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    12 Possible Side Effects of Gym Workout

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    Side Effects of Gym Workout

    Side Effects of Gym Workout: Exercise is very important to keep the body healthy and in good shape. Physical activity can cause discomfort and distress to the body in the early stages of exercise. It can also cause unexpected side effects. Many people experience these problems, especially in the early days of going to a fitness center and exercising.

    “EXERCISE WILL HELP YOU LIVE LONGER But think about Side Effects .”

    So, if you too are looking to go to the gym and exercise, this article will help you learn about some of the side effects that people may experience after exercising in a gym and some recommendations you can follow to get rid of them.

    1. Muscle Spasms

    Drink plenty of water while exercising. Drinking cold water is also advisable. Or, drink an energy drink that provides micronutrients to the body during strenuous exercise. Engage in stretching exercises after exercise.

    2. Scratches and Nasal Congestion

    Physical activity causes the sinuses or sinuses to dilate and constrict. Some allergies may even occur. When exercising, work from an air-conditioned position. When exercising while walking outside, do not stay on the side of the road but exercise in a place that is free and fresh air.

    3. Itching

    Physical activity causes the heart to pump more blood, which dilates and dilates blood vessels and capillaries. Where the nerve endings become active. We feel the activation of the nerve endings that send signals to the brain as an itchy nature. Make it a daily habit to go to the gym. Your brain develops acclimated to it over time and eventually quits reacting to it. The more frequent and infrequent the interval between exercises, the itchier the skin may feel. Seek medical attention immediately if you develop any symptoms of rash.

    4. Frequent urge to Defecate

    The movements and steps of the feet follow the activity of the gastrointestinal tract and begin to become active. This is a common condition among racing athletes. This is a diarrhea called runner’s diarrhea. Eat 2 hours before exercise. Avoid high fat and high fiber foods. Perform warm-up exercises (warm-up exercises) before running exercises.

    5. Excessive Cooling of the Abdomen

    When you exercise, there is more blood in the muscles than in any other organ. The heat generated in the muscles is expelled through the skin. So you may sometimes feel very cold when you touch your stomach. This is a normal physiological reaction. This tendency disappears once your exercise training is over.

    6. Management Nausea

    As the blood flows out of the stomach and the internal organs are shaking, you may start to feel an uncomfortable and unpleasant feeling in the stomach. Do not eat high fiber foods on exercise days. Pay more attention to what foods cause discomfort. Do not eat before going to the gym and eat at least 2 hours before. When you feel nauseous, drink a glass of cold water or a strong drink. It is also advisable to drink soda. Provide a sweetener or chewing gum to increase blood sugar levels.

    7. Dizziness

    This condition can be caused by a sudden increase in blood flow to the feet, overheating of the body or cessation of exercise. Perform warm-up exercises and stretching exercises after training. Sit for a while during the workout and take short breaks. To prevent dizziness or other dangers, sit or lie down when the body feels uncomfortable with good blood flow to the heart and head.

    8. Occurrence of Tingling in the Toes

    Swelling of the feet can be caused by heat released from the muscles, tightness of the shoes and inflammation of the nerves. Allow the blood to flow well by moving the toes frequently. Wear the right size pair of sports shoes.

    9. Injuries and Scarring

    This can be due to weakening of blood vessels, unbalanced and irregular eating patterns and accidents. Be extra careful when exercising. Do not engage in high-intensity exercise for long periods of time. Increase the intake of foods rich in vitamin C. Be aware of activities that you should not do as directed by your doctor.

    10. Pain and Soreness inside of the Body

    Short-term abdominal pain is a common condition in runners who do not do warm-up exercises. Although the blood flow is more intense and the blood flows from the internal organs to the muscles, it is uneven. The liver and spleen fill with blood and push against the walls of those organs. There you will start to feel pain and soreness in the side of the abdomen. When that happens, stop or slow down. Tighten the painful area while breathing while running and allow it to relax while exhaling. This makes it easier for the blood to flow faster. Pay attention to how your breathing happens while running.

    11. Darkening of the Urine

    Urinary incontinence can be caused by dehydration or rhabdomyolysis, the destruction of muscle cells during exercise. Drink plenty of water regularly during exercise. If this symptom persists, see a doctor.

