Posts Tagged ‘ workout ’

When’s the best time to work out?

The mystery of what time is best to workout remains. But recent studies show that there is no best answer to this is question. There are pro’s and con’s to working out early in the day as well as working out late in the day. Based on your needs, you can pick which works best for you.

Morning exercise pros:

-Getting an early start to your day by working out before breakfast has its benefits.
– The body’s metabolism will be boosted for the entire day if you exercise before breakfast.
– Working out early also increases mental acuity and gives you a feeling of long lasting energy for several hours after the workout due to the rush of adrenaline and endorphins that results from exercise.
– If you like to exercise outdoors, working out in the morning is best due to the reduced pollution and lower temperatures at that
time of day.
– Studies show that an early workout influences eating habits for the rest of the day. If you get your workout out of the way early,
you are more likely to choose healthy meals and snack.
– In the morning you have more energy than you would after a long day of work.

Morning exercise Cons:

Workout out in the morning also has its downfalls.

-Muscles and joints are more rigid in the morning, making the body more prone to injury at that time.
– If you are not a morning person, getting yourself into a routine in the morning can be difficult especially if you are waking up earlier to exercise but not going to bed earlier.
– The body needs fuel to exercise however; many people who exercise in the morning do not eat prior to the workout. This depletes the body’s energy reserves leading to a rapid loss of energy. If you are one of those people who cannot eat before working out, you are better off exercising later in the day once you have had a meal.

Afternoon exercise pros:

-Your body has fueled up from breakfast and lunch, so there is energy to burn.
– Muscles and joints have been warmed up as the body temperature rises throughout the day, reducing stiffness and chance of injury.
–  You can get that energy boost you need just as you are getting tired later in the day.

Afternoon exercise cons:

-As the day progresses, motivation to workout decrease for most people. When you leave your workout for the end of the day, you run the risk of getting “too busy” or any other myraid of excuses that can come up.
– Working out too late can result in an energy boost that gives you too much energy making it difficult to sleep.
– Having to work out in the afternoon can be difficult to squeeze in especially if you work. This can result in you having to cut the
workout short, reducing the benefits of exercise.

The bottom line is, there is no best time to work out. Pick a time that fits best with your schedule and allows you to maximize the
benefits of exercising.

-Erica Gomer

References:
http://www.fitsugar.com/Whats-Best-Time-Exercise-15805655
http://www.webmd.com/fitness-exercise/features/whats-the-best-time-to-exercise

 

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Muscle Soreness

When first starting a workout routine or after having a nice hard work out, the morning after seems to bring a little more difficulty when making those first few moves out of bed. Those aches and pains that catch up to your body 24-48 hours after a workout is referred to as an acronym that many aren’t aware of, DOMS. DOMS which is short for Delayed Onset Muscle Soreness is caused by small microscopic tears that occur in muscle tissue after physical activity the specific muscle has not regularly been accustomed to.

Now the question on everybody’s mind is “what can I do in order to prevent these aches and pains?” Well unfortunately there really is no special ritual or routine that you can do pre- or post-work out to prevent full-on muscle soreness. It is simply your body’s way of telling you that it is getting accustomed to the work out regime and the stresses that the muscles are undergoing. The soreness is also the muscles’ way of becoming stronger and more prepared for the next time that the identical stresses are placed on them. So if you are new to the world of exercise and therefore not a veteran to the burden of muscle soreness, don’t let it intimidate you. Instead work through it with the proper recovery that your body requires. There are various ways you can help ease the process of soreness however. For instance, icing the sore areas, taking anti-inflammatory medications and giving your muscles adequate rest have all been effective remedies. Also take into account the muscles you worked on that specific day and instead work other muscle groups the next couple days in order to allow the sore muscles recover. Another good habit to start is stretching after a workout. By stretching the specific muscles that you worked out, it can prevent your body from experiencing more soreness than intended. David Draper, a professor in sports medicine/athletic training at Brigham Young University (UT) states: “Probably the most important thing is to have a cool-down phase after your workout. Right before finishing, include 10 or so minutes of easy aerobic work such as jogging or walking followed by stretching.”

Most importantly don’t let muscle soreness get you into a rut. Instead take it easy the few days after a hard workout and then once you feel your body is fully recovered get right back into it. Do not work your body to the point of fatigue or injury because that will only hurt you in the long run. Happy Exercising!

Resource: WebMD

Written by: Heather Coffman

Daily Motivation

Daily Motivation