The Post Workout Mistake You are Probably Making…And no,it has nothing to do with streching or refueling

Thinkstock
Thanks to Women’s Health for these ofter overlooked health and fitness tips
If you’re like 99.99% of women in America, you probably own an amazingly comfy pair of workout pants. These tights or capris are so wonderful, in fact, that you wish you could wear them to work, but since you’re not looking to have an HR meeting anytime soon, you settle for wearing them to work out. And then, you know, for 3 hours after your workout, because they’re so comfy that YOU CANNOT TAKE THEM OFF. EVER.

Well, hate to burst your bubble, but not showering right away, a.k.a. keeping your workout clothes on after you exercise for as long as humanly possible, is actually really bad for you—it can cause yeast infections, much like keeping on a wet bathing suit for too long, explains Trina Warren, a certified personal trainer and Pilates Instructor at AYC Health & Fitness in Kansas City. And it doesn’t even matter if you exercise inside a toasty gym or the chilly outdoors—both are bad. “It’s the overall dampness of your workout gear plus the sweaty undergarments that trigger the infections,” Warren explains.

Her advice? Take a shower immediately after your sweat session. This is extra important if you worked out outside and you have environmental allergies, like grass allergies or hay fever, because pollen (an allergen) sticks on your clothes and hair.

Or, if you know you’re going to be running errands afterward and won’t have access to a shower ASAP, at least opt for workout clothes made from synthetic fabrics that are specifically designed to get rid of sweat and keep you cooler and drier. That is, stay away from cotton—that material is the worst because it actually retains sweat and moisture, keeping you sticky and stinky for longer until you shower.

When and How You Exercise Makes A Difference

Afternoon Fatigue Face Plant at Your DeskEverybody knows a basic tenant of good health is exercise. You either move it or you lose it.  Even regular exercisers run into plateaus where progress seems minimal.  New research shows that when you exercise has a big impact on your results.

Fighting fatigue in the afternoon can be as easy as knowing when to work out to capture the post exercise boost.  If that’s not enough to solve your energy level blues here are 10 Reasons Why You’re Not Seeing Better Results At The Gym

Why Squats Are So Awesome And How To Do Them Right

Thanks to  Jennifer Mosscrop for this squat primer. Be sure to check out  The Ultimate Squat Guide: 35+ Squat Exercises

man doing a full squatSquats. They never get easier. Every time my kickboxing instructor tells the class to do 10 power squats, I shutter because I know it’s going to hurt. I also know that squats are one of the best workouts for your body, so I grin and bear it.

 

Squats not only build muscle in your legs — including quadriceps, hamstrings and calves — but they also strengthen connective tissue, preventing injury in areas like your knees and ankles. It’s a functional exercise, so the more you do now, the better off your body will be when you’re older. The best part about squats: They lift your butt to make it look fantastic!

Don’t forget the fantastic aerobic benefits from doing squats. Try fives sets of twenty five without weight or a weight  you can work with. You won’t believe the capacity.

 

Technique

There are so many types of squat variations out there. However you choose to do them, be mindful of your form — otherwise you’re risking injury.

Squat in front of a mirror and look for the following in your form:

  • Tilt your hips back while you squat your butt down (like you’re sitting in an imaginary seat).
  • Keep your core tight throughout the whole exercise.
  • Hold your arms at shoulder level or extend them out.
  • Knees should never pass your toes.
  • Feet should always be flat on the floor. (you should be able to wiggle your toes throughout the squat)
  • Weight should be concentrated on your heels.
  • Knees should always be pointed at same direction as toes.
  • Inhale as you squat down; exhale as you come back up.

Here’s a quick video to use as a visual aid:

10 Reasons Why You’re Not Seeing Better Results At The Gym

Reprinted from SkinnyMom.com

When you eat and exercise is also key to maximizing your body’s ability to absorb nutrients and process the enormous number of chemical operations on the nutrients available at any instant in time.

Perhaps just as important as what you do is what you think, feel and experience in each moment.

Don’t forget the power you have over the meaning you’re making about what’s occurring. Opinions and judgements about your results have an impact on your experience.  Sorting for the wins each day is more powerful than looking for more evidence that you’re not getting the results you want.

