Muscle cramps are not unusualplace amongst health freaks the motive in the back of muscle cramps is overloading and fatigue  of the muscles any other motive  is dropping  than restarting your exercising after a muscle cramp

The most common areas of muscle cramps are the calf muscle,foot muscles quadriceps an hamstring beginners newbies in any fitness activity are more prone to getting cramps more often.

what to do if get cramps during workout

sit in a relaxed position and try gently stretch the affected muscle to treat most common muscle cramps like leg you need to sit or stand make sure that your  toes are in the upward position keep the heels on the ground and maintain position for 15 to 30 seconds the 0ther 0ne is bend your knees bending position make sure that you do not contract your calf muscles while stretching it may aggravate the camp  gently message the muscles in a circular 0r to and fro movement drink water and if you feel that you are sweating a lot have energy drinks or water with take enough rest after a cramp if you just rest for a minute or two and restart your physical activities there's a higher possibly of getting cramps again and the pain may be worse this time.

how to avoid cramps

1.stretch before and after your exercises 

before starting with any exercise do dynamic  stretches like moving that will be used the most warming up is also very important after the workout do static. stretches moving a muscle as far as it can go without feeling the pain one is supposed to hold the stretch for a good 15.30 seconds.

Have a good diet and hydrate

Check with your dietitian what things can consume so that the salts are mineral  levels in your body do not fall also hydrate yourself properly do not wait to feel thirsty. keep a check always drink water.ideally after a muscle cramp rest for five to ten minutes before resuming activity.

Weight Loss Experience At The Sauna

You know that there are several very important components to achieving a healthy weight that will make you look and feel great along with add years to your life. However, you may not have considered the effectiveness of weight loss at the sauna. Conventional logic might tell you that the weight you lose sitting in a sauna is only water weight that will not have a long-term impact on your efforts toward your goal weight. This is not true; losing weight in the sauna is valuable and sustainable weight loss, and it can and should be a part of your overall efforts.

Infrared Heat

Sitting in a sauna is a relaxing way to spend a little time, and feels nothing at all like the strenuous exercise we have all learned to associate with weight loss. It comes as no surprise that infrared heat can result in some nominal weight loss in the form of water loss through sweating, but there is more to it. The infrared heat used in some sauna atmospheres will effectively cause increased calorie burn at two points: first as the body heats up, and second as it cools, leading to effectively losing weight at the sauna.

More On The Cooling Process

Whether you are using a sauna heated by infrared heat or otherwise, you will lose weight as you sweat, but when you drink water after the sauna experience, you will gain that weight back. However, as your body cools from your time in the heat, your heart rate will increase and you will burn up to 500 or 600 calories, which is akin to jogging or walking and will lead to sustainable shedding at the sauna.

Removal Of Toxins

Even higher than the instant capacity to burn energy, weight reduction withinside the sauna promotes ongoing weight reduction outdoor of the sauna. When you're enjoyable withinside the sauna and sweating from the heat, your frame is likewise breaking down and liberating pollution via your pores. These pollution are the equal pollution which might be harbored on your frame that sincerely stand withinside the manner to efficiently lose weight. Regular use of the sauna will assist you preserve your our bodies freed from pollution and enhance your hazard of success.

Burn More Calories In The Long Run

We have discovered from revel in that ordinary workout will growth metabolism and thereby growth the variety energy we burn, even at rest. This premise holds proper withinside the case of reaching weight reduction on the sauna. Regular use of a sauna revel in will cause a price of calorie burning on an ongoing basis, reaping benefits your common weight manage plan.

How to start excerise  

habitual keep on with it Know your frame age Not speaking approximately your statistical age however your organic one a few are youthfully younger lively even at 80s and run a marathon while many of their 30s sense worn-out even after a quick walk.


Therefore you need to recognise how your body responds to 10 15 minutes of mild exercisif you get tired easily your knee joints hurts or you suffer from health conditions such as vertigo asthma and so on it's time to act and chalk out exercise plan accordingly.

Most importantly always take a suggestion from your doctor before you start any exercise programme especially if you have underlying health issues. Its better to get some body test done to gauge your bodys age an health so you can prevent any exercise related injuries.

Choose the right exercise

Gone are the days when we were required to go to gym to work out today one can exercise practically anywhere with or without equipment or props with a variety of fitness plan created each day under standing the benefits of each of them is important. Each format of exercise has it's own benefits and hence it is important to see what works best for your body.

Start slow.

Never jump into a full fitness regime not if you are new to any kind of exercise take it slow and build your own routine daily if you plan to work down a street the first day include 2 streets the next day at first maintain the same space in about a week through increase your speed to a brisk walk and in terms of distance begin to walk and entire block if you're joining gym your instructor should be able to guide you best.

Divise a plan

Once you know of the intensity of excerice that your body can take create a distinct exercise plan for yourself. For instance if you exercise best in early morning set aside about 30 minutes to any hour each morning before breakfast.set a achievable goal for yourself never push too hard to yourself its not worth risking your health to be fit.

Set a pace for your fitness process launch your exercise preferably on a weekend so that you have two days to get used time it.

Stick to a plan

This is important you need to stay focused and motivated to follow a strict exercise diet plan discipline is a plus point for beginners sticks to your goals you set to yourself based on your capability level.

Never give up

Your may have a few sore or feel tired in the initial days of your routine that is why its important to take a day off but don't stretch your rest day to more than one over time you'll get used to feeling fit besides making you active and fit exercise can boost your self esteem help you sleep better,keep stress at bay and improve your immunity too.

Don't look for easy ways or avoid excerice as you launch excerise routine remember saying well begun is half done once you start exercise it gets easier to step it up