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The Best Ways to Quickly Recover from a Workout Injury

Ways to Recover from a Workout Injury

Having to recover from a workout injury stinks.  There’s no way around it. It’s not fun, and it’s not something any of us want to have to do.  Still, it happens.  We may not want to think about it, but it’s best to have a plan in place in case it happens.  That way, we can make sure we’re doing our best to shorten the necessary healing time as much as we can.

The Importance of Taking Time to Recover from a Workout Injury

Even when we’ve taken all the best precautions not to hurt ourselves, we’ll all eventually have to recover from a workout injury that has happened regardless. We all assume that if we do the right things during each workout, we won’t get hurt. That’s simply not the case.

Sometimes, injuries happen despite our best efforts to protect ourselves. It may be due to improper technique or form, or it may result from straining your body beyond its limits. This may happen when you don’t listen to your body or when you don’t provide it with what it really needs for a workout. However, the injury may occur, you need to know how to work through it so that you can get back on your feet again.

The key is to know what to do to make sure you recover from a workout injury.  Don’t just trust what your friend or a meme on social media advises. Instead, make sure your injury is properly diagnosed, so it can be treated properly, and you can heal from it as quickly as possible.

You Don’t Have to Give Up All Activity

If you find yourself needing to recover from a workout injury, one of the most important rules is to remain active where you can. If you just sit on the couch and don’t engage in any exercise when you get hurt, then it’s going to be that much harder to get moving again once you have healed.

Remember that your injury (hopefully!) does not involve your entire body. This means that the other areas of your body can still get a workout, even if it’s just a mild one using alternative exercises.

You’ll want to find alternatives and work the part of the body that is not hurt, as that will be key to moving forward successfully. So, if you have a lower body injury, keep working out the upper body, and vice versa. Keep active and simply work around your injury as that will help you to get back to normal a lot faster.  After all, a wrist injury isn’t stopping you from taking a brisk walk.  An ankle injury doesn’t stop you from lifting hand weights from seated.

Listen to Your Body and Give It What It Needs

You do want to take time to recover from a workout injury because you don’t want to push it too fast. Trying to push things beyond your healing level will only risk making things worse or slowing down the healing process.

Really listen to your body, for it will give you the signs you need to recover successfully. Though you may think that a certain amount of time will be sufficient, recovery time may be different for everyone.

Though you may be sidelined for a while, it’s imperative to give your body time to heal properly. You risk further injury if you don’t let yourself get back to normal first, so just work around the injury in the meantime. Never push yourself or try to throw yourself back into working out the injured part sooner than you should. This will always backfire in the end.

As you recover from a workout injury, you want to think about the long term as that will benefit you the most. In the short term, take care of the injury and really listen to your body. Apply heat or cold and take care of the injury as necessary.

Do continue to be active, but always work around the injury to give it proper time to heal. You will do yourself a favor if you follow these guidelines. Giving your body time to heal and continuing to stay active as much as you can, will help your body and your health in the long run. Injuries happen to all of us, but with the right combination of patience and perseverance, you will be fine soon enough.

Ease into Your Workout Routine After Healing

Once you feel you’ve been able to adequately recover from a workout injury, you may be eager to dive back into all the exercises you were doing before.  It’s better to start gently.  Ease into the exercises you were doing and be careful with the intensity you’re giving it.  For the first few sessions, err to the side of caution.  Do slightly fewer reps or fewer sets.

Make sure your body is ready to get moving again and build up as you can feel confident that you won’t end up having to recover from a workout injury yet again.  Before you know it, you’ll be right back on track and powering through each session once again.



How to Successfully Keep Up Your Weight Loss Routine Workouts with a Mask

Weight Loss Routine with a Mask

Keeping up your weight loss routine in the current pandemic crisis environment looks considerably different than it would have at the same time last year.  Distancing, masks, closed businesses and restricted or altered experiences among open businesses help to protect us from the spread of COVID-19 but is definitely taking some adapting.  This includes learning how to wear a mask and when.

Keeping Up Exercise for Your Weight Loss Routine in a Mask

Intense activity is most comfortably done without a mask.  The need to breathe quickly and deeply is made more uncomfortable by most mask designs and a wet mask is no longer as effective as a dry one.  If you aren’t sweating from your intense workout, it may not be as integral a part of your weight loss routine as you’d hoped.

