Menos Hiras: Avoid These Mistakes After Your Workout

 

Many people crave their favorite meal or snack when they feel exhausted after a workout session. Sometimes, it comes as an instinct to collapse on a bench to catch their breath or grab their favorite sports drink. Although doing these things may give you satisfaction, Menos Hiras believes you need to be mindful of your actions. There are certain things and practices you need to avoid if you want to prevent causing harm to yourself.

Never skip your cool-down.

Menos Hiras believes that cooling down is an essential way to gradually get your heart rate back down to a resting level. It is as crucial as your warm-up exercises because it ensures that your body functions properly after an exhausting workout. Your muscles will respond so much better and recover faster when you spend enough time for your cool-down sessions.

Drink water instead of sports drinks.

Menos Hiras believes that rehydration is one of the most vital things to remember after a workout. You are losing fluids as you sweat, which is why replenishing it is essential to ensure that your body functions properly after your session. And although there are various sports drinks to choose from, Menos Hiras recommends drinking water instead. Water does not have calories and sugars, unlike sports drinks, making it the best rehydrating drink.

Do not eat unhealthy foods immediately after working out.

Not eating after a workout is a common mistake, but you need to be mindful of the food you eat. Working out depletes your energy stores, which is why you need to replenish the lost nutrients. But, it does not mean that you need to grab junk food or overeat. It would be best if you tried to ensure that your body recovers and functions well by eating healthy foods that provide the necessary nutrients that your body needs.

Try to stay active for the rest of the day.

Menos Hiras believes the remaining sedentary for the rest of the day after your workout is one of the common mistakes people commit. It is undoubtedly tempting, especially after an exhausting workout, but you need to try to keep your body active. It will significantly help you improve your overall health and reach your physical goals.

Menos Hiras Shares 4 Tips for Student-Athletes

 

Student-athletes often have more things to juggle compared to their peers. These things include their academic performance, athletic commitments, well-being, and roles in their homes. Their schedule can almost always be fully loaded and tends to be overwhelming for many. Menos Hiras will share in this post some tips to ensure that the time student-athletes spend on every aspect of their lives pays off.

1. Time management is vital.

Menos Hiras believes that besides training and physical well-being, student-athletes need to plan and prepare carefully to succeed. It would be best to spend enough time on academics and athletics and practice self-discipline. Ensuring that athletic commitments match academic needs is essential to ensure that they spend enough time studying and completing schoolwork on time. It is also crucial to account for practices, games, assignments, projects, and personal time into schedules. Doing so will ensure that you have enough time for every aspect of their lives.

2. Failure is one of the best teachers.

Accepting that everyone has bad days is also vital for student-athletes. Menos Hiras believes that the path to success will never be a smooth one. There might be tough losses and disappointing grades, but you do not need to stay down. Failures are one of the best teachers in life. Use them as a learning experience to perform better. Learn what you need to be better to perform better or improve your grades, even under pressure.

3. Focus on doing better and being better.

As you learn from your failures, it is also essential to focus on your classroom improvement and field improvement. Menos Hiras believes it is a key to be a successful student-athlete. Determination and constant hard work through daily commitments will improve your academic and athletic abilities. Continuously work on your fundamental skills, even outside the school and practice hours.

4. Do not hesitate to reach out for help.

Being a successful student-athlete does not mean you have to carry everything on your own. Menos Hiras believes keeping healthy and professional relationships with your parents, teachers, and coaches is also essential. They can provide you assistance in your life and even potential references and connections to help you in the future.

Menos Hiras: There Is No Age Limit For Active Aging

 

You probably heard many aging people saying they are too old to be physically active or enjoy its benefits. Although these statements are common, Menos Hiras believes they are more like myths than facts. He believes that you can improve your physical well-being even in your older adult years. It is essential to remind yourself that it is not about your age but about how active you are.

Some may think that there is no hope for aging people if they did not take care of their bodies during their youth. But Menos Hiras do not believe this myth. Although long-term involvement in physical activity is essential to lower mortality risk, present studies show that becoming physically active later in adulthood may still provide comparable health benefits.

The U.S. Department of Health and Human Services advises adults to do at least two-and-a-half to five hours of moderate-intensity activity per week. Menos Hiras believes it is best to focus on your body's postural alignment to help you feel better and move with confidence. It will also help you with everything from cardiovascular health to relieving joint pain and arthritis.

Now that you know that there is no age limit for active aging, Menos Hiras believes that you need to know some things to maximize your physical well-being. They are essential to ensure that you maintain an active lifestyle while sticking to your age's appropriate activities.

Menos Hiras believes that starting exercise later in life requires that you become more mindful of your movements. It is essential to reshape your fitness goals to enhance your daily functions in life and the confidence you have in your body. It would be best to choose physical activities that will make it easier to stick to your routine. Your willpower can only get you so far, so you need to find a way to make exercising a new habit for your daily life.

