How to Set A Weight Loss Goal
BOOT CAMP FITNESS
How to Know When You’re Pushing Yourself Too Hard When You Exercise
Wellness Series - Using the popular program to kickstart your fitness program
3 Examples of Healthy Fitness Goals Is High Intensity Training Dangerous?
2Inspirenutrition.com January 2020 FREE
INSIDE THIS MONTH’S ISSUE Boot Camp Fitness: Wellness Series pg. 3 Is High Intensity Training Dangerous? pg.13 7 Tips For Those Who Want to Get Fit pg. 15 How to Set A Weight Loss Goal pg. 17 How to Know When You’re Pushing Yourself Too Hard When You Exercise pg. 18 3 Examples of Healthy Fitness Goals pg. 19
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Boot Camp Fitness
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Have you ever attended a fitness boot camp? Boot camps became popular several years ago when health and fitness experts realized the need that many clients had for an exciting kick start to their fitness programs. A boot camp is a self-contained fitness program that generally incorporates several types of exercise into one session. They’re exceptional for a number of reasons.
#1 Kickstart Fitness
that’s part of what makes them so motivating. It Boot camps are an exciting gives you a big push way to kickstart a fitness forward and then once program. One of the most you’re through it, you can difficult aspects of any choose how you move new habit is taking the forward. A boot camp first step. Boot camps help lights a fire and gets people take that first step you going in the right into a new fitness routine direction. or program. #2 Motivate They’re scheduled, planned out, and Finding motivation to often include group exercise can be difficult. participation. This makes Even if you have a really them much easier for good reason (like reversing people to get excited heart disease or type II about. Additionally, most diabetes) it can feel almost boot camps are set up in impossible to get out the a way that supports them front door. Boot camps are to incorporate several motivating for a number different types of exercise of reasons. They’re time (for example, strength bound; most boot camps training and HIIT) into one last 30 days. You know you session. This gives boot can exercise for 30 days. camp attendees the ability They’re also exciting to enjoy variety (and because it’s a new perhaps find what they exercise adventure. enjoy most) while also fast They’re generally quite tracking their fitness and challenging, which can weight loss. be exciting and a great way to get started on a The thing about boot new fitness program. Boot camps is that the pace camps are programmed of them isn’t sustainable so you have to do little for most. You’re not likely more than show up. And going to work out at this they don’t require any pace or level forever – and specialized equipment. 4
#3 Time Bound and Manageable It’s quite difficult for many people to think about creating an exercise program that continues forever. It can be too much. However, a boot camp is generally time bound. It lasts for 30 days (or less). This selfcontained amount of time makes a boot camp feel more manageable. Yes, you may very well go on to create a fitness program that feels manageable after the boot camp is over. However, the boot camp itself creates confidence and sets you up for success. #4 Fun Exercise is a four letter word for some. It’s hard. It’s uncomfortable. You sweat. You breathe hard. And you’re sore the next day. It’s not fun. But a boot camp actually makes fitness fun. Boot camps embrace variety so you’re not doing the same thing all the time. They often include others so you’re exercising with a group,
which can make it much more fun. And there’s music. And it should be mentioned that when you find an exercise program that works for you, fitness does become something that you enjoy. It can take a little time and it’s a process to get there. But eventually exercise can be fun and a boot camp can help you get started on the right foot.
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• You can also do a oneminute push up and squat. See how many you can do of each movement in a minute.