Therefore, it’s typically considered to be easiest to get through your weight loss routine workouts without a mask, either in your own home or outside in a space that is not crowded. Going to a gym conforming with the proper precautions may also be an option for you, provided that the right distancing is possible, and a mask is worn between stations and when entering and exiting the premises.

When Distancing is Difficult

If your only place to exercise means that you’ll be occasionally or regularly in close proximity to other people, it’s best to wear a mask at least during those times. Research has examined this issue and has some recommendations with the way masks can be used even when exercising comes with some intensity, when we must move through crowded public spaces and shared indoor locations.

To start, wearing the right face covering is integral.  Bandanas, neck gaiters, single-layer masks and fleece masks are all essentially ineffective. In fact, some tests showed that those types of mask allow the expulsion of more droplets in the air than would be the case without any mask.  If these are what you have been wearing, it’s time to switch up your strategy.

According to the British Journal of Sports Medicine website, even if it’s not as comfortable wearing a mask while exercising, you are still more than able to get enough oxygen for your body’s needs. Therefore, the strategy must involve “balancing benefits versus possible adverse events.”

Many people who have kept up their weight loss routine workouts have found that they simply needed to try a few different shapes of mask, since each design fits slightly differently. As a result, different mask shapes are best suited to different forms of activity. Some are better for running while others are best for walking, driving, shopping, or sitting at a computer station for hours at work. It can take some experimentation, but a bit of trial-and-error can make things much easier in the long run of your long run.



How Physical Activity and Exercise Promote Mental Health

Exercise to Promote Mental Health

If you feel as though you’re not sure of how to achieve better mental health, then you’re not alone. We hear all the time that there is a very real body-mind connection, yet we tend to ignore that piece of information.

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Why Too Much High-Intensity Exercise Can Do More Harm Than Good

High-Intensity Exercise Dangers

High-intensity exercise can seem to be the obvious road to better fitness and weight control.  It has been touted as the solution we all need for making sure we are active even if we don’t have time for it.  That said, as is the case with every other workout or nutrition strategy, there is such thing as too much of a good thing.

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How Will Exercise Boost Your Weight Loss Goals?

Weight Loss Goals and Exercise

It may be something that you have discounted before, but exercise may be what helps you to reach your weight loss goals. Even setting goals in the first place is something that far too many people skip over. They believe that it’s all about eating the right foods, and therefore they make this their only focus. Though your diet is a fundamental part of what helps you to lose weight, it’s about much more than that. If you are being told that diet alone will help you to lose weight, then you need to pay closer attention to fitness in the big picture.

Diet is Your Top Strategy

It’s very important to understand that an effective strategy to reach your weight loss goals is made up of multiple components.  At their core is exercise but also diet.  In fact, you may be surprised to discover that your diet is by far the most important component to your efforts to achieve a healthy body mass.

This is because, when all is said and done, reaching your weight loss goals means that you need to burn through more calories than you consume.  The nature of those calories may change.  You could choose to go keto, you could follow an alkaline or acidic diet.  You may have decided that carb control is the way to go.  Whatever you choose, it will be your caloric intake and burning that will decide if you achieve the results you want.

Why is Diet More Important than Exercise to Weight Loss Goals?

Research shows that the number of calories you consume plays a bigger role in successfully achieving weight loss goals than your exercising.  This is because many people overestimate the calorie burning impact of their workouts.  There is also an all-too-common habit of doing a great fat burning workout and rewarding ourselves with a high calorie treat that either negates or even overwhelms any calorie loss achieved during the workout.

Therefore, it’s very important to ensure that you’re eating properly as well as exercising regularly to achieve that coveted number on the bathroom scale.  Of course, it’s also very important to remember that just because your diet is the most important weight loss factor, it doesn’t mean that you can start skipping the exercises.  They remain integral to an effective and efficient strategy.

Why Your Workout Still Counts

As you think about reaching your weight loss goals it’s about dropping pounds but also changing your body. That’s one thing that helps to set fitness apart from just diet alone. Sure, you can lose weight and positively impact the scale, but you also need to be sure that you are changing your body too. If you want to lose inches, burn fat, and add muscle then you need exercise. Otherwise you end up with sagging skin or you hit a plateau very quickly. By adding in exercise, you ensure that doesn’t happen and therefore you more quickly and efficiently reach your goals.

