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]]>What is Pre-Workout?
Pre-workout is a supplement, usually in the form of a powder or a drink, that is meant to be consumed prior to a workout.
What Ingredients are in Pre-Workout?
Most pre-workout supplements have all or some of the following ingredients:
- Caffeine
- Beta-alanine, which reduces muscle fatigue
- Citrulline malate, which improves endurance and leads to faster muscle recovery
- L-Theanine, which improves focus
What Does Pre-Workout Do?
Pre-workout is formulated to improve your focus, boost your energy levels, and reduce fatigue so that you can get the absolute most out of each and every workout.
Who Should Take Pre-Workout?
You can benefit from pre-workout if:
- You want to maximize results and feel like you need something to help give you an extra boost
- You want to increase your training intensity
- You don’t usually have enough energy for your workouts
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]]>What is Tai Chi?
Tai chi is an ancient Chinese form of movement that is used today as exercise. In tai chi, the practitioner does a series of movements slowly and with focus. Each movement flows one into the other so that the body is in constant motion, and deep breathing is done throughout.
There are various styles, principles, methods, and variations within tai chi, with some focusing on health and others on martial arts. If you like yoga, you might like tai chi, too, as it is also a type of exercise that combines meditation with movement.
Why Do Tai Chi?
Although it’s most often practiced by older adults, tai chi has benefits for the entire population, including:
- Improving mood
- Aerobic exercise
- Increasing energy and stamina
- Decreasing stress, anxiety, and depression
- Improving flexibility, balance, and agility
- Strengthening muscles
- Improving sleep
- Enhancing the immune system
- Reducing joint pain
It is also worth noting that tai chi is a great form of exercise for all ages and fitness levels because it puts minimal strain on the joints and muscles.
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]]>The post Fitness Affirmations to Try This Week appeared first on yourdailysportfix.com.
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daily affirmations (@love.is.tangible)If you’re interested in benefitting from the power of affirmations, here are some fitness, health, and wellness-related affirmations that you can try out this week. Don’t be shy; they can really help you!
Affirmations
- I am getting stronger every day
- I can push through anything
- I am focused and motivated
- I am healthy and happy
- I care for my body and it cares for me
- I love and appreciate my body
- It is easy for me to take good care of myself
- I am calm, happy, and peaceful
- I have all of the energy I need
- My body finds balance
- I can reach my fitness goals
- My body heals itself and restores its energy
- I am in tune with my body
- I love how I feel after I exercise
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]]>The post What You Should Know Before Swimming for Exercise appeared first on yourdailysportfix.com.
]]>It’s Going to Be Hard
If you think you’re a good swimmer, think again. Because swimming is very hard. Demanding and technical, swimming workouts are not nearly as intuitive as splashing around in the lake for fun. So get ready for a learning curve. And don’t give up if things are difficult right off the bat.
It’s All About Breathing
There’s pretty much no workout on earth that focuses on breathing as much as yoga other than swimming. Yep, you’ll have to really put focus and effort into learning how to breathe correctly while you’re in the water. Because holding your breath will make things much harder on you.
Get a Swim Cap
They might not look cool, but when you spend enough time in a pool, you need a swim cap to protect your hair from the chlorine, reduce drag, and stop your hair from getting all over the pool. In fact, many pools even require them.
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]]>The post Everything You Need to Know About Working Out With a New Tattoo appeared first on yourdailysportfix.com.
]]>A new tattoo is an open wound, meaning that it’s very important to keep it clean and away from bacteria. Unfortunately, sweating and going to a gym with lots of other sweaty people isn’t the greatest for your fresh, open wound. That’s why you’ll want to stay away from gyms and avoid vigorous exercise for an absolute bare minimum of 72 hours after you get a new tattoo.
That being said, a tattoo isn’t fully healed after 72 hours; it requires at least 2-4 weeks to get to that point. So after the 72-hour period, you’ll still have to exercise caution (pun intended).
Depending on where your tattoo is, you might have to modify or avoid certain exercises until your tattoo is healed. For example, if your tattoo is on your back, you probably shouldn’t do sit-ups for a while.
And if you swim, you’ll have to stop doing that entirely until the tattoo is completely healed.
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]]>The post 3 Childhood Activities That Are a Great Workout appeared first on yourdailysportfix.com.
]]>Jump Rope
Jump rope, fun as it may be, is basically just jumping in place over and over again, something that definitely can get your heart rate up and help you work on plyometric power. Experiment with different variations to further challenge your body.
