Posts Tagged ‘restore’

Constantly thinking about the next workout? Upset about missing a exercise class? Fitness experts say more is not always better and overworking a workout can sap strength and invite injury.

“We have fit people and deconditioned people who overdo it,” said Geralyn Coopersmith, national director of the Equinox Fitness Training Institute. “Exercise is like a drug, if you don’t have enough, you get no benefits, if you have too much, you have problems,” she said. Shin splints, heel spurs, tendonitis are among the common overuse injuries that Coopersmith, who oversees the training of personal trainers for Equinox fitness centers, sees.

“Some days should be intense, other days not so intense,” she said. “Exercise is a stressor. If it’s too much, the body can break down.” Extreme fatigue, irritability, moodiness, an elevated resting heart rate, fever, and an inability to work to your earlier level are among the signs that you’ve overdone it, she said.

California-based group fitness instructor Amy Dixon has broached the subject of over-training with her clients, she said, but delicately, and only when they are ready to listen.

I had a woman come in before my (indoor) cycling class,” said Dixon, creator of the “Give Me 10” DVD series. “I’d see her on the treadmill for an hour, then she’d take my class, then after she would ride longer or go on the elliptical (trainer) for another 40 minutes.”

Poke an exercise addiction, Dixon believes, and you’ll often uncover another addiction.

“Maybe they’re a binge eater, or they really party on the weekend,” she said. “If you’re working out morning and night, you’re over-trained. Your body’s getting beaten up.” For Dixon and her colleagues, over-training is an occupational hazard. “A lot of group fitness instructors and trainers fall into that category because it’s our job,” she said. “I know instructors who teach over 30 classes a week.”

Connecticut-based exercise physiologist Tom Holland, who has coached people in everything from climbing mountains to running marathons, has actually dropped clients who wanted him to push them too hard.  “I have a lot of types that think they’re Lance Armstrongs,” said Holland, author of “Beat the Gym: Personal Trainer Secrets Without the Personal Trainer Price Tag,” said, referring to the seven-time Tour de France winner. He said a lot of his job involves telling clients what not to do.

“I try to keep them from getting hurt,” he said. “I design programs on a case-by-case basis butthere’s always a rest day. When clients want to eliminate it I try to explain that you don’t get healthier during the workouts, but during the rest days.

Jessica Matthews, an exercise physiologist with the American Council on Exercise, said she has referred several over-trained clients to psychologists. “It’s great to work with other professionals to help them (clients) recognize that they might have a problem,” said Matthews, who is based in San Diego, California.

She said symptoms of over-training can include constant headaches, sleeplessness and severe muscle soreness, as well as diminished performance. “There are so many benefits to exercise, but if they’re exercising excessively even the greatest benefits, like positive mood and better sleep, start to fall away,” she said.

Coopersmith puts in another way: “We are a super-sized society,” she said, “but we shouldn’t be super-sizing our exercise.”

Enjoy your rest day, you’ve earned it!!

Your friends at Socially Fit.

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Just add Water

I just love to start (or end) my day with a tall glass of water and lemon. Did you know that besides being absolutely refreshing, it has a  lot  of health benefits?

Here we have comprised a list of health benefits that you may not have known:
1.  Good for stomach
Lemon can help relieve many digestion problems when mixed with hot water. These include nausea, heartburn and parasites. Due to the digestive qualities of lemon juice, symptoms of indigestion such as heartburn, bloating and belching are relieved. By drinking lemon juice regularly, the bowels are aided in eliminating waste more efficiently. Lemon acts as a blood purifier and as a cleansing agent. The intake of lemon juice can cure constipation. It is even known to help relieve hiccups when consumed as a juice. Lemon juice acts as a liver tonic and helps you digest your food by helping your liver produce more bile. It decreases the amount of phlegm produced by your body. It is also thought to help dissolve gallstones.

2. Excellent for Skin Care
Lemon, being a natural antiseptic medicine, can participate to cure problems related to skin. Lemon is a vitamin C rich citrus fruit that enhances your beauty, by rejuvenating skin from within and thus bringing a glow on your face. Daily consumption of lemon water can make a huge difference in the appearance of your skin. It acts as an anti-aging remedy and can remove wrinkles and blackheads. Lemon water if applied on the areas of burns can fade the scars. As lemon is a cooling agent, it reduces the burning sensation on the skin.

3. Aids in Dental Care
Lemon water is used in dental care also. If fresh lemon juice is applied on the areas of toothache, it can assist in getting rid of the pain. The massages of lemon juice on gums can stop gum bleeding. It gives relief from bad smell and other problems related to gums.

4. Cures Throat Infections
Lemon is an excellent fruit that aids in fighting problems related to throat infections, sore throat and tonsillitis as it has an antibacterial property. For sore throat, dilute one-half lemon juice with one-half water and gargle frequently.

5.  Good for Weight Loss
One of the major health benefits of drinking lemon water is that it paves way for losing weight faster, thus acting as a great weight loss remedy. If a person takes lemon juice mixed with lukewarm water and honey, it can reduce the body weight as well.

6. Controls High Blood Pressure
Lemon water works wonders for people having heart problem, owing to its high potassium content. It controls high blood pressure, dizziness, nausea as well as provides relaxation to mind and body. It also reduces mental stress and depression.

7. Assist in curing Respiratory Disorders
Lemon water assists in curing respiratory problems, along with breathing problems and revives a person suffering from asthma.

8. Good for treating Rheumatism
Lemon is also a diuretic and hence lemon water can treat rheumatism and arthritis. It helps to flush out bacteria and toxins out of the body.

9. Reduces Fever
Lemon water can treat a person who is suffering from cold, flu or fever. It helps to break fever by increasing perspiration.

10. Acts as a Blood Purifier
The diseases like cholera or malaria can be treated with lemon water as it can act as a blood purifier.

When you consume both water and lemon in your diet, you increase your chances of  staying healthy longer. When you mix them together to make lemon water, you get a healthy way to replenish and rejuvenate your body.

 Start your engine everyday by drinking a glass of room temperature, lukewarm to warm, lemon water first thing every morning!  It’s important to start every day with water because of the time lapse between going to bed and getting up. Warm lemon water hydrates and purifies your body naturally. If you don’t like lemons, use limes or just drink plenty of plain fresh water. Drink more than 8 glasses a day to reap the most benefits.


Your friends at “Socially Fit”