Chronic Fatigue Syndrome and Exercise

Enrolling in a gym for membership is easy. You just have to pay a certain amount, get your membership card and have access to all facilities of the gym over a certain period of time. The problem is that when it is time to hit the gym, you are no longer in the mood to do so. You always feel tired especially if you have just finished a busy day at work. You want to just go home and sleep. Nothing will happen if you keep dragging heels. There are 5 easy ways for you to be conditioned to hit the gym, attend fitness classes and be in your best shape.
Fitness RoutinesImage credit: ldsmissionaries.com

    Think of the people who don’t believe in you:

The moment you decide to hit the gym and achieve a fitness goal, a lot of people might think that you are not going to make it. You are just wasting your time and you will never look as great as you would have hoped to be. Keep thinking of these people and visualize their reactions once you already have ripped abs and toned muscles. You can safely say that you will have the last laugh as you face them.

    Be realistic about your schedule:

You need not go to the gym on a daily basis. Check your calendar first and identify the dates when you are supposed to go to the gym. There are times when you have nothing much to do at work, so you have enough energy to attend fitness classes. You might also identify all the holidays so you can stay longer inside the gym. You need not force yourself especially if your body is too weak to even lift a 5-pound dumb bell. Once you have identified the dates for you to hit the gym, then make sure that you have to follow through.

    Think about the health benefits:

Forget about having 6-pack abs or huge shoulders. Just think about the health benefits that you will get from going to the gym. This should be more than enough to keep you going. Those who go to the gym regularly are healthier in a sense that they have better flood flow. They also feel relieved from stress. Doing physical activities can help take your minds off things that really bother you. It is nice to forget about your problems every now and then. You also strengthen your bones and muscles by using the gym equipment. As you grow older, it is a must to find ways for you to stay healthy.

    See the gym as a social event:

Another technique to help you feel good about going to the gym is to think of it more as a party than a tiring activity. Take note that you might bump into old friends or former classmates who are also trying to achieve fitness goals. You might even encounter strangers whom you will eventually become friends with. You may also speak with other gym goers who are alone just like you and help each other achieve you individual goals. Anything can happen when you are inside the gym filled with people who have the same mindset as you.

    Your success in the gym is a glimpse of future successes:

It is not easy achieving big things in life. You have to go through a lot just to reach a milestone. Losing weight and having toned muscles could be that milestone. Imagine if you have reached that point. You will most likely think that you can achieve just about anything that you put your heart and mind into.

The back is the least place anybody wants to have an extra weight. It is also one of the most difficult places to get rid of fat. While genetics can be partly responsible for this condition; for most cases, it is a result of poor diet and either an insufficient muscle mass or a flaw in your workout regimen.
However you want look at it, back fat is not something you want to have and even if you already have, you want to get rid of it as soon as possible. Contained in this article are effective tips on how to eliminate traces of back fat.
Eating Right

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This is probably the most important adjustment to be made for any fat loss goal to be successful. According to research featured on the British Journal of Sports Medicine, the primary cause for any form of obesity or lack of physical activity but an improper diet. No matter how much other efforts you make towards losing back fat, if your diet is not right, you’re only wasting time and probably money too. A healthy diet is at the core of any weight loss. You must make sure to avoid excess calories, particular those in the form of unhealthy fats and sugar. There are a lot of healthy foods out there that you can include in your diet; like lean protein, vegetables, and fruits.
Turn Up Your Cardio

One of the effective ways to burn calories is with cardio. It also helps in blasting body fat. The success of any weight loss goal is partly tied to the seriousness you attach to these exercises. It should be performed as much as five times in a week; 60 minutes for each sessions. It is also advised to alternate between lower intensity and higher intensity cardio. This helps to create an after burn effect, where your body burns even more calories long after completion of the exercise. This does a lot in shaking out any metabolism that proves to be stubborn.
Strength Training Exercises

