Exercising in the Winter | SOMERSET PERSONAL TRAINER

Should you get moving when the weather outside is frightening?

When the weather outside starts to get cold and foreboding, you may be tempted to stay inside by the fire with a warm cup of tea and some comfort food in your lap. However, you should know that heading out the door for some cold-weather workouts will reap great rewards if you take care to stay warm and safe.

Read on to learn how to pump up when the wind is biting and your nose is bright red.

Dress Right.

Running and playing in the cold requires you to be very thoughtful about your wardrobe. Obviously, you can't take off in a t-shirt and shorts. Instead, you'll want to wear layers of clothing. As you begin to sweat, remove a layer to keep your sweat from causing you to get cold later. Then put your outermost layers back on when you begin to grow cold. For best warmth, the layer against your body should be polypropylene or another synthetic material, followed by fleece and then something waterproof and breathable on top.

In addition to staying warm, you should remember to stay safe. As it is often darker during the cold months, take precaution to remain visible to oncoming traffic. Wearing clothing with reflective surfaces will help others see you, even from a distance. You should also make sure your shoes have good enough traction to keep you on your feet as you run across various surfaces. And if you're participating in skiing, snowboarding, or other winter sports, wear appropriate safety gear to avoid hurting your head, knees, and other body parts.

Work the Wind.

Blowing, freezing wind is one of the hardest parts to overcome if you're trying to force yourself to work out in the cold. Keep the wind beneath your wings by facing the blowing breeze during the beginning of your run or bicycle ride. This way, you'll be running with the wind on your way back home, making the return trip much more pleasant and making you more likely to want to do it again the next day.

Think Hot.

While you'll need to plan your wardrobe and your wind sprints with the weather in mind, you'll need to change your mindset to a warmer climate to ensure your overall good health during a winter workout. Wearing sunscreen in the cold may seem senseless, but the sun still has the power to burn your exposed skin during the winter. Actually, you may be at increased risk for sunburn if you're working out at a high altitude or in an area with a lot of snow. So be sure to lather up before you head out for your cold routine.

You'll also need to think hot weather with regards to your hydration. Becoming dehydrated may seem to be a concern only valid during the hot summer months, but you need plenty of liquids in your system year round to keep your system well watered. To avoid dehydration, drink plenty of water before, during, and after your workout - even if you don't feel thirsty yet. Because once you feel thirsty, your body is already dehydrated.

Get Back In

For the most part, you can exercise in the cold and reap only benefits from your routine. Sometimes, however, exercising in the cold isn't a good idea. If you exercise outside when you shouldn't, the results can be bone-chillingly bad. When should you get back inside? The following are signs that you need to get inside and stay there:

• The temperature is below 0 degrees Fahrenheit (or –17.8 degrees Celsius). At these temperatures, you're at risk for lowering your body temperature, which can have horrid results.
• You experience frostbite or hypothermia. The initial signs of frostbite include numbness, loss of feeling, paleness, or stinging in the fingers, face, and toes. Hypothermia is recognized by unstoppable shivering, fatigue, loss of coordination, and slurred speech. If these symptoms are present, seek emergency medical attention immediately.

Want Some Whey? Build Muscle in Bath

Before you jump on the bandwagon, bulk up on your whey protein knowledge.

Considered one of the best protein supplements on the market, whey protein is accredited with building muscle, burning fat, providing antioxidants, and giving your immune system a boost. But does it do all this and more?

Maybe. Keep reading to find out what whey protein can do for you and what you can do to avoid any potential side effects that it may bring about.

Milky Substance

A protein found in milk, whey protein is exceptionally digestible. Because of this, most of the whey protein you ingest is used by your body. This is particularly useful if you're attempting to build muscle mass. Protein is required to build muscle, so the more of it you have in your body, the more opportunity you have to add some muscle weight to your frame.

And in case you're wondering, whey protein is indeed found in the milk you get in the cold aisles at your grocery store. Unfortunately, the protein is found in such a small amount in milk that it would be very difficult to consume enough whey protein through drinking milk alone to get the muscle boost you seek.

Cheese has even less whey protein, as it is removed during the cheese-making process. So if you really want to get some whey protein into your diet, you'll need a trip to your local fitness store to pick up some whey protein in powder form.

Drink It Down

In studies, whey protein improved strength, muscle mass, and lean body mass when combined with strength training. If you're considering using whey protein to bulk up, you'll need to make sure you do it right. The tough part is figuring out what exactly that means. Because while whey protein clearly helps build muscle, it is unknown exactly how much of the muscle-building stuff you should use on a daily basis.

