3 Reasons You Should Always Eat After Your Workout

Low blood sugar and lightheadedness

If you exercise in the morning or early evening without eating and replenishing within a few hours, “your body will take stored energy,” Besser says. First, it will dip into your glycogen stores, which your body uses to keep blood sugar levels stable, she says. Glycogen will get replaced as you replenish your energy stores, but it takes time, so your body may be short-changed for a while

Muscle loss and cramping

Eventually, your body runs out of glycogen. “Then it has to move on to a less readily available sources of energy, like fat or, if there isn't fat on board, muscle,” she explains

Obviously, if your body is degrading muscle to use for energy, you could potentially lose muscle mass and get weaker. If you’ve just sweat a lot, you also probably lost a ton of electrolytes, which can lead to muscle cramping. That’s pretty much the opposite of what you are trying to do with all that exercise, right?

Dehydration

If you don’t eat or drink, you’ll remain dehydrated after your workout. Just exercising alone, even under optimal conditions (not extreme heat, for instance) causes an increase in sweat and dehydration, she says.

If you don’t replace the fluid, it will cause electrolyte imbalances, which can cause heart arrhythmias or palpitations in severe cases, as the body needs electrolytes for proper heart and muscle function. “But this isn’t going to happen unless you are chronically undernourished and then stressing the body with exercise,” Besser explains, “or if you take a diuretic, which can cause electrolyte imbalance.”

This Is the Best Time to Go to the Gym to Beat the New Year Crowd

If you're an avid gym-goer, you already know the January influx of resolution-ers can put a major cramp in your exercise schedule. Overcrowding, long waits for equipment, and poor gym etiquette from other visitors can make even the most driven fitness fan want to skip a workout. 

Luckily, there's a way to dodge new member rush hour and rediscover your gym zen. We reached out to personal trainers and fitness center staffers to find out the best time to go to the gym, plus their other tips for keeping your exercise game strong despite the crowds.

Get an early start

It's painful to hear, but hitting the gym in the early morning is the most foolproofway to miss hoards of new members. "As much as folks want to start the New Year off right and work out early, most people still come after work and hit the snooze button," says Marc Santa Maria, national group fitness director at Crunch.

Consider weekends or lunchtime

If you can't swing mornings, try fitting in your workouts on weekends or during a weekday lunch hour when your local gym is less crowded. Even if you can only sacrifice 20 minutes mid-afternoon, you'll get a sweat in and see results, says Ben Lauder-Dykes, a Barry's Bootcamp instructor and personal trainer.

Try a new location

"Gym traffic varies from club to club within one gym chain–so talk to general managers of each club to get a sense of the heavy foot traffic," suggests Santa Maria. Hit up a branch that's not in a central location; you might bypass commuters making a stop at the gym on their way home from work.

Conquer unknown territory

If you're stuck at the gym during peak hours, explore the location's nooks and crannies. "There are often lesser-used areas–like a stretch area or a functional training area that folks don’t know they can use," says Santa Maria. 

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The Beauty Benefits of Exercise

Working out not only helps your figure, but also improves your complexion. Learn why exercise may be one of the best skin remedies for acne, wrinkles, dull skin and more

There are plenty of reasons to exercise. For some, it’s because you booked a beach vacation, while others are focused on staying healthy. No matter what your motivation is, we can all agree that the benefits of exercise are obvious. But there’s a stealthier payoff: healthy skin. Read on to learn more about the skin and beauty rewards that come from regularly working up a sweat.

Instant Glow

When you get your heart pumping from aerobic exercise, you’re supplying your skin with a nice dose of oxygenated blood, says Noëlle S. Sherber, M.D., a board-certified dermatologist based in Baltimore, Maryland. “It gives you that great post-workout glow.”

Wrinkle Reduction

Working out also helps maintain healthy levels of the stress-related hormone cortisol, Sherber says. “Elevated cortisol levels are linked to increased sebum production, which means more acne breakouts,” she says. 

