Five Ways To Prevent Lower Back Pain When You Work Out

 

Lower back pain is often an unwanted side effect of working out. It can interfere with your workout and prevent you from achieving your fitness goals. The pain can also get worse and you might end up not wanting to exercise at all. Keeping your lower back healthy is essential if you want to exercise without experiencing pain the next day. Read on for the five best tips that are going to keep your lower back strong and pain-free.

Don’t Forget To Stretch

Stretching takes time and you might be tempted to skip this step, but it is one of the most important things you can do to keep your lower back loose and limber. Stretching is going to lubricate your spine and it is also going to help keep your back in alignment when you are working out. Spending five minutes stretching your lower back before you exercise and five minutes after you exercise is going to make a big difference in how you feel, and you are going to reduce your risk of getting injured during your workout.

Your back will also heal faster if you do get injured which is important. It is easy to hurt your lower back when you are lifting and twisting during a workout. Sudden movements can cause your muscles to tear or stretch which is going to cause pain. Make sure that you pay attention to your hamstrings. Tight hamstrings cause lower back pain so to make sure that you regularly stretch them out.

Strengthen Your Back With Exercise

If you are going to be doing a lot of exercises that involve your lower back, you are going to want to keep your lower back as strong as possible. This means that you need to do back exercises on a regular basis to make your lower back strong. Regular exercising is going to help prevent injuries and it will keep your lower back healthy.

Wall sits are a great way to strengthen your lower back without using any weights. Get as close to the wall as you can and make sure that your back is touching the wall. Bend your knees and slide your back down as far as you can go. Hold this position for 30 seconds or more. Repeat five times. Wall sits are harder than they look, and they will give you a serious back workout.
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Switch up you fitness-plan this summer and get the body you want

If you have left it late this year to prepare for your summer body then don’t worry, so have we. However, there is still time to get the results you want ahead of bikini season, by taking inspiration from 2018’s key workout trends and shaking up your exercise regime to help you get the body you want in no time at all.

  1. HIIT your fitness goals and prepare for an intense sweat sesh – HIIT workouts have been popular for a while and are renowned for their ability to engage all muscle groups and leave you a calorie burning machine, long after the class has finished.  In these classes you can expect to burn anywhere from 500-900 calories and uses a combination of treadmill work and training interval exercises to keep your heart rate up and keep your body guessing. These classes are great if you want an intense workout and quick results.
  2.  Overcome the Obstacles – Prepare to increase your stamina, agility and have your resilience thoroughly tested with an outdoor obstacle course. These classes are usually run by a specialist boot-camp with trained instructors though some gyms do hold an indoor equivalent. They are perfect to get you out ion the fresh-air and the combination of different exercises in quick succession will challenge you to your limits.  From scaling steep inclines to running with sandbags, this dynamic workout will usually last for around 45minutes and the alternating cardiovascular and strength training will turn you into a true ninja warrior.
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Improving Your Energy with Natural Herbs

Herbs offer a natural alternative to boost energy levels and enhance brain function. Adaptogenic herbs increase resistance to illness by strengthening your immune system. Also knowns as “natural fatigue fighters,” herbs contain plant-based polyphenol antioxidants that clear your body and mind of toxins that slow metabolic function.

Are feeling exhausted all the time? The stresses of work and family life accumulate over time, resulting in physiological disorders that can disrupt your feeling of well-being, thereby reducing your quality of life.

Here are 9 examples of adaptogenic herbs to supercharge your diet and restore your energy levels.

 

  1.    Green Tea

Instead of reaching for an energy drink when you’re feeling tired, prepare yourself a steaming mug of green tea. Green tea contains natural caffeine to wake you up. Catechins, natural plant polyphenols found in green tea, balance the effect of caffeine in the body, providing a sustained release of energy. Green tea boosts metabolic function and alleviates stress, preventing anxiety.

 

  1. Rhodiola

This golden root assists the body in managing adrenaline production. Supplementing with Rhodiola suppresses feelings of anxiety while providing a boost of energy that eliminates fatigue. This adaptogenic herb balances your mood and boosts libido, making it a popular supplement choice for professionals and students.

 

  1. Ashwagandha

Well-known in Ayurvedic medicine, this herbal remedy is used to improve energy levels and stabilize mood. Regular supplementation with ashwagandha keeps your mind clear and increases levels of vitality. The polyphenols found in ashwagandha reduce stress and demand on the adrenal system. It’s a particularly useful herbal treatment for conditions such as adrenal fatigue, and hormonal imbalances.
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Water Filtration System – Do You Need One?

Turn on your tap and take a look at the water coming out of it. Chances are it will be clear and look quite inviting.

The assumption is that it is safe to drink. Of course, if it was yellow, brown or smelt of rotten eggs you would question how good the quality of your water is.