During studies on whey protein, athletes consumed as much as 1.5 grams of whey protein per kilogram (or 2.2 pounds) of their weight. So if you weigh 75 kilograms (165 pounds) and are active on a daily basis, you may be able to handle as much as 112.5 grams of whey protein each day. But be warned. If you're not active enough to make use of all the whey protein, it will do what all the other extra calories do that enter your body: turn into fat.

Dangers

While most people can take whey protein without any adverse side effects, it is possible that you could suffer some complications from whey protein. Initial symptoms that your body and whey protein don't agree with one another include frequent thirst, cramps, nausea, excessive bowel movements, headaches, and bloating. As soon as you experience these symptoms, it's best to stop using whey protein.

Additionally, if you are allergic to milk, whey protein is completely off limits.

Because it is derived from milk, whey protein can cause the same allergic issues as drinking a glass of milk. And while whey protein is helpful for healthy people who are attempting to beef up, it can interact with medications, such as antibiotics and drugs that are used to treat Parkinson's disease or osteoporosis. Therefore, speaking with your physician before starting whey protein if you are taking other medications or have other health issues ensures you won't suffer any undesired complications.

Lactose Intolerant? No Problem.

While you can't use whey protein if you're allergic to milk, lactose intolerance won't keep you from enjoying the benefits of whey protein. So grab some whey protein powder and work your way to a bigger, better body.

Beetroot - Can this wonder food promote good health in Bath?

Want to boost your stamina or lower your blood pressure? Try some beetroot.

When you were a child, your mother probably had to force-feed you beetroot at dinner. While this dark purple-red vegetable may have a strong flavour that didn't agree with your young taste buds, your mum was on to something. That's because beetroot has been found to have significant health benefits.

Whether you're an endurance athlete; are well over the hill; or if you suffer from respiratory, cardiovascular, or metabolic diseases, beetroot should be of special interest to you. What is it about beetroot that gives it such powerful qualities and how much do you need to consume to get its benefits? Your answers await!

Endurance Enhancement

Beetroot juice contains many essential vitamins and minerals, including potassium, folate, and vitamin C. Often mixed with other juices such as carrot, lemon, or apple to improve its taste, beetroot juice has an uncommonly high nitrate content. Thanks to that nitrate content, beetroot has some serious perks for those who drink it down. Scientists suspect that nitric oxide, the byproduct of nitrate, gives you the ability to exercise with less oxygen and gives you more energy than usual. This is possible because you can exercise for longer periods of time when less oxygen is burned by your muscles during exercise. Green leafy foods such as spinach and lettuce, as well as cabbage and radishes, are also rich in nitrates, but beetroot may be one source you've not tapped into yet. In the past few years, research has shown that juice from the beetroot has the power to increase your stamina, allowing you to exercise up to 16 percent longer than your normal limit. Yes, 16 percent. Starting to thirst for some beetroot juice yet? Then keep reading.

Drinking beetroot juice a few hours before training seems to give athletes a boost in their performance that can't be achieved through additional training. Studies have shown that individuals who drink two cups of beetroot juice daily for a week improve on their race times by one to two percent for a set distance.

While this may seem like a small amount to some, this is very significant for elite athletes for whom every second counts. Not a world-class athlete? Don't leave beetroot juice on the shelf. It may be just what your body needs to make exercising more tolerable or even enjoyable.

Reduce Blood Pressure

If you're looking for a natural, home remedy to lower your blood pressure, look no further than our good friend, beetroot. Because on top of enhancing your athletic performance, the nitrate found in beetroot juice has been found to lower your blood pressure, cutting your risk for stroke or heart attack.

A recent study found that drinking two cups of beetroot juice a day keeps your blood pressure in check for up to 24 hours. While this study was small and did not take place over a long period of time, the results are fascinating and warrant additional research into the relationship between beetroot juice and cardiovascular diseases.

More than Root

If you want to amp up your workout routine or lower your blood pressure, beetroot juice can't be the only weapon in your arsenal. To achieve these goals or overall health, you'll need to go with a healthy, varied diet full of fruits and vegetables, and exercise on a regular basis. Otherwise, all the beetroot juice in the world won't be enough to give you good health.

No Mas, Por Favor.

Beetroot juice is a great addition to your diet. Just be careful. Drinking too much of it can lead to purple urine, abdominal cramps, or diarrhea.

Get Sexy Obliques - Get a Flat Stomach in Bath!

