The benefits of working out are clear but establishing an exercise schedule and sticking to it is not always easy. Whether you visit the gym or do fitness workouts at home, some obstacles can make it difficult to achieve your exercise goals. You may already have the objectives laid out, your gym membership ready, or the right equipment set up at home. Then, some things may come to light, such as you may not have enough time to complete your workouts, you bruise too easily, or your skin chafes too much during exercise. Fortunately, most of these hindrances are popular, and there are several ways to overcome them.
Exercise causes heavy perspiration and when you combine that with high temperatures, the body finds it hard to cool itself. Increasing internal temperatures cause symptoms such as nausea, dizziness, and loss of strength. A fast heartbeat or a headache can also be the result of heat exhaustion. This problem is frequent when exercising outside in summer. Firstly, get out of the heat to give your body the chance to cool down. A shade or a room with air conditioning provides relief. Avoid going back into the heat because it may cause a relapse.
Cooling your skin can also help minimize the effect of heat exhaustion. Use towels that have been dipped in cold water to wipe yourself down or pour the liquid on your head and neck. Taking more fluids is another solution to the heat exhaustion problem when working out. Besides cold water, a sports drink can help with hydration. Wearing a shirt while running is recommended to reduce the risk of heat exhaustion. An exposed body absorbs a lot of radiant heat.
Chaffing is common among both men and women when working out, especially for individuals with slightly bigger thighs. It occurs when the skin rubs too much against something else such as skin, bra or workout shorts. The friction resulting from this contact can cause inflammation and bleeding. Some fitness activities lead to more chaffing than others. Working out on a spin bike, for instance, involves a lot of contact between the thighs and bike.
One solution to chaffing is to wear the right gear. Tights and spandex are highly recommended because they don’t generate friction when they rub against the skin. Clean the area with hydrogen peroxide when you feel that the chaffing is getting bad. Then, apply an ointment to avoid aggravating it. Wrap your skin in gauze or athletic tape. Alternatively, you can buy lubricating products from sports stores to use before workout routines that you know lead to chafing .
Everyone gets bruises after extensive workouts, but some may be more prone than others. Knowing the right treatment to provide relief for your bruises allows you to exercise without fear. For one, avoid medications that may increase bruising tendencies such as aspirin and antidepressants. Any drug that thins the blood will make your fitness routines a pain, literally. Heat and cold therapies are excellent at treating bruises. Use an ice pack or cold compress on injuries that cause swelling. Heat is great at dilating blood vessels, which helps improve circulation in a bruised region.
Increasing your vitamin C intake is another way that you can keep bruising at bay when exercising. Bell peppers, citrus fruits, and leafy vegetables should be part of your fitness diet. Vitamin C helps protect blood vessels. Also, you can use a Vitamin K cream to facilitate the blood clotting process. Find other athletic products that are safe to treat all kinds of bruises. Note that your workout techniques, equipment, and clothes may also contribute to bruising so ensure they are good quality.
Lack of Enough Exercise Time
Sometimes, the obstacles are not physical. Someone with a tight schedule can find it challenging to set apart sufficient time to squeeze in a proper fitness routine. One solution to this hindrance is to plan short exercises that are spread out through the week. For example, you can plan 10-minute walks a few times each day. If your office building is storied, taking the stairs when running errands serve as a good workout. You can also walk to work or park a distance from the office then walk the remaining distance.
The point is to capitalize on any opportunities that are fit in an exercise activity. For instance, when sourcing fundraising ideas, you can have a few fun fitness workouts as part of the program. Another option is to adjust your morning schedule and wake up a bit earlier than normal. Getting up thirty minutes before you begin preparing for work can give you time to squeeze in a proper workout routine. Do this for several days, and it becomes a habit.
The Wrong Gear
Not a lot of people give a thought to the clothes they wear when working out. The wrong gear can make your workout routines more challenging than they should be. Some people think that it's enough to throw in a t-shirt and sweatpants, but comfort is key when exercising. The size, material, and design of the gear will contribute to how comfortable you feel in it. Aim for workout clothes that are neither too loose nor too tight.
Tight-fitting gear may cause irritation and increase chafing due to friction. Loose clothes, on the other hand, can get stuck in machines and cause accidents when working out. Choose synthetic material such as spandex, polyester, and lycra to improve the sweat absorption of your exercise clothes. For women, the right bra is the most critical part of your gear. Find a good fitting sports bra to provide proper support when exercising. Your shoes dictate your performance as well, particularly in activities such as jogging, running, and walking. The wrong footwear can cause injury, so be cautious.
Exercising right is not just about putting together a killer fitness routine. You must prepare for any obstacles that may present themselves during various activities. Note that some problems are unique to gym workouts while others are more frequent when exercising at home. Understand the popular fitness issues that apply to your situation and have a list of practical solutions before you begin your exercise regimen.
Author Bio: Julia Carson is a yoga instructor and an english major. Her expertise has developed around fitness, coaching, and learning. It seems like the more the world develops in technology and learning, people have less and less time to take care of themselves.