fitness

Fun Lockdown Workouts To Keep You Motivated

June 18, 2020 By lyndsinreallife Leave a Comment

Working out at home is one of the ways you can stay fit while social distancing is happening. Exercise is always important, but even more so now. It helps keep you healthy, keeps your mental health in check, and gives you something to do to give some structure to your day.

But one of the issues with exercising at home is finding the motivation to do it. It can be hard to make workouts fun and to get yourself psyched up to sweat each day.

So what can you do to make working out at home more enjoyable? Here are some fun lockdown workouts to keep you motivated!

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Challenge yourself with a HIIT workout

HIIT (High Intensity Interval Training) workouts are a fantastic way to exercise. They’re short, sharp and super high-energy – not something for the faint-hearted. But that’s all part of the fun! HIIT workouts provide a fast-paced, challenging session that will help you tone up while losing fat, plus help to improve your cardio health. They’re difficult, but full of some fun moves to keep you busy. Check out some of the best HIIT workouts on YouTube and start pushing yourself.

Get yourself a rebounder

If you’re looking for a great way to exercise, get yourself a rebounder. But what is rebounding on a trampoline? Rebounding is an effective form of exercise, while also having the benefit of being a lot of fun. While many people have trampolines in their backyards for the kids, this is a type of equipment that’s more suited to the adults in the family. With so many great exercises you can do on a rebounder, it’ll certainly liven up your fitness routine.

Try partner exercises

Working out with someone else is a great way to stay motivated, so why not give some partner exercises a try? There are some great partner exercises you can do with a resistance band, as well as bodyweight moves. Partner workouts can be fun, challenging and could even bring you closer together – making for one highly effective way of working out!

Join a group workout with friends

Video calls have become a part of people’s daily routines, with both work and social lives taking place on applications like Zoom. But have you thought about doing a group workout with friends online? A video workout can be a fun way of spending time together and help you look forward to a workout. You could follow another video together, or task someone to design the workout each time! This is an ideal solution for those who miss going to classes and want a bit of company when they work out.

Staying motivated to exercise is never easy, but there are a lot of things you can try while in quarantine to stay on top of your fitness. Check out some more fun ways to workout at home to help you stay strong and healthy and keep on top of your fitness goals!

•What have you been doing to stay on top of your workout routine?

Thank you for reading!

Health

Keeping Positive Through Weight Loss

June 12, 2020 By lyndsinreallife Leave a Comment

If you’re trying to change your body with weight loss then you will understand the struggle that requires you to stay positive and upbeat. Usually for a long period of time too. However, it can be difficult to feel good about yourself, especially when you’re not happy with the way you feel or look.

Photo by Natasha Spencer from Pexels

This is why it is important to boost your confidence through your weightloss journey. Many dieters expect to feel better about their bodies when they have lost weight. But if you work on boosting your confidence through your weight loss journey, you’ll be much more likely to stay motivated, stick to your weight loss program, and reach your goal.

Let’s have a look at some of the techniques you can use to stay positive and motivated through your weight loss journey:

Believe In Success

Believing in yourself has massive benefits. If you start to believe that you can lose weight, you are much more likely to actually reach your goal But if you go into it thinking you’re going to fail, there is a high chance you will fail. Try to train your brain to believe in yourself. You should also do your research in areas like programs to follow, through The Plastic Surgery Channel, ways to workout at home, etc.

Set Yourself Smart Weight-Loss Goals

One of the biggest mistakes that people trying to lose weight make is not setting goals. Or worse, setting goals that are unrealistic. The goals you set, are the roadmap for your entire weight loss journey, so you the goals you set can change the whole of your weight loss journey. Take a few minutes to set yourself smart goals, grab a pen and paper, and make yourself both short-term and long-term goals. Setting weekly goals can help, but you need to be aware that at times your body needs longer to settle into a new weight loss routine.

