Muscle pain after exercise

After long time without exercising, you ambitiously enter a fitness room and spend the last drop of your energy. You return home satisfied with the thought "it was difficult, but I succeed" and fall asleep. Then the next day comes and you wake up with muscles pain. 

These are the recommended methods to avoid the muscle pain caused by exercise:

1. Practice active recovery. For the muscle recovery rest is necessary, but lying in your bed will not help you. Experts recommend light cardio exercise, such as walking, swimming or yoga. If the pain is very big, it is enough just to walk. But if the pain is mild and you have the desire to continue with the exercise, do not hesitate, just reduce the intensity or change the exercises.

2. Massage your muscles. Massage relaxes muscles and reduces inflammation. 

3. Do gentle stretching exercises. By stretching the muscles you will immediately feel relief. Although scientists are not convinced that stretching mend muscle pain, they still recommend it as a way for its mitigation. Easy and slowly stretch the entire body.

4. Take an aspirin. To reduce the pain immediately, drink an aspirin. It reduces inflammation and improve blood circulation.

5. Cold bath or cold ice compresses. If you feel unbearable pain, you can fill the tub with cold water and stay in it for ten minutes. Get slowly and do not immerse the body over the chest. If you are afraid of the cold bath, you can put ice cold compresses on muscles that bother you.

6. Sleep enough. Make sure you have at least 8 hours of good sleep. Body recovers while you sleep.

7. Eat healthy and drink enough water. It is necessary to drink plenty of water before, during and after your workout. And here is food that helps with muscle pain:

• blueberries
• cherries (cherry juice)
• pomegranates
• bananas
• ginger
• almonds
• salmon
• chocolate milk

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Nicole Scherzinger : Diet and Fitness

Nicole Scherzinger's moto: "Stay active, eat everything in moderation and stop being so tough on yourself."

To keep her body in top shape, Nicole Scherzinger eats everything, but in moderation and never skip meals. "Even with my crazy schedule, I'm never skipping meals." - says Nicole for the Shape magazine.

MENU

Breakfast: soft-boiled eggs, smoked salmon and integral bread

Lunch: thin sliced ​​pieces of processed meat and cheese that are served cold, vegetables and fruits

Dinner: chicken or fish with rice and vegetables.


"I have tried every diet out there and they don’t work, I started jogging and counting calories when I was just 14. I have been on every diet you can imagine. By the time I was in the Pussycat Dolls, I was on the scale all the time. It became my enemy because I noticed that when I exercised really hard, I’d gain weight. Now that I’m in my 30s, I have stepped off the scale and I just go by how my clothes fit."


Exercises

With both hands hold medical ball (4-8 pounds) (if you do not have such a ball, use weight). Spread your feet slightly wider than your hips, bend slightly at the knees and place the ball in front of your hips. Rotate your shoulders to the left and take the ball away from the left hip (position A).

Turn the upper body and lift the ball right over your head (position B). Return to the original position and do 12-15 repetitions, then start doing the exercise on the reverse side.

Take a push-ups position, and rely your palms on two small towels. Push with the left hand to the floor and slowly slide it forward (see picture). Turn the palm in the original position, and then do the same with your right hand to complete the exercise. Make a total of 10 repetitions.

If you find it difficult, try to rely on the floor with your knees.

Lie on the floor and lift your legs straight towards the ceiling. Hold hands along with the body (position A). Slowly lower your legs to the floor to complete the exercise. Do 10 repetitions.

Then, place your hands behind your head and bend your knees at right angle. Move your knees toward your chest (position B), and then lower them to the starting position. Do 10 repetitions.

Lie on your back, place your feet on the floor and lift your arms up over your chest. Lift your head and shoulders off the floor (position C), and then lower them. Do 10 repetitions.

Attach a rope to solid immovable object. Stand towards the rope, slightly spread legs and knees slightly bent. Grasp one handle, and hold on the shoulder height. Bend your elbows and move the hands to the head (see picture), and then return to its original position. Do 12-15 repetitions.

Stand with your back turned towards the rope, keep your feet at shoulder width. Grasp one handle and let your elbows bent at the ear height. Bend slightly forward and outstretched your hands (see picture). Then, bend the elbows again. Do 12-15 repetitions.

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Adriana Lima : Diet and Fitness

Victoria's Secret Angel Adriana Lima, have the most ideal body in the world. Wherever she appears, her graceful curves attract the people's eyes and lenses. What is her secret?

