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Creatine and Teenagers
Continually in the news people see the questions about creatine
and a teenager. Especially in high school sports where in some
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The importance of creatine in building lean muscle
Creatine monohydrate can rightly lay claim to being the most popular and arguably most effective bodybuilding supplement currently available. The beauty of creatine is that it is 100% natural and occurs in many foods so it's unlikely to be banned...
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The 3 Most Common Workout Mistakes
When you invest the time in exercising, you want to see the best
results possible but sometimes exercisers unknowingly handicap
themselves by hidden mistakes. These errors are typically
undiscovered until pointed out, which is why it is important to
be aware of potential mistakes in order to avoid them. Let's
discuss the most common mistakes that occur during workouts and
how to avoid making them.
Poor Posture
This is probably the all-time worst offender. Bad posture while
you exercise means that you're probably not getting the full
benefit of your workout, and opens the door for pain and
stiffness later. This is also referred to as "having proper
alignment" and means keeping your spine in the best position
possible (typically a neutral stance with shoulders back and
head held high). When your body is out of alignment, it can
prevent you from getting the most out of your exercise - poor
alignment in abdominal crunches will not only give you a
neck-ache but also work the wrong muscles and potentially bulk
up your stomach instead of flattening it! Many trainers
recommend imagining a string attached to the top of your head
and pulling your body straight to help keep good posture.
Slumping and hunching over may give you some relief initially
but standing up straight provides the best support for the body
and feels most secure. If you need helping remembering to check
your posture during your workout, write a note to yourself and
put it in a pocket or attach it to a piece of workout equipment
to jog your memory.
Wearing the Wrong Shoes or No Shoes At All!
Exercising without the proper footwear is only setting yourself
up for future suffering! There is a reason why shoes are
designated as being for running, walking, or cross-training, and
it's not just to sucker you out of the most money. Each activity
demands different things of your feet and the shoes are designed
specifically to support the areas of the foot that undergo the
most stress. You won't feel any immediate effects from wearing
walking shoes while running but in the long run some problems
will surface. If you participate in a variety of sports and
activities, the best choice is probably a cross-training shoe,
which aims to support multiple
areas of the foot. Go to your
local shoe store and when the salesperson asks if you need
assistance, take him up on it! Describe to him your typical
workout and the frequency, and he should be able to recommend a
sturdy shoe that fits your needs. This may not be cheapest shoe
but it shouldn't necessarily be the most expensive either. If
you are unsure about the recommendation, visit another shoe
store for a second opinion.
As for exercising barefoot, the only time this is appropriate is
when you are exercising in sand! All other surfaces simply place
too much stress on the foot to be acceptable. Do yourself a
favor and buy the right shoes for your workout - your feet will
thank you!
Overestimating the Intensity
Too often exercisers overestimate the intensity of workouts and
credit themselves a little too much. The right intensity is
purely an individual decision but a good general guideline is to
try to carry on a conversation. If you can speak in short
sentences with a breath after each one, you're in the general
area. Needing a breath after each word is the high end of the
intensity range, but you should never exercise so hard that you
can't speak. That's a dangerous situation and if you feel
yourself becoming unable to communicate, slow down immediately
and allow your body to return to normal.
Pushing your body to the high end of its intensity helps rev
your metabolism and burn more calories. Don't get comfortable in
your workout and assume that your efforts are enough, because
becoming complacent can seriously slow down your weight loss.
Make it a point to push yourself to work hard and your body will
reward you with increased aerobic capacity and decreased fat and
weight. Many trainers suggest purchasing a heart rate monitor
that can accurately identify when you are working within your
target heart range. This can be a useful tool but the best tool
of all is your own personal assessment of how hard you think you
are working.
About the author:
Peter works full time earning an income from the internet by
developing websites for customers as well as developing content
rich sites in niche markets. Visit Core Exercises for
more information.
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