How do YOU hydrate?

Especially important in the hot summer months, but still important all year round is hydration. Staying hydrated is absolutely necessary to human survival and functionality, especially if you are working out. We all take water for granted, but it is an absolute necessity for everybody. However, water is by no means the only method of hydration. Sports drinks, juices, hot beverages and the like we all consume every day. But what really is the best way to stay hydrated?

Water

Water is unarguably the most available and common method of hydration in the world. It is also hydrates better than sugary juices and sports drinks, mainly due to the fact that it is pure H20 and nothing else. While it might not have the energy-boosting electrolytes, carbs and the sweet flavors of sports drinks, it is the best when it comes to basic hydration. Especially if all you desire is basic daily hydration without consuming excess calories, water is your best choice.

Sports Drinks

Sports drinks do not hydrate as well as water does, but they do have carbs, sugars and electrolytes to replenish nutrients usually lost through perspiration when working out. However, the upside is that they are not bland like water, they taste good and they “replenish” by helping you get your energy back up after or even during a workout. The downside to sports drinks is that, especially if you are working out or training to lose weight, they tend to replenish the calories and carbs as you burn them off. This can lead to a neutralizing effect on your workout if you drink a lot of sports drinks.

What does it come down to?

Personal preference. Drinking water everyday is the best way to hydrate, but it is good to mix things up once in a while.


**Have an idea for a blog or need advice? Email: info@elementfitnessny.net!


Wanna know more? Read more! For more information on hydration and on the effectiveness of more methods of hydration, check out about.com’s article! http://chemistry.about.com/cs/foodchemistry/a/aa070803a.htm

Take a Deep Breath…..

We all breathe. It's a basic human function and it tends to be something we take for granted. Doing breathing exercises can help anyone, be it before a workout, after a workout, relaxing, at work, in class, anywhere! Breathing exercises have numerous benefits, from improving circulation and lung capacity to reducing stress and anxiety at work and can even help boost the immune system! They can also help you get the most out of your cardiovascular workout.

Reducing and Relieving Stress and Anxiety

This is perhaps the most common reason that everyday people do breathing exercises. Pressures at work, things to get done, an exam at class coming up, your boss wants to see you in 15 minutes, life is stressful these days! Taking just a minute to do a breathing exercise can make your day that much better, and you can get back to work in no time relaxed, refreshed and maybe a little bit more energized. Check out About.com’s specific exercise for stress relief breathing here.

Breathing Exercises while you run

Breathing the right way while you run, or do any type of cardiovascular exercises can help you immensely by increasing endurance and helping stop premature fatigue and tiredness. Taking deep breaths before running, breathing to the lyrics of music, or even running to a cadence can help improve your running times. Deep breathing after running can also help with the cooldown after your run. For more information on breathing exercises for running, check out Fitness Motivators article here.

Wanna know more? Read more!

Chinese Holistic Health Breathing Exercises

To run in or out? That is the question.

Chances are if you are reading this blog, you incorporate running into your cardio routine.






Running is the most common and by far the most popular form of general cardiovascular exercise. However,in overcrowded urban areas, many people have substituted outside free or track running with running indoors on a treadmill. Both have their ups and downs, but which one is for you?



Don't know? That's okay. We've broken it down for you.

Treadmill

The Good: Treadmills have much better padding than concrete or asphalt. Any type of running related injury, such as shin splints, is extremely unlikely with a treadmill. A run on a treadmill will likely not leave your knees killing you the next day. Since treadmills have fully adjustable speed and incline, you have many, many options. With a treadmill, you also never have to worry about the weather preventing you from running.

The Bad: Unless you go to a gym, treadmills are expensive to buy and maintain. Treadmills don’t have the psychological benefits of free running outside. Users have reported that treadmill running can be monotonous as well. Lack of exposure to outside running can actually weaken tendons and joints from under-stress, making them more prone to injury should you transition to outside running. Long term treadmill use can actually affect proper running stance, as decreased wind resistance causes treadmill runners to stop leaning forward, and causes an overly bouncy form.

