Feeling Under the Weather?

Feeling sickish? You're not alone.

Around this time of year, people commonly come down with respiratory viruses and diseases such as colds and sometimes more serious infections like influenza. For those who exercise regularly, this can create problems and be frustrating. Here are some tips on what to with your workout schedule/routine if you are sick.




Know how sick is too sick
If you have a fever, a sore throat and feel a serious decrease in energy, just take a break and lie down. Exercising with a respiratory infection or other disease can be disastrous and prolong your sickness. When you are ill, your body has a harder time distributing oxygen to muscles, which can prevent your body from a successful post-workout recovery. This will also add to the discomfort of being sick. Get plenty of rest if you are down with a fever and really feeling sick.

Be mindful of others
If you are contagiously ill and workout at a gym where there are other people, you risk spreading your infection to them. This is more of a common courtesy than anything. If you are sick with a contagious virus like the flu, stay away from the gym until you feel better.

Keep it light
If you decide to go out for a run or hit the gym, do not push yourself hard or do an intense workout. If you run, keep it at a jog or a light run pace. Keeping your blood moving while you are sick might actually make you feel better, which is a definite plus. What is light for you is up to your own judgment. You can go back to your normal routine once you feel better

Whatever you decide to do, if you are seriously ill, you should always seek medical treatment.


A healthy winter season to you from all of us at Element Fitness!



Want to know more? Read more!
http://www.associatedcontent.com/article/1775170/should_you_work_out_while_sick_pg2.html?cat=5
http://www.criticalbench.com/working-out-when-sick.htm
http://www.webmd.com/cold-and-flu/features/exercising-when-sick

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

July Updates from Element Fitness!

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