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How To Stay Safe While Exercising Outside

How To Stay Safe While Exercising Outside

Working out is important for your health, but it is also critical to put the proper safety techniques in place. Unfortunately, even common sense methods that you often use as a general rule to stay safe are sometimes disregarded in the quest for daily exercise.

Here are a few tips that can get you back on the right side of safety.

1. Buddy Up

Exercising with a friend can help you avoid accidents in a variety of ways. For example, it is easier for motorists to notice two joggers or cyclists than just one. Additionally, if you have difficulty while performing tasks such as hiking, your workout buddy can help you safely pass each obstacle. Utilizing the buddy system is also a way to ensure that you do not push yourself too hard, as the two of you can agree in advance to stick to your limits. As an added bonus, your friend can also serve as a spotter to ensure that you don’t hurt yourself.

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2. Use Reflective Materials

If you will be running, biking, or doing anything else outside, it is wise to put reflective materials on your gear and clothing. This is something that is done by athletes during marathons. It can also allow motorists to see you in poorly lit conditions. Keep in mind that dusk and dawn are not the only times of day when reflective stripes could save your life. After all, if it starts raining or there are a lot of traffic distractions, a driver may fail to notice you. Having something on your body that reflects light is the perfect way to minimize this risk.

3. Map Out Your Route in Advance

Are you preparing to go jogging or cycling in a new area? Or perhaps you like to visit the same spot every single day? Either way, it is smart to map your route out in advance. This will make it possible for you to see issues that could make your workout less safe, including construction, road closures, and special events. Taking just a few minutes to look into everything can save you from many hassles.

4. Take Water and a Snack

Most people hydrate before they begin their exercise routine; however, did you know that it is just as essential to stay hydrated throughout your workout? Signs that you aren’t getting enough water to propel you through each exercise include muscle cramps, fatigue, and dizziness. To avoid these problems, always have water with you so that you hydrate before, during, and after your workout. It is also smart to have a healthy, protein rich snack with you so that you make a good food choice if you feel hungry after exercising.

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5. Tell Someone Else Your Route

If you are unable to work out with a friend, you should at least let someone know where you plan to go cycling, jogging, or hiking. This will provide you with a backup emergency system in case something goes wrong and you are unable to call for help. Let your friend know exactly where you plan to go and how long you anticipate your workout will last. Doing this means that someone will always be waiting for you to check-in with them after you finish. If you fail to do so, they can notify the authorities that you need help.

6. Utilize Places Cars Cannot Go

Approximately 150,000 pedestrians require emergency assistance every year, and another 4,700 die after being struck by a motor vehicle. Runners and joggers are part of this equation, and thousands of cyclists are also at risk of suffering from a serious or even fatal injury. With this in mind, it is best to look for places that are not accessible by motor vehicles. However, make sure that the location you choose is safe enough for your chosen activity. This includes being well kept and located in a low crime area.

7. Be Aware of the Weather

Do you head out your front door without checking the temperature and whether or not a storm is in the forecast? If so, you are taking unnecessary risks with your health. Staying updated about the weather makes it possible to choose the most appropriate type of exercise to ensure your safety. For example, if the heat index is 90 degrees Fahrenheit or above, doctors suggest working out in the cool safety of an air conditioned gym instead. The Weather Channel recently added a section to their website (and app) to help runners track the necessary components so that you can make an informed decision.

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8. Wear Shoes and Clothes That Fit Properly

There are many risks associated with choosing the wrong workout gear. If your shoes are not the proper fit, you run the risk of hurting your feet, knees, and lower back. Improperly sized clothing can get caught in your bicycle or cause chaffing. Your clothing can also cause you to become overheated or dehydrate more quickly if it is not made from wicking materials. Due to these potential issues, you should always pay close attention to your footwear and workout clothing choices.

9. Warm Up Before Each Workout

You have a better chance of preventing injuries if you warm up for 20 to 30 minutes at the beginning of each workout. If you are a runner, this might mean walking and slowly increasing your speed until you are ready to begin running. Doing a lighter form of cardiovascular exercise before you begin the harder work is good for your heart and will make you less likely to suffer from an injury as a result of your exercise routine.