because you’re going to want to take notes, jot down ideas, and start creating your plan. In fact, this first step requires you to set some goals. Step #1 Goals
Write these numbers down and tuck them away in a drawer. You can weigh, measure, and retest What do you want to after your month of boot accomplish with your camp exercise. boot camp? Tough question, right? #6 Variety Well we just talked about the six benefits of boot Boot camps embrace camps. Did any of those variety. You may be doing benefits ring true for you? #5 Quick Results yoga, strength training, Did they make you feel and HIIT in one boot motivated or excited to When you exercise every camp session. This helps create your own boot day for an hour and you’re you get fit faster and it camp? enjoying several different makes it more enjoyable. types of exercises, you’re Additionally, because Maybe you liked the idea going to see results. It you’re not working the of it being time bound, or doesn’t matter where same muscle groups in maybe you liked the idea you’re starting from; a the same way day after of fast results. Maybe both boot camp will start to day, it gives your muscles resonated with you. Write change your body. time to strengthen and down some ideas about In fact, it’s a very good heal without forcing you what you might want to idea to set a baseline so to take too many rest days. achieve with your boot that you can measure your camp. For example, maybe results. You now have six strong you haven’t been able reasons to create your to create a lasting fitness • Weigh yourself before own boot camp and you program for yourself and the boot camp. know a little bit more you believe that a boot about what to expect. camp will help you dive • Test your endurance Next, we’re going to dive in and create that habit. with a one-mile walk/ into the five steps you’ll Great, that’s a goal – to use run for time. want to take to create a boot camp to help you your own DIY Fitness Boot create a regular exercise • Measure your chest, Camp. Grab a notebook routine. waist, and hips.
It’s also quite possible that you want to use a boot camp to: • Get over a fitness hurdle • Move beyond a weight loss plateau • Add some excitement or joy back into your exercise program • Find a new way to exercise that you enjoy And maybe your goals are already measurable. Maybe you want to lose 10 pounds or drop a pant size. Your goals are your own and they matter. Your goals will help you stay motivated and they will help you track, and celebrate, your success.
camp they’re already time bound because you have 30 days. We’ve talked about measurable already, but let’s give another example. Let’s say that you want to get over a fitness hurdle. Maybe you want to be able to lift more weight or run faster or maybe you want to be able to hold a yoga pose for longer and increase your endurance. To make these goals measurable you’ll need a baseline for where you are right now.
For example, if you want to hold a handstand for longer, how long can you hold it now? Now comes the difficult part. You need Set Smart Goals. Smart your goal to be attainable/ goals are measurable realistic. So is it possible goals. They are to go from a 10 second quantifiable. So a goal of handstand hold to a 10 losing 10 pounds might minute handstand hold? be a smart goal because Or would a 60 second it is measurable. You can handstand hold goal be see at the end of 30 days if better? You get to decide, you’ve lost 10 pounds. because you’re the only one that knows what is However, there are other reasonable for you. components to Smart Goals. They need to be Relevance simply means specific, measurable, that the goal you set is attainable, relevant, and related to your boot camp. time bound. With a boot Write down your goal for 6
your boot camp in your notebook. You may also want to think about why you chose that goal. What is your motivation? If your goal requires improvement, for example, a faster mile or weight loss, set a baseline and write that down too. What is your mile time right now or what do you weigh? Put this information aside for now and let’s talk about the next step, which is getting organized and creating your boot camp plan. Step #2 Getting Organized This is the first step in the planning phase and after you take Step #3 (which is where you begin to create your bootcamp workouts), you may revisit this step and finalize it. For now, let’s take a look at the six components of getting organized and planning your boot camp. Location Where are you going to do your boot camp? You don’t have to choose one location, but you should
have a general idea about where you’re going to do your workouts.
the rest of your day. If you wait to work out later in the day, life easily gets in the way.