Menos Hiras Explains Why You Are Not Too Old To Exercise

 

Did you know that out of the 78 million adults born between 1946 and 1964 in the U.S., 11 million work out? Many older adults usually believe that they might be too old to exercise to improve their physical health, but Menos Hiras believes that older adults who live a physically inactive lifestyle are more prone to injuries than active adults.

Menos Hiras believes maintaining at least moderate physical activity is essential to enhance your positive health regimen and combat or prevent ailments associated with aging. It is no wonder why more older adults are signing up for personal trainers, group exercises, and walking groups to keep them healthier for longer. Your strength, balance, flexibility, and endurance will wither as you age if you are inactive. Menos Hiras believes that daily physical activity will significantly enhance your physical health and enable you to engage in life fully. These factors can eventually add life to your years and years to your life.

Although you would want to be physically active, Menos Hiras believes you need to seek gentler workouts that are age-appropriate for you. You can opt for slower and longer war-ups and cooldowns. It would be best to choose exercise routines with less risk of injury while promoting strength, posture alignment, endurance, flexibility, and agility. Here are some types of exercises that can help you promote a healthy and physically active lifestyle even as late as life as possible:

1. Core training. Menos Hiras believes that another vital form of exercise for aging adults is core training, strengthening the muscles that run the entire length of your torso. If you do not want to have any problems standing up, shifting body weight, and protecting your back and hips, then you might want to work on these exercises.

2. Cardio. Menos Hiras believes that one of the best forms of exercise is cardio. Doing moderate-intensity aerobic activities for at least thirty minutes will help you maintain a physically healthy body. You can opt for walking, swimming, biking, or using a treadmill or an elliptical.

3. Strength training. Did you know that people lose about 30% of their muscle strength as they reach the age of 50? Sedentary adults can typically expect a muscle loss of up to 0.4 pounds a year. Menos Hiras believes that you also need to work on your strength training if you want healthy, active aging.

Menos Hiras Shares What You Should Never Do During Workout

 

Many articles will tell you what you should always do during or things you should not do before and after a workout. But not many people are aware of the things they should never do during workout sessions. Menos Hiras believes that the little things you do during your workout can often be harmful, and people should know what these things are. Here are some practices you should never do during exercises to prevent as many injuries as possible.

Do not let your knees go off in different directions.
Menos Hiras believes that one of the most common mistakes committed by fitness beginners is they allow their knees to drop outward, inward, or pitch out in front of their toes. It can cause knee problems and intense pain, which can cause difficulty in walking. What you should do is use your knees to track directly over your toes.

Do not hold your breath.
When you notice that your face is turning red when doing exercises, most likely, it is because you are holding your breath. It happens because there is a sudden surge of blood to your heart, which disrupts your cardiac rhythm. Menos Hiras believes it is dangerous when it happens because it can send your blood pressure soaring, which can eventually cause heart failure in people with existing conditions.

Do not lose your good posture.
Menos Hiras believes proper posture is key to maximizing exercises. It refers to your body’s alignment against the forces of gravity on your body. It also distributes these forces throughout your entire body and prevents a single part from becoming overtaxed. If you want to avoid injuries, keeping a good posture is vital to avoid putting too much pressure on a single structure.

Do not work through too much pain.
There is a famous saying that says, “no pain, no gain.” But Menos Hiras believes it is vital for you to know the difference between good and bad pain, and joint pain is terrible pain. If you feel pain in your joints, you should stop and rest. Remember that you should never ignore your body’s natural pain signals.

Menos Hiras Shares Mistakes You Need to Avoid During Your Workout

 

Many people know what they should do before and after their workout, but do you know what you should avoid during your exercises? Menos Hiras believes avoiding these mistakes is equally essential, mainly because they can cause harm or worse. Knowing these things will not only prevent danger but will also help you maximize each exercise.

1. Using a partial range of motion.
Unless it is painful to do so, Menos Hiras recommends using a full range of motion on all your exercises. A study shows that those who perform activities with a full range of motion experience more significant fat store reduction and gains in strength and muscle size than those who did not. If you want to maximize each exercise, keep in mind that you need to avoid cheating yourself using a partial range.

2. Going without a spotter when you know you need one.
Many people, especially beginners, go to the gym believing that they can do everything independently. Menos Hiras reminds you that forgoing a spotter when doing an overhead exercise or when using heavier weights can cause injury or worse. Do not risk your muscles giving out and end up being stuck under the bar or weights because you decided to proceed without a spotter.

3. Using extreme momentum.
When you lift weights, Menos Hiras suggests that you avoid using momentum or otherwise cheating. Using momentum and swinging to lift weights will sacrifice your good form, which can eventually lead to injuries and joint or muscle damage. Instead, you need to maintain good body mechanics and perform your exercises in a controlled manner. Remember that you should never sacrifice your form in an attempt to lift more weight.