DIET

Her gorgeous body shape is not a result of a strict diet. She is attached to the control portions diet, ie eats everything she wants but in small quantities. Adriana is not a person who would give up her favorite foods (meat, cookies and chocolate), but limits their consumption.

Her breakfast is plentiful and as the day pass her meals are reduced. According to her, you will sleep very well if you do not eat heavy meals before bedtime.

Breakfast

Egg whites, porridge of oatmeal with raisins or muesli with yogurt and honey, milk and coffee.

Lunch

One serving of meat (fish, chicken or red meat) with vegetables.

Dinner

Raw vegetables such as cucumber or carrot. Lima is a fan of chocolate, so she does not forget to satisfy her cravings for sweet with a few cubes of chocolate or a teaspoon of honey.

Snack

Small portion of salad.

TIPS

1. Drink a lot of water.

2. Try to have a healthy and restful sleep.

FITNESS

Adriana Lima exercise to be always in top form. Her favorite activity is a Brazilian military skill Capoeira, which is a combination of music, dancing, aerobics and special choreography that mimics combat. Also she loves jumping rope and doing cardio exercises. You may be surprised, but one of her physical activities is boxing.

Due to the fact that she travels a lot, whenever she has no time for exercise Adriana is running path about 30 minutes.

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Waist exercises

Here are six effective exercises from fitness guru Elisabeth Halfpapp to eliminate fat around the stomach and for having attractive and thin waist.



1

Sit on the floor next to the wall. Lean on it with the lower back. Bend your knees and place your feet on bigger distance than the width of your hips. Place your hands between your legs and tighten your abs.

While pressing on the floor with the finger tips, lift your legs to a height of about 15 centimeters (see picture). Do 2 sets x 20 reps.

2

Sit on fold cloth next to the wall. Lean on it with the upper part of your back, bend your knees and keep your feet lying on the floor. Place your hands near your hips and hit the floor with the finger tips.

Tighten abdominal muscles and lift your legs off the floor. Close your knees to your chest as much as you can, then straighten your legs so that the feet toes be directed towards the ceiling (see picture). Move your feet 2-3 centimeters towards the wall and pull them back. Repeat 10 such pulses. Make at least two series.

3

Sit on fold cloth in front of the wall. Lean back on your elbows and place your feet on the wall in a straight line.

Tighten abdominal muscles and stretched your hands towards the feet (see picture). Once you take that position, lift the torso 2-3 centimeters above and drop equally. Make 20 such pulses.

Then, hug your knee with your hands and take a rest. Make at least one more series.

4

Lie on the floor with your knees bent. Stretch your hands along with the body. Put your right ankle just above the left knee. Lift the front part of your left foot so that your leg leans only on the heel.

Squeezing your abdominal muscles, lift your hips off the floor (see picture), and then lower them. Do 10 repetitions. Change the leg and make another run.

5

Sit on fold cloth. Lean back on your elbows and bend your knees. Place your feet on the floor.

Tighten abdominal muscles, bend the torso and lift up on the left side. Move your hands to the left and grasp your left leg on the outside (see picture).

Then, let your arms hang to the left side of your body without touching your leg. Lift your body up on the left side on about 2-3 centimeters, and return it back. Make 20 such pulses. Repeat on the right side.

6

Lie down on the floor, leaning on your left elbow so that the forearm is in the normal position with the body. Place fold cloth between your legs above the knees. Lean your right hand on the right thigh.

Lift your hips off the floor so the body make a straight line (see picture). Tighten the towel. Hold this position for 2-3 seconds, and drop to the floor. Do 10 repetitions, and then repeat the same on the right side.

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Kim Kardashian : Fitness

"There's nothing easy in being fit and healthy. I would never say: eat what you want or do not exercise. It's not real. To look and feel good, I'm cautious with the calories and do some exercise."

Kim Kardashian's favorite coach is Gunnar Peterson, who has created her favorite fitness program. Kim recently revealed her fitness plan for the magazine "Shape".

30-year-old star makes these exercises 2-3 times a week. Perform 5-10 minutes of cardio, doing each exercise without a break and in the end she's doing 50 jumping rope. This cycle repeats 4 times.

Kim makes exercises with medicine ball that weighs 10 pounds (if you don't have such a ball and if you want to do exercises, take your weight instead of the ball) and two small weights.

A. Stand up straight and set your feet at the same width as your shoulders. Hold the ball close to the right ear, so you keep your elbows bent.

B. Step to the left and yield, while taking the ball to the outside of the ankle on the left foot. Return to the original position.

*Repeat this exercise 6-15 times to the left, and then do the same to the right.