a notebook that you keep next to the scale. Regardless of your goal, it’s a good idea to track and For example, are you measure your results. If going to do them in your However, you know your goal isn’t measurable, garage or in your living yourself best. Decide what then a journal entry is a room? Are you going to day each week you’re good idea. do your workouts in the going to take off and then local park? It’s entirely decide what time you’re For example, let’s say that possible that you might do going to work out each your goal for the boot your workouts in several day. camp is to find joy in locations. exercise again. Great. So, Measuring and Tracking every day, write down For example, one day a your thoughts on your week you might go to the You’ve set a goal, right? exercise that day. Did you local track. One day a week Now decide how you’re enjoy it? Why or why not? you go to the pool and the going to measure success This process will help you other days you’re either and how you’re going to figure out how to move at the park or in your track your results. forward and help you stay garage. Again, you can Let’s use weight loss as aware of why you’re doing finalize your location(s) an example. Let’s say your boot camp and your after you’ve created your that you want to lose 10 ultimate goal. workouts. For now, have pounds with your boot an idea about where you camp. When it comes to Accountability want to work out and measuring and tracking, what’s available to you. the questions you need to Okay, let’s be honest for answer are moment and say that if Schedule • How often will I weigh you’re doing your 30-day myself? boot camp in your home, When are you going to • When and where will I no one is going to know if work out? Meaning what weigh myself? you skip a workout. days of the week and • How will I track the what time of the day? information? There has to be some Recommendation time... type of accountability, to work out six days a week Your answers might be help you stick with your with one day of active that you weigh yourself workouts and see the 30 rest and workout in the every Friday morning days through. Let’s look at morning so you get it using your bathroom scale some ideas that work well done and can take care of and you write it down in for others: 7
Public Announcement Tell everyone, including co-workers, family, friends, and social media, that you’re doing a 30-day boot camp. You might even post your workouts on social media and share your thoughts as you work through the process.
join you, do the workouts, and have everyone post their results each day.
the time. Nutrition - Also consider how you’re going to fuel for your workouts. You don’t want to exercise on a full stomach so plan well. For example, if you need to eat before you work out, try eating 1-2 hours beforehand. Plan your hydration and make sure you have something appropriate for after your workout. You shouldn’t necessarily be hungry after your boot camp workout.
Money - Your DIY boot camp doesn’t cost you anything (unless you buy new equipment). However, you can create some type of monetary accountability for yourself. Calendar - Hang a For example, maybe you calendar on the wall in a put $20 in a jar every prominent place. Every time you miss a workout day that you work out, and that money goes to place a large X on the day a political candidate or or use a fun sticker. As the a cause that you dislike. days go by and you see You’ll feel motivated a pattern of X’s on your because you don’t want to However, if you haven’t calendar, you won’t want give them your money. eaten in several hours to skip a day and break the or if it is mealtime after chain. Equipment - What your workout, then make equipment, if any, do you sure you get the right Friend - Invite a friend or need for your boot camp? amount of food in your ten to do the boot camp If you know already that body. There’s a tendency with you. This will require you’re going to want or to overeat after a workout. some additional planning, need some things, start You shouldn’t be starving but having others do the making a list. Otherwise, and should be able to boot camp with you helps revisit this section of your eat a normal meal. If you you feel accountable plan after you’ve created are really hungry postto someone other than your workouts. Know workout, take a look at yourself. When doing a that you can find lowhow you’re eating before boot camp with a friend, cost fitness equipment at your boot camp workout. you can do the workouts secondhand fitness and together. Or you can do exercise stores. the workouts on your own At this point you should and share your results Fun stuff - Start creating have the outline for a with your friend. You can your playlist for your pretty solid boot camp also do this type of group workouts. If you like fitness plan. You know when accountability on social clothing and want to get you’re going to start and media. Invite people to something new, now is when you’re going to work 8
out. You have created systems for accountability and measuring/tracking. You also have a plan to make it fun and to make sure you’re properly fueled. The next step is to start creating your boot camp workouts! This is going to take the rest of the guide and then we’ll wrap up with a quick look at how to follow through and the steps to take after your boot camp is over. Step #3 Finding/Creating Your Workout Program