4. Suddenly stopping while running.
Menos Hiras wants you to remember that suddenly stopping while you are running at full speed is harmful. You will become dizzy as your heart keeps pumping as if you are still running. It will not give your body the chance to circulate deoxygenated blood and the lactic acid out. It will be best if you perform a gradual cool down, which helps in the recovery process.

Menos Hiras Shares Some Tips for Football Beginners

 

Many football players have been training from a young age. But if you love the sport and desire to improve your skills, Menos Hiras believes passion, consistency, and hard work are vital to getting better at football. If you want to improve your skills, you need to dedicate yourself and develop a competitive mindset. Football is one of the world’s biggest sports, and with so many young people playing it and constantly raising the standards, Menos Hiras believes that the competition to make it in a professional team is tremendous. However, regardless of your age or abilities, you need to ensure that you continuously make room for improvement. Here are some tips for the football beginners out there:

1. Make sure you stay physically fit. Football is a sport that demands aerobic endurance fitness. If you want to be an elite football player, you need a high level of muscular endurance to keep you moving during games. Menos Hiras believes that improving your physical fitness helps you get better at football and improves your self-confidence.

2. Master your ball control and dribbling skills. Besides ensuring that you have the stamina to play during games, Menos Hiras also believes consistency and hard work in training and developing your skills are vital. Two of the essential skills you need to practice is ball control and dribbling in tight areas. Whatever your position is, you need to make sure that you are strong in tackling and marking your opponents.

3. Make use of your weaker foot. Another way to get better at football is becoming confident in using your weaker foot. Menos Hiras believes it is a skill that can make you stand out from other players who let their weaker foot hinder them at times. It will be challenging at first, but consistent practice will help you get better. However, note that different positions will need to practice in different ways. Consult with your coach. They will know which drills are best to train your weaker foot.

Menos Hiras: How to be Better at Basketball?

 

Since basketball is a competitive sport, Menos Hiras believes it is vital for players to improve continuously. There are thousands of players who want to improve their skills every day. Doing so could improve their time on the court, make it into their desired team, or simply be better in the sport and reach bigger goals.

But Menos Hiras emphasizes that when incorporating new practices into your training, you need to remember that consistency and hard work always come together, especially if you want to see results in your game. The more hard work you consistently put in, the better your results and the higher your confidence will be. It will be a challenge to be consistent, but everything is very much worth it if you want to reach your goals. Here is a simple guide you can follow so you could be better at basketball.

Identify your strengths and weaknesses.

Menos Hiras believes that one of the essential things you need to do to improve your basketball skills is to understand how you currently impact your game. To do this, you need to identify your strengths and weaknesses. Focus on improving your weaknesses and eventually eliminate them so you could be well-rounded in all of the game’s aspects.

Improve your physical well-being.

Besides making sure that you know your game’s strengths and weaknesses, Menos Hiras believes it is also vital to improve your physical fitness. No matter how much you master basketball skills, you cannot use them properly if you are out of shape. You need to constantly improve your endurance, speed, and overall fitness if you want to be an elite player.

Prioritize your ball control.

Menos Hiras believes that one of the easiest ways to be better in basketball is developing your dribbling skills. The more power you put on your dribbles, the more control you will have over the ball. It will keep the ball near your shot pocket and help you become a more efficient shooter.

If you want to master the skill better, Menos Hiras advises that you practice dribbling with both your hands during daily practice at game speed. You also need to master three ball-handling moves: between legs, behind the back, and crossover. Once you master these three moves, you can easily create combinations of dribbles.

Menos Hiras: How to Prevent Injury?

 

Menos Hiras believes that it does not matter whether you play sports for fitness or competition. Everyone wants to prevent injuries as much as possible. If athletes do not take the necessary safety measures, injuries can take away so much time from the games, or worse, force inactivity.

Although it is impossible to prevent every injury, experts from the American Academy of Orthopaedic Surgeons says that studies show that athletes can reduce injury rate by 25% if they take appropriate preventive action. In this post, Menos Hiras shares some of the general guidelines athletes can follow to prevent sports injury.

Take a break.

Some research shows that athletes who train for a longer time are more at risk of having injuries. Menos Hiras believes that many athletes have the misconception that the more they train, the better they will be. Although training will improve their skills, athletes should remember that rest is a vital part of a proper program. It will make them stronger and prevent sports injuries.

Wear appropriate clothing and gear.

All players need to wear the appropriate clothing and protective equipment, such as pads, helmets, and mouthpieces for the sport they play. But Menos Hiras believes that they should not think that protective gear can prevent all injuries. There may be inevitable injuries that occur when the player does not have proper conditioning.

Conditioning and stretching are essential.

