. I finally did some research and saw that exercise addiction is very real and can be very serious.
Just because someone works out a lot, doesn’t mean they are necessarily addicted to it. Take for example a teacher of an aerobics class. Just because she spends so much time coming up with routines and doing them along side her class doesn’t mean she is addicted. Or athletes that work out for hours a day to prepare themselves physically for a game- they probably are not addicted. It’s when someone is working out for the wrong reasons, or makes exercise their number one priority. Working out becomes more important than friends, work, school, etc. People that continually blow off plans to go to they gym, or start lying to people about how much they are working out can be signs of a serious addiction. Another common factor in exercise addiction is working out while injured, such as continuing to run with a sprained ankle, or going to the gym even when you are ill. Exercise addiction can become especially serious when someone works out in lieu of eating- this can combine the dangerous eating disorder anorexia- which can lead to serious health effects and even death.
If you think you may know someone suffering from exercise addiction, try talking to thema bout it. Make sure you aren’t placing blame or making them feel even worse about themselves- this will only cause them to pull further away from you. Explain that you are worried, and try focusing on the health concerns instead of just saying they look super skinny. (That’s probably what they are wanting to hear.) If you don’t think that talking is helping them, seek professional help such as a therapist, counselor, or doctor. The addiction to working out could come from deeper problems such as depression or an eating disorder. The important thing is getting help and being able to overcome the addiction.