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curvy-mamma asked: I started a new cardio class two weeks ago and the DOMS the next day make so I don't want to move. Are there things I can do to prevent and/or relieve delayed onset muscle soreness?

the-exercist:

DOMS is fairly common whenever we start a new workout routine or increase the intensity of our exercises, but never fear! There’s a lot that you can do to either prevent soreness entirely or help to reduce the amount of discomfort that you end up suffering through:

  1. Always warm up and cool down. Jumping straight into an exercise is going to put unnecessary stress on your muscles and heart, while ending a workout cold turkey doesn’t give you any time to recover. Always ease your body in and out of an intense workout.
  2. Do not static stretch without warming up soon. Although stretching is a great way to ease muscle pain, stretching a cold muscle is just going to cause injury. You’re not helping yourself in this case.
  3. With that said, be sure to consistently stretch and foam roll after workouts (and on rest days). Only work on warm muscles, never push yourself to the point of pain and use dynamic stretches whenever possible.
  4. Make sure that you’re hydrated and eating a balanced diet. Nutritional deficiencies and a lack of water are going to make recovery more difficult, so keep your diet in check. If necessary, especially after strength training, make it a habit to eat some protein in order to aid muscle repair. 
  5. Take a cold shower or ice your muscles. The low temperature will help to decrease muscle inflammation. It may not be the most comfortable thing, but if you tend to get really painful DOMS after certain exercises, then a couple minutes of freezing your butt off might be worthwhile.
  6. If you need to rest, then rest! your body can’t recover if you don’t give it the opportunity to repair itself. There’s no shame in saying that you need to take some time off. Trying to work through pain is not always going to help you, sometimes it can push your body over the edge and cause an injury.

Good luck!

5 Strength Training Truths Every Woman Should Know

whatschic:

I just started working out regularly doing cardio 4 days ago… This is SUCH an achievement since its been a long long time since ive been in a routine.

This article is great since i know nothing about weight training and honestly scared of it because im a female who has always believed in just cardio.

Time for a change people!

(via backonpointe)

the-exercist:

Twisting Row

Lunge forward with left leg, keeping right leg straight, left hand on left thigh, right hand holding a weight with arm at side. Turn torso to right as you pull weight to rib cage (as shown). Return to start.

the-exercist:

Twisting Row

Lunge forward with left leg, keeping right leg straight, left hand on left thigh, right hand holding a weight with arm at side. Turn torso to right as you pull weight to rib cage (as shown). Return to start.

(Source: self.com)

To Burn Fat Fast, Sprint, Recover, and Repeat

HIIT the Ground Running, Cycling, and Training
Unless you want to be extra sore tomorrow, warm up and cool down for each of these. Oh, and “recover” means “keep moving,” not “Snickers break.”

Make a Run for It 
This speedcentric interval from Nike Master Trainer Joselynne Boschen yo-yos your heart rate before and after a short run.

Step 1: Sprint (45 seconds)
Step 2: Recover (15 sec)
Step 3: Repeat steps 1–2 three times
Step 4: 20-minute run at half speed
Step 5: Repeat steps 1–2 four times at your fastest heart-exploding, lung-busting speed.

Total time: 28 minutes

···

Start a Vicious Cycle 
Whether you’re on a stationary bike or a real one, this stamina-building interval from Flywheel’s Holly Rilinger will have you walking like Yosemite Sam when you’re through.

Step 1: Sprint at low resistance (30 sec)
Step 2: Recover (60 sec)
Step 3: Sprint at high resistance (30 sec)
Step 4: Recover at low resistance (60 sec)
Step 5: Repeat steps 1–4 nine times

Total time: 30 minutes

···

Fight the Flab 
MMA fighters look like Greek sculptures, not lumpy ‘roid freaks, because they use body-weight strength-training routines like this one from Noah Neiman of Barry’s Bootcamp.

Step 1: Squats (45 sec)
Step 2: Squat jumps (15 sec)
Step 3: Push-ups (60 sec)
Step 4: Plank (60 sec)
Step 5: Jump rope (60 sec)
Step 6: Recover (60 sec)
Step 7: Repeat steps 1–6 five times

Total time: 30 minutes

(Source: GQ)

Does birth control protect you from pregnancy during the week you don't take hormones?

plannedparenthood:

image

Someone asked us:

Are birth control pills effective during the week that you take the sugar pills?