But the fact is usually it is not and you take it for granted.

Unfortunately looks can be deceiving. You could take a look at the website of your local water board. This will tell you how good the quality is.

However, it will only tell you the quality of the water leaving the plant; it can’t confirm what it is like when it reaches your home. This is why you should check this link and consider adding a water filtration system.

The Benefits Of Water Filtration Systems

There are several benefits of having a water filtration system:

Peace Of Mind

A water filter is designed to remove the chemicals used by the water board. They are no longer needed as they have done their job. These chemicals can be harmful to your health and will affect the taste of your water.

But the filter will also ensure the water is clean, providing you with peace of mind. You and your family are drinking the best water possible in your home.
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The 4th International Day of Yoga

Consulate General of India
presents
The 4th International Day of Yoga
with FREE Yoga and Meditation Sessions
Saturday, June 16, 2018 at 11am
Governor’s Island
Consulate General of India presents The 4th International Day of Yoga on Saturday, June 16, 2018 at 11am at Picnic Point on Governor’s Island.
The admission to the event is free for to participate, but advance registration is required:
Free ferry access to Governor’s Island at 10am.
Consulate General of India is back again with the celebration of the 4th International Day of Yoga on June 16, 2018, bringing together communities to enjoy the spirit of Yoga.

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Tips for a Fit and Healthy Summer

By Samantha Clayton, AFAA, ISSA, Olympic runner & VP Worldwide Sports Performance & Fitness for Herbalife

Summer is just around the corner and summer body preparation should start now.  With proper planning, and an early start, you can avoid crash diets that do little for you waistline and even less for your mood. By focusing now on an exercise routine and a balanced nutrition program, you can get your body ready for summer and beyond.  Avoid the extreme crash diets and replace them with a sensible balanced diet and exercise to set yourself up for long-term success.

 

Below are my top tips to getting fit for summer.

 

  • Commit to a Fit and Healthy Summer!  Think about increasing the types of activities that work for your lifestyle and that can easily be built into your day. Make it a point to read up on fitness news and information.
  • Perform Simple Stretches.  Ensure you’re moving your muscles and joints through their full range of motion each day.
  • Get Moving!  Increase your daily activity level by taking the stairs, parking in the furthest space from the store, gardening, dancing or playing with your children. If you become more active in your everyday life you’ll get fit faster.
  • Add Regular Walks to Your Day.  You can slowly increase your time until 30-minutes feels comfortable. Then, increase your intensity level by walking faster. Start including varied terrain such as hills, then progress to a jogging or running pace.
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Complete Guide To Pre-Workout Supplements: Is It for Everyone?

Working out is hard. During the first days of hitting the gym, you are always psyched up. It’s because you have got goals or objectives that you want to achieve. Maybe you want to lose some weight, or perhaps you are an athlete, and you want to keep fit. Despite your objective, after the first week or two. The laziness comes in. You feel like you don’t want to go to the gym. It almost feels like you are out of energy. This is where pre-workout supplements come in handy.

 

You have probably heard it from friends or colleagues on how these pre-workout supplements get them in the mood of working out. It’s okay to wonder if the pre-workout supplements are suitable for you. This post will provide you with all you need to know about pre-workout supplements. By the end of it, you will be able to make an informed decision on whether to use them or not.

But, what are Pre-workout Supplements?

It’s a supplement that you should take before hitting the gym. The supplement usually entails ingredients responsible for addressing a couple of issues that may occur during training such as low energy, loss of focus, fatigue and much more. A good pre-workout supplement should provide the user with an optimal hormonal environment that enables him/her to get the most out of a workout session.

What Are The Ingredients Responsible?

Before taking any supplement, it’s always best to know which ingredient you are taking into your body. In the case of pre-workout supplements, the ingredients used are usually similar.

 

Below are some examples;

  • Caffeine

Being one of the primary ingredients, coffee is known to improve alertness, arousal and improve the energy level.
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Win All-natural, Topical Pain Relief Creams

Looking for relief from pain, but don’t want all those chemicals on your body? Or those weird smells. Who wants to walk around smelling like a hospital.  There are other options available- check these out if you want all natural relief that really works.

Real Time Pain Relief – https://rtpr.com/, a U.S. company with decades of experience in skin care and topical pain relief, has just launched two new products for topical muscle soreness and pain relief for after workouts and other physical activities:


HEMP OIL PLUS ($40): is a rich cream that provides on-spot relief from pain and muscle stiffness. This homeopathic formula of Hemp Oil has a light feel when applied and pleasant smell from Turmeric Extract, Peppermint Oil, Wasabi Extract and 100% pure and organic Hemp extract (but does not have any trace of THC or any psychoactive ingredients).  You can see full product details here:
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