These tips are a good place to start. See what areas you can improve on and start seeing the results you’ve been looking for! That’s what playing the “Is It Healthy?” Game looks like.

Exercise can be a great way to feel better, be healthier and reach fitness goals; but for some people who want to see physical results, it can seem like it may not be working. There’s a point in time where the phrase “it takes time” expires.

Here are a few tips from A Calorie Counter and Spark People on why your workout may not be yielding results and what you can do to see a change.

 

1. Are you eating too much?

Weight loss is a simple equation of eating fewer calories than you burn in a day. If you’re not ending the day with a calorie deficit, you won’t be losing weight. Instead you’ll be just maintaining or even gaining weight. Try keeping a thorough food journal with what and how much of everything you eat for a week. You’re probably eating more than you think!

 

2. Pounds vs. inches

How are you measuring your progress? If your workout routine includes weight training, you’re most likely adding muscle mass and subsequently changing your body composition. Since muscle weighs more than fat, relying on the scale alone may not be giving you an accurate reading of your progress. Taking measurements of your arms, thighs, mid-section and hips on a biweekly basis may paint a different picture of your success!

 

3. Change it up

“If you do what you’ve always done, you’ll get what you’ve always got.” This well-known adage is especially true of your fitness routine and diet. If you’ve hit a plateau, you may need to change up your routine and increase the intensity, as well as adjust your daily calorie intake. The less of you there is, the fewer calories you need.

 

4. You’re only doing cardio

Forty-five minutes on the elliptical may feel like a good workout, but without weight training, you’ll never change your body composition by adding more muscle. A greater muscle mass increases your daily calorie burn, leading to a lower body fat percentage and a leaner you. If you love cardio, try a kettle bell class or circuit training in place of typical weight training.

 

5. Falling for the flavor of the week

Making too many changes too quickly can be just as detrimental as getting stuck in a rut. Ballroom dancing may be the latest fitness craze, but it may not be the calorie burn or weight-training routine you need. Figure out what works for you rather than for everyone else, and stick with it.

 

6. Fact vs. fiction

Are you doing or trying? You may feel like you’re eating healthy and exercising regularly, but a well-kept food and exercise journal may tell a different story. Take a close hard look at your food choices and fitness routine and see what is really going on and where you can make improvements.

 

7. You’re rewarding yourself with food

It’s awesome that you just ran 3 miles, but rewarding yourself with a Starbucks Frappuccino will do nothing but negate all your hard work. Rather than food, try setting a long-term goal and reward yourself with a gift when you reach your goal.

 

8. You’re not working hard enough

Are you challenging yourself with your workouts? If you’ve found yourself getting through your fitness routine with less or minimal effort, it may be time to take it up a notch. Add weight training, high-intensity interval training or a faster pace on the treadmill to keep your workouts challenging and you seeing results.

 

9. You’re working too hard

As crazy as it sounds, working out too hard can be detrimental to meeting your fitness and weight or body measurement goals. Make sure to take at least one rest day a week, drink plenty of water and eat nutritious foods to replenish your muscles after a hard workout. Remember you want to build muscle, not break it down without recovery.

 

10. You’re not getting enough sleep

Few of us can say that we get the recommended eight hours of sleep a night. Although it may be hard to forgo productivity for sleep, your efforts for a good night’s sleep will pay off in the long run. Lack of sleep can lead to hormonally charged weight gain and poor workouts due to fatigue and lack of concentration. Set a sleep schedule complete with a bedtime and wake time, and stick with it.

These tips are a good place to start. See what areas you can improve on and start seeing the results you’ve been looking for! That’s what playing the “Is It Healthy?” Game looks like.

 

By providing the “skinny” on healthy living trends, Skinny Mom educates, supports & motivates moms to live their healthiest lives. Skinny Mom provides readers with the latest and greatest healthy living content, products and food and fitness planning through Skinny Mom’s Monthly Membership. Connect with Skinny Mom through FacebookTwitterPinterest and Instagram.

Superfoods cover image

Play The Is It Healthy Game!

Read Nutrition News

Making Healthy Choices Easier Than You Think

You have Successfully Subscribed!