| How to Prevent Cardio from Burning Muscle Posted: 22 Sep 2020 05:00 PM PDT If you're ready to increase or maintain your muscle tone, strength training is a key part of that. But don't skip the cardio, as it's a key component of your fitness plan. Choosing effective cardio exercises to help your body stay healthy so that you can build muscle is the way to go. Try to balance your routine by doing effective cardio workouts and alternating them with strength training. Even if you're new to working out, you can have fun with it. Look for activities that you enjoy and jump right in! Just make sure to check with your doctor if you're new to exercising. [Edit]Effective Cardio Workouts - Get at least 150 minutes of endurance exercise each week. Don't cut out cardio if you want to retain muscle. It's important for keeping your muscles strong, so make sure to incorporate cardio into your routine multiple times a week. Aim for 150 minutes total and break that up into manageable sessions. You could try doing 30 minutes of cardio 5 days a week, or whatever works best for your schedule.[1]
- If you're just starting out, walking is a great way to ease into exercising. If you're looking for something more intense, just make sure to check with your doctor before starting a new exercise routine. Take it at your own pace. Just doing it is something to feel proud of.
- There's no need to take rest days between cardio sessions, unless you are doing something really intense, like training for a marathon. But if you feel like you need a rest, go ahead and take it.
- Pick a workout you enjoy to stay motivated. If you like something, the more likely you are to keep doing it. Try several different cardio options to find one that you enjoy. Don't try to force yourself to do something you hate just because it's popular. Not everyone needs to be into running or spinning. Do what feels good to you.[2]
- If you like to be outdoors, think about doing some hiking or trying something like kayaking.
- Swimming is a great choice if you like the water or if you want to keep pressure off of your joints.
- Don't be afraid to try lots of different things to see what feels best to you, and don't be afraid to switch to something else if you get bored.
- Invest in a machine to help yourself stay on track. A cardio machine is a great choice if you don't want to think too much about what kind of workout to do. Buying a machine can also help you save on gym fees! Ask friends or family if they have anything they recommend. You can also stop into a sporting goods store and try out a few different machines to see what feels good to you. Popular choices include:[3]
- Treadmills
- Ellipticals
- Spin bikes
- Rowing machines
- Aim for moderate- to vigorous-intensity during each session. Cardio provides a lot of great benefits like strengthening your heart and muscles, burning calories, and boosting your mood. In order to get the full benefits, make sure to push yourself to speed up your heart rate during each cardio session. You can measure your heart rate based on how you feel, or you can invest in a heart rate tracker. Just make sure not to overdo it. There's no shame at all in working at your own pace. If you feel pain or like you can't breathe, back off right away.[4]
- When you work out at moderate intensity, your breathing will quicken and you might sweat lightly. You should be able to talk, but not sing.
- During a vigorous workout, you'll probably sweat within a few minutes. It will also be hard to say more than a few words without having to take a breath.
- You can make any workout more intense by speeding up or adding resistance. For example, if you're walking, speed up your pace and carry a light set of hand weights.
- Adapt your cardio routine to include interval training. High-intensity interval training (HIIT) workouts are a great way to up your cardio game. During HIIT, exercise at high intensity for a brief period of time and then slow down. You can add some HIIT bursts to any type of cardio.[5]
- For example, swim an entire lap as fast as you can. Then rest for the same amount of time that it took you to do the lap. Repeat as many times as you can.
- If you're running, try sprinting for a minute, then walking for a minute. Go through several cycles.
- Many cardio machines like treadmills and ellipticals have built-in interval training options that you can select.
- You might find that you need to work your way up to doing HIIT. That's totally fine! Do what works for you.
[Edit]Strength Training Workouts - Do strength training exercises 3-4 times a week. Plan for each of your strength sessions to last about 45 minutes. This amount of time will ensure that you get a complete workout, regardless of the type of training you choose to do. If you're new to strength training, start with 3 sessions a week and work up to 4 when you feel stronger.[6]
- Allow your muscles to rest for 48 hours between strength sessions.
- Talk to your doctor before starting a new exercise program. They might have some really helpful tips for you.
- Lift weights at home or in the gym. Weight lifting is one of the most traditional and effective forms of strength training that you can do. If you have access to a gym or fitness center, take some time to familiarize yourself with the weight machines and free weights. Ask the staff or a personal trainer to guide you if you are new to lifting weights. They're there to help, so don't feel bad if you don't know how to do something. Once you understand how to do some basic exercises, plan to do 8-12 reps of each exercise. Start with 1 set, building up to 3 sets as you gain strength.[7]
- If you prefer to work out at home, consider investing in a set of weights. You can search online for videos and websites that can give you a wide variety of exercises you can do.