Slim your waist, support your lower back, decrease back pain, and improve your posture. That's the power of your obliques.

Better known as side abdominals, oblique muscles are a pair of muscles that enable you to bend at the side and twist at the waist. External obliques are upper muscles on your sides, and the internal obliques are underneath them, crossing diagonally near the side of your abdomen.

Building stronger oblique muscles will give your core strength a boost and also lead to a ripped, toned stomach.

Many sports such as swimming, wrestling, and rock climbing give your obliques a great workout, but you can do more to beef them up. Just be careful. While strong obliques are important, if you make them too large, women will look bulkier than desired and men will lose that coveted V-shaped torso. But how can you make your obliques as strong as possible?

Use Oblique Technique

Doing oblique exercises the correct way will speed up your results and make your workout as productive as possible. An aerobic warm-up and stretches before and after your workout is a good start. While exerting during an oblique exercise, exhale. And don't sweat turning out dozens of repetitions. With your obliques, it is better to do few repetitions with proper form than more repetitions with incorrect form.

To avoid neck injuries, don't lift from your neck and keep your chin off your chest. When performing oblique exercises on the floor, maintain a comfortable distance between your back and the floor, careful not to arch or flatten your back.

Oblique Exercises

Ready to start pumping up your obliques? Then try the following exercises. Once you can perform six sets of 12 reps with any exercise that requires weight, you can increase the weight amount. Just remember that while building your obliques, you also need to work your lower back. Otherwise, you increase your risk of injuring your lower back.

Side Planks: Lie on your left side with your legs straight and your left elbow on the floor. While pressing on the floor with your elbow and left foot, raise your hips until your body is a straight line. Hold this position for 10 seconds and then relax. Repeat and switch sides. For a more difficult exercise, lie on your side with your hand on the floor. Tighten your core muscles and lift your hips until your body is straight. You may also want to lift your opposite arm in the air to make a straight line with both arms. Hold this position for 10 seconds and then release. Repeat and switch sides.

Side Bends: Another great oblique exercise is the dumbbell side bend. Holding a dumbbell in each hand, stand with your feet slightly wider than shoulder width apart, your knees bent slightly. From this position, bend to the left side until the dumbbell reaches knee level. Using your obliques, pull yourself back up. Bend to the right side next, lowering the dumbbell again to knee level and pull back up. Alternate sides until you've performed 6 to 12 repetitions per side.

Eat well all year round! Diet Tips in Bath

A few reasons you should eat well from January 1 to December 31.

Life is one huge seasonal event. Spring turns into summer, summer to autumn, autumn to winter, and winter to spring. As you pass through these seasons, you go through your own seasons: from being a toddler to a child, the teenage years, and adulthood. And while the world and your age may operate seasons, your eating habits should stay sure and steady throughout the year.

Why? Good question. Here are a few answers to help you stay on track with your healthy eating ways.

Swimsuit Season Is No Surprise

Have too much to do each day and not enough time to figure out when you should start your swimsuit exercise and diet regime? Then why not stay in swimsuit shape all year long? That way, if you just happen to take a trip to the tropics in mid-February, you will get to have to wear your most flattering swimsuit instead of that unappealing sweat suit you've had since high school.

Not planning to hit a tropical locale during the cold months? You'll feel comfortable enough in your own skin to hang out at the indoor pool when a company trip has you living in a hotel for a few days.

Consistency Does the Body Good

Imagine dropping dirty oil into your car's engine for a few months every year. Even with six or eight months of feeding your car the best oil available, the dirty old oil will gradually wear your car out. The same is true for your body. In order to get the most from your body, you need to maintain a healthy weight all year long, throughout every season. It may not be easy to lay off those fattening comfort foods during the cold winter months, but your body will thank you.

Energy Up

When you wake up and the weather is dreadful, it can be difficult to get out of bed and get moving. Gain some extra pounds during the cold months, and it will be even harder. That's because it takes more energy to move your heavy frame than your lighter, more svelte frame. Help make it easier to get out and about by feeding yourself healthy calories that provide energy to get through the day. Leave the extra, unnecessary calories alone - unless you're looking for a way to have less energy.

Farewell, Seasonal SADness

Each year, folks around the globe suffer from seasonal affective disorder (SAD) during the darker, colder months. With SAD, you experience light symptoms of depression that make you feel tired for no reason. Eat the right foods and maintain a healthy weight, however, and you will have increased energy and a better outlook on life, making it possible to fend off SAD. In the event you do experience a bout with SAD, your healthy weight can cause the episode to pass faster.