Stay Upbeat And Energized

Chances are you won’t feel confident during weight loss if your energy loss are extremely low. Eating less and exercising more can have a massive effect on this. Especially during the start of your weight loss plan. If you stick to it though, it won’t be long before you start to notice a difference, and the extra effort you are putting in will make your feel more energized and ready to go. If you want to stay energized and upbeat, at the start, your diet is really important. The goodness you fill your body with will provide you with the energy you need to do the exercise that is going to give you that extra bounce in your step.

Look More Confident Now Rather Than After

Although you might want to wait to make yourself look fabulous after you have lost weight, you should start now rather than later. Your confidence will grow quicker and your weight loss program will help to boost it into hyperdrive, especially when you change your look. Even if it is treating yourself to a few new workout clothes, feeling confident now rather than after will help you to stay motivated and lead to more success.

Be Confident With Your Exercise

If you haven’t exercised in longer than you’d like to admit, you might feel scared or intimidated to start a new exercise program, try a new class, or hit the gym. Try not to worry though, the majority of people who see you exercising will have an admiration and aspirational view of your efforts rather than a negative. Think about when you see others exercising, you don’t jump to negative thoughts, instead you feel positive for that person trying and keeping themselves fit. You will always come across people who are negative but for the majority, people will support you.

How To Workout Like A Pro

Everyone has different things that keep them motivated during a diet. It can be difficult to keep your head up and positive when you don’t see the results that you want on the scales. However, there are ways that you can keep yourself upbeat and ready to complete your workouts, keeping your diet on track. It’s all about finding ways to exercise that you enjoy. Choose some activities that you really enjoy and try to incorporate some of them into your lifestyle too, Whether you join a gym and include it in your daily routine, go for a family walk every weekend, or go for a cycle, be sure to find something to you enjoy and it will make it easier.

These six tips should help you to keep positive throughout your weight loss journey, is there anything that you are doing to keep yourself positive and motivated through your journey? Please share them in the comments below!

Thank you for reading!

Fitness Health

Five Easy Ways To Shed Some Weight

June 2, 2020 By lyndsinreallife Leave a Comment

Is there anything worse than unintentionally gaining weight and being unable to shed it again? Nope! And you’re not alone in feeling that, either. Plenty of us want a quick fix for weight issues; we imagine ourselves the slim, healthy individuals we want to be. The thing is, weight loss isn’t an instant thing. If you find a solution that makes you drop the weight too quickly, you will not learn anything about what to eat and how much you need to eat. This is where the cycle continues of eating your weight back on again and not knowing much about what you are consuming.

It’s possible to lose weight quickly initially, whether that’s with the HCG Diet Info here that you can read about or another dieting method. The initial losses are down to water weight, but shifting the fat when your body fat content is high? Well, that takes a little more time. Weight loss comes down to two very simple things: a calorie deficit, and movement. Of course, there are a number of diets out there to try, and all of them have a calorie deficit in common. So, if you are looking for an easy fix to get rid of some weight before an event, we’ve got five easy ways for you to shed weight for it. Let’s take a look!

Image Source: Pexels

Intermittent Fasting

As we said, the biggest key to losing weight is in reducing calories. However, most people don’t want to calorie count – they find it time consuming. With intermittent fasting, you don’t calorie count, you instead reduce the time you eat. Some people choose an 8 hour window in their day and only eat food within those times. 12pm – 8pm is very popular, and instead of three meals and snacks, people eat lunch, dinner and a snack. This instantly reduces their calories and weight loss follows as a result.

2. Lift, Lift, Lift

Exercise is the next tip we mentioned, but it’s not all running yourself ragged with cardio. Instead, learn to lift weights. You don’t even need to use dumbbells when you first get started; use your own body weight with a TRX system at home and a carefully laid out plan for exercise. You break down the muscles with lifting and then they repair themselves far stronger. Your body needs energy to do this, so it uses the fat supply to keep the muscles repairing themselves well. Strength training offers you higher lean muscle mass, making you look leaner, too.

