Erik Ledin – Exercise for Better Sleep, Anytime

For those who are looking for a good excuse to skip a workout, we have bad news. One of the most popular myths – that late night exercise will disrupt your sleep – has pretty much been debunked.  The folks over at upwave, Turner Broadcasting’s new lifestyle site, took this very popular and time honored excuse to task and found that science just does not back it up.Erik Ledin

 

One of the reasons the myth is so often used is probably that it kind of makes sense. A good workout increases heart rate and core body temperature, and releases adrenaline, all of which would seem to be antithetical to the calm, peaceful rest of a goodnight’s sleep. But the article cites a 2011 study that showed that the vast majority of people’s sleep was not adversely affected in the slightest by a workout 35 minutes before bedtime.

 

Also cited is a 2013 poll by the National Sleep Foundation in which 83 percent of participants who exercised at any time of day reported better sleep than those who did not workout at all. The time of the exercise did not matter, any workout was better than no workout for a better night’s rest. Also, over half of the respondents who were moderate or vigorous exercisers reported better sleep on workout days over rest days. Only three percent of late night exercisers reported worse sleep after a workout.

 

Of course, three percent is not zero. Exercise, while a net positive for just about everyone, still can affect the bodies of people in ways particular to them. So, if you do find yourself struggling to get to sleep after a late workout, perhaps try to schedule future exercise for an earlier time. But for everybody else, if the only time you can find to exercise is late at night, go ahead and do it. No excuses!

 

To read more, check out the article over at upwave.

 

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Erik Ledin – Exercise Tips To Ensure Results

There are few things more frustrating than spending all of your time in the gym and not seeing any results. It happens to every fitness enthusiast every so often and it can occur for a number of reasons. If your exercise routine is not giving you the gains you had expected, the people over at Medical Daily have covered four of the most common reasons why.Erik Ledin

Muscle Recovery

The soreness we feel after a workout come from micro-tears in the muscle tissue that we have been working. The muscle is then repaired during recovery period and grows larger and stronger to prevent future injury. Without enough recovery time, the muscle does not heal properly and thus not get stronger, so recovery is just as important as time in the gym. If your recovery time seems stalled this could be because you are not getting enough sleep or that you need to increase the calorie count of your diet. Just remember that your gym time is wasted if you don’t spend enough time in between workouts.

Protein and Diet

Eating right is important to getting the most out of your workouts. A diet complete with carbohydrates, protein and fat is essential for producing results. You may not be seeing the kinds of gains you want because you pre-workout meal is not balanced with amount of fuel you need to power through, and that includes a full serving of protein. A post-workout meal is also important, with studies showing that 20 grams of protein with 30 minutes of exercise will help maximize muscle growth.

Plateau

The plateau occurs when your body adapts to the rigors of your workout routine. The only way to break a plateau is to change your routine to put stress on your body needed for muscle growth. This can be done in a few ways. The simplest way is to simply increase the weight you are lifting, which will usually help you break through. If adding weight is not an option, you can attempt to change the order of your exercises, or add or swap out exercises to confuse your muscles. Remember, soreness is the key to muscle growth.

Improper Form

All exercises rely on proper form to be effective. More important than the amount of weight you lift, the number of reps, or the number of sets is that you lift correctly. If you are not seeing gains, check your form or have a workout buddy check it for you. Make sure your spinal alignment is correct, in particular. You should never feel a lift in your back unless you are working the back.

 

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Erik Ledin – Getting the Most Out Of One Personal Training Session

Personal training is a great tool for those who can afford it and for those whose schedules will allow them to always meet when a trainer is available. For the rest of us for whom long-term personal Erik Ledintraining may not be in the cards, the folks over at Greatist have outlined some ways to make the most out of just one personal training session. Often gyms will provide new members with one or more free personal training sessions as a way of promoting your trainers. Here are just a few ways to turn such promotions to your body’s advantage.

Know Your Goals

Before meeting with a trainer be sure to know what you are looking for in your training regimen. Are you looking to lose weight? Build endurance? Just looking for a program that you can stick with? Whatever your goal, you want to have a clear idea of what it is so that you can articulate to your training what you looking for in your session.

Pick the Right Trainer

If you just ask for a personal training session, the gym will usually just pair you with a trainer whose availability fits your schedule. That is not the ideal way of beginning a training program. Do your research by reading trainer biographies and be sure to ask questions. You want to work with someone who is going to understand your goals and has a track record of helping people looking for the same results as you.

Ask Questions

Once you’ve chosen your trainer and are getting down to the business of working out, don’t be afraid to have your voice heard. Any questions that you have about machines or proper form should be a pleasure for your trainer to answer. So don’t be shy, particularly if you are not buying a training package because you will only have the one opportunity to have the question answered.

Take Notes

Your trainer is there to teach you something and you are there to learn. Do everything you can to commit what your trainer says to memory and that means taking notes. It worked in school and it works in the gym.

Check out the source article on Greatist for more tips.

 

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Erik Ledin – 5 Bad Pieces of Advice Trainers Give

When it comes to fitness, it seems like everyone has advice. However, personal trainers are paid for their fitness advice, so we fitness enthusiasts often feel compelled to believe what they say. Personal trainers are just people like anyone else, and they can have their own biases and unsubstantiated opinions just like the rest of us. In a recent article, Men’s Fitness released a list of fitness advice you should not take from your personal trainer.Erik Ledin

“No pain, no gain.”

This, the oldest of fitness clichés, and one of the most egregiously misleading. Soreness felt post-workout is a tell-tale sign that a workout has done its job and gains are imminent. Pain during a workout is a tell-tale sign that something is wrong. Just because a move is difficult does not mean it should hurt. If you feel pain, stop what you are doing immediately no matter what your trainer says.

