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How to Recharge your Batteries

Posted by Metropolis Fitness
Metropolis Fitness
Metropolis fitness and Spa are passionate about health and fitness for all.
User is currently offline
on Monday, 28 April 2014
in Fitness Updates

If you want to put fatigue to rest for good, re-energizing your dead batteries can prove to be extremely beneficial.

A little effort and a positive attitude on your part can perk you up in a flash. To discover a new you and to give yourself a new, active life, follow these simple energizing tips.

 

 

1. Eat Properly and Healthy: Having balanced, nutritious meals are undoubtedly the number one in the battle against fatigue. It is rightly said that you are what you eat. If you eat healthy, you are bound to stay healthy. Taking good care of what we eat also increases our life span.

With each meal, ensure that you take high-protein foods, such as meat, cheese, eggs and whole-grain breads. Make a habit to munch on fruits in between meals when you need a snack. Avoid too much caffeine. Remember to drink enough water and keep yourself well hydrated at all times.

You may want to try perking yourself up with a high potency vitamin B complex, 50 mg. Cayenne pepper is another natural stimulant. You can mix a teaspoon in hot water or take it in capsule form.

 

2. Take Proper Rest: Sleeping for at least 6 hours every night is extremely essential to recharge yourself every morning. If you are not getting enough sleep at night, take a break and nap during the day. If you are a late night party goer or have the habit of working at night or staying awake for any other reason, ensure to compensate your sleep hours during day time.

 

3. Keep in Shape with Exercise: A good daily walk is just the right step in getting those tired muscles moving. In addition, exercising at least 5 times a week has tremendous benefits; exercising eliminates the chances of many diseases and improves the body’s metabolism.

 

4. Meditate: Any form of meditation is a great natural healer. Just sit quietly, breathe deeply, and let go off the stress, daily hassles and negative thinking. Dwell in positivity and think of pleasant things.

 

Pamper yourself by including the above tips in your daily routine and you will discover a new you very soon. Besides doing the above, keeping a positive mental attitude goes a long way in fighting fatigue. So, get going today!

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Paying Attention to Pain and Soreness

Posted by Metropolis Fitness
Metropolis Fitness
Metropolis fitness and Spa are passionate about health and fitness for all.
User is currently offline
on Wednesday, 16 April 2014
in Fitness Updates

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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How Much Should You Drink?

Posted by Metropolis Fitness
Metropolis Fitness
Metropolis fitness and Spa are passionate about health and fitness for all.
User is currently offline
on Tuesday, 25 March 2014
in Fitness Updates

You have always been aware of the fact that drinking water is good for health and that you must drink plenty of water. But do you know how much exactly should you drink? Many people are not sure of the quantity they must consume daily.

Generally, no person is 100 percent hydrated at all times. Whenever you are exercising and are in a warm climate, you tend to dehydrate. For instance, you have been jogging for 20 minutes and you feel tires, hot and sweaty. This is a sign of dehydration; during exercises, you should drink some water to keep up the energy level and to keep yourself hydrated.Dehydration also occurs in cold weather through perspiration and respiration. While your body may need a little less water during the cold weather than during hot weather, you must drink even if you are not thirsty in cold temperatures.

 

Signs of Dehydration:

Early signs of heat stress and dehydration:

-fatigue

-light headedness

-appetite loss

-dark urine with a strong odor

-flushed skin

-heat intolerance

 

Severe signs:

-difficulty swallowing

-sunken eyes and dim vision

-stumbling

-painful urination

-clumsiness

-numb skin

-shriveled skin

-delirium

-muscle spasms

 

Here are a few guidelines to stay hydrated before, after and during exercising.

• Before exercise: Drink 1 to 2 cups of water two hours before exercising. Drink another one-half to one cup immediately before exercising.

• During exercise: Every 15 minutes of strenuous work-out, drink one-half to one cup of water. You may find it tough to drink water during exercises; but once you develop a habit, you will adapt to it quickly. During exercising, the fuller your stomach is, the faster it will empty itself.

• After exercise: After exercising, you should replace any fluid that you lost. Drink 2 cups of water for every pound of body weight you lose while exercising.

The body’s thirst mechanism is not as powerful as the eating mechanism; your body may need water even if you are not feeling thirsty. So, drink water at regular intervals, ideally, every hour when you are awake.

