Calorys
Author

Marissa Bergen

Browsing
In Health & Fitness

How to Make a Home Gym with the Items You Already Have in Your Home

No Comments

The pandemic caused many of us to convert areas of our homes into home gyms. Now that mess is over, but a lot of people are still working out at home. After all, it’s cheap and convenient.

If you think a home gym in the right choice for you, all you need to do is get the equipment. One option is to go to a sporting goods store and buy items like weights, a bench, and a treadmill. But did you know you can create your home gym using the items you already have in your home?

Here are some ideas for making a home gym using what you’ve got.

Laundry Detergent and Kettlebells

Kettlebells are all the rage in fitness. You can swing them around (carefully) to work nearly every part of your body.

But if you’d rather forgo the expense and hassle of buying one, a bottle of laundry detergent with a handle will do the trick. Just make sure it’s nice and full.

A Chair as a Bench

When it comes to using a chair for workouts, the possibilities are endless. You can place the chair behind your head and use it to steady yourself during ab workouts. You can sit in the chair and do triceps dips. You can put your feet on the chair to work your thighs…and so much more.

A Backpack as a Weighted Vest

Want to take your exercise routine up a notch? Try doing it with a backpack on your back. Just fill the bag with cans, water bottles, or anything else that adds weight, and work out as usual. You can add more weight every day to keep it challenging.

Soup Cans as Small Weights

Small weights are great for high repetition movements like overhead triceps extensions and curl pulses. If you’d rather not splurge on entire set of small weights, soup cans will do the trick quite nicely.

The Stairs for Cardio

Why get a StairMaster when you can use the stairs? Walking up 400 steps a day has been shown to significantly increase endurance. That’s a lot of stairs… but every bit counts.

If you live in an apartment, you can even use the stairs in your building for your workout. Just be sure to schedule your routine for time of the day when there’s low traffic.

A Rope as a Suspension Trainer

If the weather is nice enough, you can get some outdoor exercise in with a rope and a tree. Get about 8 feet of rope and tie a knot at both ends. Find a tree with a sturdy branch and sling the rope over it. You can use your makeshift equipment to pull off inverted rows, squats, planks, and lunges.

A home gym makes for an inexpensive way to work out. Using the items you have in your home will save you even more money. Which of these household goods will you be using to create a fitness center in your residence?

Read More
By
In Health & Fitness

Gym Etiquette Rules You Need to Know

No Comments

After a long pandemic, many of us are headed back to the gym. A little rusty on those etiquette rules? This article will give you a quick update to ensure you are not the pariah of the facility!

Get to Class on Time

If you are taking a fitness class, show up on time. Not doing so is considered rude. A late showing will be especially disruptive if you are taking restorative yoga or another type of class that requires a peaceful setting.

Don’t Hog the Machines

It’s imperative that you get your workout in, even if you need to be on your machine for an hour. But don’t sit on a machine and look at your phone or chat without working out. And don’t drape a towel over a machine to claim it and then spend an hour in the bathroom. That’s just plain rude.

Wipe Down Machines After You Use Them

In this age of germ awareness, no one wants to get on a sweaty machine. Not wiping down a machine after you use it is gross. Make sure you bring a towel for this purpose.

Clean Up After Yourself

In addition to wiping down machines, you must also clean up after yourself. That means putting away any weights you have used and getting rid of empty cups and water bottles. If you spill a drink, wipe it up immediately so no one slips.

Give People Personal Space

We all know that gyms can get crowded. But if there are lots of machines available, space it out so you’re not right on top of another member. The same goes for the weight room. Give heavy lifters plenty of room.

And while the gym can be a great place to meet others, do your best not to engage someone in conversation while they are working out. And keep your eyes to yourself when on the machines.

Don’t Give Advice Unless You’re Asked for It

It’s advisable not to give advice to gym-goers. For example, you will never want to tell someone to run faster or lift differently, even if you think they could benefit from your suggestions. And if someone gives you unsolicited advice, just smile politely and move on.

Avoid Making Phone Calls

Phone calls can be disruptive in the gym area. If you need to make or take a phone call in the middle of a workout, move to a public area such as the lobby or locker room.

Be Aware of Headphones

If you plan on listening to music during your trip to the gym, use noise canceling headphones so the sound won’t spill over. If you see someone wearing headphones while at the gym and want to say hello, try getting their attention by waving first. You won’t want to startle them and have them injure themselves on the equipment.

Now that you have some sound gym etiquette advice, you are ready to enjoy a dynamic gym workout. Here’s to creating and enjoying a pleasant environment in the facility.

Read More
By
In Health & Fitness

Should You Eat Before or After a Workout?

No Comments

The question of whether to eat before or after a workout is one that has been hypothesized on by various health experts. If you eat before you work out, you will burn the calories you’ve just eaten which may be beneficial to weight loss. If you eat after a workout, you will help your muscles recover and you will have energy throughout the day.

