Cardiovascular exercise is very important if you want to get into shape and have a healthy, long life. In recent years, younger generations have woken up to the harm that they are doing to their bodies, and have forsaken their technology, phones, and tablets, in favor of exercise and going outdoors. This article aims to shed a bit of light on how cardiovascular exercise will benefit you in the long run (no pun intended), and a few cardiovascular exercises that you can do to get in shape. 

Rather than spending all day indoors, get outside and experience what the world has to offer; even walking, albeit briskly, is considered a cardiovascular exercise, so you needn’t sweat and spend all day running around. Exercise is crucial to your health, so it is very important that you start exercising today.

Convenience

Cardiovascular exercises can be performed from the comfort of your own home with ease. Exercise bikes, for example, are a great way to stay in shape without having to go outside. Cardiovascular exercise will benefit you because you are able to easily exercise without having to pay large gym membership fees or commute. Fitness bikes, like the ones from Echelon, which is one of many bike manufacturers, are a great way to achieve your exercise goals at home. This ease of access and money saved are more of a reason to begin performing such a cardio exercise as soon as possible. There are many cardio exercises that you can perform at home, from shadow boxing to push-ups and they can be performed at any time and anywhere. You do not need a gym membership to get into shape despite what you may have heard.

Lose Weight

Cardiovascular exercise is one of the most effective measures of losing weight, and when performed in combination with a healthy diet or lifestyle and more so with some resistance training or HIIT, is almost guaranteed to shed excess pounds. Cardiovascular exercises range from walks, hikes, even skating to going out on runs, so there is no shortage of exercises for you to do. Being very overweight is a guaranteed way to suffer from a range of illnesses, so by reducing your weight you will be giving yourself a better and longer life. Losing weight means that you will be able to do things you once could not and once did not have the stamina for and is one of the many benefits of cardio exercise.

Stamina

When you begin to perform a cardiovascular exercise you will undoubtedly begin to feel tired and suffer from fatigue. However, the more you exercise, and the longer you exercise for, the quicker you will see a reduction in fatigue and an improvement in your overall stamina. As you get more into shape, you will gain an increased level of fitness in your heart and lungs, thereby strengthening your system and meaning you are able to exercise for far longer without becoming worn out.

Reduce Viral Illness

When you begin to exercise your cardiovascular system more often, you will see a reduction in the number of viral illnesses that you have to deal with. Viral illnesses can be combated with regular exercise and providing you are in good shape, viral illnesses should not affect you as severely. 

This is reflected in a lot of advice issued during the COVID-19 pandemic, in which we were advised to exercise as much as we can thereby reducing the severity of viral symptoms.

Better Health

Regular cardiovascular exercise means that you will be in overall better health. Poor quality of health means you will likely have a poor lifestyle and can feel tired and fatigued much of the time. By regularly exercising, you will feel energetic and will find yourself enjoying life far more. You will also be less likely to suffer from any health problems associated with your heart or lungs.

Better Sleep

Regular cardio exercise and even weight lifting also means you will experience a better quality of sleep. Exercise and sleep go hand in hand, and you will begin to function properly with your body sleeping the amount it actually needs. A lack of sleep is something associated with a poor lifestyle.

Now you know several reasons to start performing more cardiovascular exercise, and what the benefits of cardio are. Exercise is essential and must not be forsaken in favor of a sedentary lifestyle.

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The downside? Painful runner’s rash otherwise known as chafing. If chafing is ruining your run, you’ve come to the right place. Here’s how to prevent inner thigh chafing.

Why Does Chafing Happen?

Before we discuss how to prevent inner thigh chafing, it’s important to understand why it happens. Chafing falls into two categories: skin-on-skin rubbing or fabric-on-skin rubbing (e.g when your shirt aggravates your skin). Inner thigh chafing happens when your upper thighs rub against one other.

As you run and get sweatier, the friction increases so the chafing gets more intense.  

Symptoms include:

• Redness
• Itching
• Blisters
• Burning
• Swelling

But luckily, there are many ways to stop chafing so you can enjoy running again.