3. Get Moving

You don’t have to carve out time to go to the gym, but you need to get your movement up. Get a shiny Fitbit and track your steps, aiming for 10k a day. You don’t even have to go anywhere, walking around the house can do the job!

4. Hydrate

Often, not drinking enough water can hinder your weight loss. Dropping your water retention is a big key to dropping a few pounds, so try eating fewer salty foods and consuming more magnesium.

5. Up Your Protein

Upping your protein to feel more satiated through the day is important, but it doesn’t mean it has to be all you eat. If you make sure that you have a balanced diet with good levels of protein, you’re going to be successful!

Thank you reading!

Fitness

4 Tips For People That Feel Self Conscious About Exercising

May 5, 2020 By lyndsinreallife 1 Comment

We all know that exercise is important, but if you are an anxious person and you haven’t exercised much in the past, you may be feeling self conscious about it (example: me). Many people find the idea of working out in a busy gym or running in public quite scary, so they put it off. But it’s important that you find a way to overcome these fears so you can stay fit and healthy. These are some of the best tips for people that feel self conscious about exercising!

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Buy Stylish Workout Clothes

When you wear nice clothes that you like, it gives you a confidence boost and that is true for a lot of people when they exercise as well. If you spend some time picking out some nice workout clothes, like these stars and stripes leggings, for example, you will feel a bit better about yourself. This isn’t going to solve the problem completely, but it can help you when your confidence is low and you are worried about working out. Investing in good quality workout clothes will also help you to stay motivated as well.

Start At Home

Many people are worried that they will be judged by others at the gym because they are beginners and their workouts are not advanced. It’s daunting to go into a gym and start lifting small weights right next to somebody that is more advanced, but it’s important to remember that everybody is there for themselves and they are not paying attention to what you are doing. However, if you are still worried about it, why not start working out at home first? You can build your fitness up and get a bit of confidence before you start working out in public, and that will help a lot. There are some great online workout videos that you can follow to get started. When you do feel confident enough, look for some beginner workout classes where everybody will be in the same boat as you.

Workout With A Friend

Having a friend with you when you workout can help a lot if you are feeling self conscious. You can focus on what you are doing and a bit of moral support goes a long way to boosting your confidence. Most people find that their workout sessions are more effective when they have somebody else there to motivate them as well, so you will get more out of it.

Pick The Right Gym

When you feel comfortable about going into a gym, it’s important that you look at a few different options and pick one that works for you. For example, many women feel a lot more comfortable working out in a gym that has a women-only section. When you look around a gym, go at the time that you would normally exercise so you can see how busy it is. If you can find one that will be relatively quiet when you are there, that will help a lot.

If you feel self conscious about exercising, follow these tips and you will be able to build up your confidence!

Thank you for reading!

Fitness

How To Feel Confident In The Gym

April 8, 2020 By lyndsinreallife Leave a Comment

Confidence in the gym isn’t something everyone gets straight away. The gym domain can be a bit of a terrifying place for first-timers, and it can often feel overwhelming or an invasion of privacy in some respects. Here is how to feel confident in the gym so that you can take advantage of all the benefits it can bring to you.

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Wear The Right Sports Gear

The right sports gear is an essential part of feeling good in the gym. Think about what you’ve currently got in the way of fitness gear in your wardrobe. For most people who’ve never been to the gym or don’t do much working out, you might not even have any proper fitness wear. It could be a collection of joggers and loose clothing. And although that feels comfortable, it’s not going to necessarily help you feel confident in yourself. Find outfits that help hug your body in the right way and make you feel good. Something from godashsports.com, for example, is a good place to start when you’re shopping around.