“You should take____”

Personal trainers cannot give dietary advice beyond the normal “Eat your vegetables, get enough protein” variety. Personal trainers who push supplements on their clients are overstepping their bounds, and could be doing a great deal of harm. For real advice about what you should be taking in tandem with your regular diet, consult a nutritionist or your doctor.

“It works for me.”

A personal trainer works for you. As a result, he should not simply be basing his advice on how he got fit. An exercise that works for a young, fit person may not work so well for someone with a few more years under their belt. Remember that a trainer is training you and should be basing advice around your body and your goals.

“Squats are bad for your knees.”

Squats have been shown by university studies to not only that they do not pose a threat to knees, but have been shown to increase stability and joint health. While certain physical conditions may prevent one from performing the exercise, the idea that squats are bad for the knees is hardly a universal truth. If your trainer tells you this, then they need to not be your trainer any longer.

“This will melt belly fat.”

Spot reduction is a myth and any trainer trying to sell you on it is either lying or does not know what they are talking about. Fat has to be dropped from the entire body. Working a particular area of the body will not only not make the fat leave that area, but it will make the muscle beneath grow larger, making it appear fatter. You and your trainer need to look for a total body solution to fat loss.

 

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Erik Ledin | Exercise Tips To Ensure Results

There are few things more frustrating than spending all of your time in the gym and not seeing any results. It happens to every fitness enthusiast every so often and it can occur for a number of reasons. If your exercise routine is not giving you the gains you had expected, the people over at Medical Daily have covered four of the most common reasons why.Erik Ledin

Muscle Recovery

The soreness we feel after a workout come from micro-tears in the muscle tissue that we have been working. The muscle is then repaired during recovery period and grows larger and stronger to prevent future injury. Without enough recovery time, the muscle does not heal properly and thus not get stronger, so recovery is just as important as time in the gym. If your recovery time seems stalled this could be because you are not getting enough sleep or that you need to increase the calorie count of your diet. Just remember that your gym time is wasted if you don’t spend enough time in between workouts.

Protein and Diet

Eating right is important to getting the most out of your workouts. A diet complete with carbohydrates, protein and fat is essential for producing results. You may not be seeing the kinds of gains you want because you pre-workout meal is not balanced with amount of fuel you need to power through, and that includes a full serving of protein. A post-workout meal is also important, with studies showing that 20 grams of protein with 30 minutes of exercise will help maximize muscle growth.

Plateau

The plateau occurs when your body adapts to the rigors of your workout routine. The only way to break a plateau is to change your routine to put stress on your body needed for muscle growth. This can be done in a few ways. The simplest way is to simply increase the weight you are lifting, which will usually help you break through. If adding weight is not an option, you can attempt to change the order of your exercises, or add or swap out exercises to confuse your muscles. Remember, soreness is the key to muscle growth.

Improper Form

All exercises rely on proper form to be effective. More important than the amount of weight you lift, the number of reps, or the number of sets is that you lift correctly. If you are not seeing gains, check your form or have a workout buddy check it for you. Make sure your spinal alignment is correct, in particular. You should never feel a lift in your back unless you are working the back.

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Stay Healthy While Eating Socially

erik ledin socialWhen you are invited to a party, it may be tempting to overeat. Usually at social gatherings there is lots of food that is salty, sweet, fatty and indulgent. The nature of hosting social outings, whether in a home, office, or banquet hall is to provide decadent fair that will impress those invited.

However, it is important to remember that you have been invited to the event to be social with the people in attendance, not glued to your plate for the evening. There are some ways you can avoid over eating or eating the wrong foods at social gatherings that include not so healthy snacks and meals.

First, you could try to plan the social gathering around an event or activity that does not include food. This may be going to a mini-golfing course, watching a movie, or going bowling with friends. You could also try just going out for coffee, which doesn’t have calories if you drink it black. If you go to an event like an outdoor picnic, BBQ, or potluck try bringing something to share that is healthy so that you don’t feel bad about eating it at the event. That way you can be sure you have a healthy option available if everything else is just chips.

A great alternative for these types of events is to bring along a veggie tray. If you are eating dinner a close friend’s house or even a family members try bringing your own food that adheres to your dietary restrictions and portion ratio. This way you can still eat with everyone else, but you’ll have your own alternative that you’ve prepared. If you are going out to a restaurant try eating before you get there and then order a salad without dressing, or minimal, if you must, while you’re out at the restaurant.

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Friends Can Impact Your Fitness Success

erik ledin friendsThink of your five closest friends. What jobs do these people have? Are they happy with their lives? Are they in committed relationships? What are their favorite things to do? Are they healthy? Do they exercise?

Our closest friends have a huge impact on our lives. We are social beings and it is easy to fall into behaviors in groups, like going out to eat with friends frequently or grabbing a drink after work a couple nights a week. Your friends will also influence what kind and how much work you put into your body and physique.

For example, if your friends go to the gym that is something you can do together to socialize. Additionally, you can talk about easy or hard parts of a workout and encourage each other to be consistent or even challenge each other to perform better.

It is important to keep an eye on your friend’s habits, because they are yours too. Do your friends engage in behaviors that help them remain fit, lean and strong or do they abuse their bodies with a lot of sugar and sedentary behavior? Do you see your friends encouraging and raising the bar for you physically or lowering the bar?

These are all important questions to consider as you take a look at your friends and how they influence your life. Some would say that you are the average of the five people you spend the most time with. Think about who those five people are and what that says about your lifestyle choices, health, and happiness. If you’re not happy with what you see, reconsider your relationships and always surround yourself with healthy, happy, active people.

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