Guilt, Be Gone!

If you've ever let your weight go up and down, you know what happens when it's on the up and up: guilt! With year-round weight management, that self-loathing goes bye-bye. In its place is a confidence you've never experienced. And while others are wondering how you're saying no to a third piece of pie, you're content knowing the benefits of staying healthy 365 days a year.

Make It Happen

Want to keep your body in tiptop shape every day of the year? Then you're going to have to make some changes to how you operate. Try the following tips to maintain a healthy weight from now until this time next year:

•                get rid of fattening foods that are hard to resist

•                tell your loved ones what you're doing and encourage them to get onboard

•                make your own food as often as possible

•                adopt an exercise routine that you can maintain

Don't get upset when you eat more than you should, but use it as a learning experience to avoid doing so next time

Top 7 Weight Loss Mistakes Revealed - Lose Weight in Bath

Seven Mistakes People Make When Trying to Lose Fat


1. They fail to consider the consequences of their actions.

Alwyn Cosgrove (one of the top trainers in the business) once said, "I get my clients to think, "Will this help me or not? Is this a positive step or not?" If you can see every action that you take is either helping you lose fat or stopping you from losing fat, then you will start to make better choices. So remember that everything you put in your mouth is either for or against fat loss. And every exercise choice you make is either for or against fat loss. "Get that", Alwyn says, "and you’re a hit."

2. They neglect to control their insulin and blood sugar levels - 2 key factors in determining whether or not the body fat will come off.
If you eat processed foods you are guaranteed to elevate your insulin & blood sugar levels. If you do that, your body sends the message, “Store fat!”, and you won’t make any progress. So avoid white-flour based bakery products, sugary drinks, and almost any carbohydrate snack that comes in a bag or a box.

3. They train like it’s the 80’s.

Yes, I know. Eighties music is popular again. But that doesn’t mean ineffective training methods from the 80’s like light weights, low intensity steady state cardio, and endless low-intensity ab work should also make a comeback. That type of training should stay buried in the back issues of cheesy muscle magazines. Stick to strength training and interval training for efficient and effective body changing routines.

4. They don’t take 30 minutes to plan their next day’s food intake.

If you fail to do this, you will set your fat loss efforts back by a minimum of 72 hours. Without a good meal plan, you are left to hunt and gather food in the modern world. And that’s a recipe for fat loss disaster. You are bound to eat something processed if you aren’t prepared. You will lose the fat burning benefits from yesterday’s workout and it will take until the end of the following day to get back on track. An entire 72-hour period wasted.

5. They don’t eat enough vegetables.

It`s now pretty much common knowledge that you should eat fibrous vegetables at every meal to assist your fat loss efforts. By doing so, you’ll control your blood sugar and insulin - thus supporting the optimal hormonal situation for fat loss.

6. They screw up their hormones with poor lifestyle choices.

If you are out boozing and staying up late on the weekend, you are shutting down your fat loss and messing up the optimal hormonal environment for fat burning. I will talk a lot more about the optimal hormonal levels for fat loss, as I believe this is the underrated key to building your best body ever.

7. They don’t plan and monitor their training sessions.

If you are still going to the gym without a plan, then you are going to have a hard time losing fat. And if you aren’t recording your workouts and eating habits, then you aren’t losing as much fat as you probably can. To fix this mistake, start by getting on track with strength training and interval training. It’s guaranteed to get you lean.

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Welcome To The Blog of Steve Joynson, Bath Personal Trainer and Bath Weight loss Expert

Hi there and a big welcome to my Bath Personal Training Blog.

I am Steve Joynson, Bath Personal Trainer and an expert at Weight Loss in Bath. Please ensure you check out all the recent blog posts in the coming months on the right of the page which will cover Bath Fat Loss, How to Lose Weight in Bath, Bath Fitness and Nutrition. Please feel free to browse my other websites, Bath Personal Trainer and Online Personal Training to see if I may be of help and service to you.

To subscribe to my twice monthly newsletter, latest offers and receive your FREE report on 5 Must Know AB Exercises to get that tummy you`ve always wanted, please just drop your email address into the box at the top of the right hand side and gain immediate access. Don`t worry, I detest spam as much as you do so will never share your details with anyone.

Have a great day and I hope you enjoy my Fitness in Bath blog.

Committed to your good health,

Steve
Steve Joynson

Personal Trainer in Bath

Starting with Stretches - Fitness Flexibility in Bath

Want to start your day off right? A stretch routine first thing in the morning is a great way to wake up your muscles and get your blood flowing.