Don’t Be Afraid To Ask For Help

When you’re trying to navigate your way around the gym, there’s a lot of equipment that you’ll likely be unfamiliar with. It’s important that you’re not afraid to ask anyone in the gym about certain equipment because sometimes attempting to use a machine that you’re not aware of can be dangerous. If you’re wondering who to ask, it’s a good idea to seek out one of the personal trainers that will be lurking around the gym for help. They might do a sales pitch to be your trainer, but it’s worth it to know how the equipment works.

Have A Routine Ready Before You Go

Going to the gym and simply making it up as you go along is a little counter-productive. It’s worth it to plan ahead after you’ve been going for a couple of weeks and that way you can feel more confident in what you’re doing. You appear more experienced too if you’re confidently going from machine to machine. You might also want to break it down by body parts. So one day you could do chest and back, and on another day, you do legs.

Get A Personal Trainer

As mentioned previously, personal trainers will be at your local gym, actively trying to assign clients and it’s up to you whether you take up their offer of a consultation or not. A personal trainer is really useful to have if you’re someone who wants to hit certain goals, get motivated more or to build their confidence in the gym. There’s nothing like being in the presence of someone who knows exactly what they’re doing and is accustomed to the gym environment.

Feeling confident in the gym is something that you’ll figure out because it’s sometimes a case of finding what works for you and makes you feel most comfortable. Use these tips to help with that and enjoy getting fit!

•What makes you feel confident in the gym?

Thank you for reading!

Fitness Health

Fun Ways to Stay Fit This Spring and Summer

March 12, 2020 By lyndsinreallife 2 Comments

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Has the winter weather turned you into a bit of a couch potato? It’s easily done, when it’s cold, wet, and windy outside, it’s tempting to just stay home, pull a blanket over you, and eat lots of snacks while watching Netflix! When spring rolls back around, many of us start thinking about our exercise regimens again and looking into ways to get back outdoors, start having fun, and burn off some of the winter weight we’ve accumulated. One of the best things about the warmer weather is it naturally makes you want to be outside, and when you’re up and out, you’re much more likely to be being active. Here are a few fun activities you can add to your summer workout schedule.

Go on hikes

Lace up your walking boots, fill a backpack with a few supplies such as a map, some water and a light lunch and get out for a day of hiking! You could go rambling along hills and mountains, you could walk through gorgeous countryside, through forests, wherever you have near you that’s suitable. Hiking helps you to feel at one with nature as you really have time to take it all in as you walk, it’s such great cardiovascular exercise but unlike other forms of activity doesn’t feel overwhelmingly like hard work because you’re busy enjoying your surroundings. It’s the perfect way to take in natural beauty, get some great photos and enjoy an outdoor lunch. Plan the route depending on the time you have and your fitness level, but the good thing about any kind of hiking and walking is that if you’re struggling you can always slow down on steep hills or sit down and catch your breath for a while if you need to. It’s all at your own pace. You don’t need any special equipment meaning it’s very accessible, just be sure to wear properly fitting shoes to avoid blisters, corns and calluses.

Go on day trips

Going on a fun day out, whether it’s to the zoo, the theme park, a trip to a new city, or a shopping expedition, you’ll naturally do a whole lot of walking. Since you’re occupied by whatever else you’re doing that day you won’t notice until much later when your body starts to ache that you’ve actually done some fantastic exercise. Going on day trips is a great way to spend time with family and friends, plus get outside and do something fun, so the fact that you’ll be doing a lot of walking and moving around is just an added bonus. It just goes to show that exercise and staying healthy and fit doesn’t always have to involve structured workouts or the gym. Sometimes you can just get out and about and enjoy life, and staying fit and active is a result of that.