With both options offering benefits, it’s difficult to decide which is the best choice. This article will look at both sides of the coin so you can make the decision that’s right for you.

The Morning Workout

Many people work out in the morning. It’s a good plan as it gets exercising out of the way. It also boosts energy throughout the day.

The question is, breakfast first, or workout first? If you work out first, you will be exercising on a completely empty stomach. Is it best to get some food in you so you can burn some calories?

One study looked at twenty-seven young men divided into three groups. One group did not exercise, one group ate a high carb breakfast before working out, and the third ate a high carb breakfast after working out.

Both the group that did not work out and the group that ate before working out gained weight. Only the group that ate after working out maintained their weight.

Researchers believe that eating a lot before a workout causes blood to shift into your mid-section for digestion. Therefore, exercising after eating a lot could make you sick.

Other Benefits to Eating After a Workout

Eating after a meal can have other benefits besides optimal weight loss.

Your body stores glucose for energy. During a workout, your muscles lose their glycogen stores, and they need to be replenished.

So, if you have just worked out, and your next meal is more than two hours away, it’s recommended that you eat a snack that contains carbohydrates and proteins.

Benefits to Eating Before a Workout

We’ve reviewed a few arguments in favor of eating after a workout. But can eating before a workout ever be a good thing?

Yes, there are benefits to eating before a workout. If you are hungry, you may not have the energy to perform at your best and get the most out of the physical activity. Food will give you the fuel you need to make it through and hit your fitness goals.

If you choose to eat before a workout, choose the foods and times you eat wisely. It is best to eat 30 to 60 minutes before your workout to give your body some time to digest. You should also eat foods that contain a digestible type of carbohydrate and a small amount of protein for maximum energy.

Conclusion

Eating after exercising has more benefits than eating beforehand, but both have their pros and cons. The important thing is to make wise choices in terms of scheduling your meals and making sure they are healthy. How do you plan your meal and exercise routine?

Read More
By
In Nutrition

Are Multi-Vitamins Really Good for You?

No Comments

I grew up taking multi-vitamins and continued consuming them into adulthood. Then, one day my mother told me that they served me no benefit and may even be detrimental to my health. This was a surprise.

As a good daughter, I took what she said to heart. But I also needed to do some of my own digging.

So, what’s the verdict? Are multivitamins good or bad? Here’s what I found out.

What Do Multi-Vitamins Contain?

Multi-vitamins contain different nutrients depending on the brand. They may contain vitamins and minerals that assist in enzyme and hormone production.

Some may boost immunity and aid with nerve and organ function. The nutrients may also play a role in vital processes such as reproduction, growth, and maintenance.

In addition to vitamins and minerals, some multi-vitamins also contain fatty acids, herbs, and amino acids.

Multi-Vitamins and Heart Health

The Physicians Health Study researched 14,000 middle aged male doctors who took a daily multi-vitamin for over a decade and found it did not reduce the risk of heart attack and stroke in participants nor did it have any effect on mortality.

Another study tracked 1,708 heart attack survivors who took a multivitamin or a placebo for up to 55 months. The rate of heart conditions and heart-related deaths were similar for both groups.

Multi-Vitamins and Cancer

An analysis of research of over 450,000 people showed that multi-vitamins were not effective in lowering the risk of heart disease or cancer.

Other studies have shown that multi-vitamins can lower cancer risk in certain participants. However, a recent 2022 study showed that men (and not women) who consumed a daily multi-vitamin presented a higher cancer risk.

Multi-Vitamins and Mental Health

Some studies have shown that multivitamins can improve memory in older adults. Others show they can improve mood as vitamin deficiencies have been linked to low mood.

However, a 12-year study involving 5,947 men found that multivitamins did not reduce the risk of mental decline. Another study showed that they had no effect on mood.

Can Multivitamins Be Bad for You?

Multivitamins are generally safe, but they can cause unwanted side effects. For example, vitamin A and D toxicity can occur. It’s also possible that you can experience conditions if excess amounts of a vitamin are consumed.

You should also avoid fat-soluble vitamins as the fat is hard to flush out of your body and may accumulate in your liver.

The Final Verdict

With a lot of conflicting information on the consumption of multivitamins, you may be wondering, what’s the bottom line?

First, it’s worth noting that your doctor may prescribe certain supplements for certain conditions. For example, calcium may be recommended if you are at risk for bone loss. Iron may be prescribed if anemia is an issue. And folic acid is always recommended during pregnancy.

However, with multivitamins being a $12 billion a year industry, you may be better off spending your money on some nutrient-packed foods. Items like fruits, vegetables, and whole grains have been shown to be more beneficial than supplements.

After reading this article, will you be changing your supplemental choices?

Read More
By
In Weight Loss

Does Drinking Ice Cold Water Help You Lose Weight?

No Comments

Many of us will do just about anything to lose weight. Could drinking ice cold water be the solution? This article will look at how drinking cold water can help you reach your weight loss goals.

