From Yahoo! Health:
Due to cold and flu season, chilly weather and holiday stress, it seems like we worry more about our health during the winter than at any other time of year. But do we really need to stress about our well-being this season? We spoke to the experts about the biggest winter health myths and found out the truth.
Myth #1: You can catch a cold by being out in the elements too long.
You’ve probably heard the old warning that going outside in chilly weather, and staying there too long, can make you “catch” a cold. Not true, says D.J. Verret, MD, an otolaryngologist in Dallas. “Going outside—with or without a wet head—is one of the best things you can do to prevent catching a cold. Actually being cold has nothing to do with your risk of catching a cold. Colds are caused by viruses or bacteria which are more often spread in the winter because of close contact from everyone being indoors.” That’s right, spending time outdoors can make you less susceptible to those nasty germs.
Myth #2: More people are depressed during the winter months than at any other time of the year.
Gray, dreary skies. Holiday stress. Bitter-cold weather. It seems natural to assume that depression spikes in the winter months. And yet, health experts say that’s just a myth. “Contrary to popular belief, major depression is not more rampant during the winter months than at any other time of the year,” says John Sharp, MD, a professor at Harvard University and author of the new book The Emotional Calendar. But what about the wintertime sadness you may be feeling? “The ‘holiday blues’ is a significant, temporary, stress-related condition, but it is not a recognized medical ailment or diagnosis.” Some people may also experience Seasonal Affective Disorder (SAD), which has symptoms similar to depression, such as insomnia, irritability and difficulty concentrating, but only occurs during the winter months. If you suffer from these symptoms or just have less energy in general during this time of year, consider trying light therapy, suggests Dr. Sharp, who explains that an inexpensive 10,000-lux light box (which can fit on your desk) used 20 minutes or so a day may give you a boost—even if you haven't been diagnosed with SAD by a medical professional. Click here to learn more about light therapy and search for a light box.
Myth #3: The idea that eating chicken soup can zap a cold is just an old wives' tale.
Your mom or grandmother may have raised you to believe that there’s something magical about chicken soup when it comes to treating a cold or flu, but is it true? Yes, says Dr. Sharp. “Turns out, there’s some real science behind this,” he says, explaining that chicken soup may have a positive effect on the immune system with something called neutrophil aggregation—which means “bringing white blood cells together.” White blood cells help fight off infection in your body and are integral to helping you feel better faster. While it’s not clear if other broths or hot beverages have similar immune system benefits, Dr. Sharp says hot liquids like tea and broth can help reduce the symptoms of a cold or flu virus, relieving sinus and throat pain.
Myth #4: You lose most of the heat from your body through your head, so you need to wear a hat.
We’ve all heard this one—and perhaps it worries you when you’re out with your children during the winter months. If they don’t wear a hat in the cold, is it drawing dangerous amounts of warmth from their bodies? Not really, says Dr. Sharp. “It’s largely a myth,” he says. While it’s true that you’ll lose heat from any part of your body that is exposed to the elements and not covered with clothing, forgetting a hat “is not a major health risk,” he assures. “You’re no better off in shorts and a hat than warm pants and no hat.” The bottom line: A hat is great in cold conditions, but if you leave the house without one to take the dog on a walk—no biggie. A warm coat is much more important to keep you insulated.
Myth #5: You shouldn’t exercise in the cold.
You may already be unmotivated to lace up your running shoes and head out into the cold, but if you’re worried that chilly-weather exercise is bad for your health, don’t be. “It’s fine to exercise in the cold, just make sure you warm up first,” says Dr. Sharp. That may mean walking a bit before starting on a vigorous run, or avoiding a big hill until you’re acclimated to the temperature. Sudden physical exertion in cold weather can, at times, be a risk for cardiovascular strain—for example, leaving your armchair and heading outside to vigorously shovel snow. (An important note: Anyone with a history of heart problems should always consult his or her doctor before starting any new exercise regimen—in the cold or otherwise.) Your best bet for winter workouts is to ease in slowly.
Myth #6: We need more sleep in the winter.
