fatigue-related stories
Eat For Energy
Electronic Muscle Stimulators - Can They Help Your Workouts?
 |
| Photo: Globus |
An EMS sends an electrical current through the muscle, causing it to contract, and they're most often used to relieve pain. But these days, they serve a few other functions -- like rejuvenating muscles after a tough workout, easing muscles spasms and strengthening weak muscles. Sounds like they're pretty useful -- but at $500 to $900 for a portable unit (the kind you use outside of a physio clinic), you'll want to be sure before you pick one up.
So what can it do for you? An EMS will help you fend off muscle fatigue that comes from an intense workout, as well as ease any muscle spasms. And, according to a study from the 2005 Journal of the American Physical Therapy Association, using a portable unit is just as effective as using the clinic one. It can also help you strengthen weak muscles, but Toner is quick to point out that it shouldn't be used in place of strength training, and the best way to increase strength is still by working out.
The bottom line? If you're really serious about your workout and have a few hundred to spend, one of these could really help your recovery. However, I suspect most of us will stick to stretching.
The Fix for Fatigue - Sleep or a Workout?
 |
| Photo: planetchopstick, Flickr |
Here's what you need to know about fitting in fitness and nixing the nap:
Morning is the best workout time. So get your body out of bed to jump start your metabolism, relieve your stress and improve your mood. It'll help you sleep better at night.
Late afternoon cardio is good too. It raises the body temperature above normal and then drops about four to five hours later, a signal to the body that it's time to sleep.
Avoid a vigorous sweat session after dinner. This is when you body needs to wind down, not gear up.
For more tips on sleeping tight, take a look at what AOL Health has to say about catching some quality shut-eye.
Exercise Your Way to a Better Mood
In fact, a recent study out of the University of Vermont found that the post-exercise "glow" or general feeling of well-being you get after a workout lasts up to 12 hours. That's a long time! And study authors think that their findings prove that regular exercise can help people feel happier. "This goes a long way to show that even moderate aerobic exercise has the potential to mitigate the daily stress that results in your mood being disturbed," study author Dr. Jeremy Sibold says in an interview.
Here's how it worked: Forty-eight healthy men and women between the ages of 18 and 25 completed a mood survey. Then one group rode stationary bikes for 20 minutes, while the other group didn't exercise at all. Researchers retested mood again at eight hours later, then 12 and 24. The exercisers reported a better mood than the group who didn't exercise -- not a surprise, since that had already been proven in previous studies, but what was a surprise was how long it lasted ... up to 12 hours.
Tennis Lessons for Less Fatigue
The 2009 French Open is into it's second week, and while some players, like Venus Williams, saw quick exits in straight sets, Roger Federer had to come back from two down to overtake Tommy Haas in five sets. For those of us who weren't tearing it on the terre battue this weekend in Roland Garros, there are still some lessons that we can all use to keep fatigue at bay during any strenuous exercise, from tough three-setters to marathons.Over at Tennis magazine they are following every move of the French Open, including the Nadal upset. But they also have some great advice for any athlete, tennis or otherwise, to survive against tough competition. Here are just a few of their tips to stave off exhaustion:
- Twitch Training – Muscle fibers come in two varieties, slow twitch and fast twitch. It's important to mix up both high intensity movements with extended, slower workouts to make sure the entire muscle is ready for whatever comes during competition.
- Clear Thinking – Exertion is not just in your muscles; it's also in your head. Before big matches make sure you feel alert and calm. If you're already mentally weary, try taking a short nap, have a cup of tea or take some deep breaths so you can focus.
- Sip Cold Water – Drinking cold water a half-hour before exercise reduces physiological strain. So have a few glasses before you hit the court or the field, and then make sure to keep swallowing chilled water throughout the workout.