Great question. The simple answer is: yes!

Most birth control pills (and the patch and ring) have three weeks of hormones, one week with no hormones….

10000steps:

Water. Crucial for flushing out toxins, delivering nutrients, and keeps skin looking fresh. Hydrate with: Water, Peaches, Green Tea, Cucumbers
Vitamin A and Beta-Carotene. Helps skin heal and rebuild tissue, and is an anti-aging tool to prevents wrinkles. Eat:  Broccoli, Papaya, Carrots
Vitamin B Complex. Gives your skin a glow by boosting blood circulation and helps your skin receive oxygen. Eat: Beans, Sweet Potatoes, Bananas, etc.
Vitamin C: Stimulates the production of collagen in your skin, making it elastic, youthful and firm.  Eat: Grapefruit, Kiwi, Papaya
Vitamin E: Reduces the appearance of age spots, wrinkles, stretch marks.Eat: Greens, Nuts, Tropical fruits
Fatty Acids:  Protects against sun damage, allows water and nutrients into the skin while keeping toxins out, and wards off inflammation dark. Eat: Beets, fish, almonds, avocado
Pectin: Prevent wrinkles and blemishes, keeps skin conditioned and toned, essential in driving acne away for clear and beautiful skin.  Eat: Kiwi, Apples, Peaches, Peas
Selenium: Improves the skin at a cellular level, helps regenerate vitamins E and C, protects against sun damage, helps heal injuries, and flaky skin. Eat: Brazil Nuts, Whole Wheat, Brown Rice
Lycopene: Protects against agents that clogged pores and create breakouts, and helps reduce inflammation. Eat: Tomatoes
Natural Alpha Hydroxyl Acids: Refreshes and brightens skin. Eat: Apples
Other Antioxidants: Fights against free radicals and helps rejuvenate the skin.  Eat: Cantaloupe,  Plums, Blueberries 
Source (x)

10000steps:

Water. Crucial for flushing out toxins, delivering nutrients, and keeps skin looking fresh. Hydrate with: Water, Peaches, Green Tea, Cucumbers

Vitamin A and Beta-Carotene. Helps skin heal and rebuild tissue, and is an anti-aging tool to prevents wrinkles. Eat:  Broccoli, Papaya, Carrots

Vitamin B Complex. Gives your skin a glow by boosting blood circulation and helps your skin receive oxygen. Eat: Beans, Sweet Potatoes, Bananas, etc.

Vitamin C: Stimulates the production of collagen in your skin, making it elastic, youthful and firm.  Eat: Grapefruit, Kiwi, Papaya

Vitamin E: Reduces the appearance of age spots, wrinkles, stretch marks.Eat: Greens, Nuts, Tropical fruits

Fatty Acids:  Protects against sun damage, allows water and nutrients into the skin while keeping toxins out, and wards off inflammation dark. Eat: Beets, fish, almonds, avocado

Pectin: Prevent wrinkles and blemishes, keeps skin conditioned and toned, essential in driving acne away for clear and beautiful skin.  Eat: Kiwi, Apples, Peaches, Peas

Selenium: Improves the skin at a cellular level, helps regenerate vitamins E and C, protects against sun damage, helps heal injuries, and flaky skin. Eat: Brazil Nuts, Whole Wheat, Brown Rice

Lycopene: Protects against agents that clogged pores and create breakouts, and helps reduce inflammation. Eat: Tomatoes

Natural Alpha Hydroxyl Acids: Refreshes and brightens skin. Eat: Apples

Other Antioxidants: Fights against free radicals and helps rejuvenate the skin.  Eat: Cantaloupe,  Plums, Blueberries 

Source (x)

(via wakeuphealthy)

fitnessgifs4u:

BeFiT GO | Beach Body- 40 Minute Fat-Burning HIIT Workout…VIDEO

(Source: fitnessgifs4u, via wakeuphealthy)

curvy-mamma asked: I started a new cardio class two weeks ago and the DOMS the next day make so I don't want to move. Are there things I can do to prevent and/or relieve delayed onset muscle soreness?