How to Prevent Inner Thigh Chafing

As a runner, there are many ways to prevent chafing. For instance:

1. Stay Hydrated

The easiest way to quit chafing is by drinking plenty of water. Not only is staying hydrated crucial for your health but it also prevents inner thigh chafing. Sweat leaves behind salt crystals, so once you cool off and the perspiration dries, your skin will get irritated as it rubs against the sweat residue.

2. Wear Longer Running Shorts

Wear long running shorts as the clothing acts as a barrier between the skin of the upper thighs. Look for trail length shorts, they’re five to seven inches in length, and have longer seams so there’s no more chafing. 

Or choose compression shorts which you wear under regular running shorts. These also provide sufficient length to prevent chafing.

3. Apply a Lubricant

Another fantastic way to prevent inner thigh chafing is by using old-fashioned lubricants. You can either use inexpensive petroleum jelly or get a sport-specific product like Run-goo.

There are many ways to apply chafing cream but the most effective is slathering it on your inner thigh before going for a run and other sensitive parts. If you’re going for a long-distance run, consider carrying a travel-sized tube of petroleum jelly so you stay comfortable.

4. Wear Synthetic Clothing

You’ve got your chafing cream but now you must wear the right clothing. Avoid ill-fitting clothes made from cotton as they trap moisture and speed up inner thigh chafing. 

Find t-shirts and shorts made from synthetic materials that fit snugly. Synthetic clothing, like Lycra or Spandex, wick away sweat and dry quickly so there’s no chance of inner thigh chafing.

5. Test Drive Your New Gear

Like breaking in new running shoes, you must also test drive your clothing.

If the waistband of your shorts or the seams are going to cause chafing, you’ll know within 10 minutes. Even if you’ve got synthetic clothing, test them out to prevent painful inner thigh chafing.

6. Use Talcum Powder

Because wet skin creates extra friction, start your workout as dry as possible. If your inner thighs are prone to getting sweaty, apply talcum powder before your run so they don’t chafe. 

Don’t have any talcum powder handy? 

Rummage through your kitchen cabinet for a box of cornstarch. It absorbs extra moisture from your skin and reduces any itching, perfect for preventing friction or irritation.

7. Wear a Bandelette

Get a bandelette or an anti-chafing band as it prevents your thighs from rubbing against one another. Sport bandelettes sit high on your leg to prevent thigh or groin chafing and are synthetic to wick away sweat.

Bandelettes are also silicone so they won’t slip when you’re running, particularly useful in warm weather.

Treating Inner Thigh Chafing

Sometimes inner thigh chafing happens even after taking precautions. Shower straight after your run and only bathe in lukewarm water. Once you’re out, pat your skin dry and apply an antibacterial ointment to soothe your skin.

Diaper-rash creams work best as they’re packed with zinc oxide, a key ingredient in pacifying stinging skin.

Home Remedies for Chafing

Don’t worry if you’re out of antibacterial cream as there are many home remedies that soothe chafing. For instance:

Aloe Vera

Aloe vera is a clear gel found inside a plant’s leaves which soothe and treat burned skin. Slather aloe vera gel on the affected area, either store-bought or from the plant, and it will reduce inflammation.

Coconut Oil

You can also use coconut oil as it contains anti-inflammatory, moisturizing properties which reduces inner thigh chafing. To reap its benefits, spread a thin layer of coconut oil on the affected area twice a day and leave it to soak.

Tea Tree Oil

Tea tree oil is another option thanks to its antiseptic and anti-inflammatory properties. Grab a cotton swab and drip three drops of water with two drops of this essential oil. Gently dab the chafing and repeat this process every day until it fully heals.

Turmeric

This yellow powder contains curcumin, renowned for its anti-inflammatory properties. Simply add water and two teaspoons of turmeric powder to create a paste. Then apply it to the affected area every day until healed.

Baking Soda

Baking soda is an alkaline which means it restores your skin’s pH and solves your chafing problem. It also has antiseptic properties so there’s no chance of an infection. 

Add two teaspoons of baking soda to water then apply the paste on the affected area.

That’s How to Prevent Inner Thigh Chafing

Now you know how to prevent inner thigh chafing when you run. Get synthetic clothes to wick away sweat, lubricate your inner thighs pre-workout, and stay hydrated to prevent chafing from occurring.