    12. Pain in the Muscles

    After 24-72 hours, you may begin to feel intense pain in your whole body after starting to exercise more intensely than normal exercise or after starting to exercise all at once. This is Delayed Onset Muscle Soreness (DOMS). This is due to the metabolic products in the muscles and minor injuries to the muscles. There is severe pain and soreness in only the affected area or the whole body. Excessive muscle strain can cause some people to experience conditions such as tremors and even severe fatigue, making it difficult to get up. Even if you feel pain, try to move further. Drink plenty of water to get rid of toxins in the body quickly. Also provide massage care for the body.
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    HEALTH AND WELLNESS

    4 Tips to Build Your Muscle without compromising your health

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    4 Tips to Build Your Muscle

    4 Tips to Build Your Muscle: When building your muscles, you should always make sure that they are growing in a way that does not affect your health. Here are some tips to help you work out, as well as strengthen your muscles.

    “PREVENTION IS BETTER THAN TREATMENT.”

    These tips will be very important for you to keep your body healthy and in shape as we are always concerned about your health.

    1. Meals

    Start it in the kitchen when trying to build muscle. Try to know exactly what foods and in what quantities you need to eat to build muscle.

    Many people think that the word diet means reducing the intake of food to get in shape. But as you build muscle, you need to increase the amount of food you eat. If you are consuming about 2,000 calories a day on average, try to add another 500 calories. In addition, muscle growth helps to improve your metabolism and therefore you need to eat more.

    You need to eat protein to gain 2 to 4 grams of muscle per kilogram of your body weight. Try protein-rich foods like eggs, lentils, oats, or yogurt. Alternatively, you can try protein drinks.

    Instead of eating 2 or 3 full meals a day, try to eat small meals 5 to 6 times a day. Try to eat a diet, especially before exercise. Eat unsaturated fats such as avocados, almonds, cashews or peanuts. They help distribute vitamins throughout your body. Limit saturated fats, such as lean meats or high-fat dairy foods.

    Ask your doctor about adding vitamins and minerals to your diet as a supplement.

    2. Regular Exercise

    Exercise is important. But be sure to focus on both regular exercise and high-intensity exercise, which focuses on working your muscles. Start by warming up the body with basic exercises such as short runs or lightweight lifting. This not only prepares your body but also sets the mood for exercise. Be sure to do exercises that work your whole body, as the word “general” implies. It can include pull-ups, push-ups, rowing, and lifting. Limit cardiovascular exercises such as running, swimming, jogging, jack jumping, and rope jumping.

    This is used to burn fat rather than muscle growth, be patient.

    3. Specific Muscle Processing

    As mentioned above, you should do exercises that focus on specific muscle areas. Divide your exercise routine into different exercises. Be sure to focus on specific muscle areas for a day or a week.

    Finally, at the end of the week or at the end of the day, all the muscles are focused at different times. After you do some exercise for the upper body, focus on the lower back. Don’t forget to exercise in balance throughout the body.

    Learn what exercises are important for muscles. Chest exercises like bench presses are needed to create pectorals. The triceps work by exercising the arms, such as dips and dumbbell extensions. Scots to activate your quadrics.

    4. Extra Tips

    Increase the amount of work you do to gradually gain or improve weight after practicing exercise. Always follow a schedule. If you usually do one exercise for 10 minutes, always do it for about 10 minutes.

    Understand that genes can build or break down muscle growth. Because of this, you may need to try different exercises and diets to keep your body parts functioning. Do not be afraid to see other people who have been successful through exercise.

    Rest is also important. You need 7 to 8 hours of sleep a day to repair and rebuild your muscles. Excessive training can be done especially with regard to muscle growth. Excessive training can help your muscles get the nutrition and oxygen they need.

    If you do not feel insomnia, depression, chronic pain, chronic fatigue, loss of energy or loss of appetite, it is time to take a break.

    Extra, Here is an exercise plan for you. . .

    Here is a sample schedule that you can use to balance your workout in 5 days.

    • Monday: – To your chest and arms.
    • Tuesday: – To the legs and triceps.
    • Wednesday: – Back
    • Thursday: – To the abdomen.
    • Friday: – To the foot.
    • Saturday: – Rest.
    • Sunday: – Rest.

    Remember, the days of the week are just a suggestion. You can adjust the schedule to suit your lifestyle. You usually have a lot more free time on Wednesdays than on Saturdays. Then you can take Wednesday as a day off instead of Saturday. At the same time, if you do more than one exercise a day, adjust it to your needs. Some people add quads to chest exercises, while others do chest exercises to the back area.

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