Does Drinking Water Help You Lose Weight?

Let’s start by looking at the benefits of drinking water for weight loss. Here we’re talking about any temperature water. Hot, lukewarm, or cold.

Drinking water helps shed those pounds because:

  • It is a good replacement for sugary, caloric drinks.
  • It suppresses appetite so you will be less likely to snack between meals. It will also help you eat less at one sitting if you drink water directly before a meal.
  • It helps remove waste from the body which reduces weight gain from bloating.
  • It helps burn fat. The first step in the process of metabolizing fat is hydrolysis which occurs when water molecules interact with fats to create glycerol and fatty acids. Therefore, water helps burn fat from foods as well as stored fats.
  • Water makes workouts more effective. It aids with the movement of joints, muscles, and connective tissue. It also helps the functioning of major organs during physical activity.
  • Water aids with calorie burn. Studies show that people burn 2% to 3% more calories than usual 90 minutes after drinking water.

Does Drinking Ice Cold Water Help You Lose Weight?

So we’ve established that water can be an effective weight loss aid. But what if that water is iced up? Can it do even more to assist with calorie burn?

The answer is yes, ice cold water can help you lose weight. But the effects are minimal.

According to the University of Washington, drinking a cup of ice-cold water will cause you to burn about 8 more calories than you would if you drink a cup of room temperature water. The difference is marginal, but it can really add up if you drink several glasses a day. For example, if you drink 8 glasses of ice-cold water a day, you can burn 80 additional calories.

The additional calorie burn occurs because the coldness of the water causes your body to work to regulate to its normal temperature.

However, drinking water will do little to affect weight gain unless you accompany it with the right diet and exercise routine.

How Much Water Should You Drink a Day?

The amount of water you should drink a day varies depending on biological and environmental factors and other issues. However, experts suggest that women should drink about 11.5 cups of water a day while men should drink about 15.5 cups a day. This can change depending on the outside temperature, conditions you may be dealing with such as dehydration, and how much hydration you are getting from foods like fruits and vegetables.

Drinking water is an effective way to increase weight loss. Adding a few ice cubes can help you shed a few extra pounds. It won’t do much, but it may be worth the effort.

How do you take your water?

Read More
By
In Health & Fitness

Best Fitness Routines for Menopausal Women

No Comments

It’s important to maintain an effective fitness routine throughout your life, but especially when you hit menopause. Once menopause sets in, you will be dealing with additional health concerns that require a specific workout plan. This article will review the issues menopausal women may be facing and the fitness routines that will keep them healthy.

Menopausal Health Concerns

Once you reach menopause, you will be dealing with health and fitness concerns that were not as much of an issue up to now. These include:

• Weight Gain: Women tend to gain weight during and after menopause, particularly around their stomach area. Obesity may also contribute to an increased occurrence of hot flashes. Exercise will help you maintain a healthy weight as you get older.
• Cancer Risk: After menopause, women’s ovaries stop making estrogen. Their main source of estrogen is fat tissue. As a result, fat tissue in the body increases raising the risk of cancer. Working out lowers fat tissue levels to keep you healthy.
• Bone Density Loss: Bone density loss often occurs after menopause making osteoporosis and fractures a common issue. The proper fitness routine will keep bones strong.
• Reduces Risk of Other Diseases: Women are at a higher risk for other ailments such as heart disease and diabetes after menopause occurs. Exercise promotes weight loss and reduces the risk of these diseases.
• Improves Mood: Older adults tend to experience depression. Physical activity boosts serotonin in the brain to improve mood. It also reduces stress and inflammation which contribute to cognitive decline.

What Exercises are Best for Menopausal Women?

It is recommended that menopausal women engage in the following workout routines to maintain optimal health.

• Aerobics: Aerobic activity such as walking, jogging, biking, and swimming are recommended for weight maintenance. If you are a beginner, start with 10 minutes of aerobics a day and work your way up gradually.
• Strength Training: Strength training reduces body fat and keeps bones and muscles strong. Weight machines, hand-held weights and resistance bands are recommended strength training options. Start out doing 12 repetitions until your muscles get tired. Gradually increase your weight, resistance level, or number of reps to continue challenging your body.
• Stretching: Stretching is a great way to maintain and improve flexibility. It’s best to stretch after a workout when your muscles are already warmed up.
• Stability and Balance: Stability and balance exercises are important as you get older because they reduce the risk of falls. You can improve balance by doing something as simple as standing on one foot. Tai chi, Pilates and yoga can also be effective.

Once you get up to speed, your regular routine should include moderate aerobic activity for at least 150 minutes week or vigorous aerobic activity for at least 75 minutes a week. Strength training should be done at least twice a week.

Menopause comes with its share of health risks. But with the right routine, you can optimize fitness levels and stay healthy and happy. What activities do you like to include in your fitness regimen?

Read More
By