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When working out or doing a specific set of exercises causes you pain, don’t ignore it. Knowing how to react can avoid serious injuries that may occur as a result of strength training.

 

 

• Muscle soreness is one of the most common injuries that are experienced when a new exercise is tried or any exercise is done after a long time period. Muscles that are not used for a while tend to become sore and it is absolutely normal to feel a dull ache of soreness in the muscles that were trained. Pain is caused due to tearing of microscopic fibers of the connective tissues in the body. You may panic because of the microtrauma; however, it is muscles’ natural response when they first experience work. It is, therefore, important to take ample rest between specific workouts so that the tiny tears in your muscles can get time to rebuild them, thereby getting stronger, bigger and more firm.

 

• Pain during or after a workout: A small amount of pain during a workout is normal; repeated contractions while exercising cause lactic acid, proteins, hormones and other acids to build up in muscle tissue, causing pain even without injury. However, if this pain is sharp and continuous, or accompanied by a burning sensation, stop lifting and get it examined.

 

• Cramps occur commonly in endurance sports like cycling, running, swimming, etc., where a lot of fluid is lost through sweating and continuous movements. This is why it is essential to stay well-hydrated during exercises. The best way to stop cramps is to gently stretch the cramped muscles.

 

• Injury occurs mostly as a result of carelessness, especially in weight-lifting. While lifting weights, you need to be in full control of your body and the weights that you lift. Trying to lift too heavy a weight, not warming up, using jerky movements, dropping weights, not stretching after workout can result in injury.

 

If at any time you have inflammation or swelling, R.I.C.E method can bring a lot of respite and help in reducing damage and speed up healing.

 

1. Rest: Always take some rest in case of soreness, cramps, pain or when you are hurt.

2. Ice: Ice wrapped in a towel can help in easing off acute injuries. Hold the ice wrap for 10 to 20 minutes against the injury 3 to 4 times a day.

3. Compress: Cover the injured area in a snug, elastic bandage, not tight.

4. Elevate: Raise the injured limb by resting it on a pillow to reduce swelling.

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1. Refined Carbs – You may be consuming too many sources of simple and refined carbohydrates, all of which is heavily processed. You can think of it as the same difference that exists between whole grain bread and processed white bread, brown rice vs. white rice, popcorn cakes vs. corn on the cob. Include sources of carbohydrates that are natural like nuts, beans, potatoes, brown rice, products made out of whole wheat in lieu of crackers, chips, canned foods, etc.

 

 

2. No fat at all? – Zero fat per day is bad for you. This may sound counter intuitive, but adding about 2-3 points of fat per day is considered very good. Our bodies need enough fat in order to properly function. Consume foods like vegetable oils, margarine, butter, salad dressing, avocados, regular or reduced fat (not fat free) mayonnaise, olives, peanut or soy butter, etc. As per nutritionists, 30% of total calories in fat per day are essential for optimum health. The reason lies in that fact that fat contains an essential fatty acid: linoleic acid that our body can’t produce on its own; this fat is needed for proper metabolic and digestive function. If you’re on a super low fat diet, there are increased chances of you to develop gallstones.

3. Drink enough water every day – As a rule, overweight people need more water, because fat cells hold more water than other fat cells in the body. So if you are obese, you cannot just go by the rule of 8 glasses per day. Ideally, you must consume half the amount of water of your body weight. If you weigh 180 pounds, you must drink 80 ounces of water, i.e. about 10 glasses. The color of the urine is the best indicator of your water consumption. If your urine’s color is pale yellow, it’s good. If it is deep yellow, you are not getting enough fluids.

4. Five servings of fruits and vegetables per day – Include non-starchy vegetables, fruits, soups, etc. in your diet. Try to consume all varieties of fruits and vegetables so that you get the best from all. Try out a new fruit or vegetable each month. Have a bowl of soup before dinner to feel fuller.

5. Increase the frequency of your physical activity – If you are not exercising at all, you are not serious about losing weight. There is no excuse to exercising if you really want to shed off extra calories. Find something that you enjoy doing and just do it! Start with as little as a five minute walk and gradually increase it. You will notice that a 5-Min walk will be so enjoyable that you won’t come to know when 10-15 minutes pass by.Gradually include exercises and maintain the rhythm; increase the intensity step-by-step to get the maximum out of your physical activity.

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Posted by on in Fitness Updates

If you went for sneaker shopping recently, you probably may have realized how complicated and confusing it is to choose the right pair of shoes, especially one for exercising. With so many options available, consumers are bound to fall for the latest gimmicks, ending up with wrong choice of athletic footwear while at the same time spending above their budget.

As the New Year ushers in, we bring you some guidelines that you can follow to make the correct choice. Start right by buying the right pair of shoes for you and strive to indulge in some form of exercise this year. We, at Metropolis, wish you a healthy 2014!

The first thing that you must consider is to know what exactly you need. This is the most important step because most sporting goods stores have a variety of shoes for different activities such as walking, jogging, running, playing basketball, football, tennis, etc. Cross trainers (multi-purpose shoes) are good for those who indulge in several activities in a single workout.

