PREVENT SEVERE MUSCLE SORENESS IN YOUR FITNESS TRAINING
When building muscle, it’s important to know what it’s not going to come with hard work and sweat, and pain. And while it may seem like a difficult sacrifice to make, it’s an extremely rewarding process. As you work to create the physique you’ve always dreamed of, you also experience muscle soreness, sometimes for days at a time. To you, we say congratulations. Being sore after a workout is sign that you’ve put in work at the gym, and you can feel the results happening.
INCORPORATING HEALTHY HABITS IN YOUR WEIGHT LOSS PLAN
Soreness can’t be prevented, but you can curve the severity of it with a few simple actions before beginning your fitness training. For instance stretching is a great way to prevent the soreness from being too painful. It allows your to gently prepare.
From there go into a warm-up. All too often, people jump into their workouts without being the slightest bit of prepared. Not only does this leave you vulnerable to severe DOMS, but it makes your more susceptible to pulling a tendon or ligament. You can’t expect your muscles to react the way they need to when they’re “cold,” or stiff.
Another fantastic and easy way to lessen the pain of DOMS is by staying hydrated. Obviously this is good for many reasons, but having enough H2O in your system helps to decrease cramping in the muscles. If your fitness training is vigorous, then consider adding electrolytes as well.
Preventing your muscles from experiencing severe DOMS is not only beneficial to your comfort, but it’s beneficial to your weight loss plan. Find out why in our next blog, or contact a personal trainer today.
PERSONAL TRAINING AND SACRIFICE
Working out and getting in shape is always well worth the effort. The results you get from regular exercise is rewarding for a multitude of reasons. But to get the reward, you have to put in the work, or as they say, “no pain, no gain,” and it’s true. You can’t get the muscle mass or tone that you’re looking for without pushing yourself and experiencing a little bit of the pain that comes with heavy lifting, or cardio. What comes after a solid workout is the soreness.
Some of us look forward to soreness, as though it’s a prize for the work you put in, others see it differently. However you perceive soreness, there are reasons for why you feel sore directly after a workout, as well as days later.
WHY IS FITNESS TRAINING PAINFUL?
Working to build muscle is a great gift to yourself. Finding strength within your own body that you didn’t know you had, or could have is a rewarding experience. It will come at a price, and you pay in hard work and sweat.
What happens when you build muscle is that you’re actually “tearing muscle.” In your muscles are tiny units called myofibrils, and as they “tear,” your body sends white blood cells and an anti-inflammatory called prostaglandins to repair the so-called damage. This, and lactic acid are to blame for what is called DOMS or, delayed onset muscle soreness.
Now that we know what causes muscle soreness, and the fact that it’s a good thing, go out and work on your weight loss and get started with a personal trainer on your fitness training plan today.
As you set out on your journey to become the best version of yourself through exercise and fitness training, it will be essential to set goals. As you search for a personal trainer that will help you attain your goals, you’ll want to come into the relationship with some goals already in mind, but understand that your personal trainer is going to adjust them a bit. Here are some tips to keep in mind when setting your weight loss plan and fitness goals.
Goal Setting Is Your First Step
- Ask yourself where you want to be in one month, three months, six months, a year? Where do you see yourself, in fitness terms?
- Be realistic – Oftentimes, clients come in and tell us that they want to lose 40 pounds in one month. Not only is that not realistic, but it’s unhealthy to lose weight at that rate.
- Your personal trainer will assess your current body weight and fat, as well as your current exercise performance ability. Knowing where you currently stand will help to make your fitness plan of attack.
- Are You Ready To Commit? – Many clients come in with a mind set to lose weight and inches in a matter of weeks, and when it doesn’t happen for them, they tend to bow out of their personal training. Ask yourself if you’re willing to fail before you succeed. Your personal trainer will give you all the tools to find success in your goals, but you have to amp up your attitude and effort with every single session.
Getting in shape and losing weight is difficult, and it should be. But the level of difficulty in a task should never deter you from achieving your goal. Face your adversity in every exercise that comes your way, and you’ll begin to see results. Once you’ve reached the goals you and your personal trainer set, you’ll not be in the best shape of your life, but you’ll be proud of your efforts. Don’t hesitate any longer to work with the personal trainers at Midtown Trainers. Contact us today and we’ll start working towards your fitness training goals.
