Beat Muscle Soreness
Delayed onset muscle soreness is expected in the 24 to 48 hours following a challenging strength workout. It’s in the time following exercise that the muscles repair themselves and get stronger. If you are experiencing excessive muscle soreness, try one or all of these solutions.
- Perform a longer warm up.
- Stretch longer at the end of your workout.
- Drink more water.
- Take a hot shower.
- Rest longer in between workouts.
If muscle soreness still persists, try this stretching exercise.
- While timing yourself, hold the muscles that are sore in a constant stretch for one whole minute.
- Relax the same muscle group for one full minute.
- Repeat steps one and two twice more, so that you have performed the stretch/rest periods three times. This exercise will take six minutes per muscle group, which seems like a lot of time, but the outcome is worth it.
Beat your genes!
Many people, especially women, believe that their genetics are their destiny. The belief is that if you come from thin stock, you will be thin. If your mother and grandmother were overweight you are destined to follow. But is that necessarily true? Thankfully a healthful lifestyle can help almost anyone overcome obesity and the health problems which usually come hand in hand with being overweight. Don’t just sit back and settle for a body you are uncomfortable in because you don’t think you can do anything about it! Empower yourself with the knowledge of a healthy lifestyle and then take action to help you beat your genes!
In some cases of genetic coding, a person is destined to have trouble with their weight. More often than not, it is the combination of genetic coding and the person’s behavior or environment which contribute to the overweight condition (such as abundant food supply and/or little physical activity.) Take a moment to do a truthful self evaluation of the things you are doing that are healthy and the things you are (or aren’t) doing that are making a negative impact on your overall state of health.
Families share diet and lifestyle habits that may contribute to obesity. What type of foods you were raised on? How active have you been through-out your life? What changes can you make to get you to your optimal weight and ﬁtness level?
Be aware of health complications that run in your family (i.e. heart conditions, diabetes, kidney problems, etc.). Take action now to prevent those diseases from becoming a part of your life. Sometimes disease prevention is the best motivator for doing all those things we know we should be doing. Determine to lose weight, eat healthy, and exercise not only for the changes that will occur in your outward appearance, but especially for the beneﬁts your body will gain on the inside.
Regardless of your genetic make-up and/or past health habits, you can take control of your lifestyle habits now. By taking care of your health you will look and feel your best. Not only will your health have improved, you will truely enjoy the change in your way of life!
Should you be taking an aspirin a day?
Low-dose aspirin has a different cardiovascular benefit for women than it does for men. Aspirin cuts men’s risk of heart attack . For women, the benefit is to reduce the risk of stroke. It has been shown that people who have had a heart attack can benefit from low-dose aspirin. But there’s ongoing debate over who — if anyone — should take aspirin daily to prevent a first heart attack or stroke.
Aspirin as a prevention for a first heart attack or stroke?
Men and women at elevated risk of cardiovascular disease can benefit from aspirin, but each individual needs to discuss this with his or her doctor before deciding to take aspirin. The decision to take daily aspirin is not a simple one because our biology is not simple. Weigh the benefits of taking aspirin against the risks by determining your personal risk of heart attack or stroke. Risk goes up as people accumulate risk factors for heart attack or stroke.
These risk factors include:
- Age. Starting at age 45, stroke/heart attack risk increases each year.
- Family history. A close relative who had a heart attack or stroke at a relatively young age raises your own risk.
- Diabetes. People with high blood sugar levels — whether or not they have full-blown diabetes — are at higher risk of heart attack and stroke.
- High blood pressure.
- High cholesterol.
- Smoking. If you’ve ever smoked cigarettes, you have a higher risk of heart attack and stroke.
We are built to move
On a cellular level, motion controls our systems. Exercise and your cells get stronger. Sit and your cells decay. It’s that simple.
This is a big deal when you realize that your body is made up of trillions of cells. Most of these cells live for a few weeks or months, and then are replaced by new cells in an endless cycle. Your whole body (apart from a few stem cells and brain cells) is brand new every three months.
You get to choose whether these new cells come in strong or weak. When you exercise your muscles release substances that travel throughout your bloodstream telling your cells to grow. Sedentary muscles send out a steady trickle of chemicals that tell your cells to decay since they aren’t being used.
True biological aging is a slow and graceful process. No one wants to live in and old, achy body. But you can live your whole life in a powerful, healthy body when you are willing to put forth the effort and keep moving!
One way to make sure that you get at least the minimum amount of all your vitamins and minerals is to take a multivitamin every day. There is quite a bit of evidence that multivitamins are important for general health, immunity, and well-being. Most people don’t get adequate amounts of vitamins in their diet. Processed foods, which make up a lot of the American diet, lose vitamins with processing. But, multivitamins set you up for a healthy baseline without toxic levels of these vitamins.
In the past:
Vitamins were traditionally useful in preventing deﬁciency diseases which luckily, we don’t really see in this country anymore. Still, vitamins are currently an important way to supplement your health.
Today vitamins are used to:
- Support normal organ and body functions
- Enhance immunity
- Improve cardiovascular function
- May even prevent cancer
Long summer days can help you lose weight.
Most people tend to set new diet and exercise goals for themselves at New Year’s. But the best time to start a diet and exercise program is in May.
Why in May?
- The days are very long, which makes your energy levels go up and your food cravings go down.
- You’re more likely to eat less and exercise more.
- When you get home from work it’s still light outside, which allows more time for you to go on that run.
- Many more fruits and vegetables are in season which makes them cheaper and more delicious.
- There are a wide variety of fun, outdoor recreational activities to get involved in.
If you have lost sight of your New Year’s goals now is a great time to jump back in to health and ﬁtness. Take advantage of the success this time of year can offer.