- To build muscle, gradually increase how much weight you're lifting, as well as the number of reps you're doing in each session.[8]
- Perform bodyweight exercises to build muscle. If lifting weights isn't your thing, bodyweight exercises are a great alternative. These are simple exercises that use the weight of your own body to provide resistance. At home or at the gym, do sets of push-ups, sit-ups, pull-ups, squats, and lunges to build and retain muscles.[9]
- If you're working out at home, consider putting a mat or towel down on the floor to make yourself more comfortable.
- There are lots of free videos online that you can follow for some fun strength workouts. Try to do 3-4 45 minute sessions per week.
- Try functional fitness exercises to work your entire body. You might not know the term functional fitness, but odds are good that you've done some functional exercises before. They are typically simple movements that incorporate multiple joints and muscle groups in one exercise. They are great to strengthen your muscles and easy to perform at home or at the gym. Examples of functional fitness exercises include:[10]
- Multi-directional lunges
- Standing rows
- Squats
- Kettlebell or medicine ball exercises
- Focus on proper form, not weight. You don't have to lift heavy weights (or any weights at all) to keep your muscles toned. The key is to make sure that you use proper form during your strength routine. Position your body properly and make sure that you control your movements instead of making big swinging or jerking movements. Many experts recommend beginning with no weights at all when you're just starting out.[11]
- For example, to do a basic squat, make sure that you keep your toes pointed forward and keep your chest and head up. As you grow stronger, you can hold some light weights in your hands if you want to level up.
- Count while you exercise to help keep control. For example, try counting to 4 as you lower into your squat and count to 4 as you rise.[12]
- It's okay if you have questions about proper form. Everyone has questions when starting out. Ask an employee at your gym or follow the guidelines on a good website.
[Edit]Exercise Options - Finish your strength workouts with cardio for added benefits. Save 10 minutes at the end of your work out for some high-intensity cardio. Some trainers refer to this simply as "a finisher" and it can yield great results. Adding the cardio burst can help you more effectively build and retain muscle. Try doing 10 minutes of exercises like:[13]
- Jogging
- Jumping jacks
- Burpees
- Jumping rope
- Incorporate several different activities in your workout routine to increase muscle. Variety is the spice of life and it adds a lot of benefits to your workouts, too! If you do the same thing over and over again, it won't be a challenge for your muscles and you'll see decreased results. Change up your workouts by doing a variety of different things each week. Aim to include these types of exercises:[14]
- Cardio
- Strength
- Flexibility (stretching, yoga)
- Balance (yoga, pilates)
- Take group classes to experience new workouts. Check out a local gym or fitness studio to see what they offer. Signing up for a group class is a great way to try something new and challenge your muscles. Look for classes like barre, spinning, boot camps, or Zumba. [15]
- Group classes are also great because they include a social aspect. This can make exercise feel more fun. You might also feel some accountability and attend more frequently.
- Warm up and cool down before and after workouts. Set aside 5-10 minutes before your workout to get your muscles loose and ready for exercise. You could warm up by walking slowly or doing some dynamic stretching. After you exercise, cool down for 5-10 minutes by stretching or doing some light cardio.[16]
- Stretching can help you to avoid injuries, so it's really important to make time for it.
[Edit]What to Eat - Eat healthy protein each day to maintain or build muscle. The amount of protein you need depends on your body type and your goals. But a general rule of thumb is that you need about 0.4 grams per 1 pound of body weight. So, if you weigh 150 lbs (68 kg), aim to eat about 56 grams of lean protein per day. Great choices include:[17]
- Lean chicken or pork
- Low-fat dairy products, like yogurt or cottage cheese
- Nuts and nut butter
- Chickpeas
- Add good-quality carbs for a strength-training boost. You might have heard a lot about cutting carbs, but you actually need certain carbs to keep your muscles strong. The key is to look for complex carbs rather than simple carbs. Talk to your doctor or nutritionist if you have questions about what types of carbs you should be reaching for.[18]
- Some healthy carbs are whole-wheat bread and pasta, brown rice, sweet potatoes, and grains like farro.
- Always eat a meal with carbohydrates and protein before you exercise so your body will have the fuel it needs to power the workout. For instance, you might eat an almond butter and banana sandwich on whole-grain bread; oatmeal with fruits and crushed nuts; or sweet potato mash with a few pieces of chicken.[19]
- Try to steer clear of white bread, white rice, and cookies or cake.