While you may want to hit that snooze button over and over, a better way to start your day is with a few early morning stretches. Besides feeling good physically, stretching is mentally and physiologically beneficial as well. It improves your flexibility, circulation, coordination and balance, posture, and your mood.

With just 10 minutes of stretching added into your morning routine, you'll be prepared to face the day. Here are a few easy stretches to get you going.

Breathe Deeply

The simplest stretch to get started with is deep breathing. Sit up straight in a chair or even on the side of your bed. Rest your hands on your stomach and breathe in deeply. Exhale normally and notice the movement of your stomach. Repeat this exercise a few times, all the while breathing evenly, and progress slowly up to 12 repetitions.

Loosen Your Neck

Still sitting (or standing if you'd rather), keep your neck straight and move your head slowly forward as far as you can. Then slowly lean your head backward as far as you can. Repeat this movement a few times. Then smoothly and slowly roll your head in a circular motion. This will loosen up your neck muscles.

Relax Your Shoulders

Moving down your body, it's time to stretch your shoulders. After sleeping on your side, they may be especially tense. While sitting or standing in a balanced position, slowly and steadily lift your shoulders upward toward your ears, and lower them smoothly. Repeat several times. For another shoulder stretch, place your hands on your shoulders, move your elbows close together, and rotate your arms in a circle.

Stretch Your Sides

To stretch your side muscles, stand straight with your arms by your sides. Place your right hand behind your head and point your elbow out to your side. Bend your waist to the left, keeping your left arm straight, and reach down toward the floor. Hold this position for a couple seconds then stand up straight again. Repeat this stretch a few times and switch sides.

Loosen that Lower Back

This stretch will loosen your lower back and buttocks muscle. Lie on your back and bend your knees. Rest the ankle of your left leg on your right knee. Hold your right thigh and pull your leg toward your chest. You will feel a definite stretch. Hold this for a few seconds then relax. Repeat and hold for another 15–20 seconds. Switch legs and repeat.

Stretch Your Hamstring

Another important muscle to stretch is your hamstring, which runs from your buttocks down to below your knee. While lying on the floor, take hold of the back of one thigh and pull your leg to a 90-degree position, keeping your leg as straight as possible. Hold for 20 seconds, slowly lower your leg back to the floor, switch legs, and repeat.

Help Your Hips

One last helpful stretch to get you going in the morning is the seated knee raise, also known as seated marching. When done right, it improves your hip stability and your range of motion. Sit up straight in a chair and lift and lower one knee at a time as if you are marching. Lift both legs at least 10 times.

One Size Does Not Fit All.

Not only are stretches important before you exercise, they are also beneficial to start your day off right. However, you shouldn't expect your stretch to look identical to someone else performing the same stretch. Adjust your stretches to meet your needs according to your age and level of fitness. If you've had injuries in the past, take precaution and check with your doctor before beginning any new routines.

Exercising in Bath and Blood Pressure

Exercising under Pressure

Tips to keep you safe while exercising with high blood pressure.

Consisting of two numbers, your blood pressure is a measure of how hard your blood pushes against your arteries when your heart is beating (this is the top number, systolic blood pressure) and when it is resting (the bottom number, or diastolic blood pressure). Ideally, your blood pressure should not exceed 120/80 millimeters of mercury while resting. If you live with high blood pressure, you may fear exercise, as lifting weights, running, swimming, and other activities can temporarily raise your blood pressure. However, having high blood pressure isn't a license to stay out of the gym.

Here's what you should know to exercise safely, even if your blood pressure isn't in tip-top shape.

Start Easy

Afraid of pushing yourself too hard too fast? There's nothing wrong with a little caution - especially if you're planning to exercise with a pre-existing condition, such as high blood pressure. Instead of going full force at the gym and then running three miles to get home, start out with a short walk, a light jog, or a gentle workout in the gym.

As you begin to know how your body responds to exercise, you can push yourself a little harder and longer. Just be careful. Unless you take other active steps to keep your blood pressure in check, you could suffer a sudden spike in blood pressure that could be extremely dangerous.

Don't Stress

To get the maximum benefits of exercise, you'll need to stress your body. However, you should be careful to avoid exercises that put sudden and intense exertion if you have high blood pressure. Some of these exercises include heavy weight lifting, push-ups, pull-ups, and even strenuous digging in your yard.