Like every other parts of the body, the back is made up of muscles. The same way you can strengthen say you stomach muscles, is the same you can also strengthen you back muscles. A strengthened back muscle to a large extent impacts on any form of fat around the back. There are a lot of strength training exercises for the back.
Well Massive gives more details on these exercises and how to perform them. Even though it is advised that your strength training exercise should target the whole body (the major muscle group), if your primary goal is getting rid of back fat, let your back muscles be your primary concern.
Intermittent Fasting

As far as fat loss is concerned, there’s always a place for intermittent fasting. This is where you make up your mind to do without consuming food for as long as you can, depending on how long your body can go. During this period of time, you can only consume water or any other drink that does not contain calorie. It is in fact advised to take in a lot of water. It can be done daily or weekly as the case may be. However, as effective as it is in losing weight, it depends on other efforts such as a proper diet, exercise and other lifestyle changes. As your body gets used to this routine, you can gradually increase your fasting period.

Your lifestyle or habits contribute a lot the success of your weight loss goals. This implies that there are lifestyles that encourage losing fat and there are those that do not. One habit you must cultivate is to always get enough sleep. Getting enough sleep lowers your crave for food and this gives you control and helps you manage your appetite for food. On the other hand, you must ensure to cultivate the habit of managing stress. The more control you have over stress, the more the ability of your body to burn calorie.
As difficult as it may seem, losing back fat is possible and achievable. However, just like these unsightly bulges don’t appear overnight, they also may not disappear overnight. There is nothing like quick fixes when it comes to losing fat, especially for an area such as the back. If you only can be diligent enough to ensure you consume healthy diets and engage in the right exercises, you’re sure on your way to a perfect looking back.

Ever consider the idea that your workout routine says a lot about your personality? It’s just like any other preference, like what kind of music you enjoy listening to or places you like to visit. The way we choose to workout often shares something similar with our other hobbies and lifestyle. It can also say lot about our disposition and other quirks. Here are some popular workouts and what they reveal about your personality:


Whether you’re type A or more subdued, if your preferred means of working out involves getting outside for a run, then there’s a lot of energy burning inside of you that needs to be released. You love the feeling of freedom and the rush of endorphins you get from feeling your sneakers against the road and the air hit your skin (no matter what time of year).
As a runner, your prized running shoes probably cost more than your dress shoes and definitely take up the most space in your closet. But aside from the shoes and moisture-wicking clothes, you’re pretty low maintenance. If you had it your way you’d stay in your running gear all day, after all, the “get up and go” spontaneity of running is part of why you love it so much.

You put a lot of emphasis on strengthening your mind as well as your body, and you wish more people understood the importance of both! Rather than getting an adrenaline rush, you love the feeling of groundedness and wholeness the yoga studio provides.
More so than some of the other workouts, you might be a bit more fashion conscious, as this is one of the exercises that allows for a lot of expression through clothes. You don’t mind all the straps, bolsters, blocks, or the fact that you have to tote a mat around with you, you secretly love all the accessorizing that yoga gear provides.
While out exploring nature (your other hobby) you’re probably looking for the best place to strike a couple of poses or meditate while sipping chai tea.

health club Classes
If your preferred means of burning calories is at a zumba class, chances are you’re a social butterfly or life of the party. You believe working out should be just as fun as any other way you spend your time, or else, what’s the point?
For you, your working out is a time for sharing with friends or making connections, not just sitting on a machine at the gym by yourself. You’re also the friend with the best playlist that everyone wants a copy of, or the one finding all the killer new songs to dance to.
Whether you come for the party or to get a serious workout, you’re the creative type who loves being able to experiment with different forms of self-expression. From new dance moves to the colorful and vibrant attire associated with zumba, you love a workout that allows you to show off your individuality.

