Do you feel tired, distracted and tense in the late afternoon? This is common, especially at work, and even more often at sedentary jobs. Many people complain that the hours after lunch drag on, and that they are fatigued and have difficulty getting things done.
How Can I Have More Energy?
If you get the afternoon slump, one way to beat it is to take a lunchtime walk. Studies show that people who take a brisk walk during their lunch break report feeling more alert, more positive and less stressed out.
Those involved in the study walked at least three times a week, and answered several questions immediately after walking regarding energy levels, mood and concentration. Their answers revealed that although there are plenty of long-term benefits to walking, such as better cardiovascular health and weight loss, there are immediate benefits, too, in mood, energy and focus.
It can be hard to squeeze activity into your lunch, especially if you’re accustomed to working through your break, eating at your desk or skipping lunch altogether. It may seem like working through your lunch hour helps you accomplish more, but if you’re crashing around two o'clock your productivity may not be what you think it is.
How Much Walking Do I Need To Do?
The studies showed that the lunchtime walkers saw benefits regardless of how fast or slow they walked. The participants walked at least three times per week for about 30 minutes. If you have a shorter lunch break, even a 10- or 15-minute walk will yield results. Another option is to incorporate a complete workout into your lunch break.
Should I Go To The Gym At Lunch?
If you have a longer lunch, a quick trip to the gym may be the perfect place to spend it. A lunchtime workout can give you a much-needed break from sitting, and can boost mood and productivity.
If you’re looking for the perfect lunchtime workout routine, one that maximizes results in a minimum amount of time, consider working with a personal trainer. Ralph Roberts can put together a customized workout based on your current level of fitness, your time frame and your goals. You can do this workout on your lunch break, maximizing your time and reaching your goals. Find Ralph Roberts at the Downtown Athletic Club in Amarillo.
Studies have shown that almost everyone gets some amount of benefit from exercise – and many people find it enjoyable, as well. But it is possible to overdo it. Excessive exercise will do more harm than good. We can injure ourselves by exercising too much, and instead of getting fitter and healthier, become weaker and more exhausted. Giving your muscles rest is just as important as working out regularly. Consider the following facts on overdoing your workouts.
Effects Of Overtraining
All types of athletes are susceptible to overtraining. Indications you’re taxing your body too much include:
Ways To Avoid Overtraining
For more information on ways to stay in shape, contactRalph Roberts at the Downtown Athletic Club in Amarillo. He can provide you with a fitness plan that will not overtax your body.
This is a plea trainers often hear from new clients. For people who like to drink on occasion, the thought of giving up that pleasure is a struggle. It makes many ponder whether weight loss is actually worth giving up the alcohol.
The good news is that you can lose weight without giving up alcoholic beverages. It is all a matter of how you do it.
Why Is Alcohol So Questionable Where Weight Loss Is Concerned?
Pure, undiluted alcohol contains 7 calories per gram. That is almost twice the 4 calories per gram carbohydrates and proteins have. It is just under the 9 calories per gram that fat has. That is why it is so easy to grow a “beer gut” drinking too much alcohol.
Now, when it comes to classifying alcohol among nutrients, it is usually treated as a carbohydrate since it normally derives from sugars found in grains, fruits or vegetables.
How Can You Lose Weight While Still Enjoying A Drink?
Always have something to eat when you drink. If you drink on an empty stomach, you may find that you get ravenous after a little while. The empty carbohydrates in the alcohol will cause blood sugar levels to soar. At some point, the high will come crashing down, making you feel like you could eat a bear. Eat a good meal before going out to drink. This will prevent the crash. It will also slow down how quickly the alcohol is metabolized.
Limit the number of drinks you have in a night. One or two drinks should be your limit. Trying to down an entire week's worth of drinks in one night is a recipe for disaster. You are consuming large amounts of empty carbs. Those extra calories are going one place – around your waist.
Choose your drinks wisely. Some alcoholic beverages contain more calories than others. Here is a partial list of some favorite alcohols and their calorie counts:
Eat a healthy diet. Get exercise. Those are both common recommendations for weight loss. But, what about getting a good night's sleep?
Studies over the past few years has found a direct link between getting restful sleep and losing weight. The studies found that the majority of people who are overweight or obese also sleep fewer hours than normally recommended. The research has shown that sleep deprivation may actually lead to weight gain.
Why Does Sleep Affect Weight?
When you’re asleep, your body uses the time to rebalance certain hormones in your body. If you don't get enough sleep, your body does not have the time to get rebalanced. This leaves your hormones out of balance. Now, having a bad night's sleep on occasion is not a big deal. The body will recover when you get a good night's sleep.
