Whatever you do, it is very important to pay attention to the details. The same goes to when building your body! Alas, going to the gym 3 times a week and sticking to a healthy diet isn’t enough, as there are a lot of things that can prevent you from reaching your goal even if you’re doing everything right. Drinking lots of water, making pauses for restoration between trainings and having a good sleep routine is very important for your progress in sports. At the same time, you shouldn’t forget about the correct technique of doing exercises, a well-designed trainings program and a really healthy diet. Apart from all the mentioned above factors, stress also plays a huge role.
Let’s be honest, we live in a century when peace of mind is a rare and valuable gift. No one is protected against huge amounts of work, family problems, or just a lot of things on the to-do list that are not so easy to complete. All these things provoke stress, that has a negative effect on your body functioning.
First and foremost, stress causes the production of cortisol, that contributes to catabolic reactions in the body. As a result, you rapidly lose muscle weight, and your strength and endurance decrease over time, even if you don’t stop training. Your nervous system health is connected with gastrointestinal tract. Stress can cause complete loss of appetite, or on the contrary, lead to awful hunger. Both these variants won’t lead to any good for your body and health. And of course, stress can become the reason of insomnia, which will impact your sleep regimen.
If you feel psychological stress, you first have to exclude all the problems on the physiological level. Herbal teas will help you to relax and sleep better. Use it instead of black tea and coffee, that, on the contrary, trigger nervous system.
Even if you don’t have any appetite, try to stick to your diet by maximum. Fat food or hunger damage your nervous system. Spend 10-15 minutes every day doing yoga or stretching. Your muscles will relax, and you will be able to at least briefly disconnect from everything that burdens you. It is very important to know how to relax during the day. Also try to pay attention to your spine. A squeezed area of the cervical and trapezoid can negatively affect your blood supply. No matter how trite it may sound, but squeezed spine muscles can increase stress and anxiety levels during the day. You can also take melatonin, that is known as sleep hormone. It will make it easier to relax and fall asleep despite the stress experienced though the day.
Why You Shouldn’t Drink Alcohol When Doing Sports
Alcohol is harmful for your body and nervous system. However, it is very rare to meet a person who doesn’t allow himself to drink a glass of wine or whiskey from time to time. And there is really nothing awful in moderate use of alcohol, for example, on holidays. But in this issue there is a number of hidden dangers for people who work out, which should be avoided.
Alcohol strongly impacts cardiovascular system. If you combine workout with a hangover or alcohol intake, the load on your heart will increase by several times, which will only worsen the negative effects of alcohol for your body, and the workout won’t give any results. After drinking alcohol, it is not recommended to do neither strength routine, nor cardio trainings. As a maximum, you may go for a walk. One alcohol intake means that you haven’t worked out for minimum 1 day, and won’t work out for 1 more day. Thus, you lose one day of trainings a week, that will definitely impact your results, if you drink alcohol at least once a week.
But not only the frequency of workouts and the decrease of cardiovascular system efficiency influence your results. Alcohol intake is a stress for your body, which makes it produce the cortisol hormone. Cortisol provokes catabolic reactions in the body. In other words, you start losing muscle mass. If all your workouts are aimed at gaining muscle weight, you have to completely eliminate alcohol from your diet, until you reach the desired parameters.
Another disadvantage is that metabolic processes in the body become imbalanced and your regimen gets broken. If you drink until late, or wake up too early because of feeling bad, you get lack of sleep as a result. It again leads to the production of cortisol (restless sleep with frequent awakenings is also lack of sleep). Dehydration is the “best friend” of alcohol intake, which slows down metabolism, on the measured work of which every sportsman who intends to achieve good form works. Alcohol also makes any food to get absorbed worse for some time, without even mentioning that drinking alcoholic beverages makes you crave for fat or salty food instead of healthy one.
So, if you want to drink even a little bit, it is very important to understand all the disadvantages it will bring not only for your health, but also for your results in sports.
7 Fat Burning Stride and Strength Workouts for Women
Working out is an essential part of a healthy lifestyle, but not just any type of workout is good or effective for you. However, the following stride and strength workout routines will help you burn fat, stay in shape and boost your energy levels:
1. Warm Up
Without warming up, you will not be able to exercise properly and you will also suffer from muscle cramps. Three to four minutes of power walking or light jogging are great for this purpose.
Jumping jacks are also great – just try jumping up in the air like a cheerleader, with your arms wide open above your head. Do this five to ten times, and your blood flow will accelerate and your muscles will be ready for the main workout routine.
2. Cardio Drill
Cardio exercises have the purpose to set your heart pumping blood faster, increase your breathing rate and heat up your body to the point where you start sweating out the extra fat.
One of the greatest cardio drills you can perform, without the aid of any fitness gear, is the run and hop sequence. This is how you do it:
Start running, counting your steps;
At every third step, hop on your leg;
Do this intensively for one minute.
The run and hop routine is also great to improve your coordination and agility.
3. Strength Training – Resistance Band Lateral Step
Are toned thighs on your ideal body checklist? Then the resistance band lateral step must be on your daily routine list. Just follow these easy instructions:
Place your feet wide apart on the resistance band;
Keep the ends of the band in your hand;
Take a large sideways step;
Bring your other foot in – but maintain a wide distance between your feet;
Repeat with the other leg;
Just 20 steps per leg every day will make your legs worth showing off in tights.
4. Cardio Drill – Skipping
Well-defined glutei and toned legs from foot to hip are one of your priorities? You can achieve them with a simple daily routine: skipping. Just imagine you are exercising with an imaginary skipping rope. Take a step forward with one leg then jump up, while bringing the other knee in front of your hip and swinging your arms for balance. Use a real skipping rope if necessary.
5. Strength Training – Resisted Single Leg Squats
This exercise requires more effort, but the results are worthwhile. Here is what you have to do:
Put your foot in the middle of the resistance rope
Grab the ends of the rope in your hand (cross them over for increased resistance)
Pull the rope up until your hand is at shoulder level
Lift your other leg up in the air
Squat on the leg standing on the rope
Repeat this exercise 20 times for each leg. Soon enough, you will outrun the roadrunner with your powerful, shaped and toned legs.
6. Cardio Drill: Traveling Skaters
Have you observed skaters on the ice ring? Try to imitate their moves. Swing your arms widely as you take one long step in front of you, and another one. Keep your body angled at a 45 degrees angle. Try to step as fast and wide as you can, and do this routine for one minute without a break.
7. Cardio Drill: Runing
Running is the simplest way to work out. You can run around your block of apartments, in the park, in the great outdoors. Set a distance that you can manage to begin, and gradually increase it as you gain more strength and endurance.
Try to enlist several friends in this daily routine and spend quality time with them while getting into a better shape.