Workout: • 1 minute of burpees • 1 minute of jumping squats • 1 minute of burpees • 1 minute of jumping lunges • 1 minute of burpees • 1 minute of push-ups • 1 minute of burpees • 1 minute of sit-ups Rest 4 minutes and repeat Cool Down: Jog/walk for 400 meters
Head, Shoulders, Knees, and Toes - Boot Camp Burpee Buster - Boot Camp Workout #2 Workout #1 Equipment: Equipment: None • Jump rope • Dumbbells - 5-20 Warm Up: pounds • 400-meter jog (.25 mile on a treadmill) Warm Up: • 15 jumping jacks • Jump rope 50 singles • 15 good mornings (or one minute) • 15 mountain climbers • 10 arm circles forward, • 15 slow squats 10 arm circles backward • 5 push-ups from knees Repeat 3x – This should • 5 squats take no longer than 10 • 5 lunges minutes, but keep in mind Repeat 3x this is a warm up. Take it easy the first round, go Workout: a little harder (but still at • 10 Deadlift Row - Stand warm up pace) the second with feet hip-width round, and push it a little apart and knees slightly more for the last round bent, abs engaged, 9
holding dumbbells. Hinge forward, bringing chest toward the floor, keeping spine naturally straight. Bend your elbows and pull the dumbbells to your sides, squeezing shoulder blades back and together. Extend arms to return to starting position. • 20 Standing Shoulder Press - Standing, core and legs tight, hold a dumbbell in each hand. Rest the head of each dumbbell on the same side shoulder. Take deep breath, hold it, and press the dumbbells straight up until arms are straight. Arms should be next to your ears. Lower to shoulders and repeat • 30 Dumbbell Pushups - Dumbbells on floor, lie on the floor on your stomach. Place the dumbbells in your hands and position them just outside of your shoulders. Tighten your legs and core so your legs lift off of the ground. Take a deep breath and push-up into plank position. Take care to keep your core tight and try to keep
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your elbows close to your body, rather than winging out. If you are unable to do a pushup from your toes, then perform the movement from your knees, taking care to keep your core tight and your back and hips in line - no worming pushups! Or do as many as you can from your toes then switch to your knees. • 40 Weighted Lunges - Dumbbells in hand, perform 40 lunges, 20 each side. • 50 Weighted Squats Holding one dumbbell in both hands in front of you, squat until your hips are parallel to your knees, or below. Push your knees out, keep your back straight, and stand up. If you need assistance, squat to a chair or a box adjusted to your desired height. • 60 Butterfly sit ups Sitting on the ground, bend your knees, let your knees fall open and your feet come together. Lie back on the ground, you can place your arms overhead and use the momentum of swinging them up
when you sit up to help you. Touch your toes and repeat. Note: an abmat can help your back and core stay in alignment. You can also use a rolled up towel or a small lumbar pillow. • Then - Accumulate 70 seconds of plank from hands or forearms. Cool Down: Walk for 400800 meters (1/4 to 1/2 mile) Quick & Dirty - Boot Camp Workout #3 Equipment: • Light dumbbells (5-10 pounds) • Stable chair or box for dips Warm Up: 5 minutes of rowing, jogging, or on a bicycle - slow warm up pace initially, slowly pick up the pace a little bit each minute. Workout: Perform 60 seconds of each movement: • High knees • Butt kickers • Deadlift rows - Use your dumbbells for this movement • Jumping jacks
• Jumping squats • Jumping lunges • Wall sit • Crunches or bicycle crunches • Left side plank • Plank • Right side plank • Biceps curls Dumbbells for this • Lateral arm raises - Use dumbbells for this. Start with your arms at your sides, weight in each hand, raise your arm to overhead and lower. • Burpees • V-sits Cool Down: 5 minutes of walking/jogging Killer Core - Boot Camp Workout #4 Equipment: • Dumbbells • Jump rope • 12-20 inch box or step Warm Up: Scorpion stretch, inchworm with a pushup, downward dog, cat/cow stretch - Get your core warm and limber. Spend approximately 5 minutes warming up. Workout: • 25 Thruster: Dumbbell in each hand at
shoulder height, squat, then as you stand up transition to a push press. This is one movement. • 25 Dumbbell burpees • 25 Dumbbell pushups • 25 Step ups w/ dumbbells. One in each hand, alternate legs and step up onto box • 25 Dumbbell hang power clean & Jerks: Hold a dumbbell down by your side with a neutral grip. Dip your body by bending the knees, keeping your torso upright. Hinge at the hip, lower the dumbbells so they’re above your knee. Clean the dumbbell to your shoulder by extending through the legs and hips as you pull the dumbbell towards your shoulder. Your elbows will be pointed forward and the dumbbells may be resting on your shoulders or slightly in front of your shoulders, whichever is most comfortable. To jerk the dumbbells, drive through your heels to create momentum and leverage the momentum to press the dumbbells 11