If you suffer from chafing, apply an antibacterial cream, or choose from a wide range of home remedies to soothe your skin so you can enjoy running again. Good luck!

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Do you wish you could get addicted to something that’s actually good for you? You’re in luck – we’re about to teach you exactly how to get addicted to exercise, even if you’re a dedicated couch potato right now. 

Getting into exercise can help you to kick drug and alcohol addiction or break other unhealthy habits, like overeating. Ready to become a fitness junkie?  Let’s do this.

Find a Style of Exercise You Love

You’ll never get addicted to exercise if you’re forcing yourself to do something you hate, so make sure to experiment with different sports and activities.

If you hate team sports, you could try solo activities like climbing, jogging, and swimming. If you need a group to get you motivated, you could join a beginner workout group, pilates group, or yoga class.

If you love competition, sports like football, rugby, and basketball are ideal.

Make Exercising Part of Your Daily Routine

Addiction happens when something is a regular part of your life – in this case, it’s exercise, not drugs or alcohol. Planning exercise into your daily routine, the same way you’d plan to go for a drink or attend parties, makes you more likely to stick to it long-term.

You might arrange to attend a gym class at a certain time each evening, go for a jog every morning at 6 am, or do gentle yoga before bed.

Use habit triggers to remind you to stick to your new routine. This could mean putting your running shoes by your bed every night, sticking a post-it reminder to the fridge, or having a phone alarm remind you to hit the gym.

Replace Unhealthy Coping Mechanisms With Exercise

Would you normally reach for an unhealthy vice when feeling angry, sad, or stressed? Try exercising instead and you might be surprised by how much better you feel. You’ll have to force yourself at first, but eventually, exercise will become your go-to coping mechanism in difficult situations.

If you’re struggling with drug addiction, get professional help at a place like this rehab center – don’t try to do it all on your own.

Reward Yourself For Meeting Fitness Goals

Are you worried that exercise doesn’t feel like a ‘treat’ in the way that other addictions do?

Try setting fitness goals and rewarding yourself when you meet them to make the process feel a bit more indulgent, without hurting your progress. You might treat yourself to a video game, a fancy dessert, or a new piece of sports gear.

Knowing that ‘exercise = rewards’ helps rewire your brain and get you addicted to staying fit.

How to Get Addicted to Exercise Fast

How to get addicted to exercise? Start working it into your daily routine right away. Don’t set massive goals as this can be daunting. Instead, set small goals, like ‘Do 5 push-ups a day’, and gradually increase them over time. Reward yourself for meeting every goal, no matter the size. Also remember to ensure that you are able to recover from your workouts and exercises. Be sure to factor in things like rest, sleep, proper nutrition and supplements or protein powders to help. There are many different powders to choose from such as pea protein powder or even CBD protein powder.

By gradually increasing it, you’ll get a great sense of achievement without pushing yourself too hard – before you know it, you’ll be running marathons before breakfast!

Photos by: 

• Tim Mossholder 
• Luis Quintero 
• Victor Freitas
• Sam Knight on Unsplash

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“Squats” or “deadlifts are the best as they target your whole body.”

It is understandable that we may think there is an answer to the question or that those compound exercises are the answer, in this day and age because of the constant ‘brain washing‘ we subject ourselves to. Every advert we see or every article we read in magazines, they are promising that there is some ‘super food‘ that we need to eat to be super healthy, or there is just one exercise or one quick and easy workout you can do, or product you can use in under 5 minutes to lose weight.

Once you’ve tried all these marketing gimmicks, only then do you realize it is all an illusion. The answer is, it really depends.

Firstly, it depends on what your goal is, what exactly you want to achieve. Even then, once you have a goal set, there is still no single, perfect exercise or exercise regiment that we can all use to get there.

It is a combination of various exercises (and much more, like eating the right foods for your body for example) that need to work together in order to achieve that goal.

You need to experiment and see what works best for you and then as you go on a small change every now and again will keep you progressing.

So don’t fall prey to the marketing, do your research and if you can, even get the services of a good trainer to start you off.

Photo Credits:

• Victor Freitas 
• Lawrson Pinson
• Charlotte Karlsen on Unsplash

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