Admit it—when winter hits and the sun seems to all but disappear, the thought of hibernation sounds appealing, doesn’t it? But that sleepy feeling you may get in the winter doesn’t mean you should always let yourself snooze longer. “While it’s natural to want to be cozier and be in bed more, we don’t technically need more sleep,” Dr. Sharp explains. Instead, it’s likely that the scarcity of sunlight in the winter months makes us think we’re sleepy. There’s nothing wrong with going to bed earlier, but beware of sleeping too much. “Some people find that when they get more sleep, they feel sleepier during the day, even a little dazed.”
Myth #7: You don’t need sunscreen in the winter.
It’s cold and cloudy, so you can retire your sunscreen until sunny days at the beach this summer, right? Wrong, says Debra Jaliman, MD, a New York City–based dermatologist. “The sun and UV rays are present winter, spring, summer and fall,” she says. “I recommend that you wear a sunscreen with SPF 30, and it’s best to wear a UVA/UVB blocker. The best ones contain zinc or titanium.”
Myth #8: Frostbite is hard to get.
Frostbite may sound like something people dealt with in olden times, or possibly a condition suffered only by hardcore ski enthusiasts. But not only is frostbite easy to get, it’s more common than you think, says Dr. Jaliman, who got a case of frostbite after an afternoon on the slopes. How do you get it? When skin—usually on the extremities, like hands and feet—becomes too cold or wet (or both), it can become slightly numb and then blister. It can happen fast—even in just 30 minutes while in extreme cold and wet conditions. “If blisters occur, then there may be damage and the skin may turn black,” says Dr. Jaliman. “Then you may become insensitive to heat and cold in the future. With further damage, you may suffer nerve damage and lose fingers and toes.” And don’t think that it needs to be -10°F for you to run into trouble. “The temperature can be relatively warm at 32°F, but it's more about how long the bare skin is exposed. Also, wet skin is very vulnerable.”
Myth #9: Dry skin is just a harmless winter annoyance.
Itchy, flaky skin can be an irritating and unsightly consequence of cold, dry air. But should you just write it off as a winter annoyance? No, says Dr. Jaliman. Dry skin, if not kept at bay, can be a portal for infection. “It’s very important to keep dry skin hydrated,” she says. When skin becomes dry, it can lead to small cracks that can leave your body prone to infections. To prevent this, moisturize twice daily—after you shower and before bed—as well as throughout the day for body parts that are prone to dryness, like your hands. “I like Aquaphor,” says Dr. Jaliman. “It’s inexpensive and effective.”
Myth #10: You can’t get allergies in the winter months.
In the winter, there’s good and bad news for allergy sufferers, says Dr. Verret: “If you have pollen allergies, they will be better in the winter, but if you're sensitive to indoor allergens, such as pet dander or dust mites, your allergies may be even worse.” So although your sneezing and sniffling may not be from seasonal culprits, your indoor allergies could be more bothersome than usual.
Thursday, February 3, 2011
Wednesday, February 2, 2011
Last Second Shot Puts Team In Playoffs
This game-winning shot reminds me of Christian Laettner's shot that eventually won me an NCAA basketball pool in college...
The Best Life
"Spiritual death is the worst death of all." - Anonymous
Whatever stuff's going on outside - illness, injury, mistake, cold - pales in comparison to the power of hope. I walk outside in 20 degree temperatures and a stiff cross wind, dream of the summer days certain to come, and the journey's a comfortably warm one.
Whatever stuff's going on outside - illness, injury, mistake, cold - pales in comparison to the power of hope. I walk outside in 20 degree temperatures and a stiff cross wind, dream of the summer days certain to come, and the journey's a comfortably warm one.
Becoming The Hunter
"Life is more manageable when thought of as a scavenger hunt as opposed to a surprise party." - Anonymous
Path To Destiny
The e-mail about the office closing came out around 11:30, announcing 12:30 as the closing time.
"I wonder if I should drop by the gym for a half-hour of cardio, or just head home to beat the blizzard?" The trusty Saturn loves to slide around on snow at every chance rather than grip the pavement.
Back to work for a while though. When closing time approached, the department was mostly empty. The Saturn was parked out in the deck on the top level, and it eased down the ramps to the ground floor.
