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Things to Remember If You’re A Newbie at the Gym

At some point in your life, you might consider improving your physique or overall physical fitness. You think about going to the gym but just the idea of it already scares you. For one, everybody else there is already fit and you still have a big belly or maybe you’re on the very-skinny side of the spectrum.

The thing is, these are just limits you put on yourself! So, here are some things to remember before or as you step into the gym.

Invest in a good gym

Most gyms in Singapore actually offer great services and quality equipment for a decent price, so this won’t be much of a problem. Investing in a good gym will give a lot more motivation than you think. By paying for a membership, you’re already being responsible for yourself.

You don’t want to waste that money by not going to the gym! Plus, more expensive gyms usually have good trainers. As a beginner, having a good trainer to teach you will be very important. Of course, this doesn’t mean gyms on the cheaper side don’t have good coaches.

Know proper gym etiquette

One of the most important things to remember is gym etiquette. There are unwritten rules in the gym and you won’t really know about them on your first day. So, try to observe what’s going on in your first 2 weeks.

An obvious one, though, is to wipe the benches or machines after you use them. Another is not to stay in front of a person who’s observing his form in the mirror. Just make sure to listen to your trainer and not joke around. 

Don’t be intimidated

As said earlier, one of the biggest factors that hinder a person from going to the gym is fear. They feel embarrassed about themselves because everybody else is already fit. Actually, someone who would think like this makes it obvious that he has never gone to a gym before.

Take a peek in a gym and you’ll see that not everybody is fit! Beginners like you will clearly not have the same physique as a seasoned gym-goer. Of course, if you don’t step in the gym and do work, you won’t get the same physique as them. 

Do what you enjoy

This isn’t only for the gym but for your physical fitness as a whole. Just do something that you really enjoy whether it be bodybuilding at a commercial gym, CrossFit in a CrossFit box, or running around a park. If you’ve been weightlifting for quite a long time and just started taking an interest in cycling, by all means, try cycling! Remember, if you don’t enjoy what you’re doing, you won’t last with it at all. 

What Causes Pain in the Back of the Knee?

The most common joint problems among the elderly in Singapore are in the knee and hip joints, but there are also those who suffer pain at the back of the knee. Are the causes for the pain and discomfort different from the factors that contribute to other types of joint pain?

Fatigue

Maybe you have been standing or sitting for hours, unable to stretch or move your legs properly. Sometimes forgetting to stretch before an exercise can also cause fatigue on the muscles and joints.

Hamstring Injury

This is common in people who do strenuous physical activities. The injury is usually found on the muscles in the back of the thigh but the pain can be felt almost throughout the leg.

ACL and PCL Injury

Another common injury among active people is the injury to the anterior cruciate ligament, a tissue that connects the bones in the knee joint. The first sign is a popping sound. It is considered a serious injury that can take months to fully heal. The posterior cruciate ligament has the same function as the ACL and injuries to this is usually the result of accidents.

Runner’s Knee

This is a term for the worn down cartilage in the knee joint. Without the protection, the bones can rub together and cause pain and swelling. This is usually felt as a dull pain in the back of the knee, limited movement, crackling, weakness, and even the giving out of the knee.

Leg Cramps

Even doing too much can cause pain in the back of the knee, too. Cramps are characterized by the tightness of the muscles or the sudden and painful spasms that can also be felt on the calves and knees. You can sometimes see this happen to athletes who need to be taken out of the game to recover. But cramps can also be caused by other conditions, so if this happens frequently, you should have it checked.

Osteoarthritis

Over time, the cartilage wears out because of use, but this process is faster in some people. the result is pain and inflammation in the joints, most commonly in the knees. There are many types of arthritis that can cause pain in the knees including autoimmune diseases like rheumatoid arthritis.

Meniscus Tears

If you hear a loud popping sound when you bent or moved, that could be a sign you have meniscus tears. It is also accompanied by loss od motion, weakness, swelling, or the locking up or giving out of the knee.

Baker’s Cyst

The cyst is the result of the buildup of fluid at the back of the knee. The cyst can be tiny and invisible, but sometimes they grow to small lumps that are visible. Small cysts do not cause pain and will usually go away even without treatment, but they are typically a symptom of a joint disease that causes inflammation. The larger cysts can also cause pain and a tingling sensation especially if it affects a nerve.

5 Tricks to Spur Yourself Into Working Out in the Morning

Working out early in the morning can be a real struggle. Even though we know that it’s good for our health, with the summer heat, it feels like it’s a lot better to just lie on the bed and enjoy the coolness brought by the AC. Our motivation to workout will really be low when it’s over 43° outside, but there are still some tricks that you can do to get yourself moving first thing in the morning.

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  1. Lay Out Your Workout Clothes Beforehand. One good way to maximize your time under your covers is to lay out your workout clothes ahead of time. That way, you can just grab your clothing pieces and go. If this doesn’t get you out of the door, just put on your work out garb anyway and lie again on your bed. Chances are you’d feel uncomfortable soon enough and would probably even be itching to get your body moving.

 

  1. Drink Water to Condition Your Body. While it’s true that working out with an empty stomach burns 20% more fat, experts advise to not skip on drinking water. Drinking even just a glass of water is already enough to refresh and energize your body. Just leave a glass of water in your bedside so you can easily chug it down when your alarm goes off.

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  1. Exercise on Short Periods. Commit to doing even just a short workout routine to force yourself out of bed and get moving. Even a 15-minute workout is already enough to boost your metabolism and energy for the rest of the day. Who knows, you might end up feeling motivated to extend your routine to 45 minutes.

 

  1. Keep Your Workout Simple. If the gym in your area is too far from your home, do a simple run around your neighbourhood instead. For a much simpler option, stream a 20-minute abs workout or yoga video on your laptop to burn those unwanted pounds in the comforts of your home.

 

  1. Treat Yourself with Rest Days. Having a routine that takes up large amounts of your time will make it harder for you to actually practice it diligently. So if you find a daily early morning routine too taxing, only perform it twice or thrice a week and treat yourself during your rest days with some extra snooze or just being idle. That way, you’ll feel more motivated to exercise on your workout days.

Waking up early only to exercise can be really tiring, but with discipline and motivation to perform your workout routine, you’ll definitely be able to get out of your bed and burn those fats away even at six in the morning.

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