Exercise Helps You to Get to The Goal Faster

In order to reach weight loss goals, you have to think of what it will take to get there. It’s a very simple equation to think of that you need to burn more than you put in. That means that you need to cut down on your portions, eat the right foods, and also burn more calories. The only way to influence the last part is to exercise more. You will notice that this helps to change the scale and get rid of the fat that you may have stored on the body. Though it may seem like a lot of work, it will all be worth it in the end. This is how you get to the end result that you want!

You want to be sure that you set realistic weight loss goals along the way to get you to your longer-term desire. Sure, you may want to lose a certain number of pounds, but how will you do that? Perhaps you need to set a goal for how often you will hit the gym. Maybe you need to think about how you will challenge your body and properly fuel your workouts. All of these things matter greatly when it comes to losing weight, and also to changing your body forever. Your goals can be greater met within weight loss when you add in the right exercise to get you there!

Keeping it Off

Of course, it’s important to note that once you’ve reached your weight loss goals, it doesn’t mean you can simply return to all your old habits. They’re what caused your weight gain in the first place.  In fact, research has shown that while diet is what helps most in losing the pounds, keeping up your exercises becomes the most important factor in stopping excess fat from returning. So, build those fantastic physical activity habits starting now and get ready to enjoy the rewards over the long term.



Use Your Swimming Pool to Lose Weight with These Water Exercises

Water Exercises for weight loss

Swimming is one of the most popular physically active pastimes, especially in the summer months. Did you know water exercises can also help you stay in shape and lose weight? Many different swimming exercises can help improve your energy levels, speed up your metabolism, and control your weight, keeping you in tip-top shape.

The Overall Benefits of Water Exercises

Beyond losing weight, there is a vast spectrum of health and general benefits to incorporating water exercises into your life.  You don’t need to do it all that often to be able to get a lot out of this activity.  Once or twice per week is all you need to make a difference that you’ll be able to feel in your body.

Physical Health Advantages

Consider the following benefits of heading to the pool, river, lake or even ocean for your next workout.

  • You get a great all-around workout boosted by the resistance of the water
  • Your heart rate increases from moving your entire body, but the water keeps the impact of stress off your joints, making it a great way to work out even if you have sore or achy joints
  • It won’t take long before you start to discover you are building muscle strength and endurance, while you simultaneously boost your cardiovascular fitness through water exercises
  • While you get stronger, you will also be toning your muscles
  • Every major muscle group can get a workout from swimming as almost every muscle is used fort his activity. If you’re doing laps, try for different types of strokes such as front stroke, back stroke, breaststroke, and butterfly.  You don’t necessarily need to choose those specific moves, but by switching up your movements throughout your workout, you will work your muscles in different ways

Other Benefits You May Enjoy

Aside from boosting your physical health, there are many other benefits that you can enjoy from water exercises, too.  Check out the following added advantages you may discover from swimming more often:

  • Exercising in a way that can feel peaceful and relaxing
  • Easing your stress, reducing anxiety and depression symptoms and potentially preventing stress and anxiety in the first place
  • Enhancing your balance, coordination and posture
  • Improving your flexibility
  • Providing a great low-impact workout even if you suffer from certain conditions or injuries. Swimming can even be used as a part of physiotherapy for certain injuries or conditions.
  • Exercising in a way that will cool you down instead of making you feel hotter, which is great news on hot summer days.
  • Swimming can be done socially, or it can be done on your own. This gives you lots of choices regarding the experience you want from your water exercises.

Great Water Exercises for Fun and Fat Burning

The following swimming exercises are the top three options that anyone can try:

Swimming at a Moderate Pace for 200 Meters

Whether you’re new to swimming or a veteran swimmer, this is the ideal swimming exercise. You don’t have to swim fast–or slow. Swimming at a moderate pace helps you maintain your energy while allowing you to burn calories. You can swim for 200 meters and stop, or you can repeat this five times for effective results.

The Spiderman

Ever want to be like Spiderman? Well, you are able to–in a way. This exercise is easy on your body, burns a lot of fat, and also helps you build your metabolism and energy. You simply move your arms back and forth quickly while your legs kick from the edge of the pool and make their way to the bottom of the pool. This can be repeated for 10 minutes for an intense and effective workout.

