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Seasonal shifts, a change in schedule, or a person being sidelined by an injury or illness can sometimes pull new exercisers off the track. While diehard exercisers can take a cheat day be fine, those struggling with starting a fitness regimen may give up after a break, thinking they have failed in their fitness goals. If a tumble off the wagon has left a person less than enthusiastic about trying to catch up and get on again, here are some tips to help catch the bandwagon and keep on the fitness course.

Avid runners don’t just train for speed; they often train for distance. For half-marathons and full marathons, the training often involves short runs one day and longer runs upwards of 10-15 miles on others. Not only is this physically exhausting, but many runners mention struggling with focusing on the finish line during their long runs. There are some tricks and tips runners can use during training for those long runs that will make the exercise physically and mentally satisfying at the end.

With increasing economic stress, a gym membership is an expense many cut out of their budget. This doesn’t mean that fitness is also cut out of their lives. There are numerous ways to find fitness or create workouts without ever stepping foot inside a gym.

Stressful situations are an unavoidable part of everyday living. Chronic stress can manifest physical maladies such as headaches, muscle pain and tension, fatigue, or upset stomach, but over time also contribute to the development of heart disease, obesity, high blood pressure and diabetes.

Women are notorious “cardio queens,” with strength training activities still seen as a “man’s exercise.” This could not be further from the truth. Strength training exercises are something every person should add to their workout regimen, and particularly women who are aiming to improve their overall wellness and heath.

A recent review of over 100 different studies has shown that regular exercise, including yoga, can ease the symptoms of major psychiatric disorders such as ADHD.

To make muscles fitter, one must damage them somewhat during workouts, resulting in the muscle fibers working to repair themselves and become stronger. Muscles are designed to adapt to stress by becoming stronger and more efficient. Any exercise enthusiast will confess that sore muscles are an inevitable part of working out and becoming healthier. During these periods of muscle soreness, here are some suggestions to relieve the aches and pains briefly to get a person back into their regular workout routine.

Aside from watching the sport during the Olympics, or briefly examining the rowing machines at a local gym, many do not consider rowing as an activity they could add to their workout routine. However, trainers suggest those struggling with a plateau or looking for new training methods should try rowing and reap the numerous benefits it has to offer.

The condition in which an individual briefly stops breathing during sleep is known as sleep apnea. Developing this condition can lead to a wide array of other heal issues such as cardiovascular disease and daytime sleepiness. Due to rising rates of obesity, sleep apnea is increasing in occurrence and has physicians concerned.

Some people have no trouble finding time to exercise. They adapt their work and life schedules to revolve around workouts, and return from daily jogs with a smile on their face. While these people may seem the minority, the good news is every person has the potential to become addicted to exercising. Below are suggestions from Connecticut based trainer Tom Holland on how to make exercise part of an everyday routine. One of the biggest factors in keeping with an exercise program is to find something a person enjoys doing. Whether it be cycling, dancing, or a program such as CrossFit, finding an exercise niche increases the odds of a person sticking with the routine long enough that it becomes part of their lifestyle. Once that niche has been found, experts recommend keeping with the program for six weeks in order for it to become a habit. Once a person begins seeing changes in their body, or feels changes in mood and general wellness, returning to how they felt prior to the change in habit will be unappealing. Even after as little as four weeks, if a person misses a workout they begin feeling the effects and will go back to seeking that natural endorphin high. To find motivation, Holland suggests finding a workout partner such as a trainer or joining a club or other support group. “I think that’s why groups like CrossFit and Weight Watchers are so successful,” he explained. “It shows the value of the support system, which should be an integral part of any workout plan.” If one already works out with a group, Holland suggests to adding contest to the mix. “A little healthy competition always gets you motivated!” While convenience and timing are also part of the equation, Holland advises to make sure whatever exercise a person engages in is enjoyable enough that it will automatically become part of their daily rituals. Habits are developed through ritualistic repetition; and once a healthy exercise routine is started, other wellness changes are certain to follow.