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Challenge your Muscles with Pilates

Posted by Metropolis Fitness
Metropolis Fitness
Metropolis fitness and Spa are passionate about health and fitness for all.
User is currently offline
on Sunday, 16 March 2014
in Fitness Updates

Pilates is a 70-year-old exercise technique that was developed by German immigrant, Joseph Pilates. It is used primarily by dancers for deep body conditioning and injury rehabilitation. Numerous models and Hollywood actresses swear by Pilates for their beautifully toned and fit bodies.

The abdominal and back muscles of the body are referred to as the body’s core. Pilates exercises are especially designed to strengthen this core with the help of pelvic stability and abdominal control. In addition, Pilates exercises increase flexibility and joint mobility, and build strength.

 

 

Pilatesis not just an exercise of the muscles, it has an interesting mind/body connection associated with yoga and meditation. Unlike various other exercise techniques in which numerous repetitions are done in a single direction, Pilates exercises involve very few, extremely precise repetitions in multiple planes of motion.

So, what is the benefit of all this focus and stabilization for you? According to its adherents, Pilates is extremely effective in developing long, strong muscles, a flat stomach and a strong back, and improve posture. These changes, however, depend upon other lifestyle factors that include a well-balanced diet and regular, aerobic exercises. Although some trainers claim that Pilates is all that you need to develop stamina and endurance, we at Metropolis Fitness, strongly recommend an additional cardiovascular component.

For beginners, it is important to know and become familiar with the unique breathing patterns followed in Pilates, most of which do not follow the exhale-on-the-exertion style used in traditional exercises. Trainers at Metropolis Fitness Club, always start with an initial Pilates session that allows them to analyze the weak and strong spots in an individual. Regular Pilates sessions are then designed by our trainers depending on a person’s flexibility and strength limitations.

Pilates is a great exercise to challenge your muscles, improve flexibility coupled with connection with the mind/ body, all in one effective exercise session.We do not just offer Pilates with specialized machines, but also Pilates floor-work classes, which are equally effective in stabilizing and strengthening the back and abdominal muscles.

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A Walk a Day Keeps the Doctor Away

Posted by Metropolis Fitness
Metropolis Fitness
Metropolis fitness and Spa are passionate about health and fitness for all.
User is currently offline
on Monday, 24 February 2014
in Fitness Updates

Walking as a fitness activity is growing popular among people of all age groups. Low risk and easy to start, walking has proved its health benefits in numerous studies. As per studies, people who walk 30 minutes a day have a significantly lower risk of premature death than those who rarely exercise.

A regular walking program can help:

• Lower blood cholesterol

• Decrease blood pressure

• Boost up cardiovascular endurance

• Strengthen bones 

• Burn calories and keep weight down

An exercise like walking is one of the simplest things to start. All you need are comfortable clothes and a pair of shoes designed for walking. 

Before you start off, begin with brief warm-up session and a few simple stretches to loosen up any tension that you may have built up. Because walking primarily works the major muscles of the legs, stretch your back, shoulders and arms to get the blood flowing to the muscles in all parts of the body. This will make your walk more effective and more enjoyable too. 

 

 

For Beginners

If you are a first-timer or are starting to walk after a long break, keep in mind the following:

1. Walk short distances and gradually increase your distance. Begin with a five-minute stroll the first day, adding a few minutes daily.

2. Walk at a comfortable pace without worrying about the speed. Focus on good posture, keeping your head lifted and shoulders relaxed.

3. Swing your arms naturally, and breathe deeply. If you can’t catch your breath, slow down your pace. Avoid hills in the first few weeks of your walking schedule.

4. Make sure you can talk while walking. If you can’t, you are walking too fast.

 

Get Going!

When it comes to walking, there is no best schedule. There are numerous options that you can try. The main aim is to keep walking regularly. Once you reach a point where you can walk a few miles with relative ease, start to vary the intensity. Try walking uphill. This helps in increasing cardiovascular endurance in addition to toning the legs. Gradually lengthen your stride and increase your speed. To prevent sore muscles, include a few minutes relaxing stretches after each workout. Energize your workout by listening to lively music. Although there are no hard and fast rules for walking, a minimum of 20 minutes a day is recommended. If you cannot walk for 20 minutes at a stretch, you can take two 10-minute walks each day or even hour-long walks two to three times a week. 

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