The One-Legged Balance

Another of the best water exercises, the one-legged balance not only strengthens your legs but also works on strengthening your core and your buttocks. This exercise is simple, and it’s easy on your body as well. This helps you to improve balance and can burn a ton of fat while boosting your metabolism, too. To do this exercise, you need to be in waist-deep water and have a foam water toy. Put your foot on the foam toy while keeping your other leg planted firmly on the bottom of the pool floor and your arms to your sides. As the toy rises up with your leg, hold your leg in place for up to a minute and repeat with the other leg. This exercise can be repeated five times per leg.

Swimming pool exercises are fun, safe, and totally effective. You can really keep control of your weight while boosting your metabolism. It helps you to gain energy and muscle as well. Try out these three popular water exercises and see what a difference they will make for your health and fitness level. Of course, that’s only the start. Don’t hesitate to try new things as you become more confident in the water.



Outdoor Fitness Activities to Lose Weight Before the Summer

Lose Weight Before the Summer

If you want to try to lose weight before the summer is here, then you need to develop a fitness regimen. Though many of us don’t tend to focus on losing weight through exercising, it can truly be one of the most important and effective approaches. You want to shed fat and build up your lean muscle tissue.

Changing Your Body Composition

That’s how you get to the heart of long-term weight loss and achieve results that you can see. So, if you feel as if you will never shed the weight and see that body you have always dreamed of, know that the secret is in the fitness routines you keep. Working out will help to take you where you want to go!

Many find that in the quest to lose weight before the summer comes, getting outside for their fitness activities can help tremendously. Not only do get to breathe in the fresh air, but you will also feel better as you work out. You may want to start with some powerful walks or hikes, depending on your current fitness level.

If you are able to start slow jogging, try to build up to running. This is one of the best cardio workouts to shed fat, and you will even find that you build muscle tone in the process. Furthermore, you will always have room to improve or intensify your jogging or running routine.

Keep Your Workouts Varied and Interesting

Another way to lose weight before the summer comes is by doing some simple yet highly effective exercises outdoors. You may want to try some of your favorite strength training moves outside and set your own intervals. Try running steps, jumping rope, walking lunges, squats, and jumping jacks, and combine these exercises into a powerful workout regimen. Add to your exercise routines over time. SImply being outside can make exercise much more enjoyable. Make use of your environment to create new exercise movements that keep your workouts interesting–and keep your body guessing.

You can also try sports and alternative forms of exercise to lose weight before the summer. Try a fun game of tennis or basketball to work up a good sweat. Take an outdoor boot camp class or even a yoga class. The key is to keep exercise interesting, and the outdoor setting can certainly create more variety and depth. The more that you can get outside to enjoy nature while engaging in powerful exercises, the more likely you are to lose the weight for good. You will look and feel your best by the time summer gets here–and that’s the ultimate goal!

Don’t Let the Change of Season Stop You

As summer arrives, don’t let the change in season get in the way of your efforts. Your goal may have been to lose weight before the summer, but you can still keep up your new fitness routine over the longer term.  The key is to make sure you’re adapting it to the hotter weather.

Change the Exercises

Where you used to be able to pour yourself into certain intense cardio exercises, you might find that you just can’t do them outside anymore in the hot summer sun.  As a result, you’re either going to take them inside – for instance, using an indoor track or a treadmill – or you’ll need to switch them up altogether.

Fortunately, there are countless fantastic outdoor exercises that you can do to lose weight before the summer and other to enjoy during the summer.  For instance, if you’re fortunate enough to live near a good body of water, or if you have access to a swimming pool, take advantage of that.  Head out several times per week and go for one of the best total body workouts available.  Even better, you can know that you’re working every major muscle group while being easy on your joints.

Change the Time of Day

One thing that is great about summers is that they don’t reach their temperature peak until the afternoon.  This means that if you’re willing to head out quite early – or quite late, for that matter – then you will have much cooler temperatures to enjoy for your exercising.  This is something that isn’t nearly as pleasant at other times of the year when you’re trying to lose weight before the summer.

Once the summertime comes around, if you go out for a run just as the sun has risen but before anyone but the early birds have come alive, you’ll enjoy a uniquely peaceful experience.  Many runners and joggers wait all year for the opportunities to head out extremely early in the morning and see the world before it gets started, just as the sun is rising. Finding these ways to enjoy your exercises is as good for the mind as it is for the body.



