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11/Apr/2022

When it comes to working out, there are two main components that everybody knows about. Yes, it’s cardio and weight training! Sure, both are significant for your health and fitness, but then the question becomes: which should come first? Is there something such as “the right order” in working out? And does it affect your exercise quality?
To answer those questions, it all comes down to your personal fitness goals. Are you aiming to lose some weight, improve your cardio fitness, or focus on building strength? If your primary goal is to increase your endurance or lose body fat, then it’s better to perform cardio first. However, if your main goal is to increase muscular strength, then perhaps you would like to commit yourself to strength training first. This way, you will get the most out of your workout routine to achieve your goals.
One of the most common misconceptions about cardio is that it burns more calories than weightlifting. But in reality, the two are equally good at burning calories. Cardio before weights has its benefits, and so does weight training before cardio. When you choose to do cardio first, it helps burn fat and reduces the risk of injury, and thus making your strength training more effective, helping you to get the desired muscle definition you are looking for.

Cardio also helps to get your blood pumping, produces an extra boost of endorphins, and prevents you from feeling sluggish during your workout. Your muscles will get warmed up and you’ll enter your strength training session more prepared. The idea is to work on cardio for about five minutes, then do some light, lower intensity strength training exercises for about 20 minutes, and then finish with another five minutes of cardio.
On the other hand, if you choose weightlifting first, it will prevent your arteries from becoming stiff and help you increase muscular strength. Cardio workouts, such as running and cycling, can leave you tired afterwards, which then impacts the amount of force you can exert during strength training. So, going for the weights directly is recommended if you aim to gain muscle mass. Strength training before cardio also contributes greatly to weight loss, because muscle tissue burns more calories than fat tissue does.
Whatever you decide to do first, the bottom line is this: be consistent! It is better for you to have consistency in your workouts and exercise plans than to worry too much about which one to do first. Analyze your goals and plan accordingly. More importantly, be patient! It will take a while before you can see any results.

Be careful to not get injured as well. Maintain good posture in every workout you do, since it’s easy to get your muscles pulled and strained if you’re not paying attention. When this happens, though, there’s a perfect solution for you: Hope Clinic Care, a pain management clinic in Scottsdale, AZ where you can get non-invasive and non-opioid treatment.
With an over 93% success rate, Hope Clinic Care offers excellent treatment procedures that are 100% drug-free! Using verified hands-on techniques and dual modality devices, Hope Clinic Care provides solutions to relieve pain by facilitating your body to maximize its healing and repairing ability. No drugs needed, yet just as effective—if not more. Make an appointment now at www.hopecliniccare.com, or call (1) 480 659 5470.

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01/Jan/2022

The beginning of a year feels like a fresh start, a new blank page for a lot of people. We aim to grow in every aspect of our lives: physically, mentally, financially, intellectually. That is why it’s common for us to create New Year’s resolution—a list of the things we would like to accomplish at the beginning of every year, yet unfortunately, it’s also common for us to quickly throw that list out the window. Research shows that only around 12% of people who make New Year’s resolution felt that they were successful in achieving their goals. But what if we can change the way we make a list of new year’s resolution, so that we can actually stick to them? Here are 5 tips on how to stick to your goals!

Make specific and realistic goals.

For example, you want to lose weight. Instead of only writing down “losing weight,” try also writing down the specific and achievable ways on how you’re going to do it, such as: hitting the gym 3-4 days a week, replacing ice cream with yogurt, sticking to the 50/25/25 eating rule, etc. This way, you won’t feel like your goals are too unattainable and overwhelming.

Take it one step at a time.

You probably have a lot of things you’d like to change about yourself. However, taking on too much and too quickly is a common reason why so many New Year’s resolutions fail. Just like unhealthy habits and behaviors develop over time, it will take an even longer time to replace those with better and healthier ones. So, take it one step at a time. Change your habits one by one, and keep working toward your goals.

Replace “problematic” behaviors with positive ones.

If you resolve to do less of something, changing that behavior is more likely to come with a sense of deprivation. Once you restrict an activity that’s been a regular part of your life, you’ll have a strong urge and craving to get back to it. To manage this, prioritize an alternative behavior that seems like a reasonable substitute for whatever you’re hoping to limit. For instance, instead of “smoking less,” try “do meditation.” Instead of “not watching TV before bed,” consider “reading a book before bed.”

Prepare useful responses when setbacks happen.

Remember, change isn’t linear. You will not always have good days. You will not always feel motivated. You might even relapse. But when this happens, don’t see it as a failure! Pick yourself up and try again. Take a moment to reflect on yourself, perhaps write things down in a journal, such as: when did the relapse occur, what might have triggered it, and what can you do differently next time.

Surround yourself with a good support system.

It might help to share your goals and experiences with the ones you love and trust, allowing them to stay with you throughout your journey. It is not going to be easy, so it’s important for you to have someone to lean on. A solid support system will also help you to be accountable for your New Year’s resolution.

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    Contact us


    Call us

    +1 480 659 5470


    Visit us anytime

    15030 N Hayden Rd ste 120, Scottsdale, AZ 85260 United States


    Send us an email

    info@hopecliniccare.com



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      Copyright by Hope Clinic 2021. All rights reserved.



      Copyright by Hope Clinic 2021. All rights reserved.