How Not to Overtrain During Exercise

Are you training too hard and putting yourself at risk of injury? Here's how to tell if you're overdoing it with exercise.

    So you've finally gotten motivated to exercise, and now you're spending hours at the gym, sweating off the pounds and conditioning your body. But how are you feeling? If you're constantly sore, stiff, uncomfortable, and tired, you might be overtraining and injuring yourself.

How to Get Out of a Workout Rut

Bored with exercise? Get a fresh start with a new workout.

    If you've been doing the same exercises as part of the same fitness routine — using the same old machines, taking the same classes, and doing the same repetitions — for ages, you might be in a workout rut. If you just aren't enjoying workouts any more or aren't getting the same satisfaction or results you used to enjoy, it might be time for a makeover.

Muscle Soreness, Explained

Why do my thighs ache during light activity?

    Let's talk about muscle soreness. Delayed-onset muscle soreness, or DOMS as it is often called, is the common – one could even say requisite – result of a workout. If you do an activity you're not used to, such as taking a new type of fitness class, attacking a hill on your bike when you're used to riding on flat ground, or running a far longer distance than you are accustomed to – the difference in muscle use can cause micro-tears in muscle fibers and connective tissue. As your body works to repair itself, you may feel some low-grade pain in the area.

Exercise to Help Chronic Fatigue

It may seem contradictory, but certain kinds of exercise may help relieve symptoms of chronic fatigue.

    Chronic fatigue can be a debilitating condition that makes it difficult to make it through daily activities because you feel so exhausted. While it may be tough at first to muster the energy to exercise, physical activity is one of the most successful ways that people with chronic fatigue syndrome can manage their symptoms.

What Is Chronic Fatigue? 

    Chronic fatigue syndrome is a condition in which a person lives with severe fatigue that isn't relieved by resting. Other signs of chronic fatigue include flu-like symptoms such as body aches, sore throat, headache, and enlarged lymph nodes in the neck or armpits.

   While the exact cause of chronic fatigue is not understood, the condition often appears after an infection or extreme stress. Chronic fatigue may also occur for no known reason, and may just gradually worsen until symptoms become severe.

Chronic Fatigue: How to Start an Exercise Routine 

    Since it's difficult for many who have chronic fatigue to simply get through the day, exercise may seem an odd way to remedy the symptoms of pain and fatigue. But because there is no cure for chronic fatigue, exercise is often recommended as a way to help those with chronic fatigue cope with their symptoms. Some smart ways to start a workout plan:

• Talk to your doctor. People with chronic fatigue should always check with their doctor or physical therapist before they start an exercise program. It's also important to take exercise slowly, but to gradually increase the duration and intensity of workouts for the maximum benefit.
• Don’t push yourself too hard or too fast. The key for exercising with chronic fatigue is, first, the person has to believe in what they're doing, or the exercise they're doing has to be something that they are comfortable with. The key is not to go too fast. "Those with chronic fatigue have a tougher time. It's really critical to find exercises that they can keep doing and not succumb to their fatigue."
• Increase exercise gradually. It's a slow process to get into a workout. And the goal is to increase how much you do based upon things like intensity and frequency. You want to increase intensity and frequency by about 10 percent every week or so.

Best Exercises to Ease Chronic Fatigue Symptoms

• Aerobic activity. Exercise boosts endorphins, which make us feel more energized, and increases oxygen levels in the blood. "The best exercises to overcome fatigue are aerobic exercises, which are most effective at increasing oxygen in the blood and boosting energy levels. "Aerobic exercises are really the key to building up oxygen levels in the blood."
• Stretching and strengthening exercises are as important a part of a chronic fatigue patient's workout program as they are for anyone else.
• Low-impact, low-key exercises. Yoga, tai chi, and pilates are all great for a person who has chronic fatigue — even biking and walking.

    Often, patients with chronic fatigue syndrome feel like they don't have the energy to go to work or take a shower. Seeing how much they've accomplished and improved over time by exercising can be a big motivator, and a way to feel better, both physically and mentally.

    Over time, when you add it up, it's a major difference. The visual feedback helps — it serves the psychological part.

If you have chronic fatigue, try to start getting some daily exercise. The more you get, the better you'll feel, so come up with a workout program that you enjoy and that makes you feel better. If you stick with it, you can take control of at least some of your chronic fatigue symptoms.

Can Exercise Control Back Pain?

    Most people know regular exercise will improve their appearance and general health, but few realize the positive effects that good physical conditioning can have on their low back pain. Many studies show dramatic improvements of low back pain in individuals who are physically fit. In addition, the person in good physical shape is much less likely than the average person to injure their back during work or daily activities.

Exercise for Everyone

Even if you're new to exercise or have physical limitations, you have options. Find out how to adapt a fitness program that will enable you to progress at your own pace.

    Maybe you've never taken an interest in exercise of fitness before and don't know where to start. Or maybe you have mobility issues because of a medical condition and aren’t sure how to get started on a fitness program without hurting yourself.

Heart-Friendly Exercise Advice

Exercising regularly isn't only good for your waistline — it's also one of the best things you can do for your heart.

    A sedentary lifestyle is one of the risk factors for cardiovascular disease, so becoming just a little more active can decrease your heart disease risk and increase your longevity. If you're worried you're too out of shape to get started, don't be. "It's more dangerous to remain sedentary than to start an exercise program," says Barry A. Franklin, PhD, director of the cardiac rehabilitation program and exercise laboratories at William Beaumont Hospital in Royal Oak, Mich.