Exercise - The Best Afternoon Pick-Me-Up
Fitness, Nutrition & Supplements
For me, it happens around 3 p.m. -- my eyelids get heavy, I find it harder to concentrate and the thought of two more hours of being productive makes my weary head spin. It's called the mid-afternoon energy slump, and it's the pits. What can you do about it? You could take a nap, but that's been shown to cause diabetes. You could mow down on chocolate, but that will quickly ensure that your jeans feel tight by Friday. You could have yet another cup of coffee, but caffeine after three might have you buzzing into the wee hours of the night. Nope, forget all these. The best solution is exercise.
That's right, research shows that exercise is the best way to fight fatigue. I know, when you're feeling low, the last thing feel like doing is working up a sweat, but it will make you feel a thousand times better. If you're at home, head for a run. If you're at work, a brisk 15-minute walk will do. If you have access to the gym, a short yoga session, game of squash or swim will do wonders.
Exercise not an option? An apple or a handful of nuts will boost your mood without boosting the numbers on the scale. Brushing your teeth will also perk you up.
Working Out - No More Excuses
Thanksgiving Day Food Coma - 3 Real Simple Ways To Fight It
Do you feel it coming on? That Thanksgiving food coma we all know so well. Never fear, says Real Simple magazine. Here, three tips for fighting off your food fatigue through physical activity.Get up and clear your own plate after your main meal and dessert. Then have coffee. Have others do the same. Before you know it, the whole gang is up and moving around.
Get a post-meal scavenger hunt game going. Take it outdoors if you can for some fresh air. Award the winner and runner-up with the wishbone honors.
Play more games. Play some tag football -- or opt for some childhood favorites, like Red Rover, dodgeball, and freeze tag.
Clever ideas, I think. Any other's you'd like to share?
Energy Boosts for Long Winter Days
Fitness, Motivation, Nutrition & Supplements
- Sun exposure. This time of year, it's important to get outside and spend some time in the sun. Even if it's just a 10-minute walk during your lunch hour, the sunlight will do you good.
- Exercise. An active lifestyle helps to keep you energized. Commit to exercising every day. That doesn't mean you have to have an intense hour-long workout every day. You can vary your workout doing short 10-minute bursts one day, a moderate 30-minute workout the next, and an intense, longer session on other days.
- Nutrition. Certain foods can help boost your energy. Healthcastle has tips on foods that will help increase energy. AOL Health also has a list of fatigue-fighting foods.
Increase Your Energy for Exercise
Ask Fitz!, Diet & Weight Loss, Fitness
Have fitness questions? Fitz has your answers. Our ThatsFit.com fitness expert -- and now your own virtual personal trainer -- will help you get fit, increase your overall health and do it in a fun way. Drop your questions here in the Comments section below and we'll choose one per week to publish on That's Fit! Learn more about Fitz here.
Q. Fitz. I'm dying to get in shape, but I'm just too tired to do anything about it. I work a ton, sleep a little, and can't even find time to make a salad. What do I do? Erica
A. Hi Erica. Your question is kinda like the "chicken and the egg" dilemma. I know you think you're too tired to be fit, but this problem is probably in reverse. You are simply unable to keep up with your busy life because you are unfit. Time to make some changes.
Fitz's Cool Tools: The heavenly Sleep Number bed
Healthy Products and Reviews, Diet & Weight Loss, Reviews & Products, Motivation
I have been sleeping in ecstasy for the past few weeks. Yes. I have a Sleep Number Bed. Not only do I have a Sleep Number Bed, but I have the new kind with Memory Foam on top. Mmmmmm. It's amazing. In fact, I didn't realize how poorly I was sleeping until I got this bed.
I value sleep. I'm a fitness trainer, fitness enthusiast, mother of two and writer of far too many things. I need to sleep, and I need to sleep well in order to accomplish the ridiculous amount of tasks that fill my days. Are you familiar with this insane style of living? I bet many of you are.