- Choose heart-healthy fats to strengthen your muscles. Your body needs healthy fats to provide your muscles with energy. Make sure that healthy fats make up about 20% of your daily calorie intake. You can easily track your nutrition on apps or websites. Good fats include olive oil, fish like salmon, and avocados.[20]
- Make healthy eating part of your lifestyle. Don't think about making healthy food choices as a temporary diet. Instead, make changes that you can stick with. Healthy eating habits will help you keep your body in shape and retain muscle. New habits can take a while to stick, so don't get mad at yourself if you have a setback. Just try to start fresh by eating healthy the next day.[21]
- Talk to your doctor about a healthy diet that is right for you.
- Make it a point to eat healthy most of the time, but it's fine to allow yourself the occasional treat.
- Include at least 5 servings of fruits and veggies in your daily diet.
- Get in the habit of weighing and measuring everything you eat. Otherwise, it's easy to underestimate how many calories you're taking in.[22]
- Try working with a personal trainer if you're having trouble getting the results that you want.
- Always talk to your doctor before starting a new exercise program or making big dietary changes.
[Edit]References |
| How to Maintain a Dishwasher Posted: 22 Sep 2020 09:00 AM PDT Your dishwasher is an amazing appliance that can help you clean your dishes much faster without using a ton of water. Using it correctly and keeping it clean will lead to cleaner dishes and faster cycle times, making your chores in the kitchen a whole lot easier. Keep these tips in mind as you use and clean your dishwasher to keep it in tip top shape for years to come. [Edit]Using the Dishwasher Correctly - Set your water heater between . Some water heaters start out at a lower temperature, so you should double check yours before running your dishwasher. Try to keep it between for the most optimal wash temperature.[1]
- If your water is too cold, it won't be able to remove stubborn grease and food from your dishes.
- If you turn your water heater up too high, it will actually flash dry your dishes instead of cleaning them, meaning the food will get stuck instead of rinsing off.
- Scrape large bits of food off your dishes before loading them. You don't need to rinse your dishes before you load them, but try to scrape off any large food scraps before you put them in the dishwasher. This will make it easier for the dishes to get clean, and it will lessen the chance that your dishwasher gets clogged.[2]
- You can scrape food scraps into your trash or compost bin, if you have one.
- Load only dishwasher-safe items. Not all dishes are dishwasher-safe, especially metal or plastic ones. Check the bottom of the dish to see if it says "dishwasher-safe." If it doesn't, you may need to wash it by hand.[3]
- Putting non-dishwasher-safe dishes in your dishwasher could cause them to melt or warp due to the heat of the water.
- Fill your dishwasher up, but don't overload it. Try to fill your dishwasher up completely to avoid wasting water before you start a load. Put plates, bowls, and large pans on the bottom, cups on the top, and silverware in the flatware basket. If you have to stack dishes on top of each other, your dishwasher is probably too full. Try splitting up your load into 2 smaller loads for the most thorough cleaning.[4]
- This goes for silverware as well. If you have to cluster a ton of your silverware together in the flatware basket, they won't get clean during the wash.
- Pour detergent into the dispenser up to the fill line. Grab a liquid dishwasher detergent or a dishwasher pod made specifically for dishwashers and put it into the soap dispenser. If you're using a liquid detergent, fill it up to the fill line to avoid overloading the cycle with soap.[5]
- Never use normal dish soap in a dishwasher, as it may suds up too much and overflow out of your dishwasher.
- If you notice water spots on your dishes, you may have hard water, or water with a lot of minerals in it. You can thin it out by adding a rinse aid to your detergent when you pour it in.
- Pick a heavy cycle for extremely dirty dishes. Although it can be tempting to pick a lighter, quicker cycle to save time, if your dishes are super dirty, they won't get clean. Take stock of how dirty your dishes are and choose a heavy, normal, or light cleaning cycle.[6]
- Most dishwashers have a rinse only cycle in case your dishes just need a quick rinse without soap.
[Edit]Cleaning Your Dishwasher - Wash the outside of your dishwasher to remove fingerprints. If your dishwasher is made of plastic, use soap and hot water to wipe down the outside. If it's made of stainless steel, spray glass cleaner onto a soft cloth or paper towel, then use that to wipe it down.[7]
- The outside of your dishwasher can get messy from general kitchen use.
- Wipe out the dishwasher trap once a week. Pull out the bottom rack of your dishwasher and remove the lid underneath the lower sprayer. Lift out the parts individually and clean them off in the sink using warm, soapy water.[8]
- The dishwasher trap collects food scraps that can't quite make it down the drain. If the food scraps build up, it can lead to a funky smell coming from your dishwasher.
