Tag Archives: fitness tips

5 Reasons to Consider Nighttime Workouts

There is nothing wrong with a hearty a.m. workout routine if you’re a born morning person, but what about those of us who’d rather fall in a nice, deep hole than get up extra early for a pre-workday run? If you aren’t a morning person, fear no more. The theory that it is better to workout in the morning has recently been debunked, apparently both morning and nighttime workouts have their respective benefits. Let’s take a look at some of the pros to sweating it with the moon instead of the sun:

  1. Your metabolism is better prepared for the ridestudies have found increased endocrine levels and lower blood glucose levels in subjects who exercised later in the day than in the morning, meaning their metabolisms were working more in their favor for the workout. This can make a difference in the long run for those on a weight loss journey.
  2. It makes for a good de-stress after a long day – Wouldn’t it be great to have a productive outlet for the stresses that build up during a day at the office? Well, look no further than a nightly exercise routine to help you shake off the tension of the day while also working on enhancing your bod. So, hit the treadmill, gym or dance studio for an evening fitness session and just watch as your stress rolls off your back (along with the sweat).
  3. You may be more alert and ready to rumble – as you go about the day, you’re gaining nutrients from your meals and most likely picking up more steam than you had in the morning. Because of this, you may be more ready to really hit that workout harder.
  4. It may help you catch some zzz’s – Recent studies refute the theory that nighttime workouts may hinder sleep (unless you’re an insomniac). It appears that generally, working out a couple hours before bed won’t make a difference to your sleep. Doing activities like yoga may actually help induce a deeper, more satisfying sleep.
  5. You’ll have more sleep time in the morning – Few can argue that a major pro to getting your workout done in the evening is that you’re saving yourself precious morning moments for more sleep. If you’re someone who dreads having too many items on your a.m. to-do list, why not cross off working out by saving it for later?

Regular exercise is an essential component of a healthy overall lifestyle and lower disease risks. Ultimately, it doesn’t matter when you workout as long as you do. Adults should get at least 150 minutes of moderate-to-intense physical activity a week. Thanks for visiting DocChat!

 

 

Tips for Exercising Safely in Winter

Winter can be a beautiful and refreshing season to pursue outdoors exercise and activity, but can also be the most treacherous time to do so if you don’t take the proper precautions. Let’s take a look at some essential safety tips for winter fitness:

  • Listen to your body – if you are feeling uncomfortable or out of the ordinary in any way while exercising outdoors, stop and head back inside to see what may be going on. You could be dehydrated, sick or even on your way to frostbite or hypothermia. You know your body best, so listen to its signals.
  • Avoid extreme cold – it is better not to exercise in extreme temperatures as the body has a difficult time adapting to the conditions and can more easily overheat, under-heat or overexert which can result in health problems such as fainting or even heart or respiratory issues, so avoid outdoor activity in extreme cold.
  • Try to avoid getting stuck in the dark – It starts getting dark much earlier during the winter months, so be sure to time your exercise so you catch the daylight. The last thing you want is to be stuck on some backwoods road on snowshoes surrounded by darkness (and who knows what else).
  • Practice extra caution if you have a heart or lung condition – The cold air can constrict the airways which is bad news for those with asthma or COPD, plus exertion can also bring on an asthma attack, so that could be a double whammy. Similarly, those with heart conditions should beware that the cold puts even more strain on your system than just regular exercise and tends to increase blood pressure.
  • Always take your phone or a buddy – In case you slip on the ice while walking, get lost or need assistance for any other reason, it is a good idea to take your phone with you whenever you exercise outdoors so you can call for help if needed. Exercising with a buddy is also a good plan in case of trouble.
  • Don’t venture away from the path – It is smart to map out your exercise route beforehand and to try not to veer off your predetermined course. More can go wrong in cold winter conditions, so don’t take any chances just for adventure’s sake.
  • Warm up and cool down properly – When exercising in cold or hot climates it is more important than ever to properly warm up and cool down to give your body time to acclimatize in the extreme conditions.
  • Invest in ice-gripping shoe tracks ­– A bad fall could cause heavy bruising, broken bones or a coma or death if you hit your head. Who wants to take that chance? Luckily, you can invest in ice-gripping tracks to go on your winter footwear to help prevent falls.
  • Wear layers – it is important to dress appropriately for the cold. Not only should you layer up (so you can take a layer off if you work up a sweat), but you should also make sure you wear mittens or gloves as well as warm socks and a hat if required. The CDC suggests an inner layer of wool or polypropylene to help draw sweat away from your body.
  • Check the forecast – Always check the weather before heading out to exercise in winter. If the wind chill is not ideal, temperatures are too cold, or there is bad weather on the way it is best not to tempt fate. Know when to opt for an indoors workout instead.

