Sweat: Working Out with Fitdigits


Sweat Equity: You Get Out What You Put In


While apps and programs can do a lot to help you reach your goals, there is still a big part that has to come from you – sometimes from deep within. That's the effort itself.


That effort is symbolized by sweat. Sweating is cleansing for your body. When you sweat, your body undergoes a series of processes that allow for the release of toxins, decrease in stress levels, and an increase in metabolism.


Here are a few tips to take with you - follow these tips to get the most out of your sweaty workouts.



Water is one of the four basic elements, and one of the most essential components of the human body, constituting over half your body's composition. Water helps regulates body temperature and vital organs and aids digestion. Water composes 75 percent of muscle tissue and about 10 percent of fatty tissue, and acts to transport nutrients and dispel waste within your cells.


When you exercise regularly, water becomes even more important. Dehydration causes muscle fatigue and loss of coordination. The body becomes unable to cool itself efficiently, and can lead to loss of energy, muscle cramps, and even potentially heat exhaustion or heat stroke.


To prevent dehydration, you should drink before, during and after the workout. Typically during exercise, water is the best, although sports drinks help replace lost electrolytes during high intensity exercise exceeding 45 to 60 minutes. Remember you need your water so you can sweat it out again!


Good Exercise Hydration• Drink 24 ounces of water 2-3 hours before• Drink 8 ounces of fluid 20 minutes prior• Drink 8 ounces of fluid every 15 minutes during• Drink 8 ounces of fluid within 30 minutes after• Drink 16-24 ounces for every pound lost after


Fuel Up for Fitness

Another key to great workouts, and great energy throughout the day, is to fuel your body right. This means 200-400 calories an hour or so before you exercise. Avoid high fat and/or high protein foods. Try meals that are around 60% carbs, 20% protein and 20% fat. Juice and other simple sugars are absorbed the fastest but can cause a quick rise and fall in blood sugar which can leave you tired.


Great choices before exercise in the daytime: Yogurt, fruit (fresh or dried), or a small bowl of oatmeal or granola. Meal replacement shakes or bars provide sufficient fuel, but please eat prepackaged and processed foods in moderation.


Great choices before exercise at night or after work: Cheese and crackers, cottage cheese and veggies, fruit with a whole grain muffin.


Remember to eat a balanced meal after your workout, even if you had a snack before exercising. You need to repair your body and restore your energy, and you earned it.


For those who would like a more in-depth calorie counter or nutrition focused apps and solutions, Fitdigits integrates with Fitbit, MyFitnessPal and LoseIt, three excellent solutions that take calorie-in and calorie-out tracking to a new level when linked up!


Clothing, Proper Attire & Equipment

When it comes to getting sweaty and getting your heart rate up, even if it is during beautiful long walks outdoors, the proper clothing, attire and equipment are important. It becomes even more important the longer and/or harder the workouts become.


Clothing should be temperature appropriate. Use today's modern sweat-wicking materials. Of course, consider comfort first, but today it is easier than ever to get comfort, performance, and style.


Equipment can include great apps like Fitdigits, shoes, bikes, phone mounts, gym apparatus to anti-chafing creams, weight scales, blood pressure monitors, and much more.


Keys to buying and getting the most out of your equipment● Check out product reviews online at sites such as Amazon.com or Epinions.com and ConsumerReports.org, or search Google for the specific equipment you are looking for (ex. "Treadmill Reviews")● Talk to friends and family, maybe even post to Facebook. It can be surprising how many people want to give you their opinion!● Find a local store that specializes in the sport(s) you are interested in. Often, the help is well versed and up to date with the pros and cons of the latest equipment and trends.● Find a local group or team interested in your sport of choice. Monitor their forums, talk to their members, and hear what they recommend.


Motivational Tips & Tricks

Probably the single most difficult thing to overcome when trying to turn years of inactivity into a new "healthy habit" is the motivation to carve out the time and put in the effort required. Eventually, it will become a habit that is hard to break - just ask those friends you admire that do it every day. In the meantime, here are some tips and tricks to help you get, and stay, motivated to develop your new healthy habits.


  • Make a big deal of the change you're about to undertake. Let others know. Sometimes putting a stick in the sand, and holding yourself accountable, makes all the difference in the world.
  • Set a firm time to do your exercise. Keep it real. It doesn't need to be, or shouldn't be, every day, though if you set a time for "me time" every day, whether it is for quiet rest time or exercise, the chances are better the routine will stick.
  • Share your progress with others. Seek out those in your similar situation for support, tips, and company.
  • Think about your short-term goals and long-term motivation. Make the long-term motivation be something that comes directly from your heart.
  • Be grateful for each win and each day you get out and work it through. Gratitude has been shown to move heaven and earth - put it to work for you.
  • Have fun with it. Vary up the routine or push yourself to try something new, like Hill work, stadium steps or Fartleks (speed play).
  • Believe in yourself, your body, and your ability to accomplish anything. Manifest success in your head, and think as if you have already succeeded.





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