Already in pretty good shape? Been exercising a while in an effort to improve your high blood pressure? Your body should be prepared to withstand the added stress of intense exercises. But before launching into these strenuous and demanding exercises, speak with your physician or an exercise professional to ensure your safety.

Make It Routine

Want to put yourself at risk for dangerous surges in blood pressure at the gym? Then only go every once in a while, and work out as hard as you can. Prefer to keep your blood pressure in check and help it improve? Then you'll need to get to the gym at least three times a week for 30 minutes at a time.

Have lots of life to take care of and feel the urge to skip out on your workout here and there? Fight the temptation! With each visit to your local gym, you burn off calories and help your heart beat better. And when your heart is working as it should, your heart requires less effort to push blood throughout your body. Ultimately, this leads to something you'd love to achieve: lowered blood pressure!

Side Order of Healthy

Determined to get your blood pressure under control? If you've dedicated yourself to regular exercise, you've already taken a giant leap toward your good health. But you can't just stop with working out. You'll need to make some changes with what you put in your mouth on a daily basis.

Enjoy piling salt on your foods every chance you get? You're going to have to put an end to that. Instead of salt-ridden potted meats and French fries, add in more fresh fruits and vegetables to your diet. You'll also want to go with water more often than any other beverage, add some fiber to your plate, and if you've got to eat canned fruits, get the ones that are packaged in their own natural juice.

Post workout soreness - Fitness Training in Bath

A few tips to ease the soreness in your muscles and get them ready for your next trip to the gym.

Working out and muscle soreness go together like peanut butter and jelly. Experiencing a bit of pain following a good workout is practically inevitable, and while you may want to skip the gym to get over the pain, there are better ways to overcome your soreness.

Wondering what they are? Read on to find out.

Stretch It Out

For many people, the idea of stretching is old fashioned, doing nothing but cutting back on the amount of time spent actually working out. However, if you want to beat soreness and avoid greater injury, stretching is a must. The best way to incorporate stretching into your exercise regimen is to do some light exercise first and then stretch out the muscles you will use during your routine.

But don't only stretch before you workout. You'll also want to stretch after a workout. Doing this will allow you to reap the benefits of reduced soreness, reduced risk of injury, and increased range of motion.

Apply Warmth, Cold, and Pressure

Another great way to beat muscle soreness is to apply heat and cold. If you find yourself dealing with regular soreness, toss some ice in a plastic bag and place the bag on the muscles bothering you most. You can also apply a heating pad, which will help bring additional blood to the site of your soreness and therefore bring some relief. Just be sure to not leave the heat or ice on your sore muscles for more than 15 minutes at a time.

When you want an even more enjoyable way to overcome exercise-induced soreness, beg your significant other for a massage or head to the office of a massage therapist. After a good massage, you'll feel better than you have in a long time and be ready to keep on your workout schedule.

Work It Again

Feeling sore can make you want to stay in bed, applying ice and heat and more ice and more heat. However, staying still at home is not going to help you beat your soreness. Actually, this will cause you to suffer soreness after every workout from here to eternity. To beat your muscle soreness, get back out there and get some more exercise. Once you've been exercising for a few minutes and get past your initial discomfort, the aches you felt will be a thing of the past.

For the best protection, you should work out all your various muscles on a regular basis. This way, you can go ahead and let all the muscles in your body grow sore and in the process get more accustomed to working out. In the end, this will result in less post-workout soreness.

Bringing the Pain

Wish you could altogether do away with muscle soreness after working out? Well...you can't. Because what you're dealing with after exercising is as natural and inescapable as death.

The pain you experience after a good workout is known as delayed onset muscle soreness, a.k.a. DOMS. True to its name, DOMS sets in a bit after you're done working out - between 24 and 48 hours later. Your DOMS shows up when you push your muscles beyond what they're used to, causing tiny tears in the muscles being worked out. But have no fear.

These tears are not dangerous for the long-term health and function of your muscles. Beyond some post-workout soreness, the tears should have no consequences.

In the event you experience pain immediately after a workout or your pain does not subside after a few days, you may have done more than push your muscles to cause DOMS. You may have suffered a more serious muscle trauma. If a few days of rest don't help you overcome the pain, contact your physician to prevent a more serious injury.

Increase your Bust- Women`s fitness in Bath

Why yes you can. Here's how.

"We must, we must, we must increase our bust!" As a child, you sang it jokingly with your close friends. As a teenager, you shouted it with passion and vigor. Now, you say it as if the words alone could cause your breasts to leap cup sizes in an instant. But without plastic surgery, is it actually possible to help your chest grow? Yes it is - as long as you don't expect to jump from an A cup to a D cup.