So, there you have our winter exercise safety tips! We hope they help you stay healthy and safe this winter. Thanks for visiting DocChat!

12 Tips For Fitness Success (Part 2)


In Fitness Tips Part 1 we looked at a few fitness success tips such as measuring inches, weighing in less frequently and finding a good workout pal. Here are some more of our favorite fitness success tips:

 

  1. Try Watching The Tape Instead of the Scale

    Some people find measuring in inches to be more encouraging than measuring pounds. Inches and pounds correspond pretty closely with each other, but you won’t have to be constantly reminded by the number on the scale if you are sensitive about it.

  2. Don’t Set The Bar Out of Reach  

    Even if you wish to lose 40+ pounds or inches (whichever you measure in), don’t set your sights too far into the horizon at first. Start with a modest weight loss goal, and increase it accordingly as you start to see success. Sometimes a large goal can be daunting and discouraging, it can feel impossible (even though it is not). A more modest goal may feel more attainable and therefor may set you up for greater success.

  3. Simplify Your Workout

    While the fancy machines at the gym are great, sometimes it can be more convenient to simplify your workout. Use household items like lunging while carrying bags of flour (or 3 pound weights), doing staircase reps or simple push-ups, jumping jacks and sit-ups for just as effective a workout. It may make exercising seem like less of a hurdle if you don’t have to worry about getting to the gym and getting home and showered.

  4. Don’t Be Your Own Worst Critic

    Everyone falls down sometimes, don’t beat yourself up if you have an off day or miss a workout. Just get back up, dust yourself off and catch tomorrow’s workout. Constantly berating yourself for not doing as well as you want will only serve to discourage you. Just don’t let days pass before getting back on track, that is a common mistake – people wait until next Monday to start working out again when they miss one or two days. You’ll have less to make up for if you get back into it the following day.

  5. Spice it Up

    Many people have a rigid fitness routine, but it can be very helpful to vary this routine to keep interest and target different areas of the body. Maybe try yoga a couple times a week, a new fitness class one evening, walking sometimes, the gym every now and then and home fitness sometimes as well.

     

  6. Try High Intensity Interval Training (HIIT)  

    According to WebMD, you can burn many more calories with short intense bursts than with a steady paced exercise session. Depending on your fitness level, you may work at your max for 30 seconds to 5 minutes, then drop it down to recovery-level exercise for a short amount of time, then repeating this several times. These workouts are shorter in duration, but pack a powerful fitness punch!

Thanks for visiting DocChat! We wish you all the success on your journey! We hope you check back soon.
 

 

 

 

12 Tips For Fitness Success (Part 1)


There are many things you can do to help ensure better fitness success. Some of which include:

  1. Find a fitness buddy  

    Choose wisely when it comes to finding a buddy to hit the gym or sidewalk with. Choose a friend who shares an interest in the fitness activities you enjoy, and one who will encourage you to continue working out instead of opt for the drive-thru instead.

  2. Carve out “fit-ortunities’ wherever you can find them  

    You don’t necessarily need a solid free hour to exercise. In our fast-paced world, few can routinely carve out large chunks of time to make it to the gym, but that needn’t be the case. If you find 10 minutes between appointments, then another 10 later on for a cardio burst, and maybe 10 more for some pre-bed yoga, you are doing great!

  3. Make sure you’re decked-for-success  

    You won’t want to workout if your shoes and clothes are uncomfortable or inappropriate for the activities you wish to do. Invest in some good quality, well-fitting sneakers and some breathable workout clothing so you can work out in comfort and style.

  4. Pump up your playlist

    By tailoring your tunes to suit your workout, you could burn even more calories. If you are listening to your ‘slow chill’ playlist, you’ll likely be more laid back, but if you are listening to your motivational (or “pump-up”) playlist with upbeat music, you may push your workout a little harder. Good music can also distract you from the workout at hand as well, which is helpful for those who don’t love working out as much as others may.

  5. Document your journey  

    Another fitness success tip is to take before and after photos. Take one when you really start to get into your fitness journey so you can see how far you’ve come later. This will really help make your progress tangible, and help to encourage you to stay the course and continue toward your goal.

  6. Avoid the daily weigh-in

    Daily weigh-ins may work for some people, but more often than not they can be discouraging. Weight fluctuates daily, starting lower in the morning and steadily changing throughout the day. Many factors can effect these daily numbers which can lead to false readings. Weekly or biweekly weigh-ins can show more drastic changes which can be encouraging (or can serve as motivation to work harder), and get a better idea of your weight minus daily fluctuations.

Thanks for visiting DocChat! Keep an eye out for Part 2 next! We hope you’ll be back soon.