Tag Archives: good nutrition

Tips for Quick Workout Recovery

Author: Grace SoongDrinking Milk

You can carve a firm, sexier body by doing nothing. That’s because  relaxation and recovery are just as important as your workout sessions.  When you exercise, you tear down muscle fibers.  As the fibers regenerate, they become bigger and stronger. It’s during this recuperation that your body transforms.  While  personal training in Rochester , NY I always remind my clients to rest, stretch and listen to their bodies…

Get enough sleep

Your body reconstructs itself best when you’re asleep.  Sleep deprivation also disturbs  your normal hormone levels therby depleting you of needed energy to get you ready for a good workout.  Not only will you  get an ineffective workout but you will also crave for sugar as an alternate  energy source.   In a recent study of 1,000 volunteers at Stanford University, subjects who did not get enough sleep per night had a higher body fat content compared to their constituents who enjoyed at least seven or eight hours of sleep.  

Take days off from your workouts

Give yourself a minimum of 24 hours between workouts.  Take at least one day off every week. You can still get great results from  strength training  twice a week.  Don’t strength train more than five times a week because all your hard work won’t get you anywhere if your don’t let your body recover.

Do not ignore aches and pains

Ignoring muscle soreness or tightness just presents you with larger issues. If you feel any pain while exercising, stop your workout completely. If you feel tightness, pause to stretch.  Better yet, stretch after your warm-up and at the end of your workout to keep your body functioning at its finest.

Avoid anti-infammatory drugs and pain killers

Delayed-onset muscle soreness, or DOMS as it is called by exercise physiologists, is characterized by sometimes muscle tenderness, muscles weakness and a decrease in range of motion.  It usually peaks about 24 to 72 hours after an extreme  cardio-vascular  or strength exercise event.  Although anti-inflammatory drugs do appear to reduce muscle soreness during DOMS, studies show that they may slow down the muscles’ ability to repair the damage.

Eat appropriately

According to a study in the Journal of the International Society of Sports Nutrition, subjects who snacked with a 4-to-1 ratio of carbs to protein within 30 minutes of their workout offset muscle damage the most. That’s because after a  workout your body is damaged  and depleted of energy.  It requires immediate attention.  You’ll also get the most immediate bounce-back if you drink your snack in liqiud form because your body absorbs liquid faster than solid foods. You can purchase ready to drink protein shakes at most grocery stores.  Keep fat and sugar to under 2 grams per serving.  Have your shake with an apple, small banana or ½ cup of berries.

Bust Out of Your Fitness Rut

Author: Grace Soongbenefits_pilates

Got results? You’ve been exercising on a regular basis for awhile. So, how’s it working for you? Are you noticing a change in your body? Or have you reached a  plateau ?

Monotonous weight routines. If you’ve been doing the exact same  weight-training  routine or watching 1980s aerobics videos on your old VHS player, then it’s time to mix it up! Your muscles adapt to any given exercise, which is why it’s important to consistently change your weight-training routine. Increase your weight size, add more reps, or try new exercises altogether to break through your muscle-building plateau.

Over-crunching. You do 500 sit-ups every night, and you wonder why your abs still aren’t flat. It’s probably because crunches strictly tend to work your rectus abdominus, just one of your abdominal muscles. In order to truly trim your waistline, you also need to work your external and internal obliques, and your transverse abdominus. Try a variety of abdominal exercises, including Pilates-based moves, to help whittle away your middle.

Cardio queen.  aerobic exercise  is important. You need it to burn calories and maximize heart health. But, cardio is just one part of a well-rounded fitness routine. You also need strength training and stretching. And don’t forget that good nutrition is a big part of your overall health too.

Rushing. When you race through your weight-training reps, you’re allowing momentum to take over, instead of using actual muscle. If you want to see more definition in your muscles, then you must stress the muscles to the point of fatigue. Focus on lifting and lowering your weights with steady control. Take your time, and think about the muscle behind every movement that you perform.

Relying on your workout only. If you are sedentary all day long, and rely solely on your workout to burn calories, then you are missing a wealth of opportunities to improve your overall fitness and well-being. Make just a couple of small changes to incorporate fitness all day long. Park in the farthest parking space when going to the grocery store. Take the stairs instead of the elevator. You’ll burn more overall calories throughout the day.