- Scrape out the spray arm once a month. Pull out the bottom rack of your dishwasher and tug the spray arm off the base of your dishwasher. Carry it over to your sink and rinse it with warm, soapy water. If there's any food scraps stuck in the holes underneath the spray arm, use a toothpick or a wooden skewer to scrape them out.[9]
- The spray arm is what sprays water into the dishwasher, so it's important to keep it free of debris and grime.
- Clean the seal around the door of the dishwasher once a month. Open up your dishwasher and grab a clean towel. Run it along the rubber seal around the door of the dishwasher to wipe away any food scraps or grime. This will help your dishwasher seal better to avoid leaks in the future.[10]
- You can also wipe down the area around the soap door to remove soap scum.
- Run vinegar through your dishwasher once a month. Pour of white vinegar into a clean bowl and place it in the center of the bottom rack. Without adding any detergent, turn your dishwasher onto the hottest setting and let it complete the cycle. The vinegar will deodorize and sanitize your dishwasher to leave it smelling and looking fresh.[11]
- Vinegar also works to remove hard water buildup.
- You can also pick up a bottle of commercial dishwasher cleaner instead of vinegar.
- Cleaning your dishwasher regularly will lead to shinier, sparkling dishes.
[Edit]Warnings - If your dishwasher is leaking or needs a repair, call a professional right away.
[Edit]Things You'll Need [Edit]Using the Dishwasher Correctly [Edit]Cleaning Your Dishwasher - Soap or glass cleaner
- Towel
- Sponge
- Dish soap
- Bowl
- White vinegar
[Edit]Related wikiHows [Edit]References |
| How to Wear Crocs Posted: 22 Sep 2020 01:00 AM PDT It's easy to tell why Crocs are such a hit with both casual and die hard footwear fans as soon as you put them on. Because of their clunky, cartoonish design, however, it's not always so easy to pull them off. If you're the fashion-forward type but aren't willing to sacrifice comfort for the sake of style, you can incorporate your cozy, cushioned Crocs into a variety of outfits by pairing them with items like slim-cut jeans, hats, and in matching colors. [Edit]Pairing Crocs with Other Clothing Items - Wear slim-cut pants to showcase the shape of your Crocs. Skinny, straight, and fitted bootcut styles tend to do the best job of highlighting your slip-ons without looking like you're modeling them ironically. Looser trousers that taper near the ankles can be a good choice, too. If you're going to wear Crocs, you might as well display them proudly![1]
- Crocs also make a good match for capris and rolled or high-ankled slacks that make the contours of the shoe fully visible.[2]
- Fashion experts recommend not wearing Crocs with flared jeans or excessively baggy bottoms. As awkward as some people think they look already, it's even more awkward to keep them partially covered.
- Frame your Crocs with mid-length shorts, dresses, and skirts. As with longer pants, your goal with shorter garments is to achieve just the right leg-to-shoe ratio. Styles that hit just below the knee are a winner in this department—they allow the eye to transition seamlessly from top to bottom with no jarring gaps.[3]
- The higher your hemline, the more of a no-man's-land there will be between your bottoms and your shoes.
- Similarly, extra-long items often hang a little too low, but not low enough to create the streamlined profile of capris. This can cause you to look stunted as a result.
- Put on a hat to balance out your bulky shoes. Crocs are almost comically large compared to most shoes, which means you could run the risk of looking bottom-heavy if you don't have much going on up top. The right piece of headgear can not only complete the look you're going for but restore order to your head-foot dynamic.[4]
- Styles with wide brims will help cancel out the appearance of mismatched proportions.
- Pass on things like flat-bills, beanies, and novelty hats, as these are more likely to feed into the juvenile look that's commonly associated with the shoes.
- Make sure your Crocs match the rest of your outfit. No matter what you decide to wear your Crocs with, it's important to treat at them as part of a comprehensive ensemble, like any other accessory. As a rule, you want to prioritize colors that go together and steer clear of those that don't, but ultimately the combinations you go with will depend on your own personal sense of style.[5]
- Solid black and white shoes will be the easiest to coordinate with a wide range of other clothing items.
- Save your Crocs for casual outfits only. Crocs are about as laid back as it gets. For this reason, it's best to avoid wearing them with button-down shirts, slacks, formal blouses, and anything else that's remotely dressy. If not matched wisely, they could even make in-between items like polo shirts seem sloppy.[6]
- Crocs fall into the same basic category as flip flops. If you wouldn't wear flip flops to a particular place or event, play it safe and leave the Crocs at home, too.
- Don't use designer jeans or chinos try to bridge the gap between casual and dressy. You'll only end up looking like you don't know how to dress yourself.