A. Stand up straight and spread your legs so that the toes of the feet be directed slightly "out". Hold the ball with both hands in front of your chest. Kneel low, so that you bring the ass as much as you can closer to the floor, and at the same time move the ball to the floor and touch it.

B. Straighten and raise your hands high above the head. When you look up you should see the ball - it should be slightly behind you.

*Repeat this exercise 6-15 times.

A. Stand up straight and set your feet at the same width as your shoulders. Hold the ball in front of your chest, so that the elbows are directed away.

B. Start to rotate left and then on the right.

*Do 6-15 repetitions. Do the second series with hands stretched forward breast height.

A. Take the push-up position and set the ball a few centimeters to the left shoulder. Put the left hand on the ball.

B. Do 6-10 push-ups. Then set the ball under your right arm and make another series.

A. Sit on the floor and pick up the ball in your hands. Tilt back and lift your legs off the floor. Keep your knees bent and your feet together. Place the ball in front of you.

B. Start turning the upper body to the left and with your hands bring the ball to the floor. Do the same on the right side.

*Repeat this exercise 6-15 times.

A. Take one weight in each hand and place your feet at shoulder width. Kneel at an angle of 45° and move your elbows backward so that the weights be next to your chest

B. Imagine that you are in the center of the clock and your face is turned to 12 o'clock. Step with your left foot on 7 pm and kneel with the right foot. Your left leg should be almost straight, and your right knee should be in line with the ankle. Return to the original position, and then repeat the same on the other side.

*Do 6-15 repetitions.

A. Take one weight in each hand, stand up straight and place your feet at shoulder width. Hands need to be directed towards the body. Kneel so that you can move weights towards the floor.

B. While you straight up, raise the weights to your shoulders and bend your hands (palms need to be directed towards the body). Outstretched hands forward, bring them back to your shoulders and then lower down.

*Repeat this exercise 6-15 times.

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Fit in 15 minutes

Forget the excuse that "you have no time for workout" and have will for shaping your body. So stand up and do this short training consisted of seven effective exercises. Fitness experts claim that long exercise sessions are not necessary to be fit.


Sprint 4 minutes 

Before starting with the exercise, accelerate the heart rhythm and bring the body into a state of burning calories with sprint in place. 30 seconds - running in place very fast, then 30 seconds -  rest. Make a total of four such iterations.


7 exercises for the whole body

Be in push-up position. Do one push-up, and then move the left knee towards your chest (see picture). Return the knee back. Make one more push-up, then immediately pull your right knee towards your chest. Return to the original position.

*Repeat this exercise only once.

Lie on the floor and spread your arms and legs so that your body make the "X" shape. In both hands, hold a small weight. Tighten your abs and simultaneously move the left arm and right leg to each other (see picture). Then, go back to the original position.

*Repeat the same exercise, but with the right arm and left leg. Make a total of 10 repetitions.

Sit on the floor, and hold a small weight in the hands. Lift your legs about 25 inches from the floor. Your knees should be slightly bent. Bend backwards so that the upper body make an angle of about 45° from the floor. Stretched your arms in front of the body and slowly turn the upper body to the right, keeping your feet static (see picture). Then, slowly turn to the left.

*Do 8 repetitions.

Stand up straight, take a weight and hold it with both hands at chest height. Jump and spread your legs while lifting your arms over your head (see picture). Then, jump and go back to the original position.

*Do 20 repetitions.

Stand up straight and set your feet at the same width with the hips. Bend forward and place your hands on the floor, at the same width with your shoulders. At this point your body should have the form of a reverse "V". Bend your left leg, move your knee towards the chest, and then immediately stretched leg back (see picture).

*Do 8 repetitions with your left leg and 8 with your right.

Stand up straight, set your feet at the same width with the hips and in both hands hold a small weight. Bend your right leg and lift it behind you. Lean forward while moving weights toward the left foot. Your left knee should be slightly bent (see picture). Return to the original position.

*Do 10 repetitions with the right leg, then 10 with the left.

Stand and spread your legs. Place your palms on the back of your head and pull the stomach inward. Lean forward until your upper body is parallel to the floor. Hold your legs straight (see picture). Then, straight up.

*Repeat this exercise eight times.

It is enough to make this 15 minutes-fitness-session twice a week in order to increase energy and shape your body without taking you a lot of time.

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You need motivation?

Exercise will improve your self confidence, make you look great, give you more energy and improve your health in many different ways. Yes, yes ... Almost any woman knows this, but still there is small number of women who regularly practice physical activity. And why is that? Due to lack of motivation.