the-exercist:

DOMS is fairly common whenever we start a new workout routine or increase the intensity of our exercises, but never fear! There’s a lot that you can do to either prevent soreness entirely or help to reduce the amount of discomfort that you end up suffering through:

  1. Always warm up and cool down. Jumping straight into an exercise is going to put unnecessary stress on your muscles and heart, while ending a workout cold turkey doesn’t give you any time to recover. Always ease your body in and out of an intense workout.
  2. Do not static stretch without warming up soon. Although stretching is a great way to ease muscle pain, stretching a cold muscle is just going to cause injury. You’re not helping yourself in this case.
  3. With that said, be sure to consistently stretch and foam roll after workouts (and on rest days). Only work on warm muscles, never push yourself to the point of pain and use dynamic stretches whenever possible.
  4. Make sure that you’re hydrated and eating a balanced diet. Nutritional deficiencies and a lack of water are going to make recovery more difficult, so keep your diet in check. If necessary, especially after strength training, make it a habit to eat some protein in order to aid muscle repair. 
  5. Take a cold shower or ice your muscles. The low temperature will help to decrease muscle inflammation. It may not be the most comfortable thing, but if you tend to get really painful DOMS after certain exercises, then a couple minutes of freezing your butt off might be worthwhile.
  6. If you need to rest, then rest! your body can’t recover if you don’t give it the opportunity to repair itself. There’s no shame in saying that you need to take some time off. Trying to work through pain is not always going to help you, sometimes it can push your body over the edge and cause an injury.

Good luck!

5 Strength Training Truths Every Woman Should Know

whatschic:

I just started working out regularly doing cardio 4 days ago… This is SUCH an achievement since its been a long long time since ive been in a routine.

This article is great since i know nothing about weight training and honestly scared of it because im a female who has always believed in just cardio.

Time for a change people!

(via backonpointe)

the-exercist:

Twisting Row

Lunge forward with left leg, keeping right leg straight, left hand on left thigh, right hand holding a weight with arm at side. Turn torso to right as you pull weight to rib cage (as shown). Return to start.

the-exercist:

Twisting Row

Lunge forward with left leg, keeping right leg straight, left hand on left thigh, right hand holding a weight with arm at side. Turn torso to right as you pull weight to rib cage (as shown). Return to start.

(Source: self.com)

To Burn Fat Fast, Sprint, Recover, and Repeat

HIIT the Ground Running, Cycling, and Training
Unless you want to be extra sore tomorrow, warm up and cool down for each of these. Oh, and “recover” means “keep moving,” not “Snickers break.”

Make a Run for It 
This speedcentric interval from Nike Master Trainer Joselynne Boschen yo-yos your heart rate before and after a short run.

Step 1: Sprint (45 seconds)
Step 2: Recover (15 sec)
Step 3: Repeat steps 1–2 three times
Step 4: 20-minute run at half speed
Step 5: Repeat steps 1–2 four times at your fastest heart-exploding, lung-busting speed.

Total time: 28 minutes

···

Start a Vicious Cycle 
Whether you’re on a stationary bike or a real one, this stamina-building interval from Flywheel’s Holly Rilinger will have you walking like Yosemite Sam when you’re through.

Step 1: Sprint at low resistance (30 sec)
Step 2: Recover (60 sec)
Step 3: Sprint at high resistance (30 sec)
Step 4: Recover at low resistance (60 sec)
Step 5: Repeat steps 1–4 nine times

Total time: 30 minutes

···

Fight the Flab 
MMA fighters look like Greek sculptures, not lumpy ‘roid freaks, because they use body-weight strength-training routines like this one from Noah Neiman of Barry’s Bootcamp.

Step 1: Squats (45 sec)
Step 2: Squat jumps (15 sec)
Step 3: Push-ups (60 sec)
Step 4: Plank (60 sec)
Step 5: Jump rope (60 sec)
Step 6: Recover (60 sec)
Step 7: Repeat steps 1–6 five times

Total time: 30 minutes

(Source: GQ)

Does birth control protect you from pregnancy during the week you don't take hormones?

plannedparenthood:

image

Someone asked us:

Are birth control pills effective during the week that you take the sugar pills?