However, chronic sleep deprivation, like that caused by insomnia, can lead to ongoing hormone imbalances. That is what leads to weight gain and trouble losing weight.
What Hormones Are Affected By Sleep Deprivation?
There are four hormones that can get out of balance with sleep deprivation:
Health and fitness can at times seem complicated. The reality is that much of what works is really basic stuff. Yes, there are advantages to more elaborate fitness strategies – high-tech health and workout systems and expensive supplements – but overall, staying healthy and fit doesn’t have to be complex.
How Can I Get Healthier?
One of the easiest ways to increase your health, stay fit, live longer and control your weight is to sit less. It's true. People who sit for more than six hours a day are at a higher risk for heart attack and obesity and may live 15 years less than their non-sitting counterparts, one study suggests.
Sitting causes poor posture, limits circulation and increases likelihood of injury. By sitting less, you can dramatically improve your health in both the short and long term.
How Can I Sit Less?
It may seem unrealistic to limit your sitting, but it can be done. The biggest challenge is the workplace. Here are some tips to reduce or even eliminate sitting:
In addition to limiting your sitting, a good exercise program can help you stay healthy and look great. If you are looking for a new workout program or new ways to incorporate health and fitness into your life, consider a personal trainer. Ralph Roberts is a personal trainer with years of experience helping people get in the best shape of their lives.
He can develop a custom workout and nutrition plan just for you, based on your goals, lifestyle and current level of fitness. Not only that, but he can provide encouragement, feedback and motivation to help you get where you want to be, faster.
Many of us reach for our headphones before beginning a workout. You might have one specific song that gets you pumped up to lift weights, or a whole playlist to motivate you during a long run. However, there's more to the music-exercise relationship than you may realize.
Increase Your Running Pace
If your goal in choosing a playlist is to improve your personal record time, the key is to choose songs with the right tempo. Humans naturally follow the tempo they're hearing. By choosing songs with a fast tempo, your pace will follow and you'll find yourself shaving minutes off your time. Research has shown that those who set their pace according to the music they're listening to increase their endurance by up to 15% without noticing the difference.
Create Your Playlist
How can you find the music that will help you reach your optimum performance? Technology can help. For those who want to keep their pace while jogging, songs with a tempo of 120-140 beats per minute tend to be the best. For those who want to increase to a sprint, a tempo of over 150 should do the trick. Try out apps like BPM Detector to search your music for the best songs to add to your playlist. I listen to Imagine Dragons and Metallica on days that I’m really trying to push my limits.
Other Benefits Of Working Out To Music
Those who choose to coordinate their music to their workout will notice more benefits than just improving their time. Over time, there has been plenty of research to show how music affects health and mood. Those who listen to upbeat music when exercising show a positive change in blood pressure and metabolic rate. Changes in mood, stress levels and fatigue are also noticeable.
Ease Recovery Time
Just as music with a fast tempo can help you speed up your run and increase your heart rate, songs with a slower pace are great for cooling down after an intense workout. Research shows that switching out your music and enjoying more mellow songs while cooling down can help to calm the nerves. This reaction affects several organs, allowing your entire body to relax and recover from the workout.
Get the Most Out of Your Workouts
A combination of great music and customized workouts will leave you feeling healthy and strong, as well as happier and less stressed. Make the most of your time spent working out with a solid playlist and a custom exercise plan that allows you to fit exercise into your schedule. Learn more when you meet me, Ralph Roberts, at the Downtown Athletic Club in Amarillo.
Wearable fitness devices are one of the most popular innovations to hit the fitness world in recent years. They offer a way to track your activity levels throughout the day and to gather information that can be useful for getting fit and staying that way. While very popular, there is still some question as to how well they work.
What Are Wearable Fitness Devices?
You can find these devices come in two forms. The first is a dedicated device that you wear on your wrist. The second is an app that you can add to your phone.
The dedicated devices, like the Flex by Fitbit and the FuelBand by Nike, look much like a wristwatch. Inside each device are a bunch of sensors that can track a person's movement and acceleration. This allows the device to track steps and other relevant data.
The smartphone apps, like Moves by ProtoGeo Oy and Health Mate by Withings, use the built-in sensors already present in the phone to gather data about what is happening around the person carrying the phone.
Do Wearable Fitness Devices Really Work?
The main thing that wearable fitness devices do is motivate the person wearing them. With information readily available, it is easy to track how many steps you walk in a day, how many calories you burn, etc. This makes it possible to mark progress and to strive towards reasonable goals every day.
The problem lies in the accuracy of these devices. One study, done at the University of Pennsylvania, analysed just how accurate these devices really were. They brought in 14 people of random ages and fitness levels. They gave each individual several wearable fitness devices as well as two phones filled with the fitness apps. They had each individual do several walks on a treadmill, some at 500 steps, others at 1500 steps.
