6 Physical Fitness Tips To Deal With Soreness From Exercise

What happens when you think exercise is going to make you feel good, but you wind up feeling worse than ever after beginning a fitness program? You wind up quitting because you think it is not worth all the aggrevation. The truth is, if you want your body to look and feel better, you are going to spend some time being sore at first. It took you a long time to accumulate all that excess body fat, and it will not come off without a fight!

If you begin a weight loss and exercise program knowing you will have to endure some pain right off the bat, chances are good that you will not only be able to prepare yourself better, but you will also continue on to success. If you anticipate, plan, and take the proper steps, you can minimize your soreness.

physical Fitness Tips #1: Anticipate, To Deal With Soreness From Exercise
It is normal to get excited on your first day of exercise. Visions of you flexing those muscles on the beach are probably dancing in your head. This is great, but keep your head in the game and out of the clouds. You’re not going to get that way tomorrow or the next day. Lifting too much or running too fast could end up delaying your program while you recover if it does not burn you out all together. Start slow. Next day, push a bit harder. Next day, a bit harder still. Easing into a program is the best way to anticipate soreness and achieve steady progress.

Physical Fitness Tips #2: Embrace The Pain, To Deal With Soreness From Exercise
A little soreness means you have embarked on something that is good for you. While it’s always bothersome, know that it’s only temporary and that it is an important step along the road to your fitness goal. Think of it as hurting in a good way. A great way, even. Once you work through the pain, you are going to be fitter than before.
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Physical Fitness Tips #3: Eat Proper nutrition, To Deal With Soreness From Exercise
The more you exercise, the better you need to eat. The better you eat, the less sore you will become. Most people think that since you are burning calories with exercise, you can eat as much junk as you want. Not true if you want to remain healthy. Why? Because junk will not fuel your muscles properly. This is especially true if you are trying to lose weight. If you are eating donuts for breakfast, switch to a soy based protein shake. What you eat is always vital.

I was a chronic asthmatic my entire life and I could not exercise. I would have given anything for the chance to be sore from exercise! It was not until I began to change my eating habits for the better that my body began functioning properly. People told me I could never exercise but thankfully, I did not buy their story. I can not stress this enough. The better your fuel choices are, the better your body will perform. It is just like a car.

Physical Fitness Tips #4: Stretch, To Deal With Soreness From Exercise
Stretching your muscles before and after you work out will help speed up your recovery time and eliminate the risk of damaging your body. Easy movements and stretches both at night before bed and first thing in the morning helps your blood circulate better and will also improve your recovery time. When a friend of mine ran track in high school, his team stretched before and after each practice. In his five year running career, he had little soreness and no injuries.
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Physical Fitness Tips #5: Ice Your Muscles, To Deal With Soreness From Exercise
Nothing circulates blood around like ice. If you have ever watched a locker interview after a sporting event, you probably noticed that a lot of the athletes were icing parts of their body. That’s because it is a great recovery aid. Almost all injuries heal quicker when ice is applied. And soreness is basically a tear in your muscle tissue. These are necessary in order to get stronger, and they will heal faster if you ice them.

Physical Fitness Tips #6: Exercise, To Deal With Soreness From Exercise
What do you mean, Exercise? Is this not how you got soreness in the first place? Yes! But here is the trick. More exercise is the last thing you feel like doing when you are sore but working out promotes circulation. Being sedentary while you are sore is worse than working out, as long as you remember to not work out too hard. It is a good excuse to be slightly active, since you are doing what is called a “recovery workout.”

Use the steps above when beginning an exercise program to lose weight or just get healthier. You will find that recovering from soreness is not as much an obstacle to overcome, but rather a part of the wellness process for which you can be prepared. Nothing in life comes easy. It took you a long time to gain all that weight and it will not come off easily with a magic pill or the latest fitness gadget. Learn to overcome small obstacles a day at a time so you can not only lose weight, but you can keep it off for good.

Are You participating in National Physical Fitness and Sports Month?

Are You participating in National physical Fitness and Sports Month?

If not May is Your month and it is your time to get started Now!

At-A-Glance: A Fact Sheet for You and the 2009 Physical Activity Guidelines

The Physical Activity Guidelines for Americans At-A-Glance: A Fact Sheet for Professionals is designed for busy professionals as a quick desk-side reference to the 2009 Physical Activity Guidelines for Americans published by the U.S. Department of health and Human Services.