Great question. The simple answer is: yes!

Most birth control pills (and the patch and ring) have three weeks of hormones, one week with no hormones….

10000steps:

Water. Crucial for flushing out toxins, delivering nutrients, and keeps skin looking fresh. Hydrate with: Water, Peaches, Green Tea, Cucumbers
Vitamin A and Beta-Carotene. Helps skin heal and rebuild tissue, and is an anti-aging tool to prevents wrinkles. Eat:  Broccoli, Papaya, Carrots
Vitamin B Complex. Gives your skin a glow by boosting blood circulation and helps your skin receive oxygen. Eat: Beans, Sweet Potatoes, Bananas, etc.
Vitamin C: Stimulates the production of collagen in your skin, making it elastic, youthful and firm.  Eat: Grapefruit, Kiwi, Papaya
Vitamin E: Reduces the appearance of age spots, wrinkles, stretch marks.Eat: Greens, Nuts, Tropical fruits
Fatty Acids:  Protects against sun damage, allows water and nutrients into the skin while keeping toxins out, and wards off inflammation dark. Eat: Beets, fish, almonds, avocado
Pectin: Prevent wrinkles and blemishes, keeps skin conditioned and toned, essential in driving acne away for clear and beautiful skin.  Eat: Kiwi, Apples, Peaches, Peas
Selenium: Improves the skin at a cellular level, helps regenerate vitamins E and C, protects against sun damage, helps heal injuries, and flaky skin. Eat: Brazil Nuts, Whole Wheat, Brown Rice
Lycopene: Protects against agents that clogged pores and create breakouts, and helps reduce inflammation. Eat: Tomatoes
Natural Alpha Hydroxyl Acids: Refreshes and brightens skin. Eat: Apples
Other Antioxidants: Fights against free radicals and helps rejuvenate the skin.  Eat: Cantaloupe,  Plums, Blueberries 
Source (x)

10000steps:

Water. Crucial for flushing out toxins, delivering nutrients, and keeps skin looking fresh. Hydrate with: Water, Peaches, Green Tea, Cucumbers

Vitamin A and Beta-Carotene. Helps skin heal and rebuild tissue, and is an anti-aging tool to prevents wrinkles. Eat:  Broccoli, Papaya, Carrots

Vitamin B Complex. Gives your skin a glow by boosting blood circulation and helps your skin receive oxygen. Eat: Beans, Sweet Potatoes, Bananas, etc.

Vitamin C: Stimulates the production of collagen in your skin, making it elastic, youthful and firm.  Eat: Grapefruit, Kiwi, Papaya

Vitamin E: Reduces the appearance of age spots, wrinkles, stretch marks.Eat: Greens, Nuts, Tropical fruits

Fatty Acids:  Protects against sun damage, allows water and nutrients into the skin while keeping toxins out, and wards off inflammation dark. Eat: Beets, fish, almonds, avocado

Pectin: Prevent wrinkles and blemishes, keeps skin conditioned and toned, essential in driving acne away for clear and beautiful skin.  Eat: Kiwi, Apples, Peaches, Peas

Selenium: Improves the skin at a cellular level, helps regenerate vitamins E and C, protects against sun damage, helps heal injuries, and flaky skin. Eat: Brazil Nuts, Whole Wheat, Brown Rice

Lycopene: Protects against agents that clogged pores and create breakouts, and helps reduce inflammation. Eat: Tomatoes

Natural Alpha Hydroxyl Acids: Refreshes and brightens skin. Eat: Apples

Other Antioxidants: Fights against free radicals and helps rejuvenate the skin.  Eat: Cantaloupe,  Plums, Blueberries 

Source (x)

(via wakeuphealthy)

fitnessgifs4u:

BeFiT GO | Beach Body- 40 Minute Fat-Burning HIIT Workout…VIDEO

(Source: fitnessgifs4u, via wakeuphealthy)

To Burn Fat Fast, Sprint, Recover, and Repeat

About:

My personal fitness and fitness inspiration blog.
This is a sub-blog, so I'm not able to follow back.
No thinspo here.
Here's to losing weight the healthy way!

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