I was leaning toward a gym trip, but figured I'd take a peek down Four Seasons road to make the final decision.
As I pulled up to the light, the eyes saw a beautiful sight. Two government-sized plow trucks had just turned down the street that I was pointed toward. They cleared the way ahead, one right behind the other for supreme effect, like Gillette twin blades smoothing a cheek.
"I must be destined to continue!"
Down the street I forged amid the swirling downpour, behind the mighty metal fullbacks. Hung a left into the still-occupied Four Seasons parking lot, and slid into a space.
Strode into the entrance and was greeted by a face beaming like a pardoned inmate.
"We're closing at 1:00 today, is that all right?"
Glanced up at the clock. 12:25.
"Perfect!" Fate continued to vote enthusiastically for exercise.
Three miles' worth of elliptical striding later, I changed into sweats and ventured into the maelstrom just ahead of the emancipated employees.
The flakes were flying fiercely but powdery, not damp. The roads were mostly white but, unlike our stunted Christmas voyage, still showed tracks of black asphalt to guide the wheels home. The drive was slow, yet easy, God's final affirmative pat on the back for discovery a slice of destiny.
Or maybe he just thought it really important that I get showered ASAP.
"I wonder if I should drop by the gym for a half-hour of cardio, or just head home to beat the blizzard?" The trusty Saturn loves to slide around on snow at every chance rather than grip the pavement.
Back to work for a while though. When closing time approached, the department was mostly empty. The Saturn was parked out in the deck on the top level, and it eased down the ramps to the ground floor.
I was leaning toward a gym trip, but figured I'd take a peek down Four Seasons road to make the final decision.
As I pulled up to the light, the eyes saw a beautiful sight. Two government-sized plow trucks had just turned down the street that I was pointed toward. They cleared the way ahead, one right behind the other for supreme effect, like Gillette twin blades smoothing a cheek.
"I must be destined to continue!"
Down the street I forged amid the swirling downpour, behind the mighty metal fullbacks. Hung a left into the still-occupied Four Seasons parking lot, and slid into a space.
Strode into the entrance and was greeted by a face beaming like a pardoned inmate.
"We're closing at 1:00 today, is that all right?"
Glanced up at the clock. 12:25.
"Perfect!" Fate continued to vote enthusiastically for exercise.
Three miles' worth of elliptical striding later, I changed into sweats and ventured into the maelstrom just ahead of the emancipated employees.
The flakes were flying fiercely but powdery, not damp. The roads were mostly white but, unlike our stunted Christmas voyage, still showed tracks of black asphalt to guide the wheels home. The drive was slow, yet easy, God's final affirmative pat on the back for discovery a slice of destiny.
Or maybe he just thought it really important that I get showered ASAP.
Happy Snowlidays!
State Farm closed down at 12:30 on Tuesday and all day today. Yippee! From the Pantagraph:
A blizzard for the record books slammed Central Illinois on Tuesday as part of a wider storm system across 20 states, virtually paralyzing the community by nightfall and leaving many wondering if they will be able to hit the road for work Wednesday.
Snowplows kept up the battle against the blowing snow into the night, but officials conceded it was a losing proposition. The city of Bloomington closed Fort Jesse Road from Hershey Road to Towanda Barnes Road by 6:30 p.m.
"We've been going three plows wide and just can't keep up," said city Public Works Director Jim Karch at the time.
The system may leave a total of 20 inches of snow in its wake in Central Illinois by the time it moves east Wednesday , but that total may be reduced if the system shifts more to the northeast, said meteorologist Chris Geelhart of the National Weather Service in Lincoln.
There were sustained winds of about 40 mph and gusts up to 53 mph Tuesday night in Bloomington, but the top speed in the area was 63 mph about 5:30 p.m. at Roanoke, he said.
Preliminary snowfall totals ranged from 6 to 8 inches in the area by about 7 p.m., but numbers were imprecise, he said.
"It's a little tough to measure snow in 50 mph winds," Geelhart said.
Authorities urged people to stay indoors and avoid travel until roads are cleared, which could be a couple of days. Emergency services were fully staffed and National Guard troops in Humvees were stationed at interstate rest stops.