Outside Running
The Good: Outside running is a great way to get outside and get some fresh air. Outside free running is a great stress reliever, and has shown to have numerous psychological benefits. While for some it might be bad, the added stress on the legs in outside running helps condition them, so you can become a better overall runner. If you are training for a race or a marathon, outside running simulates those conditions far more effectively than a treadmill. Also, a treadmill only simulates real running, whereas actually running gives you the full health benefits
The Bad: Injuries, Injuries, and Injuries! Outside running, especially for beginners carries a much higher risk for injury than a treadmill. Especially if you are running on terrain with changing slopes, uphill and downhill, you have a higher risk of developing shin splints or joint pains. Also, running outside under the sun or in hot weather, especially for beginners, leaves you more prone to sunburn or heatstroke unless you take proper precautions to stay covered and hydrated.

What does it come down to? Personal preference.

Consider the benefits and risks of both the track and treadmill and identify your needs: Are you training for a marathon? Or maybe you just want to work out? Do you have financial limitations?


Wanna know more? Read more!
http://sportsmedicine.about.com/od/tipsandtricks/a/treadincline.htm
http://www.treadmill-online.com/home/treadmill-guides/facts/treadmills-advantages-and-disadvantages.htm
http://running.about.com/od/treadmillrunning/f/treadmillrun.htm

The PERFECT Pushup!

We have all done or at least attempted some form or variation of this classic upper-body exercise.
The pushup has stood the test of time and is still used by trainers, the military and even high school P.E teachers. The pushup is a great addition to any workout, and helps to build and maintain upper and core body strength.

They are also a great supplement or alternative to bench-pressing.

Benefits

Including pushups into your workout is a great way to help gain and maintain strength in the chest muscles, triceps, shoulders, as well as abdominal and core muscles. Pushups have not only muscular, but cardiovascular benefits as well, helping to improve circulation and breathing. Whether you are training to lose weight, build muscle, or prepare for a physically demanding job, pushups have near limitless benefits.

Warming up/Stretching

To avoid injury or late onset soreness, start by stretching and warming up by stretching the chest, shoulder and triceps. Get your muscles “warm” before you attempt to do a high number of reps.

Proper Form

Your hands should be placed about shoulder width apart on the floor or mat. Keep your back straight (this is where your abdominals come in). Your feet should be together. Before the first rep, your body should form a straight line from your head to your feet. Keep your head forward and eyes focused on the floor just in front of you. Your arms should be extended. Lower yourself until at least your upper arms are parallel to the floor, lower if you so desire, and then exhale as you push back up to the arms extended start position. Do either as many reps as you can, or do them in sets of 10, 15, 20, or however many you desire. Keep form throughout each set and only rest your knee on the ground if you can no longer do anymore, or are done with a set.

Variations

There are several different variations on the old classic push up to emphasize certain muscles, or simply increase resistance if you desire a tougher pushup. To learn about some of these pushup variations, check out Men’s Fitness magazine online!

Wanna know more? Read more!

http://www.military.com/military-fitness/fitness-test-prep/practice-for-perfect-push-ups

http://www.ehow.com/about_5064113_muscles-used-pushups.html

http://www.mensfitness.com/eternal_pushup/fitness/beginner_weight_training/200

Super Food 7-Day Diet from Self Magazine!

So what is a "Superfood" exactly?

According to Wikipedia.com, the term Superfood is "a term sometimes used to describe food with high phytonutrient content that may confer health benefits as a result.For example, blueberries are often considered a superfood (or superfruit) because they contain significant amounts of antioxidants, anthocyanins, vitamin C, manganese, and dietary fiber.^[1] "

Fight wrinkles, weight gain, cancer and colds all at once! Try this 1600 calorie-per-day menu designed by SELF magazine to be healthier and summer slim in no time!

*Do you have an idea for an article, have questions or need advice? Please write us at info@elementfitness.net! Subject: Blog