If you're interested in increasing your bust and feeling better about your body, give these simple and effective exercises a shot.

You know it's a bad day when you put your bra on backwards and it fits better. -Unknown

Modified Push-Ups: Start on your knees, with your arms bearing the weight of your body and your elbows crossed and lifted off the ground. Keeping your back straight, lower your body to the floor. Try to touch the floor with your chest. Raise your body off the floor, using only your arms. Return to your original position, but don't lock your elbows at the top of the exercise. Rather, begin your next push-up. Your initial goal should be three sets of 10. In a few weeks, you should be able to work your way up to three sets of 20.

Wall Push-Ups: Standing about two feet from a wall, place your hands on the wall. Keep your body in a straight line as you lower yourself toward the wall. Once you reach the wall, slowly push your body back to the starting position and repeat for three sets of 10 to 15 repetitions. Throughout the exercise, focus on keeping your pectorals flexed.

Front Lift: With your legs hip-width apart and your knees bent slightly, stand with a two- to five-pound weight in each hand. Begin to lift your arms straight in front of your body, keeping your elbows bent slightly. Once you reach shoulder-height, pause for two seconds, return to the starting position, and repeat. Go for three sets of 10 or 12.

Pectoral Presses: An exercise that is very similar to the bench press (bench presses are also effective bust boosters), pectoral presses help beef up the muscles behind the breasts. All you have to do is lie down on a weight bench, an aerobic step, or the floor, and grab some light weights (five pounds is fine for starters). Then, place the weights next to your armpits, allowing your elbows to bow out to either side of your body. Push the weight straight up until your arms are fully extended overhead, slowly lower your arms back to the starting position, and repeat for three sets of 12.

Isometric Chest Contractions: Grab a towel and stand with your abdominal muscles tight and your knees bent slightly. With the towel in front of you at shoulder level, begin simultaneously pulling the towel in opposite directions. As you perform the contractions, pull the towel in a rapid pulsing pattern, but don't allow the towel to go limp between pulses. Do this three times a day for one minute each and your chest and self-esteem will reap the benefits.

Get Straight: A final secret to helping your bust grow larger is to have good posture. By sitting and standing up straight, you push your chest out and instantly increase your bust. And if you don't think good posture is exercise, try it for a few days. It's not as easy as it sounds.

While these techniques will help your chest appear larger, they actually won't cause your breasts to grow larger. They simply work to strengthen and firm the muscles behind the breasts. But since they work to give the appearance you seek, these little steps may be enough to keep you from more dramatic and expensive options.

Bringing the Pain

Wish you could altogether do away with muscle soreness after working out? Well...you can't. Because what you're dealing with after exercising is as natural and inescapable as death.

The pain you experience after a good workout is known as delayed onset muscle soreness, a.k.a. DOMS. True to its name, DOMS sets in a bit after you're done working out - between 24 and 48 hours later. Your DOMS shows up when you push your muscles beyond what they're used to, causing tiny tears in the muscles being worked out. But have no fear.

These tears are not dangerous for the long-term health and function of your muscles. Beyond some post-workout soreness, the tears should have no consequences.

In the event you experience pain immediately after a workout or your pain does not subside after a few days, you may have done more than push your muscles to cause DOMS. You may have suffered a more serious muscle trauma. If a few days of rest don't help you overcome the pain, contact your physician to prevent a more serious injury

Banish Bingo Wings - Fitness in Bath

Thanks to push-up bras and BOTOX parties, women have new opportunity to reverse the power of gravity and time. But what about the sagging that so often takes place on the underside of women's arms? You could undergo plastic surgery, but wouldn't you rather try a low-cost method that gives you a sense of accomplishment?
If you're wondering how to keep the flab at bay or to banish it once and for all, you've come to the right place. Keep reading to learn what exercises you should be leaning on to keep flabby underarms from hanging out with you.

Push-Ups

One of the beacons of old-fashioned exercise enthusiasts, push-ups provide all sorts of benefits. To tighten and tone your underarms, you'll want to place your hands close together on the ground. Once in the push-up position (on your toes or knees, torso straight and arms extended out to hold your weight above the ground), lower your body to the ground. As you go down, keep your elbows against your side. Once your chest touches your hands, push yourself back to the starting position, careful to keep your elbows by your side throughout the motion. Go for three sets of 8 to 15 repetitions each.

Women aren't meant to fly. So there's no reason for you to live with wings any longer!