overhead. Repeat this cycle 2 times Cool Down: 5 minutes of walking/jogging You now have a few workouts to help you get started. There are numerous resources online to help you find ideas to create your own workouts. Keep in mind that every workout doesn’t have to be an hour long. You can work out for 20 minutes one day and 60 the next. In the next two steps we’ll take a quick look at what to expect and how to move forward after your 30 days is up. Step #4 Follow Through: It’s super-exciting to get started, but after the first week or so, you may find your motivation waning. This is why it’s so important to schedule your workouts and to create a habit right away. It’s also why accountability is so important. What to expect the first few days: You may find that after a few days, or maybe
even after the first day, you’re pretty sore. This is called DOMS or Delayed Onset Muscle Soreness. It happens when you use your muscles in a new way. Generally speaking, you’ve done a little damage to your muscles. You may have micro-tears in your muscles. It’s okay. As your muscles heal, they get stronger. That doesn’t help you with the soreness, though, right? Movement helps. Get up and get walking. Blood flow helps clear out some of the soreness. Stay hydrated as well. Your body may need a little more energy to repair and recover, so make sure you are hydrated and well rested. Vary your workouts. The other thing that you can do to help with soreness is to avoid performing the same movements two days in a row. So if you do pushups on Monday and your shoulders are sore on Tuesday, don’t do pushups as part of Tuesday’s workout. You can still work your shoulders, but work
them in a different range of motion. Overcoming Challenges Strive to get your nutrition in line and organized before you start your boot camp. People often overestimate the amount of calories that they burn when they work out, so they eat more than they burn. Plan your nutrition so that you’re well fueled with whole foods and that you aren’t starving after your workout. You shouldn’t really need to eat more than normal, especially if you’re wanting to lose weight. If you find that your motivation is fading, consider focusing on one day at a time. Don’t think about 30 days of working out. Focus on today. Also, consider rewarding yourself for your efforts. Maybe at the end of each full week of working out, you do something nice for yourself. For some, it can help to have something to look forward to. Don’t forget your accountability plan, tracking your success, and 12
sharing your experience with others. These simple steps can really help you stay motivated and excited. Step #5 Moving Forward After Your Boot Camp Is Over Once you finish the boot camp take a day to celebrate your accomplishment. It’s a major thing to exercise hard every day like you have been. Consider what you’ve learned about yourself, about exercise, and how you’ve grown and improved over the past month. This information will help you move forward.
movements? Maybe you could join a gym that has free weights or you could set up your own home gym. Did you love running or jumping rope? Maybe you could sign up for a 5k or a half marathon and start training. Do create a plan. You achieved success because you scheduled your exercise, you created accountability, and you set goals. You can continue to do that. In fact, it’s recommended. Create an exercise plan for yourself. Maybe you do cardio/HIIT twice a week, strength twice a week, yoga twice a week and you take one day off.
Boot camps are a Do capitalize on the wonderful way to jump momentum you’ve gained start your exercise habit. over the past month. Don’t You now have momentum take a month, or even a and you’ve learned a ton week, off. Maybe take a about yourself and what day or two and then get you’re capable of. Leverage back to exercising. that experience to continue moving forward Do remember what in your quest for better you loved to do. What health and fitness. exercises did you enjoy? Did you, for example, love the weight training
Is High Intensity Training Dangerous?
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We all know that for all the individuals wanting to exercise, there are many ways to do so. Some individuals prefer stretching and toning to high impact aerobics. Others may have a preference for Zumba over walking. While there are many different variations and just as many preferences, it is important to know as much as you can before taking on any type of exercise regime. High intensity training (also known as HIT) works the same way. The more you know, the more you can judge for yourself whether or not HIT is the exercise regimen for you. What Is High Intensity Training?
training. Today’s version of high intensity weight training works similarly. Repeated bouts of intense, but short courses of movement followed by a less intense form of movement is part of what makes up today’s high intensity training. Success in High Intensity Training Research is beginning to show that there is success when using high intensity training. For example, a study done at the American College of Sports Medicine shows that two weeks of high intensity intervals improves your aerobic capacity as much as 6 to 8 weeks of endurance training.