(@geraldo.alken)Hula Hoop
Hula hooping actually requires quite a bit of strength as you use the muscles of your core, glutes, hamstrings, and calves to keep the hula hoop in constant motion. It’s a great low-impact exercise and warm-up.
Bosse (@run_like_a_boss.e)Skip-It
If you can get your hands on a skip-it again, you’ll find that this toy, which requires you to swing a ball on a rope around one leg while jumping over it with the other, really burns some serious calories.
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]]>The post Why There’s No Shame in Canceling Your Gym Membership appeared first on yourdailysportfix.com.
]]>But then you get a little anxious and find yourself struggling to make it to the gym for the first time. And maybe eventually you get the courage to go, but you’re intimidated and don’t go as often as you planned. Or you do, but then you get bored and lose your motivation to make regular trips to the gym.
The situation continues until you realize that more of then than not, you’re skipping the gym, and it’s not necessarily financially reasonable anymore to continue to pay for a membership that you don’t use.
It would make sense to cancel, but… Well, it feels a little bit shameful to do that. Giving up your gym membership feels like throwing in the towel and giving up on yourself… Right?
Not necessarily. While it’s perfectly normal to feel a little guilty when thinking about ending your gym membership, it’s important to remember that there is no one type of exercise that’s right for everybody. And there are so many opportunities to work out outside of the gym, from going on walks, bike rides, and hikes, to dancing and taking yoga classes, to rock climbing, and more. Maybe the gym didn’t work out for you but something else will.
PERSONAL TRAINER (@katylarkpt)So if you’ve been putting off making the call about ending your gym membership because of some feelings of shame, don’t hesitate any longer. There’s nothing wrong with making the right decision for you.
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]]>The post Everything You Need to Know About RPE appeared first on yourdailysportfix.com.
]]>What is RPE?
RPE stands for Rate of Perceived Exertion and it’s a scale that you can use to estimate how hard you’re exercising. The scale goes from 1 to 10 and you can use breathlessness to help you choose a number. 1 RPE means that you’re breathing slowly and calmly. 10 means you’re pushing yourself as much as you possibly could, and you can barely breathe at all.
How to Use RPE
Objective measures of exertion such as heart rate, or factors such as the amount of weight you’re lifting or the length of time you’re exercising, don’t by themselves tell the full picture of your own personal subjective experience of how hard you’re working out. Ultimately, you’re the only one who can feel how a particular workout is affecting you as a unique individual.
That’s what makes RPE so useful: you can choose your goal RPE and you can tell on your own whether or not you’ve gotten there. So if you want to get good aerobic exercise, you might choose to try to stay within a range of 4-6 RPE. And if you want to lift for strength, at a weight that you can hit for only 3-5 reps, you’d choose to work at about an 8-9 RPE. The important part is that it’s suited to you and your own needs and experience.
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]]>The post How Often Should You Be Washing Your Gym Clothes? appeared first on yourdailysportfix.com.
]]>So, who’s right? How often do you actually need to be washing your gym clothes? Let’s talk about it.
Shirts
If your gym shirt isn’t directly touching your body, because you’re wearing a sports bra underneath it, or if you didn’t really sweat much during your workout, it won’t hurt to rewear it once or maximum twice. However, if you got drenched in sweat during your workout, go ahead and wash after one wear.
Pants
If you did a fairly low-intensity workout like walking, relaxed hiking, or chill yoga, you can rewear those pants. Otherwise, like with tops, if you sweated a lot, straight to the hamper they go.
Sports Bras
Would you rewear the same underwear twice? As an undergarment, your sports bra should be washed after each use, unless you really didn’t even break a sweat at all.
Socks
Do you really have to ask? Wash those puppies as much as possible, people.
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]]>The post Reasons to Start Jumping Rope appeared first on yourdailysportfix.com.
]]>For Your Bones
Jumping rope is a load-bearing exercise that involves putting weight on your skeletal system again and again. This makes it really good for your bone health, keeping your bones stronger for longer. This is especially important for women since it’s more common amongst women to get osteoporosis.
(Rachel Jablow) (@get_roped)For Your Heart
As you can imagine, jumping rope is also great cardio as it’s a plyometric, aerobic exercise. Plus, you can easily modulate the intensity by jumping rope faster or slower, so you can fit it to your individual cardiovascular endurance.
For Your Rhythm
Another big plus of jumping rope is that it’s great at helping you improve your rhythm and your coordination and balance, too. This means you’ll get better at controlling your body.
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