Working out is not always an easy thing; especially when you don’t see good results. Thus, here are a few tips to help you stay in shape:
Up your exercise game
It is important that as you keep exercising, you need to increased your exercise. So, how then do you know when to increase your exercise? The general rule is that you increase the amount of run you do every week by 5 to 10 percent. For instance for races, you can make your miles long by 5 to 10 percent every week.
Have a fruity ice cream weekend
The next time, you do not have to over-worry about being left out of the fun the next time friends or family want to go out for ice cream. You can order a refreshing ice cream with extra dice kiwi, pineapple, and strawberry as toppings.
Swap out your shoes
There is the popular belief that shows break down after running a lot of miles with them. You may still have that favorite shoe of yours that always just fits in or always just suits you. However, this is really not a good idea. For shoes, glue and other materials that make up its component start to deteriorate under ultraviolet light.
So, even if your sneaks can still run some more miles, but it’s more than two years, its best to recycle them. This is because there are high chances that they have started breaking down. Importantly, always keep tabs on how many miles you have run on them. It may be tedious to do this but you’ll be happy with how far you have gone.
Get the right support
Yes, your Yoga sports bra is very comforting for your usual exercises. However, when it comes to running, you’ll be needing something else. Then, the question “what should you look for?” comes in place. The best sports bras are usually loose around the chest. This way, it gives you the freedom to expand your diaphragm and ribs better.
Also, remember that they should also be form-fitting. As much as possible, make sure that it has a soft compression fabric. When you are buying you can look out for terms like breathability and compression. It is really not good if you start itching while running.
Relieve those side stitches
There is usually a sharp pain just below the rib cage which usually pops up when you’re working out your hardest. This pain is called side stitch and it can be really annoying especially when it keeps you from working out or completing a workout. To ease the pain, take your fist and press it beneath your rib cage while taking deep breaths from your belly for about 10 steps. Usually, the pain subsides in about 30 seconds and then you can go back to work
Make sure you eat the right amount of food. It’s not advisable that you exercise while starving. It’s best to eat meals that will help keep you strong. For instance, choose a high-carbohydrate meal that will keep you strong. You can try a bagel or a whole-grain English muffin with peanut butter or a low-fat cream cheese.
Afterwards, have a well-rounded meal after a workout to help with recovery. For instance, One or two slices of French toast with fruits. Usually, the protein-to-carbohydrate ration is perfect for enhancing recovery.
Say goodbye to peer pressure
Even if you’ve been eating right on track, it may be tough to stay on track if your partner, coworkers, or friends don’t share your healthy-eating habits. What to do? If your partner loves pizza, try ordering a pie that’s heavy on the veggies and light on the cheese—then supplement it with a side salad. Or, if your friends are having a girls’ night out, suggest a restaurant that’s got healthy appetizer options, instead of the typical fare of onion rings and cheese dip.