These Guidelines are needed because of the importance of physical activity to the health of Americans, whose current inactivity puts them at unnecessary risk. The latest information shows that inactivity among American children, adolescents, and adults remains relatively high, and little progress has been made in increasing levels of physical activity among Americans.

Key Guidelines

Substantial health benefits are gained by doing physical activity according to the Guidelines presented below for different groups.

Children and Adolescents (aged 6?17)

Children and adolescents should do 1 hour (60 minutes) or more of physical activity every day.
Most of the 1 hour or more a day should be either moderate- or vigorous-intensity aerobic physical activity.
As part of their daily physical activity, children and adolescents should do vigorous-intensity activity on at least 3 days per week. They also should do muscle-strengthening and bone-strengthening activity on at least 3 days per week.

Adults (aged 18?64)

Adults should do 2 hours and 30 minutes a week of moderate-intensity, or 1 hour and 15 minutes (75 minutes) a week of vigorous-intensity aerobic physical activity, or an equivalent combination of moderate- and vigorous-intensity aerobic physical activity. Aerobic activity should be performed in episodes of at least 10 minutes, preferably spread throughout the week.
Additional health benefits are provided by increasing to 5 hours (300 minutes) a week of moderate-intensity aerobic physical activity, or 2 hours and 30 minutes a week of vigorous-intensity physical activity, or an equivalent combination of both.
Adults should also do muscle-strengthening activities that involve all major muscle groups performed on 2 or more days per week.

Older Adults (aged 65 and older)

Older adults should follow the adult guidelines. If this is not possible due to limiting chronic conditions, older adults should be as physically active as their abilities allow. They should avoid inactivity. Older adults should do exercises that maintain or improve balance if they are at risk of falling.

For all individuals, some activity is better than none. Physical activity is safe for almost everyone, and the health benefits of physical activity far outweigh the risks. People without diagnosed chronic conditions (such as diabetes, heart disease, or osteoarthritis) and who do not have symptoms (e.g., chest pain or pressure, dizziness, or joint pain) do not need to consult with a health care provider about physical activity.

Adults With Disabilities

Follow the adult guidelines. If this is not possible, these persons should be as physically active as their abilities allow. They should avoid inactivity.

Children and Adolescents With Disabilities

Work with the child’s health care provider to identify the types and amounts of physical activity appropriate for them. When possible, these children should meet the guidelines for children and adolescents?or as much activity as their condition allows. Children and adolescents should avoid being inactive.

Pregnant and Postpartum Women

Healthy women who are not already doing vigorous-intensity physical activity should get at least 2 hours and 30 minutes (150 minutes) of moderate-intensity aerobic activity a week. Preferably, this activity should be spread throughout the week. Women who regularly engage in vigorous-intensity aerobic activity or high amounts of activity can continue their activity provided that their condition remains unchanged and they talk to their health care provider about their activity level throughout their pregnancy.

I hope you enjoy these tips and guidelines and will be able to apply these to your life! Have a healthy and happy day!

By, Natalie Pyles

Fitness and Weight loss expert, Author, and NSA Speaker

Steps For Good Physical Fitness

Have you ever wondered why some people can’t get enough physical fitness while others couldn’t be bothered to get off the couch? Physical fitness is the performance of some activity that helps keep you fit and overall healthy.

Physical fitness helps keep you in a shape. You’ll be more toned, your heart will be in much better shape, you’ll have a lower risk of getting diabetes, and you’ll actually come to look forward to it because it relaxes the mind. And shouldn’t all of us have a little fun?

There are three different types of physical fitness activities. Flexible exercises help improve your muscles, joints, and it also improves the range of motion you have. Aerobic exercises which include walking increase your endurance and your cardiovascular health. Anaerobic exercises which include weight training increase your short term muscle strength. Participate in one or all.

Physical exercise is important to your over all physical fitness which includes strong and healthy muscles and joints, strengthening of the overall frame, reducing risks for accidents that might lead to surgery. It’s also good for your physiological well being and your sense of well being.

Physical fitness isn’t stand alone. Proper nutrition is also an important ingredient to overall good health. When you combine fitness and nutrition you get health with a capital H. And when you are healthy you are sick less, you feel great, and you stay younger much longer.