The Downside of High Intensity Training As with any exercise regimen, if you do not know what you are doing or do not have the help of professional, there is always the chance for risk of injury or harm. Taking on high intensity training without the advice of a doctor and at the very least a healthy heart check-up is risky and dangerous. Performing high intensity training on an empty stomach could result in many dangers such as: • Fainting • Dizziness • Injury • Nausea • Vomiting • Physical injury • Muscle weakness
If such is the case, that is Originally, high intensity a benefit pointing to the training utilized intense success of high intensity weight lifting and training. Another benefit So before starting this type repetition. The goal back points to the ability to then in the 1970s was to burn fat long after a high of exercise, make sure you produce a greater muscle intensity training workout. see your doctor to ensure your heart is able to mass in a shorter period of time. Some studies are showing cope with this strenuous Limited yet frequent that individuals who utilize activity. and highly intense high intensity training are weightlifting is the able to exercise for longer foundation behind this periods of time at a higher type of high intensity rate than before. 14
7 Tips For Those Who Want to Get Fit
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We all know how hard it can be to get fit. There’s a reason why it’s a multi-billion dollar industry. People buy all sorts of gadgets and tools to try and make the process faster and easier. But, at the end of the day, it all boils down to your commitment. It’s hard work to get fit, and there is no shortcut to doing so. Of course, there are some things you can do to make it easier on yourself.
#1 Find your motivation Finding your inner source of motivation is the first step for most people. Motivation is what gets you started on working towards a healthier lifestyle. #2 Make it a habit Motivation fades with time. That’s why, with that initial burst of motivation, you need to commit yourself to making some habitual changes. Stop drinking coffee, start walking each night-change something for the better. #3 Get a buddy An accountability partner can be the key to sticking to your fitness plan even on days where it feels like everyone is against you. You can get one locally, perhaps by finding someone at the gym, or
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you can join an online even crawl up a bit. You weight loss forum and find have to stay true to your one there. goals and commitment. Just remind yourself: #4 Don’t let others hold Quitting isn’t going to help you back you move forward. Oftentimes, those closest to us won’t support our #6 Reward yourself along fitness journey. It could the way be jealousy, concern, or Rewarding yourself with the fact that they want new workout clothes you to feel good just the or something else that way you are. Whether their will further support your lack of support comes fitness journey is always from a good place or bad a fantastic way to stay on one, realize it’s something track. most people face and you shouldn’t let them hold #7 Love yourself from day you back. one You shouldn’t set out on #5 Realize there will be a fitness journey because ups and downs you’re obsessed with No one is perfect and changing yourself. Your weight loss isn’t linear. fitness journey should be You’re going to have days rooted in a place of selfwhere you do everything love and acceptance. Be right and the scale doesn’t grateful for your body and budge. In fact, this can be inspired to get even happen for weeks at a healthier for yourself. time and the scale can
How to Set A Weight Loss Goal
Setting a weight loss goal is about more than just saying “I want to lose 20 pounds”. You need to figure out how much you want to lose, how quick you want to lose it, and how you’re going to go about it. Here are the steps you need to take to set yourself up for success. #1 How much do you want to lose? This is the first question that will define your entire journey. You might change it down the road, deciding you are happier at a higher weight or maybe wanting to lose a few extra pounds. Whatever the case may be, you need a goal to begin with. If you have no idea what a healthy or realistic weight could be for you, just go online and search for a BMI chart. This will show 17
you healthy weight ranges based on your height, age, and gender. You’ll see the ranges for overweight, obese, healthy, and underweight. Pick one in the healthy category as your overall target. #2 How soon do you want to lose it? Unfortunately, you can’t drop pounds overnight. But, you can decide realistically how soon you want to lose the weight. It can help you mentally if the target date means something to you. Maybe it’s the first day of summer, maybe it’s your birthday, maybe it’s a day of your next vacation. Whatever the case may be, setting a date will help you stay motivated to not put the weight loss off. Generally, you should not try to lose more than 2
pounds a week. So, if you want to lose 20 pounds, set a goal for about 10 weeks from now. Keep in mind that your weight loss won’t be linear. You might lose 5 pounds in your first couple of weeks and then struggle to lose .5 to 1 down the line. As you near your goal weight, the loss will slow down. #3 What do you need to do to achieve it? You need to burn 3,500 calories in order to lose 1 pound of fat. If you want to lose 2 pounds a week, that means you need a 7,000 calorie deficit each week (or 1,000 calories per day). Do the math to figure out how many calories you can consume and how many you need to burn through exercise in order to meet your goal.