Acne Relief

Regular exercise boosts circulation. “It nourishes your skin, bringing more blood flow and oxygen to it,” says Mauro C. Romita, M.D., a board-certified plastic surgeon and founder of Ajune Center for Beauty Synergy in New York City. “This will help draw toxins out of the body.” Plus, all that sweating cleans out the pores of congested skin. “Working out corrects the hormonal imbalance that can cause adult acne,” Romita says

Healthier Hair

The improved blood flow helps keep your hair stronger and healthier, Dixon says. This blood, full of nutrients, stimulates the hair follicles and promotes growth. “Exercise is also a big stress reliever,” she says. “Lower stress means your hair is less likely to be brittle and, worse, fall out.” Even if you’re as stress free as a cucumber, Dixon recommends checking with your dermatologist about any hair loss to rule out other causes.

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10 Rules for Exercising When You're Sick

Q: Is it okay to exercise when you don’t feel well?

A: While exercise can be helpful in strengthening the immune system to fight off illness, it is not always advisable once you become ill. Sometimes it’s better to keep your sneakers in the closet and just rest. However, there are times when light- to moderate-intensity activity may actually help you feel better. But how do you know when to get up and move and when to take the day off?

It is okay to exercise if you have these symptoms:

1. Sinus pressure
2. Sneezing
3. Stuffy or runny nose
4. Sore throat
5. Ear ache

Exercise is not recommended if you have these symptoms:

1. Fever
2. Muscle aches
3. Wheezing, coughing, chest tightness
4. Vomiting
5. Diarrhea

Notice a pattern? If your symptoms are above the neck, it is typically okay to exercise. If your symptoms are below the neck, you should probably consider taking advantage of that rest day.

What Should I Do for Exercise When I'm Sick?

If you feel up to it, keep your regular routine. Some people feel better when they get in a good sweat.

If you feel like you want to do something active but just can’t fathom your normal workout, consider scaling back on the intensity. Go for a walk instead of a run. Do some yoga instead of strength training. Decreasing the intensity of your workouts makes breathing during the workout easier and is less taxing on your immune system. If you find that the physical exertion makes you feel worse rather than better, stop and rest until you are well again.

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Exercise During Pregnancy

Exercising can help you feel strong and empowered as your body grows and changes. It increases your natural sense of well-being while decreasing your risk of gaining too much weight and having gestational diabetes.

"Moving your body can also help you prepare for the birthing process — whether you deliver by C-section of vaginally — by boosting your cardiovascular system," Wolfe adds. "For your baby, exercise increases blood flow to the placenta, helping to make sure your baby receives vital nutrients. Also, if you're taking care of your body, you tend to follow a healthy eating plan."

Other benefits for moms-to-be who move include the following:

• Improving posture
• Reducing backaches
• Relieving stress
• Reducing constipation
• Promoting sleep
• Improving muscle tone
• Building stamina

First trimester

During the first three months of pregnancy, women often are tired and fight morning sickness. But even a little movement can help.

Second trimester

During weeks 12 to 24, most women feel much better.

"The pregnancy hormones have leveled off and you are usually not as fatigued or nauseated," Wolfe says. "You feel the baby move, and you are beginning to show. The pregnancy becomes real."

Third trimester

From week 25 to delivery, a woman's abdomen is distended, her joints are more lax and she tends to feel uncomfortable and awkward. "It is really important for these moms-to-be to continue the discussions about exercise with their physician," Wolfe says.

Postpartum

Take it slow and be careful after delivery to make certain you don't overdo things. A new mom's energy is low first few weeks postpartum as she heals and cares for a baby who is learning how to regulate sleep. Additionally, your abdominal muscles may have separated during the laboring process and your joints are still lax.

Two months postpartum

Most women are able to get back to their full exercise regimens by eight weeks, though some must wait an additional month.

For those who had challenging pregnancies — such as blood pressure challenges — or delivered by C-section, plan on taking more time to return to your workout.

Making exercise a family affair

In addition to helping you stay healthy and strong while bringing your child into the world, being active will help you raise a healthier child. If you embrace exercise, your child will mimic your good habits, Wolfe says.