Proper rest, combined with physical fitness, and a healthy nutritious Diet is the secret to longevity – not really a secret at all is it? Wouldn’t it be wonderful if jumped on the bandwagon and became more concerned with our health?

Schools around the country are encouraging physical fitness which has fallen by the way side for many years. It’s where it needs to start. For physical fitness when started at a young age becomes as regular as reading and writing. By teaching our children at such a young age we are working towards a generation that is less obese, and much more active kids. After all isn’t it time we returned to a healthier lifestyle.

Physical Fitness is wonderful but if you want all that exercise to be beneficial you need to make sure that you are getting your proper rest so that your muscles can rest and recover from the exercise. If the rest is not adequate you can land up injuring yourself.

When you begin to consider what benefits there are to you once you decide to get involved with physical fitness you will quickly realize that you should have gone this direction much earlier. And if you have kids you should be getting them involved at the youngest age possible.

It wasn’t that many years ago physical fitness was mandatory in our schools but for many schools that’s no longer so unless parents step up to the plate and make sure their kids are getting enough physical activity they could be working only their thumbs on the game machine.

Physical fitness is a great way to keep yourself toned, in shape, and feeling great about yourself. Those that exercise look younger and they also tend to get sick a lot less. So what are you waiting for?

Why Is Physical Fitness So Important?

Most people understand that it is important to be physically fit and keep their bodies in shape. However, it is unfortunate that very few people understand this. In fact, physical fitness can greatly improve an individual’s quality of life in many different ways.

First, it is important to understand exactly what the phrase “physical fitness” means. Contrary to what many might think, exercising is not enough to truly be physically fit. Instead, fitness is much more comprehensive. It refers to a person’s overall strength, flexibility, aerobic ability, and ability to endure. While exercise plays a key role in improving each of these, other factors, like not smoking, are also essential to optimal physical fitness.

One benefit of physical fitness is that it results in strong bones. Strength training, mostly by building muscle, is also responsible for improving and maintaining bone density over time. In fact, physical fitness is directly associated with a decreased risk for osteoporosis, especially in women. Additionally, being physically strong makes daily tasks easier and guards joints against major injuries.

Physical fitness also makes it easier to lose weight. When a person is in shape, he or she typically has increased muscle mass. Since muscle burns more calories than fat, this means an individual’s body uses up more calories and stores less of them as fat. Lower body fat is also associated with a longer lifespan, and this is not the only way that physical fitness can improve longevity.

Improving aerobic fitness through physical activity is a wonderful way to help protect both heart and lung health. In fact, people who participate in a physical fitness program are less likely to fall victim to heart disease or other common, and often serious, health complications. With heart attacks among the top causes of death in the United States, keeping one’s heart in top condition is vitally important. Meanwhile, physical fitness also improves lung function and can reduce the discomfort associated with common respiratory diseases like Asthma, which can also lead to other health complications.

Ultimately, physical fitness can improve almost every aspect of a person’s daily life. endurance means working is easier and walking is more pleasurable. Meanwhile, aerobic ability makes breathing easier and can particularly help an individual who likes to swim, hike, or participate in other cardiovascular activites. Overall, physical fitness is vitally important as it can help someone do everything from carry groceries to play with their kids to climb a mountain.

Improve Your Physical Fitness Level

Most of us could use some improvements in the area of our physical fitness. We have become a society hooked on sedentary activities and unhealthy Diets that include fast food. Physical fitness is essential for having a body that is well cared for. Your level of physical fitness can affect your chances of developing health problems as you get older.

It is never too late to start improving your level of physical fitness. It does take time and it does take dedication, but over time your new activities will seem second nature. Once you start to see the benefits of improving your physical fitness level, you will be even more motivated to keep doing it.

There is a common misconception that physical fitness means running until you are exhausted. That is not the case. Physical fitness involves taking on some type of physical activity that you enjoy. You can choose sports, exercise equipment, walking, running, aerobics, weight lifting, dancing, and many other types of physical activities. You should pay close attention to the foods you consume as your body will feel different.

