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.

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.

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