10. Stretch After, Not Before

For a long time, people believed that it was most beneficial to stretch before they worked out. Now, science tells us that stretching after the workout is much more important and can have a huge impact on whether or not you end up feeling sore the next day. In a nutshell, your muscles have contracted during the workout, and you need to reset your body by doing some stretches. Incorporating this tip should reduce stiffness and soreness.

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Conclusion

Half of the battle with exercising is getting and staying motivated, so make sure you do something that makes you feel pumped up, such as listening to music. For safety’s sake, though, never turn the volume up so high that you cannot hear road noise.

Featured photo credit: Amanda Mills, USCDCP via public-domain-image.com

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Holly Chavez

Writer, Entrepreneur, Small Business Owner

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Last Updated on November 11, 2018

How to Gain Muscle Fast (The Healthy And Natural Way)

How to Gain Muscle Fast (The Healthy And Natural Way)

There’s a common misconception that building muscle occurs entirely in the gym from exercise and lifting weights. In this article, we are going to debunk this notion that weight lifting and gym exercise yields 100%, or even 90% for that matter, of muscle building results.

So how to gain muscle fast in a healthy way?

Yes working-out is a critical aspect of developing muscle, however it should not be the focal point. Building muscle occurs primarily outside of the gym by way of diet/eating habits, and sleep regimen.

How Is Muscle Developed?

Muscle is developed from damaging the tissue during exercise, and facilitating the most optimal circumstances for repair and growth of those same tissues. This means you will not only need to exercise, but you should focus on carbohydrates around your exercises, and adequate rest and recovery between workouts.

If your focus is building muscle and not losing weight, focusing on a high-carb diet with carb loading around the workout days will yield great results. Yes, you absolutely can lose fat and build muscle following a low-carb diet, but you’ll make faster progress if you follow a high-carb diet instead. Now don’t take that as a green-light to stuff your face with pasta, bread, and all sorts of other carb-heavy foods.

Let’s examine Glycogen – a multibranched polysaccharide of glucose that serves as a form of energy storage in humans. Muscle glycogen is a form of carbohydrate that’s stored in your muscles and liver. Glycogen is the primary source of fuel during exercise, and low glycogen levels decreases your ability to gain strength and muscle. The best way to maintain high levels of muscle glycogen is to eat a high-carb diet, with around 1 to 3 grams of carbs per pound of body weight.

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The time of ingestion of a carbohydrate supplement on muscle glycogen storage post exercise was examined in a study with twelve male cyclists that exercised continuously for 70 min on a cycle ergometer at 68% VO2max, interrupted by six 2-min intervals at 88% VO2max, on two separate occasions. The results suggest that delaying the ingestion of a carbohydrate supplement post-exercise will result in a reduced rate of muscle glycogen storage.

How to Gain Muscle Fast?

If you want to gain muscle as quickly, safely and efficiently as possible, then you want high muscle glycogen levels. Here’s a few effective approaches to building muscle:

Muscle Growth and Glycogen Levels

The primary driver of gaining muscle and its growth is progressive tension overload, which involves exposing your muscles to increasingly greater levels of tension over time. The most effective way to achieve this is to get as strong as possible on heavy compound lifts (squat, bench press, deadlift, over head press, bent over barbell rows..etc).

When you keep glycogen levels high, you’re going to gain strength faster, which means gaining muscle faster, too. Having higher levels of muscle glycogen will more than likely help you build muscle faster.

Maintaining high muscle glycogen levels also improves post-workout genetic signaling relating to muscle growth and repair.

Muscle Recovery and Glycogen Levels

Not only do higher muscle glycogen levels yield quicker strength gains, it will also improve recovery between workouts.

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On the contrary, low muscle glycogen levels are associated with overtraining, and even increasingly popular low-carb diets, which deplete muscle glycogen. Low glycogen levels also increase cortisol and reduce testosterone levels in athletes, which is a key component needed for building muscle.