How to Prevent Sore Muscles after a Tough Workout

Prevent Sore Muscles after workouts

Getting in a good workout is important to achieving that ideal physique you have always dreamed about, but it only comes with lots of hard work and dedication. Those who exercise to improve fitness have probably all heard the saying, “No pain; no gain.” Although there is quite a bit of truth to that statement, there are several ways you can prevent sore muscles after a tough workout.

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How to Lose Weight and Build Muscles

Lose How to Weight and Build Muscles

To lose weight and build muscles, it often requires a significant lifestyle transition. With many diet and fitness trends on the market, people believe they can get the physique and health they want in a matter of a week or so. However, it is a long, drawn-out process. To lose weight and build muscles, you need to be committed to a healthy lifestyle. If you are wondering how to improve your body, and start a healthy workout and diet, we have a few tips for you to try.

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How Cycling Helps You Build Muscle and Lose More Weight

Cycling to lose more weight

Are you ready to start cycling? Did you know that it’s one of the best ways for you to burn through fat?  At the same time, it can also help you to preserve or even build your core, shoulder, and lower body muscles.  That’s right, your stationary bike or regular street bicycle is doing a lot more for your body than you know.

Other Cardio Gets the Spotlight

All too often when we talk about getting active, taking on a cardio workout, or exercising to burn fat, we think of jogging or running. Some of us even think about swimming.  All too often, cycling is overlooked.

It may seem as if there is always a new fitness trend, but cycling may be the answer to building your muscles and losing more weight. You may not have ever considered cycling, as a lot of people do not. For many, it’s a matter of not having the equipment to do it.  Brand new bikes with all the bells and whistles can be quite expensive.  However, a basic bicycle or a second-hand bike in good condition can be far more affordable.

The next thing that may be holding you back from getting into cycling may be that you haven’t done it in a long time. Or, perhaps you’ve never really ridden a bike in your life.  This can make the practice seem intimidating.  After all, it requires balance while traveling at a pretty good speed.  Yes, it does take a bit of practice, but you’ll be surprised at how little balance it needs.  It’s more a matter of learning to get going and how to steer.  Once you’re moving, the balance sorts itself out naturally without any effort from you.  Give it a try!

Misconceptions About Cycling

There are a lot of misconceptions about this form of exercise, but it’s important to work through these fallacies. This is not an easy workout, even if some people think it is. This is the type of workout that nearly anyone can do, and it can burn some major fat in the process. If you have never tried cycling before, then there is truly no time like the present.

How Does Cycling Improve Your Body?

What makes cycling the answer to building your muscles and losing more weight is the way it makes your body work. You are sitting on the bike seat, but you are working hard with your legs. Whether you are in a gym on a stationary bike or you are outside riding your bike, you are burning some serious calories. Losing weight comes easily as this is a very high-intensity cardio workout. This means that you are going to burn fat and calories. You are going to boost your metabolism, which means that you are burning more calories even at rest. The harder you push yourself, the easier it will be to lose weight as you burn calories and shed fat.

A Great Overall Body Workout

What you may not think about in terms of cycling being a way of building your muscles and losing more weight is the strength component. We tend to look at this as a purely cardio activity, but it’s also an excellent way to build muscles. You are using every part of your lower body, and these are not only huge fat burners but major muscle builders, too. You will tone your quads, glutes, hip flexors, calves, and every part of your lower half. You will also tone up your core as you work through this challenging workout. You will be amazed at how you replace the fat with muscle as you move through these highly challenging exercises.

If you have never considered cycling as a way of building your muscles and losing more weight, it’s time to do so. This is a great overall workout that gets it all done at once. You are sweating and working hard, so it satisfies the cardio component.

You are also working hard to build muscles and, therefore, add strength, tone, and muscle definition to the body. If you want to get it all done in one workout, then cycling is the way to go. You will feel it the next day, but that’s good because it means that the exercise is affecting your body in a healthy, profound way. Work hard and embrace cycling to experience all that it can do for your body.

What About Spin Class?

Live in a place where storing or using a bike isn’t convenient? Is cycling outside just not your cup of tea, though you’d still like to reap the rewards? Though a stationary bike isn’t quite the same thing as heading outside, it’s similar.

Consider getting your own if you have the space for it and use it alongside some spin class videos to get your muscles moving and heart pumping. If you live near a gym with a spin class, see if you can give one a try to find out if it’s right for you. You may be surprised at how fun it is to push yourself to your limits and get a great workout at the same time!