In Bloomington-Normal, major employers, schools (including Illinois State University and Heartland Community College), malls, government offices and businesses are closed for the second straight day Wednesday . If people do drive, police urged them to turn on their headlights to increase visibility for oncoming traffic.
Air, rail and ground travel is affected. Check your airport and Amtrak for the latest updates; city buses will not run until at least Thursday.
Red Cross warming shelters and local homeless shelters are open; several smaller towns have set up independent shelters. Hospitals remain open, but some medical facilities will be closed Wednesday .
About 36,000 Ameren Illinois customers statewide were without power Tuesday night as crews struggled with impassible roads, high winds, ice, heavy snow and subzero wind chills.
Locally, about 700 Ameren customers in Bloomington, Normal, Lexington, Stanford and Danvers were without power.
Corn Belt Energy Corp. reported small-line outages affecting 200 customers in Arrowsmith, Deland, Ellsworth, Farmer City, Hopedale, Mackinaw, Minier, Saybrook, Tremont and Weldon.
With wind-driven snow closing streets and making even walking difficult, even city streets were deserted Tuesday after sunset.
Kenny Starr, manager of the Denny's Restaurant on North Main Street in Normal, said his business had only one table of customers at 6 p.m.
"It's kind of a good thing, though, since hardly any of my staff is here either," said Starr.
Starr said the restaurant was busy earlier in the afternoon with many college students and travelers from the nearby interstate highways. But his parking lot was already covered by snow again just 1½ hours after its most recent plowing.
"I've been here 21 years and seen it get pretty busy during snowstorms, but this one is irregular," he said.
While Bloomington and Normal public works departments still had their plows on Twin City streets during the night, the McLean County Highway Department stopped plowing rural routes by 4:30 p.m.
"Visibility is terrible and we're doing more harm than good," said McLean County Highway Engineer Eric Schmitt, who added that his crews were continuing to work only on Towanda Barnes Road.
Schmitt said the county's plows would not return to the rural areas until 4:30 to 5 a.m. Wednesday .
His advice to motorists: "Biggest thing for people to do is get where they need to be and stay there."
Karch said his department would continue to have 36 trucks - twice the normal number of plows - working through the night. Main roads will be a priority.
"It's easier for us to plow 2 to 3 inches at a time than to let it build up and have to plow 18 inches," said Karch.
He said that by morning main roads likely will be snow-packed but passable, but side roads will be covered.
Robin Weaver of the Normal Public Works Department said up to 19 plows were on the street and at least half were going to keep going as long as possible. Weaver said the problem was two-fold: blowing and drifting snow falling behind plows would render the work ineffective, while visibility concerns could lead to the loss of plows.
Jerry Cearlock, operating engineer of the Illinois Department of Transportation, said he had his full staff attacking area highways despite near whiteout conditions in parts of McLean County.
"We have no intentions of stopping until we get through this," he said.
In Livingston County, Highway Engineer David Winters said plowing will resume Wednesday .
The roof of the U.S. Cellular Coliseum will face its first major strength test since it opened in 2006. "The way the steel beams are structured, the (Coliseum) roof should be OK," said Bloomington Facilities Director Bob Floyd.
Illinois State University's Redbird Arena and Horton Field House should be fine, too, said Chuck Scott, executive director of facilities management.
Floyd said snow on the top deck of the Coliseum parking garage may have to be moved to distribute the weight when city crews plow in anticipation of this weekend's state cheerleading finals.
Director Curt Hawk of the McLean County Emergency Management Agency said a New Year's storm in 1999 brought key lessons in preparation.
"Mostly, this year, we are doing much more to plan ahead and make sure we are coordinating equipment, supplies and personnel with the fire and police departments," Hawk said.
That includes making sure Red Cross shelters have alternate power supplies and food, and that snowmobile teams are available when roads prove impassable.
McLean County Sheriff Mike Emery said deputies will cover the jail and will have four-wheel-drive vehicles to cover emergency calls.