Dips

Looking for another easy triceps-shaper that you can do no matter where you are? Dips fit the bill nicely. To perform dips, find a weight bench or a couple sturdy chairs. Facing away from the bench, bend down and place your hands facedown on the bench. Place your legs directly in front of you, the heels of your feet resting on the ground. Slowly lower your body until your arms make a 90-degree angle. Push yourself back to the starting position and repeat 5 to 10 times. You can do the same thing on dip bars at the gym and have the same helpful results!

Dumbbell Extension

Unlike the first two exercises, you'll need to grab a dumbbell for this one. When first getting started, use a three- or five-pound dumbbell. Standing up straight, hold the dumbbell directly overhead with both hands. Keeping your elbows and arms parallel to one another and your elbows in the same position throughout the movement, lower the weight behind your head. Once the weight is close to your shoulders, raise the weight back to its original position and repeat for three sets of 10 repetitions each. As the exercise gets easier, increase the amount of weight you use.

Tricep Kickbacks

With the same dumbbell in your right hand, place your left knee and left hand on a weight bench, your right foot on the ground to keep your body balanced. Hold your right arm at a 90-degree angle, with your bicep against your side and your back straight. From this position, lift the weight backward until your entire arm is straight and against your side. Hold for a moment, return to the starting position, and repeat for three sets of 8 to 10 repetitions on both sides.

Skull Crushers

While the name may sound frightening, the results are user-friendly. To perform a set of skull crushers, grab a dumbbell or light barbell and lie on your back on a weight bench. Start by holding the weight directly over your face, both arms completely extended up. Slowly bend at the elbows and lower the weight toward your face. Once your arms nearly hit your head, raise the weight back up. For maximum effect, spend three of four seconds on each motion (the lowering and raising of the weight). Repeat 8 to 10 times for three sets.

Run smarter not further - Fitness in Bath

Tired of running out of steam before the end of the race? It's time to up your endurance,

You've got a triathlon. You're trying to lose a few pounds from your midsection. You want to see how hard and long you can push your body. No matter what your reason for exercising, your body won't get the full benefit of working out if you don't have enough endurance to push a little bit longer and harder today than you could a year ago. But how do you teach your body to do more than it currently will?
By building your endurance. And it all starts with a few tried-and-true steps.

Step 1: Prepare for Discipline

If you want to make gains in your endurance, you can't hit the gym on an inconsistent basis. You'll need to be disciplined in order to give your body opportunity to make advances in its ability to endure. This may mean going from three to four hard workouts a week. Or maybe it means a little bit more time spent at the gym during each workout. Know your body and your schedule well enough to know the most effective way for you to build your endurance, and then stick to it no matter what.

Endurance is patience concentrated

- Thomas Carlyle

Step 2: Know What Endurance Is

Depending on your level of athleticism and health, endurance may mean something different. After all, if you're already benching 200 pounds 15 times without trouble or running 25 miles without breaking sweat, your idea of improved endurance will be dramatically different than someone who has a hard time curling 20 pounds or jogging a mile. If you're already a gym rat, you can increase your endurance by lifting heavier weights and completing your runs at a faster pace. On the other hand, if you're new to this whole exercise thing, your endurance goal may be to push your body for 45 minutes instead of 30.

Step 3: Try Different Methods

Every body is different. As a result, your body will respond to endurance-building exercises in a different way than anyone else's. Hence why you shouldn't give up if your friend's endurance-boosting exercise routine leaves you feeling a little flat. Talk with your trainer or other exercise professional to find out some other ways to boost your endurance in the weight room, track, or pool. Don't quit trying out new ways until you find something that works. Then in a few months be prepared to try something different, as your body may grow so accustomed to the new routine that it doesn't give you the endurance improvement it initially yielded.

Step 4: Consider Going Slower

While your endurance goal may be to go faster or lift more weight, reaching that goal may not always come about by lifting heavier weights or running harder every day. Rather, you may need to take some time to slow things down. By pushing yourself to about 80 percent of your abilities, you're able to train for a longer period of time, which may ultimately help you up your endurance. As an added bonus, you're less likely to suffer many of the injuries that occur when you're pushing yourself to give your all on a regular basis.

Step 5: Listen to Your Body

There are a lot of people who can give you tips to improve your endurance. The trick is listening to the one voice that tells you what is working well. That voice? Your body. When you pay close attention to what your body is telling you during and after each workout, you can fine-tune your endurance-building routine to do its job well and consistently. Some of the methods that wind up working for you may be a bit unorthodox, but if it works, go for it!