Get out your bike

Do you have a bike in the shed that’s collecting dust and cobwebs? Get it out, pump up the tires and test the brakes, as getting out on your bike is one of the best kinds of exercise you can do. Not only is it loads of fun (for most of us it will definitely bring back childhood nostalgia) but it’s really good exercise. You’ll pump your heart and lungs giving you a full cardiovascular workout, plus it’s good for toning and sculpting legs and glutes. Have a look online for local cycle routes near you, if you can find something scenic then all the better. If not, put your bike in the car and head out somewhere where they have great places to ride. Don’t forget your puncture repair kit and always wear your helmet too. If you’re going to be riding at dawn or dusk anywhere near roads (such as cycling to work) it’s crucial that you have a light on your bike- you should wear a high visibility vest too to avoid accidents.

Go for a swim

When the weather is cold and wet, it can be a struggle to find the motivation to get in the pool and know you’re going to come out with wet hair and feeling generally damp and uncomfortable. However, when the sun is shining and temperatures soar, jumping in that pool can be the most refreshing thing in the world. Hit your local pool and do some laps; any stroke you choose will work out just about every muscle in your body. Other options would be to put on a wetsuit and go swimming in the ocean or lake, or enjoy activities like surfing or paddleboarding.

Play some outdoor sports

Lots of parks and recreational centers have outdoor courts for things like tennis, badminton, and basketball which you can use for free or hire for a small fee. Another option would be to play volleyball on the beach if you live near the coast. Rope in some friends and enjoy the friendly competition while soaking up the glorious weather and getting your body moving.

Practice yoga on the beach (or anywhere!)

Another great beach activity, if you’re lucky enough to live near one, is practicing yoga. If you go early in the morning and set up your mat, you can take in the views as you practice, it’s so relaxing and can set your day off to a really great start. Alternatively, practicing late in the evening as the sun sets can be the perfect way to wind down and prepare for a relaxed night. Yoga is as much about the mind as it is the body, so a relaxed and beautiful environment can really help with your practice.

•What activities are you excited to do this spring/summer?

Thank you for reading!

Fitness Health

The Incredible Long-Term Benefits Of Regular Exercise

March 4, 2020 By lyndsinreallife 1 Comment

Everyone should try and do as much exercise as possible. Aside from being excellent for your fitness, there are plenty of long-term benefits that can improve your whole life. Most people just associate exercise with getting stronger and looking better. But here are the other ways it will benefit you – if you remain consistent!

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Improve cognitive function

Cognitive function is a bit of a buzzword these days. Everyone’s talking about it, and you can see websites like Health Naturals selling nootropics that target your cognitive abilities. Effectively, it’s the idea of your brain health. Cognitive function refers to things like memory, processing speed, ability to multitask, etc. It’s something we should all look to improve, and regular exercise can do just that. If you work out regularly every week, then you can improve your memory, develop better problem-solving skills, and increase your ability to process lots of information very quickly.

Enhance your mental health

It’s worth remembering that your fitness journey isn’t all about your physical health. Yes, this is a big part of it, but you also want to think about your mental health. It’s proven that regular exercise will have positive long-term benefits on your mental health and wellbeing. This is because working out releases hormones that make you feel happy and elated. Not only that, but the physical changes you experience will lift your mood and boost your self-confidence. As a result, you can become less anxious, less depressed, and feel a lot better about yourself. This leads to a much clearer mind that’s free from many of your mental demons.

Reduce the risk of diseases

Exercise also helps ward off a lot of common diseases. Mainly, there’s a lot of evidence that supports the notion that regular exercise can reduce cardiovascular diseases. In simple terms, it lowers the risk of heart diseases. This is because exercising will rid your body of bad cholesterol that can clog up your arteries and cause problems for your heart. There’s also the link between being overweight and having an increased risk of heart disease. Therefore, by exercising and losing weight, you will lower the risks once more.

Improve your ability to carry out daily tasks

Daily activities are easier for you to complete when you exercise. Your body begins to develop more muscle tone, your sense of balance can improve, and this means you’re able to do loads of things without suffering from pain or putting yourself at risk. For example, when you get older, you reduce the chances of falling down because your balance and spatial awareness are better. Even right now, you can play with your kids or go shopping for hours on end without feeling too tired. So, don’t underestimate the importance that regular exercise will have on your daily routine.