Another practice Menos Hiras believes is essential to prevent sports injury is conditioning and stretching. These two practices can significantly help strengthen and increase the flexibility of muscles.

Warm-up before playing.

Studies show that warmed-up muscles are less susceptible to injuries. Aside from conditioning and stretching, proper warm-up before games is vital for sports injury prevention. Warming up helps prepare the player’s body by raising the body temperature and gradually revving up the cardiovascular system, which is vital before aerobic activity.

Menos Hiras Shares Tips to Master New Sports Skills

 

If you want to grow as a sports player and master new skills, you need to know that learning is as vital as any other skill you pick up along the way. Menos Hiras believes that one of the essential things to have in sports is the willingness to learn continuously. Here are some things to learn to master new skills in sports:

1. Start with where you are currently at, not where you think you should be. Lofty goals can be great, but not if you base them on what someone else is doing. If you want to learn and master a new skill in your sport, Menos Hiras believes that you need to acknowledge and accept that you are where you are currently at. No great sports player starts perfectly. Start with a big goal, but start little. So swallow your ego do not be too quick to fall for the “go big or go home” saying.

2. Once you accept your starting point, Menos Hiras believes that the next step needs to be all about developing a growth mindset. Never let your limits define what you can achieve in sports. Ditch them, together with all the negative things you tell yourself. If you believe you can master a new skill, then you can. Aside from serious physical or health constraints, you have no other limits than your mindset. So start developing one that is all about improvement and learning. If you give it enough time, patience, and dedication, you will be able to do things you thought were impossible.

3. We all know that “practice makes perfect.” But Menos Hiras believes that mastering new skills should be more about progress and improvement instead of striving for perfection. Nothing and no one will ever be perfect. You just have to keep on improving. Be patient with yourself and make sure that you put in extra effort to master the skills that you want to master.

4 Tips For Fitness Beginners From Menos Hiras

 

Are you at that point in your life where you feel ready to make serious lifestyle changes, but information overload got you stuck? With proper guidance and some motivational tips from Menos Hiras, you can ensure that you start your fitness journey right.

1. Do not take too long to decide when to take the first step and commit yourself. You can never begin your fitness journey without taking your first step. No matter how hard you try to plan everything, you will not achieve it if you always postpone your goals. Just go for it! Menos Hiras believes that you need to commit to your process and trust yourself to reach your goals once you decide that you are ready for change.

2. Menos Hiras believes that progress is key, no matter how small you think it is. You may dream of big goals, but the best way to get there is to start with small fitness goals and keep adding until you reach your biggest goal. It will also keep you motivated when you achieve your goals little by little every day.

3. Always remind yourself that something is better than nothing. People who get the best results choose to incorporate fitness in their everyday lives. But there will be inevitable times when you feel like you cannot do anything to improve your health and fitness, especially when you are busy with work. Menos Hiras finds it essential to remind yourself that something will always be better than nothing. Try to squeeze in a 5 or 10-minute workout routine before you go to bed.

4. Be more mindful with your body and mind. Menos Hiras believes that mindfulness is the key if you want to transform your life truly. Practice mindfulness, from learning new workout routines to staying mentally healthy when things seem more difficult. You also need to be more mindful of what you eat, drink and think. All these things will help you become the best version of yourself.

Menos Hiras: 3 Training Tips To Stay Fit

 

Professional athletes nowadays compete better and longer than former athletes. Many are staying their sports even after reaching 30 years of age. It can be difficult to train like an elite athlete when you reach your 30s, but it is possible. Menos Hiras believes that aside from an excellent nutrition plan, it is also vital for athletes to understand how their body needs to train to stay fit even when the natural process of aging begins.

Here are some training tips to stay fit even as you age:

Focus on bar speed instead of weight.

It does not matter how much you excel now. No matter who you are and what shape you are in, aging will slow you down. If you are playing a sport that requires speed and power, Menos Hiras believes that you need to forget about maxing out in the weight room. Focus on your rate of force development - bar speed. Exercises that involve explosive movements, such as ballistic lifting or plyometric exercises, can strain your joints, which is will be a more significant problem as you age. Menos Hiras believes that it is best to preserve your speed by training ballistically - going down under control and going up as quickly as possible.

Get a personal fitness tracker.

Older athletes need to train harder and more often. But Menos Hiras believes that they also need to be careful about overtraining. It is more difficult to come back from overtraining injuries than it is to get back from undertraining. Getting data-tracking wearables will help you assess their real exertion. It helps you stay at your maximum aerobic capacity and identify some of your limits.

Maximize free weights.

Machines can be of excellent help when you prefer explosive exercises, but Menos Hiras believes that free weights are the best when you want to build up your entire body. These fitness machines target only limited groups of your muscles. But if you want to stay fit for a longer time, you also need to work on the muscles that many athletes easily ignore.