Sleep is such a powerful tool. In fact, it's a requirement for professionals and parents and growing children too. Think of it this way. Exhausted people don't work out. Those running on fumes struggle to achieve the bare minimums of each day and then toss and turn at night, unable to get to sleep quickly. Sleepless people tend to eat poorly and gain weight as a result as well. The bottom line? Quality sleep is a crucial component for vitality, fitness and success.
Pregnant? Get over your exercise obstacles
Unless your OB/GYN tells you otherwise, exercise during pregnancy is a wise choice. Exercise can reduce your risk of conditions such as gestational diabetes and can even ease labor and delivery. But when you're nearing your due date and even putting on your pants every morning is a chore, exercise doesn't seem terribly realistic. Fit Pregnancy magazine has some tips for finding ways to exercise, even with all the obstacles pregnancy presents:
- Nausea. If you once were a morning exerciser but that's when your pregnancy-related nausea is at its worst, rearrange your schedule to make room for exercise in the evenings.
- Backache or hip pain. Try a low-impact activity such as swimming or water walking.
- Frequent need to pee. Work out at home or at the gym so there is a bathroom nearby. If you prefer walking outdoors, move your workout to a downtown area where you can stop at a coffee house or other business when the urge arises.
- Swollen feet. Find an exercise that puts less stress on your ankles -- swimming and using a recumbent bike are two great options.
- Exhaustion. Exercise will actually help you with fatigue, so don't skip it. If you're too tired to get through a longer workout, try being active in short 10-15 minute bursts.
The 5: Ways to recover from over-training
What do headaches, depression, fatigue, illness, irritability, weakness, joint pain, insomnia, loss of appetite, and muscle atrophy have in common? If you answered a day in Amy Winehouse's life, you're probably right, but that's not the answer we're looking for. What is the answer, then? They are all signs of over-training.As important as it is to push yourself during your workouts, it's entirely possible to push yourself too hard and too far. To help remedy the effects of an overzealous workout program, Men's Health offers the following five tips:
1. Take a Week Off Exercise. Rest is the most effective way to treat over-training, as it provides your body with the time it needs to fully repair the damage.
The less kids sleep, the more weight they gain
Research says we're not so nutty after all, because getting too little sleep or not spending enough time in rapid eye movement (REM) sleep is associated with overweight tendencies among children and teens.
Compared to normal-weight children, one study found that overweight kids slept about 22 minutes less per night and had lower sleep efficiency, shorter REM sleep, less eye activity during REM sleep, and a longer wait before the first REM period. One hour less of total sleep was associated with a twofold increased risk of being overweight. One hour less of REM sleep was associated with a threefold increased risk.
What's the deal? It seems sleep loss causes changes in hormone levels that may affect hunger. Less sleep also allows for more waking hours in which to eat. In addition, sleep loss leads to fatigue, less physical activity, and fewer calories burned. A vicious cycle for sure. And one I plan to avoid for my kiddos. Bedtime tonight: 8 PM. On the dot.
Four fitness moves to start your day off right
Healthy Aging, Healthy Habits, Healthy Home, Healthy Places, Stress Reduction, Sustainable Community, Work/Home Balance, Womens Health, HealthWatch, Celebrities and Entertainment, Cellulite, Obesity, Diet & Weight Loss, Fitness, Celebs & Entertainment, Reviews & Products, Motivation, Alternative & Green Health, Nutrition & Supplements, Men's Health
Women's Health magazine just sent me a release with some fun tips entailed, and I thought I'd share this one with you. Four fabulous moves useful for those of you guilty of missing morning workouts to sleep in late, and then missing the gym after work due to fatigue. As your online trainer I want to make this clear to you: skipping your workouts on a regular basis is detrimental to your health!
Of course, early morning workouts can be tough. They're also what keeps you full of the energy you need to get through each day with vigor! Check out this gallery, and next time you go to hit the snooze button ... get your fanny up and do the Cat Cow pose instead. (No moo-ing necessary!) These four easy moves will give you the energy to get to the gym and start your day off right!