Those on a low-carb diets also have reduced insulin levels. Insulin, in addition to helping store nutrients, also has powerful anti-catabolic properties. Basically insulin decreases the rate at which muscle proteins are broken down, which in turn creates a more anabolic environment conducive to muscle growth and development.

Intermittent Fasting (“IF”) and Testosterone

Fasting is not just a beneficial way to manage your weight, caloric intake, and start shredding as I have indicated in previous articles. Some research shows that fasting can be a source of strength enhancement and increases in testosterone stimulation.

As humans age metabolism slows and testosterone production decreases, this simply means that the body will no longer be able to work as efficiently as it did in earlier years. This is one of the primary reasons why you should take more care to your diet.

Research has shown that intermittent fasting can enhance the ability to secrete growth hormone in the body.[1] This is one of the primary reasons why IF is one of the preferred dietary habits of bodybuilders and strength athletes such as myself, whom will utilize an approach that emphasizes fasting phases (2 of 7 days of the week for example).

Research has also shown that IF can increase the bodies ability to signal luteinizing hormone.[2] In non-obese men, an intermittent fasting testosterone study showed that IF increased LH (luteinizing hormone – a testosterone precursor hormone) up to 67% and overall testosterone 180%.

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Luteinizing hormone is one that works in both men and women to enhance our ability to be sexually active and productive. In women, luteinizing hormone can trigger ovulation, and in men, works to stimulate testosterone.

Intermittent fasting also increases levels of a hormone called adiponectin. This increase in adiponectin during the fast helps improve insulin sensitivity. Adiponectin is so effective, in fact, that it’s been shown to reverse insulin resistance in mice.

Gaining Muscle and Macro Nutrients – Protein!

Something that absolutely cannot go overlooked is the protein consumption. Personally, I believe protein should be primarily consumed in food, however if looking to gain muscle, it can often be quite difficult to hit daily macro nutrient requirements.

If one is to build muscle consistently a general rule of thumb is to aim for 1-1.5grams of protein per pound of body weight on a daily basis. So as a 200lb man I would be needing to consume 200grams – 250grams of protein per day. I would aim for the higher consumption on days when very active and training.

As I’m sure you’re aware, it can often be quite difficult to consume that much protein, especially in food! It’s in these cases where supplementing protein isn’t a bad idea and I have discussed in great detail the different types of protein in previous articles.

Generally speaking, I lean towards Whey Protein Isolate, or non-dairy options such as Hemp Protein, or Pea Protein. As of late I have been waking up every morning and consuming one scoop of Hydrolyzed Collagen Protein Bovines from grass-fed beef. Collagen peptides are highly bioavailable and act as building blocks; renewing bodily tissues such as skin, bones and joints.[3]

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Collagen peptides may act as a messenger to the cells and trigger the synthesis and reorganization of new collagen fibers, thereby supporting tissue structure. Consuming protein such as Collagen in the morning is beneficial as the stomachs acids are needed to optimally break-down and absorb protein.

Though this has been a topic of great debate, I also firmly believe adequate carbohydrates are required to build muscle, especially if you are exercising/training often. With all the low-carb movements floating around the internet, there’s lots of misinformation. Muscle-building requires energy which is typically through an increased intake of carbohydrates.

Yes to gain mass, you have to ensure you’re consuming enough protein to rebuild muscle tissue damaged from training; but also consider carbohydrates because gaining size requires filling your muscles with glycogen as we discussed earlier in this article.

Conclusion

If you’re serious about gaining muscle fast the healthy way, it requires commitment and consistency. You will need to exercise and I highly suggest you download MyFitnessPal to track progress, set goals, and maintain diet.

It’s also motivational because you can find like-minded people in the fitness community, or encourage your friends to download the app as well and follow each other. I personally did this when I was losing weight and gaining muscle, and it was a blast to see my own progress and that of people I care about.

As always I’m not just here to write about the steps you need to take, I’m also here to help! You can message me anytime or email me with any questions you may have. I’m more than happy to assist with your muscle building and weight loss goals!

Featured photo credit: Arthur Edelman via how to gain muscle fast

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