Sports Injuries

Before Starting an Exercise Regime ~ 5 Important Things to Bear In Mind

February 22, 2018 By Luckily Leave a Comment

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5 Things to Remember Before starting An Exercise Regime

No matter whether this is your first fitness regime, or your 30th, you need to get serious about your fitness goals and make sure you approach them with the right frame of mind.
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However, this is where many people go wrong, and so they set themselves up for failure.
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It’s not uncommon to feel disappointed when you don’t see the results you desire. So, before you embark on your fitness journey, below are 5 key factors to seriously consider and implement in your fitness workouts.

1. You will always fail if your goals are not achievable

This is the most important point of them all, and it is where a lot of people tend to go wrong without a following consistent fitness routine.
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They set goals that are very desirable, but simply not achievable. And, what happens when you don’t achieve your goals? You lose motivation and you give up.
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You need to make sure your fitness goals are attainable. Getting fit is not a sprint; it is a marathon. You need to be in for the long haul. So, create a safe exercise and fitness plan that is workable and achievable. Then stick to it.

2. Supplementation and nutrition can lessen the muscle soreness

Delayed onset muscle soreness is something you are bound to experience once you start to exercise again.
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Inflammation will set in, causing aches and pain in the affected muscles. A good natural remedy for this is nature’s anti-inflammatory, curcumin, the chemical consituent from the root called tumeric.
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Another fantastic supplement which works admirably well to calm the inflammation is oral Cyactiv, using stem cell technology support. This product stimulates your bone marrow to product adult stem cells. Stem cells have the incredible ability to renew and regenerate any body part.
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After around two to three weeks of doing the same program, this muscle soreness should start to decrease.
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However, you can give it a bit of help by ensuring you get all of the nutrients you need.

3. The steam room and the sauna should be your new best friends

Not only is it important to get the right nutrients, but you can recover better and faster with steam and heat therapy.
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So start using the steam room and the sauna. It is not a coincidence that most gyms have these.

4. Doing an exercise wrong can be worse than not doing it at all

If you perform say a squat or a lunge with the wrong form, it can be worse than not doing them.
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This is because you put an excessive amount of stress on the body, and this can cause problems with your knees, which will mean you will not be able to exercise for a while due to injury.

5. Variation is the spice of life

It does not matter how much you love cycling or running, if you do these every day of the week, you are probably going to get a bit bored. Plus, you will not be working all of your body.
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The best thing to do is find your local fitness store so you can invest in a few pieces of equipment, enabling you to vary your workouts whenever you start to feel you are losing motivation.
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Keeping an ideal weight is important to optimal health. So invest in a good bathroom scales so you can always monitor your weight,
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Hopefully, you now feel more prepared for starting your new fitness regime. There is a lot to take into account when it comes to exercise and fitness in general.
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And of course, your must make sure your diet is optimal and that you eat nutrient-rich dishes made with real food.
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Spruce up your lifestyle by reducing stress, stopping smoking and getting sufficient quality sleep.
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The benefits from taking these measures coupled with your fitness training will do wonders for your health including preventing degenerative illnesses like cancer and heart disease.
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If you put all the points provided above into practice, you can ensure your mind is in the right place so you can start reaching your fitness and health goals!

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Sports Concussion Recognition – 8 Warning Signs of a Serious Head Injury

May 20, 2017 By Luckily Leave a Comment

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Sports Concussion Recognition

Taking a few knocks here and there is part and parcel of many sports, but there is a fine line between a minor collision or niggle and a serious head injury or concussion.
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There have been so many high-profile concussion cases across a range of professional sports in recent years. It’s an issue that has been belatedly brought to the forefront of people’s attention. Today, the level of care available far exceeds what it was even 10 or 15 years ago.

Concussion does not strictly mean a loss of consciousness or seeing someone lying prostrate on the ground. There are numerous warning signs of which you should be aware of that a participant could be concussed:

There is a long delay in the person getting back to his/her feet after taking a blow to the head.
The person is clutching his/her head after contact with a surface, object or another person.
The person is suffering from a constant, recurring or extreme headache.
The person is finding it difficult to maintain balance and achieve adequate co-ordination.
The person’s sensual abilities have decreased, e.g. they feel dizzy or have a vacant stare.
The person’s cognitive abilities have decreased, e.g. they feel disoriented or find it difficult to comprehend what’s being said to them.
The person’s speech is slurred or they are not even able to speak.
Most serious of all, the person has lost consciousness.

Below you will see an infographic from Bracken Foam Fabricators

https://www.foamfabricators.ie/die-cutting/ which further explores the topic of concussion and head injury in sports. Sensible practices such as wearing protective headgear, practising safe techniques and trying to reduce the level of permissible contact should help to minimize the likelihood of a sportsperson being concussed or suffering a bad head injury.
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Sport is meant to be enjoyed; it is not intended to be a battle to avoid serious injury.

Fun, Fat-Burning Fitness Exercises for People Who Hate Running

August 9, 2016 By Luckily Leave a Comment

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Fun Fat Burning Fitness Exercises

Running is a fantastic way to get yourself into shape – but we appreciate that it isn’t everyone’s favorite pastime.
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While the open roads are a cheap and easy way to get started on a fat-burning program, a lot of people just don’t like it. There are a few reasons why – some might feel embarrassed; others might find it dull.
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The good news is there are plenty of alternative activities you can do – and many of them will help you burn more calories and fat. Let’s take a closer look.

HIIT

If you don’t like spending an hour or more jogging, why not shorten down your training times? High-intensity interval training – or HIIT – should be your first port of call.
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Whether you are doing cardio or weight training option doesn’t matter. You’ll be shredding that fat faster and be finished quicker. Take a look around at some beginner’s guides to HIIT to get you off to the best possible start.

Cycling

Bored of the same old jogging routes? If so, why not extend your reach by getting hold of a good bicycle? It will get you far further afield, and you’ll get to see the most inspirational countryside.
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And, all the while, you’ll still burn off substantial amounts of fat. Try making use of rugged environments to give it everything you have got. Cross country or off road cycling is another exciting option.
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Take a look around at sites like this one to find a hybrid bike. It will give you the best of both the worlds of road racing and mountain biking.

Skipping

Skipping is such an easy activity, and you can do it for the price of a piece of old rope. Plus, you can get started in the comfort of your home – the perfect exercise for anyone who feels embarrassed about jogging in public.
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There are some great guides out there on skipping, for example.
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Skipping uses more muscle groups than jogging and also helps you improve balance and coordination. It’s an excellent fat burner, too. Rope skipping burns off around 13 calories a minute, in comparison to the ten calories burned per minute by competitive runners.

Tabata Exercises

Tabata training is a relative newcomer to the fitness scene, originating from Japan.
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It’s similar to HIIT but ups the intensity and squeezes a lot of hard work into a matter of minutes. And, the best thing about it is that it costs nothing to get started.
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Try using Tabata jump squats, to begin with – twenty seconds of giving it all you have with ten-second breaks for four minutes. It burns a hell of a lot of calories and boosts your post-workout metabolic rate.

Rowing Machine

Rowing is a great, all-around activity that is the perfect mix of cardio and muscle building. You will strengthen the muscles in your back, arms, chest and legs while also burning off hundreds of calories in a short, twenty-minute stint.
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We won’t lie to you – a rowing machine can be tough when you are just starting out. But, it will get you in the best shape of your life.