Fitness training and weight loss plans are ridden with more myths and lies than just about any other industry. So many self made personal trainers have created sites with information that is not only incorrect, but damaging to people’s health. As someone who is trying to make all the right choices, it’s important that you learn to decipher fact from fake. Here are some of the most common myths surrounding weight loss and fitness.
- One Hour Of Exercise Is Enough – When it comes to staying in good shape, an hour of exercise per day is certainly beneficial. However, for those of us that aren’t in good shape, one hour of moderate exercise won’t give you results.
- 8 x 8 Rule – This is the age old, eight glasses of eight ounces of water per day is enough. While it’s true that you’ll stay hydrated with eight, eight ounce glasses, your physical exercise in your day will require much more.
- Stretching Before Exercise Is Enough – Yes this is true, however, it’s just as important to stretch out your muscles post workout as it is pre-workout. It helps to avoid injury, but also helps with soreness the next day.
- Confuse Your Body- This is simply a rumor. In fact, it’s much worse for your muscles if they don’t develop some habit when it comes to fitness training.
Getting the most out of your personal training means doing a little bit of work and research on your own. Fortunately, you can talk to your fitness trainer about the potential hazards you face, and the exercise rumors you’ve heard. If you’re in need of personal training and a weight loss plan, contact the personal trainers at Midtown Trainers today.
When it comes to getting into shape, there is a ton of information and fads out there. Many of them only offer so much help, if any at all. In fact, some of the fads out there can be terrible for your health, and only offer temporary weight loss solutions that aren’t good for your body. Here at Midtown Trainers, we offer only the best in fitness training from certified personal trainers. One of the programs that we utilize with our clients is Cardioactive. We get a lot of questions about what it is, or how it works, so we thought we would give our loyal followers the low down on what it all entails.
What Is Cardioactive Training?
- Cardioactive training is a combination of strength training with cardio. Your personal trainer will design a workout based on your personal fitness goals.
How Does It Work?
- As apart of your fitness training, we’ll evaluate what your exercise goals are, by establishing what your target heart rate will be.
- You’ll workout in bursts of energy, with extreme heights in your heart rate, as well as rest times.
- This allows us to individualize your training in a much more optimized and aggressive way.
How Can It Benefit Me?
- With cardio active you will burn 1,000 calories per hour, you can’t get that with just cardio, or strength training alone.
- You burn three times the fat with cardioactive.
- You’ll feel a boost in energy, and notice a boost in your metabolism as well.
If cardioactive sounds like the fitness training for you, don’t hesitate any longer to contact our personal trainers here at Midtown. We’ll establish your target heart rate and a weight loss plan that will work best for your needs.
Getting the most out of your workout plan means putting in time outside of the gym, and when you’re working with a personal trainer, they’ll make it abundantly clear that the time in the gym is only half of the work. There is so much that you should be doing for yourself on a daily basis that will help you reach your personal training goals faster. Here are some tips for enhancing your personal training sessions.
- Mental Training – Adding mental training to your personal training regimen will help you to face your struggles head on, with a strong mind set. You can only do as much as your mentality will allow, and mind over matter will certainly come into play.
- Pre-Workout – Taking a pre-workout supplement will also help give you that extra boost to push through hard times in your workout, and will help your muscles go that extra distance to get better and stronger.
- Proper Nutrition – If you’re working with a personal trainer, then you already know this. In fact, your personal trainer should have created a weight loss plan that coincides with your workout plan, so that you’re giving your body the proper nutrients it needs to build muscle and get stronger.
When it come to enhancing your work personal training, there are many other things you can be doing. Take the time to put in effort outside of the gym and you can bet that your results will be much more dramatic, and well worth it. Not only will you feel good about yourself because of the changes you’ve made, but you’ll be proud of yourself for going into your fitness training with 100% effort.
Getting in shape is quite a bit of work, whether you’re in the gym or not. Getting physically fit is a serious commitment, which means you’re going all in, with 100% positivity. A part of going 100% in everything you do for your weight loss, is having proper nutrition. Making sure your body is well fed, is an integral part of getting in shape. They say it’s actually more effective than what you do in the gym. What you eat is what you are, so make sure that your food is matching up with your new found love for fitness training. When you think about the most effective ways to get in shape, how is it that nutrition is that important?
It’s important for a multitude of reasons, including
- Fuel – Your body needs something to burn, otherwise it will burn all of that muscle you are sweating to get. Make sure you’re feeding your muscles!