If you ever doubted the benefits of exercise, then all your doubts should be wiped out by now! Everyone should try and exercise at least 30 minutes every week – preferably more. You will definitely see benefits that extend beyond your physical fitness and appearance. Basically, if you want a happier life, then exercise!

Thank you for reading!

Fitness Health

Debunking 3 Common Fitness Myths

March 4, 2020 By lyndsinreallife Leave a Comment

The nature of the fitness industry means there is so much information floating about. Everyone has an opinion, and a lot of these opinions are complete and utter bullshit. This means that loads of individuals are following the wrong advice or believing inaccurate things about fitness. So, let’s debunk some of the most common myths!

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MYTH 1: You can target areas of your body to lose fat

How many times have you seen a video or an article that tells you how to lose stubborn belly fat? Loads of people want to lose fat from specific areas of their body. This can be the arms, the legs, the waist, etc. So, you look up exercises that claim to help you do this. Unfortunately, you can’t lose fat from specific areas of your body. If you want to lose belly fat, then you have to enter a caloric deficit that means you burn more calories than you consume. This is what burns fat, and you can’t target a specific area. So, don’t focus on exercises that say they will help you burn fat from one part of your body, it’s simply not possible.

MYTH 2: Girls shouldn’t lift weights

Again, loads of newbies think that women shouldn’t lift weights. They think it’ll turn them into a bodybuilder with huge muscles. In reality, this will never happen. Women don’t make enough testosterone to produce the muscle mass that men have. Weight training is actually a staple in a healthy lifestyle. It helps you burn calories, it develops muscle tone – which makes everything look tighter and firmer – and it develops strength. All girls should train with weights, especially if you want to see improvements in your body – like bigger glutes or more toned abs!

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MYTH 3: Gyms are overpriced and not worth it

There’s been a fitness trend of home workouts over the last few years. This plays to the idea that gyms aren’t worth it – and are overpriced. In some ways, gym memberships can be expensive. But, this is when you’re forced to pay an annual contract all in one go. With places like Fitness 19, the idea or affordable rolling contracts has come into play. This makes gym memberships easier to afford, debunking that myth.

Secondly, gyms contain far more equipment and machinery than you’ll ever have at home. While home workouts can be very effective, there will come the point where you stop seeing progress as there’s no way to make the workouts harder. One of the ways you see fitness results is by increasing the intensity of your exercise sessions. This comes from adding more resistance. In a gym, you have machines that can go up in levels to increase the resistance, and you have more weights to keep going heavier and heavier. So, they are definitely worth it if you have the money. Home workouts are usually best in cases where you have no money, or you’re a beginner that wants to start their fitness journey and gain confidence before joining a gym.

Have you fallen for any of these myths? If you have, then they’ve probably held back a lot of your progress. Now you can consume the right information, get back out there, and start achieving your goals!

What fitness myths have you been told?

Thank you for reading!

Fitness Health

Small Changes to a Healthy Lifestyle

February 10, 2020 By lyndsinreallife 2 Comments

Photo by Bruno Nascimento on Unsplash

The goal to be healthier is at the top of most people’s resolutions each year. It is also the goal the most people consistently give up on each year. A lot of times, the goal gets pushed to the back burner and then forgotten because people try to take on too much at once. If you want to be successful at being healthier this year, then try a couple of these small steps towards healthy living!

Water

One big way that you can improve your overall health is to drink more water. Most people don’t drink enough water and dehydration can result in headaches, skin problems, sleep problems, and eating more than necessary to name a few. It is easy to calculate the amount of water to drink each day. Take your weight and divide it in half. That number is how many ounces of water you should drink every day. The best way to stay hydrated is to get a reusable water bottle and keep it with you all day. Figure out how many ounces of water fit in that bottle and then track how many ounces you drink all day. Gradually work up to meet your new goal. You may be surprised at how much water you need to drink each day!