Motivation is what you need to get up out of bed, take you to the fitness gym and make you practice regularly. Here are some tips that can help you find the necessary motivation to make exercise part of your daily life:

`Always have a goal that you want to achieve. You want to look great for the summer? Now it's time to get up and do some exercise. But when the summer pass, don't stop, give yourself a new goal. Many people practice a certain period and then give up. They will see that their appearance is improved, will reach the goal and lose motivation, and for several months will have their old look. As long as you have goals, you will have the motivation to achieve them.

`Make exercise be fun for you. Listen to your favorite music, watch your favorite series. You need to experiment. If you don't like the gym equipment, then try something more interesting like yoga, Tae Bo, dancing, anything that you will want to do it again.

`Buy workout clothes. Exercise should pleasure you and make you feel good while doing it, and proper clothes are the first step. Besides, once you buy clothes, you will feel bad if you don't use it. It should give you motivation to get up and workout.

`If you visit a fitness club, it should be closer to your home. If it is farther, you will have more excuses not to go. Choose a gym that is closer to your home, even it has less equipment and does not look so modern as the large fitness centers.

`Find yourself a workout partner. Invite a friend or colleague to be your partner for workouts. So you will have with whom to mutually motivate. But do not choose a friend who you know will easily quit. Look for a partner that just as you have the desire to improve her live through exercise. Maybe you decide to compete with her. Depends on your character.

`Do not overdo with the exercise at the beginning. When you start with aerobics classes, attempt since the first day to do all the exercises as your instructor. The same applies if you exercise at home, watching some video. If you workout too much the next day you will probably be in pain. Moderation is the key. Start slowly and every two or three days increase the exercises you do.

`Visualize. Take pictures of the old days when you think you were in top form. Or if you don't have such photos, imagine how you would like to look. Whenever you're in the middle of exercise and have no more desire to lift either arm or leg, imagine it in your head the best photo of yourself. I'm sure you'll have an motivation to continue.

`Give yourself a free day/s. It will be difficult to motivate yourself if you exercise every day. Set yourself two days of the week to make a break (for example, Wednesday and Sunday). When Saturday comes and you won't want to get up from bed, just say to yourself  "Let's do it today, but tomorrow - rest."

`Follow your progress. Before starting with a new exercise plan, write down what is your body weight. Measure the volume of arms and legs (the thighs area), waist and hips. After several weeks, measure yourself again and write down the results. Once you make a few measurements, draw a graph that will clearly show your progress in time. With each entry data you will be more motivated.

`Reward yourself. Whenever you accomplish a goal, reward yourself. Today you workout another 20 minutes? Buy a magazine or go to the movies. However, the reward should not be food.  The greater the achievement is, the greater should be the prize.

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5 reasons to start running

Many people start running because of various reasons. Is it to lose weight, be healthier or they simply want to try something new.

Here are five important reasons why it is good to deal with this physical activity:

1. It is too easy and simple. To start running you do not need new fitness devices and should not learn new skills. All you need are good shoes and nice sports bra.

2. Running reduces stress. Many women claim they solve their problems more easily while running. A study done by the University of Georgia, which includes only women, proves this. It is caused concern and anxiety among the participants - half of them are left to rest, and the other half to run on a stationary bike. Analyzing their behavior shows that running is three times more effective in reducing anxiety and concern.

3. Running protects you from diseases. Most experts agree that daily exercise reduces the risk of diseases like cancer. The results of the research done in the UK shows that people who are more active (those who walk 5-6 hours per week) have 24% less likely to suffer from colon cancer, than the less active people (those who walk 30 minutes a week). Another study shows that women with normal weight who are physically active (running, aerobics, tennis) have a 30% lower risk of developing breast cancer than women who are not physically active. People who run, can better able with diabetes and heart disease. Running also lowers blood pressure, increases the level of "good" cholesterol in the body and improves the immune system, helping the body fight colds and viruses easily.

4. If you run regularly, you'll probably live longer. Research conducted by Stanford University examined 538 people who run and 423 which do not run during the period 1984 - 2005. All participants were over 50 years and were measured their capabilities for doing ordinary things: opening milk, washing hair, cutting meat, etc.. Each year the abilities of the "inactive" participants decreased. At the end of the study, still were alive 85% of participants who ran regularly and 66% of participants who were not active.

5. Running helps to reduce weight. This is one of the most common reasons why people begin to run. They want to "break" a few extra pounds. You will not go wrong if you choose running to achieve desired weight. An hour calmly running burns about 200 calories, but if you accelerate the pace will burn more.

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