A blizzard for the record books slammed Central Illinois on Tuesday as part of a wider storm system across 20 states, virtually paralyzing the community by nightfall and leaving many wondering if they will be able to hit the road for work Wednesday.
Snowplows kept up the battle against the blowing snow into the night, but officials conceded it was a losing proposition. The city of Bloomington closed Fort Jesse Road from Hershey Road to Towanda Barnes Road by 6:30 p.m.
"We've been going three plows wide and just can't keep up," said city Public Works Director Jim Karch at the time.
The system may leave a total of 20 inches of snow in its wake in Central Illinois by the time it moves east Wednesday , but that total may be reduced if the system shifts more to the northeast, said meteorologist Chris Geelhart of the National Weather Service in Lincoln.
There were sustained winds of about 40 mph and gusts up to 53 mph Tuesday night in Bloomington, but the top speed in the area was 63 mph about 5:30 p.m. at Roanoke, he said.
Preliminary snowfall totals ranged from 6 to 8 inches in the area by about 7 p.m., but numbers were imprecise, he said.
"It's a little tough to measure snow in 50 mph winds," Geelhart said.
Authorities urged people to stay indoors and avoid travel until roads are cleared, which could be a couple of days. Emergency services were fully staffed and National Guard troops in Humvees were stationed at interstate rest stops.
In Bloomington-Normal, major employers, schools (including Illinois State University and Heartland Community College), malls, government offices and businesses are closed for the second straight day Wednesday . If people do drive, police urged them to turn on their headlights to increase visibility for oncoming traffic.
Air, rail and ground travel is affected. Check your airport and Amtrak for the latest updates; city buses will not run until at least Thursday.
Red Cross warming shelters and local homeless shelters are open; several smaller towns have set up independent shelters. Hospitals remain open, but some medical facilities will be closed Wednesday .
About 36,000 Ameren Illinois customers statewide were without power Tuesday night as crews struggled with impassible roads, high winds, ice, heavy snow and subzero wind chills.
Locally, about 700 Ameren customers in Bloomington, Normal, Lexington, Stanford and Danvers were without power.
Corn Belt Energy Corp. reported small-line outages affecting 200 customers in Arrowsmith, Deland, Ellsworth, Farmer City, Hopedale, Mackinaw, Minier, Saybrook, Tremont and Weldon.
With wind-driven snow closing streets and making even walking difficult, even city streets were deserted Tuesday after sunset.
Kenny Starr, manager of the Denny's Restaurant on North Main Street in Normal, said his business had only one table of customers at 6 p.m.
"It's kind of a good thing, though, since hardly any of my staff is here either," said Starr.
Starr said the restaurant was busy earlier in the afternoon with many college students and travelers from the nearby interstate highways. But his parking lot was already covered by snow again just 1½ hours after its most recent plowing.
"I've been here 21 years and seen it get pretty busy during snowstorms, but this one is irregular," he said.
While Bloomington and Normal public works departments still had their plows on Twin City streets during the night, the McLean County Highway Department stopped plowing rural routes by 4:30 p.m.
"Visibility is terrible and we're doing more harm than good," said McLean County Highway Engineer Eric Schmitt, who added that his crews were continuing to work only on Towanda Barnes Road.
Schmitt said the county's plows would not return to the rural areas until 4:30 to 5 a.m. Wednesday .
His advice to motorists: "Biggest thing for people to do is get where they need to be and stay there."
Karch said his department would continue to have 36 trucks - twice the normal number of plows - working through the night. Main roads will be a priority.
"It's easier for us to plow 2 to 3 inches at a time than to let it build up and have to plow 18 inches," said Karch.
He said that by morning main roads likely will be snow-packed but passable, but side roads will be covered.
Robin Weaver of the Normal Public Works Department said up to 19 plows were on the street and at least half were going to keep going as long as possible. Weaver said the problem was two-fold: blowing and drifting snow falling behind plows would render the work ineffective, while visibility concerns could lead to the loss of plows.
Jerry Cearlock, operating engineer of the Illinois Department of Transportation, said he had his full staff attacking area highways despite near whiteout conditions in parts of McLean County.
"We have no intentions of stopping until we get through this," he said.