How to Exercise With Health Conditions

Learn about the benefits of exercise for everyone — even if you're not in perfect health.

    There are many benefits to be gained from regular exercise. It can lower blood pressure, improve heart function and blood sugar control, alleviate depression, ensure good sleep, decrease risk of cancer, and help manage weight, says Susan Joy, MD, director of the Women's Sports Health Program at the Cleveland Clinic.

The Benefits of Outdoor Exercise

Outdoor exercise has many advantages. Get some tips on getting fit while enjoying the great outdoors.

    There is no debating the health benefits of daily exercise. All agree that we need at least 30 minutes of moderate to intense physical activity every day. The good news is that you don't have to work out in a gym to get in shape. Outdoor exercises are just as effective, can be more fun, and have some appealing advantages.

Getting Fit With Martial Arts

Learn how karate and other martial arts can refresh your exercise routine and challenge your mind and body.

Martial arts can help you defend and protect yourself, but there are a number of health and fitness benefits associated with them as well.

Boost Your Energy Level With Exercise

Regular workouts can make a real difference in your energy level. Learn how to get the maximum benefits.

Feeling sluggish, tired, and sleepy? Just don't have any energy to do what you need to do? Skip the extra cups of java and hours of sleeping in, and head to the gym.

Which Health Club Is Right for You?

Finding a health club that fits your needs will determine if you actually show up and get your money's worth. Get some tips on how to make the right choice.

Benefits of Health Club Membership 

With close to 30,000 health clubs in America, there is probably one that’s just right for you. Some benefits of gym membership include:

Why You Need Aerobic Exercise

Aerobic exercise is good for your heart. Learn about the latest aerobic exercise guidelines and the health benefits of aerobic exercise.

    The most recent guidelines from the American Heart Association and the American College of Sports Medicine recommend 30 minutes of moderately intense aerobic exercise five days a week or 20 minutes of high intensity aerobic exercise three days a week to maintain good health and reduce your risk of chronic disease. For aerobic workouts, 60 to 80 percent of your maximum heart rate is generally the zone you should reach and sustain to get the most benefits.

8 Everyday Ways to Flatten Your Abs

Hours of crunches aren't the only key to a flat stomach. Simply sneak in a few minutes of these eight exercises every day, and you'll be on your way to tight, toned abs in no time.

    You think the old adage ‘no pain, no gain’ is totally true when it comes to your abs? Not so, says Paige Waehner, a Chicago-based personal trainer. There are plenty of ways you can engage your core all day long for fitness and weight loss — without hours of mat work at the gym or at home. With these tips, you can work your way to flatter abs while you’re on your way to work, while you’re at work, and when you’re relaxing at home. Even better, these eight moves are simple enough that they’re the perfect starter routine for any fitness level:

More Exercise Could Make For Better Sleep

Those getting 150 minutes' activity a week were less likely to report daytime fatigue.

    A new study suggests regular physical activity might encourage better shut-eye: People who met national exercise guidelines reported better sleep and less daytime fatigue than those who didn't.

The research doesn't confirm that exercise directly leads to improved rest, and it's possible there may be another explanation for the apparent connection between exercise and sleep. Still, the findings are mostly consistent with previous research, said Matthew P. Buman, an assistant professor of exercise and wellness at Arizona State University who's familiar with the study.

8 Ways to Focus on Getting Fit

You know you should exercise more, but that won't always get you going. Here's how to devise and stick to an exercise program.

    Forty percent of all chronic diseases can be prevented through a healthy lifestyle, which includes eating a healthy diet and working out regularly. Yet Americans have become increasingly obese and sedentary. “People just aren’t making the connection between unhealthy lifestyle choices and disease risk,” says Alice Burron, MS, spokeswoman for the American Council on Exercise and author of Four Weeks to Fabulous. Doctors often try to change people’s attitudes by emphasizing the health benefits of exercise. But a recent study at the University of Missouri, published in the American Journal of Public Health, found that telling people why exercising is good for them doesn’t motivate them. People don’t “think” themselves into being more active and working out, the researchers concluded after studying data on close to 100,000 participants.

Making the Most of Exercise to Fight Obesity

When you're trying to overcome obesity, the first step toward weight loss can be the hardest. Get started with these expert exercise tips.

    Bonnie Matthews weighed about 265 pounds at age 43. Her doctor told her that if she did not lose weight, she would be facing serious health risks. Today, at age 47, Matthews has lost 130 pounds and is a certified personal trainer and weight-loss coach.

Sports Drinks and Exercise

Find out what's really better after exercise: sports drinks or water.

If you've worked up a good sweat at your gym or health club and need to rehydrate, which should you reach for: water or a bottled sports drink?

The Best Athletic Shoes for Your Workout

Choosing the right workout shoes is as important for your foot health as for your performance.

    While the clothes you choose for a workout are important, the sneakers you select can make a huge difference in how you perform your fitness activity, while the wrong athletic shoes can hurt your feet and even cause injury to other parts of your body.

The Benefits of a Personal Trainer

A personal trainer can help you make the most of your exercise routine.

    If you're having a hard time getting motivated at the health club, or just don't feel like you're getting enough out of your exercise routine, consider hiring a personal trainer. More than just an instructor, a personal trainer can help you come up with the right workout plan to meet your goals. Whether it's losing a few pounds, toning up your arms, or flattening your stomach for swimsuit season, a personal trainer can help you get there.