Now that you know what kind of shoe you need, the next step is to get a good fit. Make sure to try the shoes and walk some distance with them. This is important because even some of the most popular shoes aren’t comfortable with everyone and can result in blisters if they don’t fit in comfortably.

 

 

Guidelines for Buying Athletic Shoes

• Consider your foot type before purchasing shoes for fitness or sports. People with high-arched feet should buy shoes with good cushioning because they require greater shock absorption than people with average feet. Conversely, people with flat feet should buy shoes with less cushioning but greater support and heel control.

• Foot size is maximum at the end of the day, so try to get fitted for footwear towards the evening. It is not surprising for an individual’s foot to increase one-half a shoe size in a day.

• Choose a shoe that is wide enough across the forefoot without slipping from the heel.

• Athletic shoes lose their cushioning after 3 to 6 months of regular usage. If you shoes are no longer absorbing the pounding and jarring action of the sport, it’s time to replace them to avoid knee and ankle injuries.

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Posted by on in Fitness Updates

Breast cancer is one of the most common diseases in women. About 1 in 8 women have high chances of getting diagnosed with breast cancer at some point during their lives. Here are 4 ways to help protect your breast health.

 

 

1. Keep your weight under control: Being obese often carries a high risk of breast cancer. The chances are more so after menopause. For post menopausal women, the main reason of estrogen is not ovaries but the accumulation of fatty tissues. If you have a healthy weight, try to maintain it all times. However, if you carry extra pounds, take extra steps to lose weight to lower breast cancer risk.

2. Eat healthy and exercise regularly: We have been posting various blogs on healthy eating. Go through them and chose a well-balanced, healthy diet to reduce breast cancer risk. Besides, exercise regularly for a minimum of 20 minutes per day to lower the risk further. You can also do 75 to 150 minutes of brisk walking if you can’t indulge in vigorous activity on a regular basis. Make sure to indulge in some form of physical activity daily.

3. Avoid smoking and alcohol: Women who consume alcohol and smoke have double the chances of getting diagnosed with breast cancer compared to those who don’t drink and smoke at all. The American Cancer Society recommends to have not more than 1 drink per day for women and 2 drinks per day for men, a single drink amounting to 12 ounces of beer, 5 ounces of wine and 1.5 ounces of hard liquor.

4. Limit menopausal hormone therapy: Taking estrogen and progesterone for troublesome symptoms of menopause increase the risk to develop breast cancer. If you have problem of night sweats, hot flashes and other menopausal symptoms, discuss with your doctor about all the safe options that you can use.

However, if at all you decide to use HRT’s, take the lowest dose that works best for you for as short a time as possible. According to researchers, breast cancer risk returns to normal within 5 years of discontinuing using the combination of hormones.

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Before you begin exercising, you need to consider a few things that every safe and effective exercise program should have.

 

 

Exercise Essentials:

 

1. A complete exercise program must have a combination of aerobics, muscular strength and endurance conditioning and flexibility exercise. Aerobics are great for the cardiovascular system and help a lot in weight management. Muscular conditioning improves strength and posture and reduces the risk of lower back injury besides being extremely beneficial for weight management program. Flexibility exercise maintains joint range of motion and reduces the risk of injury and muscle soreness.

2. Simple exercises like walking, jogging, skipping, dancing, etc. are also excellent ways to manage weight and stay fit. All these are actually weight-bearing aerobic exercises. Aerobics includes anything that uses large muscle groups in a continuous and rhythmic manner for sustained time period. Activities like bicycling, stationary cycling, swimming and rowing, etc. are non-weight-bearing aerobic exercises that can also be implemented in your exercise program.

3. Exercise at a comfortable pace. Intensity is a very important aspect of an exercise program. Measure your heart rate when you stop exercising by taking your pulse count. Count your heartbeat for 10 seconds and multiply it by six; this converts it to one-minute heart rate. Ideal exercise heart rate should be between 55 percent and 80 percent of an estimated maximum heart rate (220 minus your age).

4. How often and how long your exercise is also very essential to consider.For general health maintenance, 3-4 days of activity is good enough. If you want to lose weight, exercise for more than four days a week while taking an off once a week. It is recommended to work up to 20 or more minutes per session for general health maintenance while up to 45 minutes for weight-loss management.

5. Include strength training for every major muscle group including the muscles of the arms, chest, back, stomach, hips and legs. Try calisthenics, free weights or machines, whatever suits you the best. Start with a weight that you can handle comfortably and keep it for eight repetitions. Gradually increase up to 12 repetitions.

6. Stretching is often ignored by many; however, this should be an important part of your exercise program. Proper stretching involves holding a mild stretch of 10 to 30 seconds while breathing normally. Always warm up before you stretch. Include stretching for all major muscle groups.

At Metropolis Fitness, our professionals ensure to take care of all the exercise essentials so that you can reap maximum results.

 

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