The results showed a high level of inaccuracy when it comes to measuring steps. The wearable devices showed anywhere from 2 to 23 percent less steps than the person actually walked. The phone apps were a bit more accurate with a variance of 6 percent above to 6 percent below the actual step count.
What does this mean? If you think you are going to get an accurate step count from the wearable fitness devices or apps, think again. However, if you are just looking for a way to keep yourself motivated, these devices can help you keep on track.
If you want to get fit, hiring a personal trainer is a great way to start. Contact Ralph Roberts. He provides fitness services to residents of Amarillo and surrounding communities.
When it comes to fitness, particularly weight loss, most people are eager to find ways to speed up the process and make it easier. While there are no quick fixes, there are some surprisingly simple ways to increase your results, get healthier and make your workout and diet efforts more effective.
How Does Water Intake Affect Weight Loss?
Water affects weight loss in a couple of different ways. First, if you are dehydrated, it means your kidneys aren't functioning properly. When this occurs, your liver, which is responsible for metabolizing fat, can't do its job as effectively because it is busy trying to remove toxins. Staying hydrated ensures that your kidneys and liver are functioning optimally, which means that your body is better able to rid itself of toxins and burn fat.
Getting enough water also means that you feel fuller, longer. Of course, a glass of water won't replace a meal, but if you’re feeling hungry and you drink a full glass of water, it can help curb appetite. In addition, getting adequate fluids boosts energy and metabolism, which supports overall health and activity levels. You simply won't have the energy to workout if you are dehydrated.
Watch Out For Hydration Stealers
The best way to hydrate is with water. Drinking beverages such as coffee, tea, soda and alcohol can rob you of your hydration. Coffee and tea have a diuretic effect that can cause you to lose valuable water. Alcohol has a similar effect.
How Much Water Should I Drink Each Day?
There are varying opinions on this. Some experts advocate drinking eight 8-ounce glasses of water per day. Others encourage more and some say less. Individual water intake may vary from person to person. The most important thing to do is drink when you feel thirsty, or before you feel thirsty. Thirst is your body's way of telling you that it needs water.
Be sure to increase water intake when you are active and when it is hot outside. If you’re sweating, you need to replace those fluids.
If you forget to drink water, set reminders on your phone, leave yourself notes or devise a system that lets you know how much water you have consumed in a day.
How Personal Training Helps Build Good Habits
If you are struggling with developing good fitness and nutrition habits, a personal trainer can help. Change isn't easy. If you’re trying to achieve your fitness goals and are having trouble, personal training can give you the boost you need. Ralph Roberts can create a custom fitness plan for you that fits your lifestyle. You can find Ralph Roberts at the Downtown Athletic Club in Amarillo.
Everyone’s been through it. You wake up one morning and you’re feeling a bit under the weather. You debate on whether you should carry on with your workout (business as usual) or if you should stay in bed and hang up the running shoes for a bit. Figuring out when and when not to workout while sick can be a pretty tricky decision. Don't worry, we have a few simple tips and tricks that will make it easier to make that determination.
Exercising With A Cold
Doctors agree that it is perfectly fine to exercise with a cold. In fact, most doctors seem to think exercising can make those who are sick feel better, if they are already involved in a regular exercise routine. A cold focused in the head is usually mild and it may be beneficial to workout. Sore throats, a clogged head, or runny nose are generally pretty mild symptoms that could be helped by getting in the gym and running.
Doctors advise taking it a bit easier, and listening to your body when you are sick. Most seem to agree you should only do what you feel up to doing, and should avoid pushing your body too hard while ill. Even a mild illness requires your body's resources to fight off, so pushing yourself in the gym could take precious resources away from fighting the illness.
When Not To Exercise
While many doctors seem to agree that exercising with a mild cold is probably a good thing, exercising when you are much sicker is not advisable. Doctors say exercising with a fever is a bad idea. When you exercise, you raise your internal body temperature. This is fine when you are at optimal health, but if you already have a fever, raising your core temperature more can make you even sicker.
Experts also advise against working out when you have a respiratory illness that has settled below the neck. If you have bronchial tightness, a cough, body aches and fatigue, it is best to wait out the symptoms before returning to your normal exercise regime. It is also a good idea to avoid a new exercise routine while you are in the throes of an illness.
If you are interested in learning more about exercise and listening to your body, contact Ralph Roberts. Ralph Roberts is a personal trainer in Amarillo with years of experience working with a wide demographic of people at all different fitness levels. He can answer all of your fitness questions and help you get the body you've dreamed of.
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