Supplements

Another easy way to improve your health is to take vitamins or supplements. A great place to start is to find a comprehensive multivitamin. Multivitamins are specifically designed for people of different ages and lifestyles, so find one that will fit your needs. If you already take a multivitamin, then you might want to consider adding another supplement like B12, kief or hash, or vitamin D. What is kief and hash? There is a lot of research and information online to help answer all your questions. Be sure to talk to your doctor before changing your supplement regimen too much.

Reduce Sugar Intake

Another big way you can improve your health is to reduce the amount of sugar you eat. There is a surprising amount of sugar in most beverages, so switching out soda or juice for water is a huge step in the right direction. You can also replace eating candy as an afternoon snack to almonds or other foods high in protein. These snacks will give you the boost of energy you are looking for while helping you keep your resolutions. The more protein, the longer you’ll feel full!

Exercise

Exercising may seem like a daunting task to take on at first, but remember you are focusing on small changes. If you aren’t exercising right now, then don’t jump into trying to run a mile every day. That is unrealistic and it isn’t sustainable. Start where you are and add a little bit at a time. Try doing a light yoga routine first thing in the morning. Walk somewhere you would usually drive. Take the stairs instead of an elevator if it is possible. Go for a walk on your lunch break instead of eating your lunch at your desk. Anything you can do to add a little more activity to your day is a fantastic place to start.

•What have you changed to live a healthier lifestyle?

Thank you for reading!

This post was a collaboration.

Fitness Health

Refrain From The Pain! Exercising When You Have An Injury

November 21, 2019 By lyndsinreallife 1 Comment

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If you are an avid gym-goer, it becomes part of your life. You can’t imagine yourself without it. Even something simple like walking turns into a rapid sprint. But if you have this enthusiasm for hitting the gym, there will be times when you do too much, even though you think you can push it that little bit more than normal. By all means, pushing it in the gym is what helps us in the long run, but if we do it too much we could end up with an injury. It’s something we’ve all had on occasion, overdid it and got sidelined for a while. And while we need to give our body the chance to heal, we have to remember that there are ways around exercising with an injury. So, how can we do this?

Listen To Your Doctor

If you’ve been going to a shoulder surgeon, and there’s been a constant issue with this over months, if not years, you must listen to the medical advice. Sometimes your shoulder can feel okay, and as shoulder injuries are one of the most common because the muscles in the shoulders are the least developed, understanding when to cut back is crucial. Your doctor can help to guide you with relevant training to keep you strong while recovering. A lot of people choose not to listen to medical advice. But you have to do the exercises for as long as they recommend.

Make The Relevant Modifications

With a specific injury, you have to learn to train around it. If, for example, you have a knee problem, it may be recommended you avoid any cardiovascular or lower body strength activity. But this doesn’t mean you can’t work on your upper body. It’s about making those modifications to ensure that you are exercising around the issue. You can switch to a workout routine that involves you sitting down, rather than standing up and running around. This means no squats or deadlifts for a while. And while this may sound limiting, consider it to be an opportunity to figure out a different routine so that there is no pressure on the offending muscle or joint.

When There’s Pain, Stop

We can feel that, after a couple of weeks, there are minimal or no pain anymore, so we feel that we can go back to 100% exertion. But avoid the temptation to go back into your normal routine. We are constantly told that pushing through the pain is crucial to building muscle and strength but if the pain starts to get worse before you begin to develop new pains in a related area, go back to the doctor. If the pain carries on while you are doing a modified workout, play around with routines and try something else. But unfortunately, it may be best to stop, especially if you are using the improper form to get the reps.

Reducing pain is crucial, and this means you need a good time to recover as well. It’s worth trying the POLICE principle which can help you to reduce sports-related injuries, but it’s not just about protection. You have to remember that maintaining is as important especially after you’ve made a full recovery.

This post was a collaboration.