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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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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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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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Posted by on in Fitness Updates

You are exercising well, eating right and losing the desired number of pounds. But all of a sudden, puff! The scale stops moving… it’s just stuck, week after week. Many of you may have experienced this dreaded plateau. Don’t think that this just happens to very few; in actuality most people who are trying to lose weight, experience it one point or the other. If you come across a situation where the scale won’t budge and you still have 5, 10, 15 pounds to lose, you’ve got a choice to make. If you lost enough weight and even with 10 more pounds to go, you sleep well, feel good about yourself and have good amount of energy, then maybe you have been overly ambitious about losing your weight; you may have already achieved your goal. But if you haven’t, you may like to use one or more of the strategies given below to melt your last pounds.

 

 

1. Maintain a journal and refer to it every week – At the end of each week, use your journal as a detective tool to see where you may possibly be going wrong. Sometimes you may be thinking that you were eating the right food whereas actually you were not. Your journal can be an eye-opener and help you to access the things rightly.

2. Proper nutrition is essential – You may be eating the same kind of food all the time, ending up consuming more proteins without enough carbs, fat, etc. You need to check your protein to carb ratio and the food choices that you make.

3. Weigh and measure portions – Portions size matter a lot. At times, our portions grow bigger without us realizing it. Use measuring spoons and weigh your portions to ascertain if you are consuming the right amount.

4. Count your points’ right – Read labels carefully for the products that you eat. You may be eating more points than you calculated if you are eating a bigger serving size than the one listed on the label.

5. When it comes to food, zero multiplied by zero is not zero – If you eat one serving of a fat free product, it’s zero points. But if you eat 4 servings with 2 tbsp. of fat free whipped topping, it’s one point. Beware of such hidden extras that may never seem to get counted.

We will bring you more points next time. Stay tuned.

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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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