[Edit]Making Your Crocs Look More Natural - Pick out Crocs in a neutral color if you want to keep them low key. Inconspicuous shades like black, white, and navy blue will help make sure your footwear doesn't look too out of place with the rest of your wardrobe. Gray, brown, olive green, and similar earth tones might also serve to tie together outfits that have a more neutral palette.
- Crocs' patented bulbous, chunky design is instantly recognizable, so picking up a pair in lime green or fuchsia will only make them stand out even more.
- Stick to simple, monochromatic outfits to avoid looking overly busy. Since Crocs often come in bold colors, sporting a pair with a lot of eye-catching hues, patterns, or designs could have a somewhat tacky effect. Let vibrant Crocs lend or complement the main color scheme for your outfit and keep your other garments understated, or vice-versa.[7]
- If you bought your Crocs in a neutral color, you'll have quite a bit more leeway when it comes to choosing an outfit.
- Add some volume to your hair to offset the size of your shoes. Another way to avoid looking like a toddler who tried on mom or dad's slippers is to place more emphasis on your head and face. Try pulling your hair up into a high ponytail or oversized messy bun, or teasing it out to give it a little extra dimension.[8]
- If you have naturally curly or wavy hair, let it come out to play in all its glory to balance out your base.
- More formal hairstyles like tight buns and elaborate updos may look odd above a pair of squishy, brightly-colored Crocs.
- Rock your Crocs with confidence. Crocs sometimes get a bad rap in the fashion world for being ugly, childish, or impractical, but don't let this discourage you from being seen in your favorite pair. At the end of the day, they're just shoes. Just stand tall and savor the luxurious feeling they give your feet![9]
- The best way to pull off any type of clothing is to make sure you're wearing it rather than the other way around.
[Edit]Wearing Crocs for Various Activities and Situations - Reach for your Crocs when you need to run errands. Crocs are perfect for casual tasks like checking the mail, walking the dog, or making a spur-of-the-moment trip to the grocery store. Their open heel and spacious footbed make them a breeze to slip on and off, and they're supportive enough to stand and walk in for long periods of time.[10]
- Crocs can also be super handy when you're headed to the pool or a yoga class.
- Throw on some Crocs before working in the yard. Many gardening enthusiasts love the feeling of freedom and convenience that Crocs offer. Unlike other shoes, they won't stain when they get muddy. All it takes is a quick cleaning to get them looking as good as new again.[11]
- When you're finished for the day, simply hose off or wipe down your Crocs and set them aside until you need them again.
- Crocs don't provide much in the way of stability, so they may not be the best choice for serious outdoor labour like mowing, weed eating, or anything else that calls for sure footing.
- Switch to Crocs to stay comfortable at work. Crocs are popular choice of footwear in many fast-paced industries, including healthcare, food service, and hospitalities. If you're accustomed to spending hours on your feet every day, they may be just the thing you need to relieve your tired, aching feet.[12]
- Before you show up to your place of employment in a brand new pair of Crocs, double-check the dress code to make sure they're an acceptable form of footwear.
- Crocs may be a no-go at workplaces that require closed-toed shoes due to their partially open construction.[13]
- Wear Crocs for wet and water-based activities. Crocs were originally designed as a boating shoe. This means that both the insole and outsole are molded for maximum traction. They're grippy enough to handle anything from a leisurely stroll on a rainy day to a hardcore kayaking session.[14]
- Crocs dry much faster other types of footwear because of their slick rubbery material and many drainage holes.[15]
- The holes that allow Crocs to drain so quickly can also prove to be a downside if your goal is to keep your feet dry. In this case, you'll be better off gearing up with a proper pair of rain boots.
- Invest in a pair of fleece-lined Crocs to stay warm in the winter. There's no need to limit your footwear selection to stiff, heavy boots when the weather starts to turn cold. Lined Crocs make it possible to enjoy the same signature comfort that the brand is famous for with an added layer of heat-trapping insulation for a cozier feel.[16]
- You can even go clomping through the snow in your fleece-lined Crocs thanks to their fully waterproof uppers.
- In addition to shoe stores, you can often find Crocs at convenience stores, gardening centers, and even hardware shops.
- A pair of Crocs classic clogs will only run you around $30, making them as affordable as they are wearable.
[Edit]Warnings - While you may be tempted to wear your Crocs all day, leaving them on for too long can lead to soreness and discomfort. Be sure to switch out your slip-ons for a more supportive type of footwear if you plan on being on your feet for more than about an hour at a time.
[Edit]References [Edit]Quick Summary |
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