Not seeing results from all those visits to the gym? You could be combating your workout with one of our 10 exercise evils — the lifestyle factors, diet quirks or environmental issues that reduce the impact of all your hard work. Never fear, though, we know how to defeat them.
Exercise evil: Stressing out
Yes, we know exercise relieves tension but, sadly, stress saps exercise's effects. In trials at the University of Texas, calm exercisers ended up as much as five percent stronger and with three percent more muscle after a 12-week training program than stressed ones.
"People tend to eat poorly and sleep less under stress, which is likely to impair workout recovery," says study author Dr John Bartholomew. "Also, those under stress have higher levels of cortisol, which directly inhibits your body's ability to add muscle mass."
Up your quercetin intake. Japanese researchers have found that this flavonoid, found in foods like capers, onions, berries and apples, actually lowers the amount of cortisol you produce under stress. Add two to three servings a day during tough times.
Exercise evil: Dehydration
Thirst makes exercise feel harder, so if you hit the gym when you're dehydrated, you're more likely to quit your session earlier — and even if you don't, you won't get the same results. US research has shown working out when you are dehydrated raises levels of the stress hormone cortisol in your body by 16 percent, which is not a good idea, as highlighted in point number one.
Good hydration comes from drinking one-and-a-half to two litres of fluid steadily throughout the day. To make sure that you reach the gym raring to go, Daniela Manche from Sports Dietitians Australia suggests consuming 300ml to 500ml of fluid before you exercise. "Water is fine, but if you're aiming to work super-hard or want to try and beat a personal best, try a sports drink," says Manche.
Exercise evil: Lack of sleep
Being tired is obviously likely to affect how hard you work out, but fatigue's impact on how well you exercise is far greater than on performance alone. Studies have shown exercisers who skimp on sleep get less cancer protection from their workouts than those snoozing seven or more hours a night. The exact reason isn't known, but Dr James mcclain who discovered the link at the US's National Cancer Institute says one possible reason is the normal beneficial effect of exercise on immune function or hormone levels is cancelled out by lack of sleep.
By improving your shut-eye. Methods include using sleep-inducing scents like lavender in the bedroom, but if you've got serious insomnia issues, your computer may have the solution. US researchers found people on a nine-week online insomnia-tackling course lowered their measures of insomnia from a score of 15.73 to 6.59. To try it, visit www.cbtforinsomnia.com.
Exercise evil: Working out alone
Exercise is a powerful brain booster, triggering our grey matter to create new neurons, but studies have found lone exercisers actually produce fewer neurons than those exercising with at least one companion.
Find an exercise buddy or join a class, but if you prefer to move solo, at least add intervals to your routine. In a study, steady exercise with short bursts of speed revved up brain-boosting effects by 20 percent over steady exercise alone.
Exercise evil: Alcohol
Hit the pub straight after your abs class and you may never get the flat tummy of your dreams. Professor Jakob Vingren from the University of North Texas has found binge drinking post-workout can impair muscle growth in men and says it's also likely to reduce benefits in women, as it interferes with signals from muscle growth hormones.
Space things out. It's the first hour or two after exercise when alcohol is likely to have the most negative impact.
SOURCE. ninemsn.com.au/family/goodhealthandmedicine
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