In Livingston County, Highway Engineer David Winters said plowing will resume Wednesday .
The roof of the U.S. Cellular Coliseum will face its first major strength test since it opened in 2006. "The way the steel beams are structured, the (Coliseum) roof should be OK," said Bloomington Facilities Director Bob Floyd.
Illinois State University's Redbird Arena and Horton Field House should be fine, too, said Chuck Scott, executive director of facilities management.
Floyd said snow on the top deck of the Coliseum parking garage may have to be moved to distribute the weight when city crews plow in anticipation of this weekend's state cheerleading finals.
Director Curt Hawk of the McLean County Emergency Management Agency said a New Year's storm in 1999 brought key lessons in preparation.
"Mostly, this year, we are doing much more to plan ahead and make sure we are coordinating equipment, supplies and personnel with the fire and police departments," Hawk said.
That includes making sure Red Cross shelters have alternate power supplies and food, and that snowmobile teams are available when roads prove impassable.
McLean County Sheriff Mike Emery said deputies will cover the jail and will have four-wheel-drive vehicles to cover emergency calls.
Tuesday, February 1, 2011
Eight Workout Mistakes You Probably Make
From Yahoo! Health:
When it comes to working out, getting to the gym on a regular basis is only half the battle. The other half? Making the most of your time while you're there. By paying closer attention to your form, routine, nutrition and more, you’ll be better able to achieve your fitness goals, not to mention avoid injury and weight-loss plateaus. Read on to make sure you're not committing any common fitness flubs, and if you are, learn how to fix them.
Mistake #1: Not Eating Enough
Keeping yourself properly fueled is vital to a successful workout. Yvonne Castañeda, group exercise manager and private trainer for The Sports Club/LA in Miami, says that many times, when first embarking on a weight-loss journey, her clients skimp on meals. “Working out with little to no food in your system is like embarking on a 300-mile road trip with only a quarter-tank of gas,” she says. “Too often we make the mistake of thinking fewer calories will lead to optimal weight loss. But being properly fueled is essential to making the most of your training.”
Solution: Eat a well-balanced snack that involves proteins and carbohydrates at least two hours before you hit the gym.
Mistake #2: Not Resting Enough
Chris Sims, a private trainer at The Sports Club/LA in Miami, emphasizes the importance of rest. He says not resting or working out too hard can be a very dangerous mistake. “Overdoing this healthy outlet can be detrimental to your overall health," he says. "Working out seven days a week or even twice a day isn’t good for you—your body has to reach recovery mode in order to repair the muscles and help them develop.” If you overuse your muscles, you risk injury, loss of appetite and fatigue.
Solution: Simple—get some rest! Working out three to four times a week is definitely sufficient when trying to meet your goals. On the days you don’t exercise, if you still want to be active, take the kids to the park, walk the dog or work in the garden. You can also maintain a healthy mindset by cooking nutritious meals for yourself. Photo: Shutterstock
Mistake #3: Not Incorporating Resistance Training
You might be intimidated by those huge weight machines and dumbbells, but next time you hit the gym just for the treadmill, reconsider. The benefits of resistance training are endless, Castañeda explains: “Resistance training helps build muscle, which in turn promotes fat burn, leading to a lower body fat percentage in the long run.” In addition to cardio, strength and resistance training are essential to getting in shape.
Solution: Don't be afraid to approach a trainer. That's what they're there for! He or she can demonstrate how to use the equipment and also discuss how to incorporate those types of workouts into your fitness plan two to three times per week. Photo: Shutterstock
Mistake #4: Slacking on Technique and Form
Many people have trouble figuring out the correct way to perform strength-training exercises. "It’s imperative to be smart when approaching a new fitness regimen that includes lifting weights over your head and pushing weight off your chest. You want to avoid injury at all costs,” Castañeda says. In addition, proper form is the key to making your workout effective.
Solution: If you don’t work out with a personal trainer, feel free to ask them questions while you’re at the gym. Find out how many sets, reps and rests between sets you need. Trainers can also give you feedback on your form. Another great source is the Internet—"you can discover information on technique, form and effectiveness of different exercises for your body type,” Castañeda notes.