Some might call you “intense,” and a little obsessed with your workout, but those comments only come from non-cyclists, your biking friends on the other hand completely understand. Instead of spending December prepping for holiday activities, you probably spent all your free time trying to increase your annual miles before the New Year.
You love to explore and you love speed, and you especially love your bike. It’s less of a workout tool and more of a special relationship that only other cyclists would understand. In fact, you probably have a special “cycling” budget set aside for all the fancy bells and whistles your bike needs.
You might be the type who has trouble relaxing while off your bike, life on two feet just moves too slowly for you. Even being caught in traffic is even more frustrating because you can’t help but think how much faster you’d make it home on your bike. Also, seeing a cyclist on the side of the road always makes you feel a little jealous, even if you’ve already been out on your bike that day!
A good pair of sunglasses and your GPS watch are your best friends, you don’t care too much about making a fashion statement – you wouldn’t want anything interfering with your ability to go downhill like a silver bullet.
As you can see, much of our personality quirks can be revealed through how we choose to workout! Next time you’re around other workout enthusiasts, try noticing all the particularly habits and characteristics you might all share.

Chronic fatigue syndrome affects thousands of people. They feel extreme tiredness that is not the result of lack of rest or any other medical condition. While the exact causes are unknown some doctors feel this condition is an onset of aging, previous medical conditions, stress, and genetic factors.
This condition is common in women between the ages of 30 and 50. While there is no cure for chronic fatigue syndrome, exercise has been shown to help a person feel more alert and have more energy.
Chronic Fatigue Syndrome
Start with Graded Exercise

Graded exercise will allow a person with chronic fatigue syndrome to start with small step to gain more energy. A full on energy program may be too tiring for them at first. In order to start this program a person will work with their physician to find an exercise program they will be able to perform. Many of these exercises can be low impact. It is important to do these exercise everyday even when a person is not feeling up to it. Once the body gets used to these exercises the amount of time spend doing them should be increased. As a person exercises a medical professional will monitor their progress to make sure these exercises are effective.
To start a person starting, walking or swimming for as little as a five minute time period. They do this physical activity every day for a two week period. At the end of the two weeks they add another five minutes onto their exercise program so they are exercising ten minutes every other day. This is a good way to get the body prepared for increase physical activity without exerting too much energy.
Why This Exercise Program is Important?

People that suffer from chronic fatigue syndrome have days where they feel alert and days where they feel too exhausted to even get out of bed. On the good days a person may choose to add a couple of minutes to their exercise program. This is not advised. Overexertion can actually cause the symptoms of this condition to flare up.
This may cause a loss of desire to exercise at all. If exercise is avoided the body will grow weaker. Starting a carefully controlled exercise program will allow a person to regain some control back over their life. In combination with other good habits such as the proper sleep schedule a person may have more energy to complete their daily activities.
How to Start an Exercise Program?

When working out an exercise program it is important to work with a health care professional. This will allow a person to find the right exercises that are right for them and their physical condition. Once the exercises are developed a person has to have a positive outlook. They need to put aside any worries or doubt they have about exercising. They can and will be able to do this program. It is important to take small steps.
A vigorous exercise program can cause a person to feel tired and become worn out. Starting with just a couple minutes a day will help the body adjust and help a person feel better. If a person pushes themselves too hard they can become tired too easily. Start out with gentle exercises including stretching to get the body used to this new movement. Once the body has adjusted to the new exercises they can increase the time they spend exercising and the increase the intensity of the physical movements that are involved in the exercise program. Before changing the routine it is important to consult a healthcare professional.
Exercise and More

In addition to exercising, a person should make sure they get plenty of rest each night. When a person sleeps their body gets recharged and the muscles will adapt to the new physical movement. A healthy diet is important as well.
Chronic fatigue syndrome can greatly affect a person’s life. They will not have the energy needed to complete even the simplest of daily activities. Starting a controlled exercise program can help a person regain energy and decrease the symptoms of this condition. An exercise program will help a person increase their enjoyment and quality of life.

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