How to Know When You’re Pushing Yourself Too Hard When You Exercise
Although exercise is usually good for you, if you aren’t careful, it is very possible to accidentally push yourself too hard and actually suffer injuries while exercising. It can be hard to do, but you absolutely have to get used to the idea of not pushing yourself too hard when exercising. Here are a few signs to keep an eye out for when exercising. High Heart Rate One of the best indicators that you are pushing yourself too hard is if your heart rate starts spiraling out of control. Most high-end fitness trackers measure heart rate, so if you don’t already own one, you should definitely consider investing in one. Generally, you can get your heart rate going pretty high and be fine. When you want to start 18
being careful is when your heart rate starts going off the charts. An easy to figure out when to start taking it easy is to subtract your age from the number 220. If you are 35, subtract that from 220. You end up with 185. That is what your heart rate should hover around when exercising. If it goes way above that, consider taking it a bit easier.
worked out hard and it’s having an effect. Feeling pain during a workout is a sign that you’re taking it too hard. It means that your muscles aren’t able to deal with the stress you’re putting on them. Nausea
Another telltale sign that you are going too hard is nausea. Now, nausea is understandable if you just You Feel Pain When ate and are working out Working Out (although why anyone would ever do that is a The old phrase “no pain no mystery). If you haven’t gain” has a lot of truth to eaten recently and are it. But where people often starting to feel sick while get confused is that they working out, then you assume that it refers to any want to stop immediately. pain, it doesn’t. Here’s an That is a sure sign that easy way to understand your body is simply not whether pain is good or getting enough oxygen to not. keep up with your pace. You need to slow down a Feeling pain a day or so bit so that your body can after a workout session get enough oxygen to all is good, it means you your muscles.
3 Examples of Healthy Fitness Goals
If you are trying to set a fitness goal for yourself, don’t make the mistake most people do. Many people who get that burst of motivation find themselves setting goals that are simply unachievable. They try to do too much, too soon, in too little time. That quickly becomes overwhelming and it can also be very disheartening because you basically set yourself up for failure.
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accustomed to it. Once a goal is habit like that, you can choose a new habit to work into your lifestyle. Before you know it, you have officially changed your habits for the better! Here are some healthy fitness goal ideas to get you started. #1 Cut down on something
The first goal you might consider setting is a simple The trick to successfully one. Cut out or cut back reaching a fitness goal on something that you is to make it realistic currently do that’s making and then gradually ease you lazy. For instance, yourself into it. Motivation maybe you have a desk will get you started, but job, but that doesn’t mean making your fitness a habit you have to come home is what’s going to keep and sit on the couch. you going. That’s why you Maybe cut back on your need to set goals that you time spent watching TV. can stick to each and every day. In a few weeks or a #2 Squeeze in more month, you’ll begin to do activity. it without any hesitation because you’ll have grown Sitting at your desk doesn’t
have to be sedentary. An under-desk bicycle will allow you to pedal while sitting in your office chair. This minor movement is silent and simple, and it can help you rack up the calories as you take phone calls and type. Similar devices and movements can be worked into your movie time and other stationary activities. #3 Commit to a daily workout You don’t have to have a huge amount of free time in order to get fit. Taking a short walk or even just doing a 5-minute workout routine each day will help tremendously. Commit to a daily workout and you’ll see change in no time at all. Even using your lunch break to do some jumping jacks or run the staircase will work wonders for your body and mind.
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