If you think you are too ran down to exercise, try a brisk walk for 10 or 15 minutes. Also reduce the amount of caffeine and sugar in your diet. You will quickly notice an improvement in your energy levels and your mood. The more you exercise the more energy you will have. Physical fitness has great benefits for your mental health as well. Studies show people who exercise regularly have lower levels of stress and are less likely to suffer from depression.

If improving your level of physical fitness is important to you, see your doctor for a complete check up. Discuss your decision during that visit. You aren’t going to see improvements in your physical fitness level overnight, but by making small changes to your exercise routine and your eating habits, you will see improvements over time. You will start seeing improvements in your energy level, your mood, and even how well you sleep early on in your quest for better physical fitness.

Everyone has different levels of physical fitness. Don’t compete with your friend, someone at the gym, or your neighbor as this is only setting yourself up for failure. Instead, challenge yourself to do better. Challenge yourself to improve your physical fitness level from where you are today. If you start walking 15 minutes a day, add more time until you are up to 30 minutes. Then work on walking further in that 30 minute time period. Challenging yourself when it comes to physical fitness is a great way to motivate yourself as well as to gauge your progress.

Physical fitness is a very important part of taking care of your body and your overall health. A combination of physical activity, a balanced diet, and getting enough rest on a daily basis will help ensure your physical fitness level is sufficient to meet the ongoing physical and mental needs of your body.

Your Physical Fitness Definition Will Determine Your Success

It always amazes me that FITNESS is a multi-billion dollar industry… Yet a solid, concise and universal definition of fitness is hard to nail down.

Just ask someone participating in a physical fitness program, or even someone in the fitness industry for that matter, to give you a clear definition of fitness.

You will most likely be met with the “deer caught in the headlights” stare accompanied by nonsensical stammering.

If you do get an answer, it will most likely be slanted toward the specific abilities of the person asked.

For example…

A marathon runner will define fitness in terms of muscular and cardiorespiratory endurance… A power-lifter will define fitness in terms of absolute strength… A bodybuilder will define fitness in terms of muscle size and definition… etc.

But the overwhelming majority of people participating in a physical fitness program are not professional athletes concerned with the improvement of only one physical ability.

Therefore, basing your definition of fitness on one specific physical skill does not lead to a universal definition of fitness.

The fact is, your physical fitness success will be determined by your definition of fitness… So take some time to make sure you have a clear fitness definition.

Once you see how much a clear definition of fitness can improve your physical training, you will wonder how you ever physically trained in the past without one.

So what would a universal definition of fitness be for someone who wanted to physically train to become a better, all-around human being?

I’m glad you asked… but let’s take it step by step.

Here is a GOOD Fitness Definition…

The degree of competence and skill to perform in ALL the physical abilities of cardiorespiratory endurance, strength, flexibility, power, speed, coordination, agility, balance, accuracy and toughness.

I can already hear the criticism from the athletic crowd… You cannot “maximize” the performance of all the physical abilities in this fitness definition at the same time.

And they are absolutely right!

Fitness is not about the “maximization” of one particular physical skill at one particular point in time, but rather the “optimization” of all physical skills at any given time.

Fitness is a compromise of all the different physical skills that make up human activity.

Look at it this way…

Let’s say all of the physical skills were tested separately.

Some specialized athletes would score very high on some physical skills… and very low on others.

But a person that personified true, universal fitness would score well on all of the physical skills… without necessarily being the best at any one skill.

Here is an EXCELLENT Fitness Definition…

The acceptable and deliberate compromise of competence and ability to perform in ALL the areas of cardiorespiratory endurance, strength, flexibility, power, speed, coordination, agility, balance, accuracy and toughness to produce optimum performance results under the greatest amount of circumstances.

Not only is universal fitness a compromise of all the physical abilities… but it is the over-all ability to integrate all of the physical abilities and flow from one ability to the next in a seamless fashion to successfully complete a task.

So, what would adopting this definition of fitness do for you?

Your physical fitness training program would be assessed according to how well it “optimized” all the physical skills and not just how well it “maximized” one particular skill at the expense of all others.

Basically, structuring your physical training to improve all the physical skills of this fitness definition would enable you to greatly improve over-all physical performance in a wider variety of activities.

Now isn’t that why most of us physically train?

Study this definition of fitness and use it to measure your current physical fitness training program.

How well does it measure up?

If your current workout program is lacking… it is definitely time for a change.

Your fitness success depends on it!