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Top 10 Ways Fitness Improves Your Mental Health

Let’s take a look at the top 10 ways to not only improve your physical health but mental health as well

• Relieve stress!: This is number one for a reason. No matter how well you may or may not deal with it, stress is a factor in everyone’s lives. While exercising, your body is releasing “happy chemicals” in your body, called endorphins. When your body releases endorphins, it causes you to relax and feel at ease. So go ahead and tone those arms and get happy about it!
• Have as much self-confidence as Donald Trump during a press conference: If you feel good, this will radiate from your head to your toes. And when you feel good, you will perform at your best and feel positive about yourself.
• Keep that brain sharp: the older we get, the more our memory and cognitive abilities slip. A way of keeping your brain on its top game is feeding it vital nutrients like proteins and veggies, and daily exercise
• Control addiction: The brain releases dopamine when you experience any sort of pleasure, which can be addicting. Battling this addiction with exercise can help distract you from those wants, and can help you focus on more important things like working out!
• Get ‘er done!: If you’re feeling blah and unmotivated, exercise may be your cure. Take a walk: it can get your blood pumping and give you more energy, get your blood pumping, and get that work done!
• Get creative: Instead of taking a shower and heading to bed after a workout, think of a new art project you can do.
• Inspire others to get healthy: Not only will you feel more motivated to work out if you’re doing it with friends or family, you’ll be helping both of you get your mental and physical health on track! With a little friendly competition, both of you can achieve your best health and encourage the other to keep going.
• Improved sexual desire: With regular exercise, you can boost your libido, your emotional sexual desire.
• You will feel accomplished: Who doesn’t feel good about themselves after running their first mile in five minutes, or finally bench pressing 150 lbs? When you accomplish goals, you’re improving your self-esteem, which will benefit you not only in the gym but in work and school as well. When you feel like you have a purpose, you can take on anything!
• Have more energy: Wouldn’t it feel nice to not feel that 3 pm slump anymore? Exercise can help boost your endurance and send oxygen and nutrients to your tissues, causing you to feel better and have more natural energy. When your body is working the way it’s supposed to, you’ll be at an energy peak!

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10 Health Benefits of CrossFit

CrossFit is certainly a great way to stay fit and get some variety for those who already have a solid aerobic and strength base.

Intensity: CrossFit is a fast-paced, intense workout that can take less than 15 minutes a day because that quarter of an hour is going to be condensed, nonstop movement

Motivation: The key to CrossFit is the intensity, but hidden in that fact is that you’re inherently pushing yourself to do the most you can through each exercise in the workout. Everyone wants results, but not everyone puts in the effort

Time efficient: In a span of 15 or 20 minutes, you’ll be asked to complete as many rounds of a specific circuit as you can. By the end of it, because of the aforementioned intensity and effort, you’ll have burned more calories than a regular workout.

Building relationships: Often times a gym is just a collection of random people focused on doing their own different exercises. At a CrossFit box, which is what they refer to as their gym, it’s community.

Dynamic workouts: The workouts are sometimes hard to describe because they are so multidimensional. When you’re doing CrossFit, you’re not just going to the gym to bulk up or to climb steps

Personal coaching: All CrossFit classes are led by a coach to ensure proper form, provide modifications, encouragement, uphold standards, and occasionally give you a “no rep” when they see you not doing something properly or not giving your full effort. Your coach will become an inspiration, counselor, buddy, nutrition advisor and your biggest cheerleader.

Improved heart health: Your heart rate remains elevated throughout the entire workout, which increases your endurance. In fact, data from an American Council on Exercise study showed that participants’ heart rates were elevated to 90 percent of maximum heart rate, which was sustained throughout two CrossFit workouts.

Increased joint mobility: This is a result of the varied functional movements involved in a CrossFit workout – you’re not just doing simple bicep curls, but moving your limbs in all different directions

Overall improved health: CrossFit was created to focus on these major domains: stamina, strength, coordination, flexibility, power, speed, agility, balance, accuracy, endurance

Lifestyle improvement: Being surrounded by people invested in fitness and health, it is hard to resist giving in to some new life style habits

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