Mistake #5: Not Varying the Types of Workouts
We’re all guilty of falling into a routine. While working out is a healthy habit to have, not mixing up the number of reps and types of exercises is no good. "Sticking to the same routine for more than six weeks will cause your body to hit a plateau and you’ll no longer see the changes you saw at the beginning of your program. Your body, believe it or not, likes to be shocked, and putting it through new and challenging exercises is the best way to surprise it and wake it up,” Castañeda says.
Solution: Make sure you vary frequency, intensity and repetitions. Another great way to get the most out of your workout is to try new things. Check out your gym’s schedule for cardio and strength-training classes that strike your fancy, and take advantage of exercise DVDs as well as websites, like Exercise TV.
Mistake #6: Setting Unrealistic Goals
Come the new year, it’s easy to think those holiday pounds will just melt away in two or three months, or that you’ll be able to run a half marathon in a couple of weeks. However, setting goals with big results in little time can quickly lead to disappointment. “Sometimes it takes years to put on a significant amount of weight and other times the weight can creep up on you in a matter of months. But when it comes to losing, it doesn’t come off quite as easily nor as quickly,” Sims says.
Solution: When crafting your workout plan, set goals that are attainable and realistic. "This way there’s a better chance you won’t give up and won’t be disappointed,” says Sims.
Mistake # 7: Not Stretching
You’ve probably heard how important warming up and cooling down is, but the most important part of both is stretching. Castañeda notes that it’s vital to reward your body after a workout by stretching for at least 10 minutes to prevent soreness and promote recovery and repair. “Not stretching after your workout may cause uncomfortable soreness and impingements—consequences that will hinder the effectiveness of your next workout,” she says.
Solution: Yoga is one of the easiest ways to incorporate stretching into your fitness program. “The poses will help you release a significant amount of tension in your muscles and will help you feel more relaxed," Castañeda says.
Mistake #8: Not Completely Focusing on Your Workout
It’s so easy to get distracted and bring work, family and other stresses with you to the gym. But Castañeda and Sims both emphasize the drawbacks of not concentrating on your workout. “Physiologically speaking, the force production in your muscles is not as great when you’re not thinking about the actual muscles and what they are meant to be doing,” Castañeda says. Not only is unplugging important for a successful workout, but it's also a great way to unwind from everything else going on.
Solution: Leave your worries in the locker room and “simply allow yourself five minutes to hit the ‘reset' button," suggests Castañeda. To clear your head before a workout, "sit down, close your eyes and breathe in and out for a few minutes. This will calm the central nervous system and promote overall relaxation, which in turn will allow you to dive into your workout and feel great,” she adds.
When it comes to working out, getting to the gym on a regular basis is only half the battle. The other half? Making the most of your time while you're there. By paying closer attention to your form, routine, nutrition and more, you’ll be better able to achieve your fitness goals, not to mention avoid injury and weight-loss plateaus. Read on to make sure you're not committing any common fitness flubs, and if you are, learn how to fix them.
Mistake #1: Not Eating Enough
Keeping yourself properly fueled is vital to a successful workout. Yvonne Castañeda, group exercise manager and private trainer for The Sports Club/LA in Miami, says that many times, when first embarking on a weight-loss journey, her clients skimp on meals. “Working out with little to no food in your system is like embarking on a 300-mile road trip with only a quarter-tank of gas,” she says. “Too often we make the mistake of thinking fewer calories will lead to optimal weight loss. But being properly fueled is essential to making the most of your training.”
Solution: Eat a well-balanced snack that involves proteins and carbohydrates at least two hours before you hit the gym.
Mistake #2: Not Resting Enough
Chris Sims, a private trainer at The Sports Club/LA in Miami, emphasizes the importance of rest. He says not resting or working out too hard can be a very dangerous mistake. “Overdoing this healthy outlet can be detrimental to your overall health," he says. "Working out seven days a week or even twice a day isn’t good for you—your body has to reach recovery mode in order to repair the muscles and help them develop.” If you overuse your muscles, you risk injury, loss of appetite and fatigue.
