Types Of Exercise
Exercise provides many health benefits - from fitness to increased physical and mental energy. In order to prepare yourself for a exercise routine, you need to research which exercise is right for you and how to fit a new exercise program into your daily schedule.
1 AnswerJulie DuBois, NASM Elite Trainer, RD, Administration, answeredThe urge to vomit during a hard workout can have many causes. First, you may be dehydrated from the workout, which can lead to nausea. You may have low blood sugar, and a sign of that is also nausea. When you work out hard, the blood flow goes away from your stomach, which can make you feel like you want to throw up regardless of what you did or did not eat. Eating the wrong type of foods before workouts (heavy, greasy or fatty meals, for example) can also make you want to throw up during a hard workout. If you drink too much water, that may also want to come back up simply due to the jostling in the hard workout.
1 AnswerJulie DuBois, NASM Elite Trainer, RD, Administration, answeredPeople tend to sweat at different rates, so it may seem that you sweat more than your neighbor. This can be an absolutely normal thing. Sweating is your body’s natural way of cooling off. When you exercise, you raise your core temperature and your body starts to sweat to cool off. You may notice that you sweat more if the room temperature is higher in the gym on certain days. Certain types of exercise (cardio more so than weight training, for example) can increase your core body temperature more than others. Exercising in a humid environment may make you feel like you’re sweating more -- since the air is more saturated with moisture, the sweat on your skin won’t leave as rapidly. If you notice that you tend to sweat a lot in your workouts, you may be at a higher risk for dehydration. Regardless of your sweat rate, it is important to maintain good hydration before, during and after a workout.
1 AnswerDr. Alexander Van der Ven, MD, Orthopedic Surgery, answered on behalf of Baptist Health South FloridaAre you a weekend warrior? You are if your work and family demands keep you from exercising on a regular basis, so you make up for it by going all-out on the weekends. But that Saturday morning boot camp or pickup basketball game can leave you with aches and pains -- or worse yet, a serious injury.
Each day, more than 10,000 Americans visit emergency rooms for sports- and exercise-related injuries. Experts say weekend-warrior injuries are most common among formerly active men over age 30 whose weekend activities can be described as too much, too fast and too far.
1 AnswerThe RPE scale measures your rate of perceived exertion, meaning how hard you believe you’re working at any given time. The number exertion levels are:
- Level 0: Couch potato
- Level 1-2: Easy
- Level 3-4: Moderate
- Level 5-6: Challenging
- Level 7-8: Difficult
- Level 9: Very difficult
- Level 10: Flat-out
1 AnswerUsing a full range of motion when exercising is very important for developing and maintaining good flexibility. In addition, a full range of motion activates more muscle groups and enhances the overall effectiveness of certain exercises. For example, some studies show that going deeper in a squat and/or lunge activates more gluteal muscles and hamstrings in comparison to stopping the motion when the knee joint is at 90 degrees.
1 AnswerNatalie Castro-Romero, MS, RD, Nutrition & Dietetics, answered on behalf of Baptist Health South FloridaIt is best to eat more than two hours but less than four hours before exercise. Your body prefers to run on the sugar (glucose) in your blood. Carbohydrates like bread, potatoes, pasta, rice, cereal, crackers or fruit are good foods to eat before exercise because they quickly break down into glucose. After exercise, carbohydrates quickly replace glucose your body used during exercise. Remember to drink plenty of water before and during a workout.
1 AnswerDr. Ronald Tolchin, DO, Physical Medicine & Rehabilitation, answered on behalf of Baptist Health South FloridaWeekend warrior syndrome is what happens when you don't exercise at all during the week and then overdo your exercise on the weekend. Weekend warriors may exercise for several hours without stretching properly beforehand and get into awkward positions while twisting and turning during exercise. The result can be pain in your back or other body parts.
1 AnswerOne of the most common mistakes exercisers make is not performing a proper warm-up and cool-down before exercise. The benefits of performing warm-ups and cool-downs remains a heated debate in the industry relating to increased risk of exercise-induced injury. However, there is enough scientific evidence to conclude that not preparing one's body for exercise has more risk to potential injury to one to view the warm-up and cool-down as a critical component. Every client should go through a pre-session package movement screen and health-risk assessment. This gives the trainer a good picture of where each and every client’s starting ability is at, if she has any health risks that pose dangers to vigorous exercise, and if she has any movement impairments that could be made worse by an incorrect exercise prescription. Then, a recommended warm-up and cool-down can be built into her program and she can be taught proper exercise techniques and what to do to get her body ready to exercise.
Here are some beginning starting tips:
- Spend the first 5-10 minutes of every workout performing some or all of the following: foam rolling (i.e., self myofascial release); light to moderate stretching; and/or light cardio (e.g., walking, stationary bike, or treadmill work).
- Spend the last 5-10 minutes of each routine repeating the warm-up exercises as a postworkout cool-down. Focus on holding stretches for 30-40 seconds on muscles heavily worked during exercise to help increase mobility and decrease postworkout soreness. Relax as much as possible to get that great stress release.
1 AnswerDehydration is known to decrease strength and endurance in many athletes, and this includes weightlifters. Researchers at Old Dominion University in Norfolk, Va., found that losing 1.5% of body weight in a sauna caused a 13-lb decrease in maximum bench-press strength. This was rectified if the athletes were allowed to rest and drink water during the two-hour period after the sauna. This study has implications for gym weightlifters as well as athletes in such sports as boxing, judo and wrestling.
Dehydration can impair one's ability to train and perform at a maximum level. Consume either water or a sports drink in the weight room to maintain maximum strength while training.
1 AnswerWaking up after an eight-hour fast, the body’s stored glycogen (muscle fuel) is somewhat depleted. Doing cardio in this state improves one's body’s ability to burn fat because the lack of available glycogen forces the body to use fat as fuel. A study at Kansas State University published in Medicine and Science in Sports and Exercise demonstrated that subjects burned a kilogram (2.2 lb) of fat sooner when they exercised in a fasted (empty-stomach) state in the morning than when they did it later in the day or in the evening.
Don’t do a long, intense workout or a weight workout on an empty stomach, but a light to moderate cardio routine first thing in the morning may be a great fat-burning kickstarter.