- Fat Burning – Many of the foods out there contain fat burning elements. Super foods like spinach and acai are great for getting in shape, and taste wonderful in a smoothie!
- Muscle Building – In order for muscles to grow, they need the proper elements. The vitamins and nutrients that can be found in healthy foods are exactly what your body needs to continue building muscle and tone.
Getting in shape feels amazing, especially if you’re eating right. If you’re looking to change up your fitness training, or want to create a new weight loss plan, contact the personal trainers at Midtown Trainers, and get signed up for a consultation today!
Ask you have read in our last two blogs, there are so many mistakes to be made on the gym floor. From people that are well versed in exercise, to those that are brand new to the world of fitness training, everyone struggles with one thing or another. Understanding this about exercise should serve as motivation to keep going strong. While making mistakes in your exercise can be harmful, it’s still a great thing to learn how to do the right way. Here are just a few more mistakes to be aware of, so that you can avoid them yourself.
- Taking On Too Much – If you admittedly have been less than active, then it’s important that you wean yourself on to exercise. It’s important that you push yourself, but it’s equally important that you know your limits. Pushing your body too hard can lead to an injury, as well as diminished motivation to continue your weight loss plan.
- Making Excuses – Whenever you aren’t feeling up to the gym, it’s important that you’re able to step up to the challenge, and kick yourself in the butt. Making excuses for not working out means you have to start all over again, and typically leads to more excuses for not to working out in the future.
- Not Drinking Enough Water – Obviously this is hazardous to your health. Your body needs water to function properly, and it needs even more when you exercise. Feed your body fuel for the fire!
- Skipping The Cool Down – This is absolutely essential to fitness training. Just as your body needs time to get ready for exercise, it needs time to come down from a high heart rate as well. Not cooling down leads to soreness, making your next workout harder than it needs to be.
These top ten mistakes in fitness training happen to everyone, but educating yourself on what the mistakes are can be very helpful. It’s also very helpful to get a personal trainer to help you reach your fitness goals. Look into hiring one to help with your weight loss goals today!
Welcome back! In our last blog, we told you about the top three of ten mistakes that people make in their fitness training. Executing a weight loss plan is not easy. From the effort you put into each rep of every workout, to the meal planning and nutrition, it requires hard work. We’ll continue to tell you about the many mistakes that one can make when getting back into shape.
- Rushing – Many people rush through their reps when first getting back in the gym. Not only does this show that you’re not challenging yourself, but it shows a lack of dedication. Your reps should be done slowly, because it should be hard. You should also be taking your time with your reps to avoid injury.
- Leaning – We see this happen all the time. People working out on cardio machines begin to lean and hang onto the rails on the machine. This is completely ineffective for a workout.
- Skipping, Or Passing Up Ab Workouts – This is a huge mistake, While it may be one of the most difficult aspects of your workout, it’s also the most rewarding. Strengthening your core not only looks great, but feels great. Every other bit of exercise you do will be that much more effective when you have a strong core. We recommend that you avoid ab machines, as you tend to use your head, neck and shoulders, more than your core for those.
When working towards weight loss, it’s important that you fully commit. Do your research before every workout, or ask a personal trainer. Stay tuned to our next blog about even more mistakes people make in their fitness training.
For many of us, exercise has been ingrained in us since we were in gym class in grade school. But for those of us that haven’t really worked out seriously or regularly in a very long time, we can make some common mistakes that lead to ineffective workouts, or even worse, no results! Here are some of the most common mistakes people make in their fitness training.
- Not Stretching – Before any type of exercise, it’s important that you prepare your body for physical activity, regardless of what it is. Not stretching can lead to injury, either short term or long.
- Not Warming Up – Warming up is essential to your fitness training. A warm up not only gets your muscles prepared for more rigorous movement, but it also gets your heart ready as well. You can get your heart rate up in your warm up, so that you can keep it at high levels when exercising.
- Improper Form – For those of us that haven’t ever worked out, or haven’t worked out in a long time, it can be an easy mistake to make. You might not be able to feel that your movements and form are incorrect, or might not even know what you’re supposed to be doing on that machine, either way, it’s detrimental to your health. Improper form can lead to injury that lasts a lifetime.
One of the best ways to avoid these mistakes is to hire a personal trainer. They can create a weight loss plan that teaches you not only about exercise, but about nutrition as well. Stay tuned to our next blog for more on the most common mistakes people make in their fitness training