Solution: Simple—get some rest! Working out three to four times a week is definitely sufficient when trying to meet your goals. On the days you don’t exercise, if you still want to be active, take the kids to the park, walk the dog or work in the garden. You can also maintain a healthy mindset by cooking nutritious meals for yourself. Photo: Shutterstock
Mistake #3: Not Incorporating Resistance Training
You might be intimidated by those huge weight machines and dumbbells, but next time you hit the gym just for the treadmill, reconsider. The benefits of resistance training are endless, Castañeda explains: “Resistance training helps build muscle, which in turn promotes fat burn, leading to a lower body fat percentage in the long run.” In addition to cardio, strength and resistance training are essential to getting in shape.
Solution: Don't be afraid to approach a trainer. That's what they're there for! He or she can demonstrate how to use the equipment and also discuss how to incorporate those types of workouts into your fitness plan two to three times per week. Photo: Shutterstock
Mistake #4: Slacking on Technique and Form
Many people have trouble figuring out the correct way to perform strength-training exercises. "It’s imperative to be smart when approaching a new fitness regimen that includes lifting weights over your head and pushing weight off your chest. You want to avoid injury at all costs,” Castañeda says. In addition, proper form is the key to making your workout effective.
Solution: If you don’t work out with a personal trainer, feel free to ask them questions while you’re at the gym. Find out how many sets, reps and rests between sets you need. Trainers can also give you feedback on your form. Another great source is the Internet—"you can discover information on technique, form and effectiveness of different exercises for your body type,” Castañeda notes.
Mistake #5: Not Varying the Types of Workouts
We’re all guilty of falling into a routine. While working out is a healthy habit to have, not mixing up the number of reps and types of exercises is no good. "Sticking to the same routine for more than six weeks will cause your body to hit a plateau and you’ll no longer see the changes you saw at the beginning of your program. Your body, believe it or not, likes to be shocked, and putting it through new and challenging exercises is the best way to surprise it and wake it up,” Castañeda says.
Solution: Make sure you vary frequency, intensity and repetitions. Another great way to get the most out of your workout is to try new things. Check out your gym’s schedule for cardio and strength-training classes that strike your fancy, and take advantage of exercise DVDs as well as websites, like Exercise TV.
Mistake #6: Setting Unrealistic Goals
Come the new year, it’s easy to think those holiday pounds will just melt away in two or three months, or that you’ll be able to run a half marathon in a couple of weeks. However, setting goals with big results in little time can quickly lead to disappointment. “Sometimes it takes years to put on a significant amount of weight and other times the weight can creep up on you in a matter of months. But when it comes to losing, it doesn’t come off quite as easily nor as quickly,” Sims says.
Solution: When crafting your workout plan, set goals that are attainable and realistic. "This way there’s a better chance you won’t give up and won’t be disappointed,” says Sims.
Mistake # 7: Not Stretching
You’ve probably heard how important warming up and cooling down is, but the most important part of both is stretching. Castañeda notes that it’s vital to reward your body after a workout by stretching for at least 10 minutes to prevent soreness and promote recovery and repair. “Not stretching after your workout may cause uncomfortable soreness and impingements—consequences that will hinder the effectiveness of your next workout,” she says.
Solution: Yoga is one of the easiest ways to incorporate stretching into your fitness program. “The poses will help you release a significant amount of tension in your muscles and will help you feel more relaxed," Castañeda says.
Mistake #8: Not Completely Focusing on Your Workout
It’s so easy to get distracted and bring work, family and other stresses with you to the gym. But Castañeda and Sims both emphasize the drawbacks of not concentrating on your workout. “Physiologically speaking, the force production in your muscles is not as great when you’re not thinking about the actual muscles and what they are meant to be doing,” Castañeda says. Not only is unplugging important for a successful workout, but it's also a great way to unwind from everything else going on.
Solution: Leave your worries in the locker room and “simply allow yourself five minutes to hit the ‘reset' button," suggests Castañeda. To clear your head before a workout, "sit down, close your eyes and breathe in and out for a few minutes. This will calm the central nervous system and promote overall relaxation, which in turn will allow you to dive into your workout and feel great,” she adds.
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