Exercise Articles

Eating Schedule : Before and After Workouts

Dedicating yourself to a healthy lifestyle by eating the right diet and living a more actively seems simple. But it entails a lot of discipline and a little know how. This is true especially for those who are planning to spend a couple of hours at the gym.

The body needs a steady source of energy and nutrients. This holds true for those planning to lose weight or adding muscles. Energy is needed to power your various workout exercises and getting enough energy is essential to proper functioning in the gym. What happens after workouts is also essential. It determines the most safest and opportune time to eat and help your body in the recovery process.

Before Workouts

If you're planning to go on a workout it is important for you to adjust eating times accordingly. Working out with a full stomach could have a negative effect on your workout. The body spends energy digesting, energy which is needed during a workout. This only makes you tire easily as your body divides itself between digesting and providing you with energy during workouts.

Working out in the gym entails focus both mentally and physically. And a full stomach could make you feel lethargic or overly relaxed. Lifting weights especially free weights can be taxing mentally and needs full focus. Hard to do when your body is still busy digesting a meal.

Eating after Workouts

Your body's natural reaction after a workout is to replace lost energy stores. Strenuous workouts may have caused minor muscle tear which require immediate repair. Feelings of hunger is triggered, signaling you that your body is in need of instant nourishment.

If you're about to go through a long workout, one or two hours for example. Be sure to have something handy to provide you with a quick energy source. Eat snacks rich in protein and carbohydrates. Bring snacks in the gym to immediately replenish energy and jumpstart the repairing process. Water is also essential. This is needed to prevent dehydration after a grueling workout.

A 15 minute minimum is required after exercising before you eat.

For those not hungry

For some especially for those whose goal is losing weight, eating after your workout could be detrimental to your weight loss efforts. Eating after a workout actually helps the body restock lost fats which might have been lost during the workout. If you feel hungry, only consume that which is enough to keep you going through the day.

Drink water, pure fruit juices or an energy drink to prevent dehydration and replace lost electrolytes. Even when you're not feeling hungry or trying to lose weight, replacing lost electrolytes is essential for maintaining proper energy levels.

Eating habits before and after workouts

Working out in the gym is one of the best and fastest way to a healthier body. But it entails an extra sense of discipline. This includes proper eating habits to maximize every second you spend in the gym. So the next time you plan on going to the gym, take note of this simple guide on eating before and after workouts.

In the News 10 Days of Fitness – Part II

(Continued from Part I…)

minutes. The short bursts of intense effort mimic the speed of a sleigh ride, providing a fun and effective workout.

Day 6… Caroling Cardio

Combine the joy of singing with a cardio workout. Choose your favorite holiday tunes and go for a brisk walk or jog while singing along. The rhythm of the music will keep you motivated, and you’ll hardly notice the effort as you enjoy the festive melodies. 

Day 7… Gift Wrap Yoga

Unwind with gift wrap yoga. Lay out a yoga mat and use a large gift wrap roll as your prop. Incorporate it into your stretches, twists, and poses. This gentle practice helps improve flexibility and relaxation, providing a perfect balance to the more intense workouts earlier in the week.

Day 8… Snowflake Strength

Channel the strength and symmetry of snowflakes with a full-body strength workout. Perform exercises like push-ups, lunges, and planks to target multiple muscle groups. Imagine yourself becoming as strong and unique as each snowflake in the winter sky. 

Day 9… Winter Wonderland Walk

Take a leisurely walk in a nearby winter wonderland. Whether it’s a snowy park or a frost-covered trail, immerse yourself in the beauty of the season. Walking is a low-impact exercise that allows you to appreciate nature while keeping your body active. 

Day 10… Sugar Plum Skip

Bring out your inner child with a sugar plum skip. Skip in place, lifting your knees towards your chest and swinging your arms. This playful exercise elevates your heart rate while adding a touch of nostalgia to your workout routine.

In the News 10 Days of Fitness – Part I

The holidays are upon us and each holiday season brings the temptation of overindulgence and being less active with the winter months. However, it is not only beneficial for your physical health to stay active, but it also important for your mental health.

So, we offer you the 10 Days of Fitness- designed to keep you moving and motivated during the month of December.

Day 1… Jingle Bell Jog

Start the month with a brisk outdoor jog. Embrace the crisp December air and let the jingle of bells inspire your pace. Whether you prefer running in a winter wonderland or jogging around your neighborhood, this cardio session will kickstart your fitness journey. 

Day 2… Ornament Obliques

Engage your core with a festive twist. Sit on the floor balancing on your sit bones and lift your legs off the ground. Hold a holiday ornament or small gift in your hands, and twist your torso from side to side, touching the ornament to the ground. This exercise targets your obliques and adds a touch of holiday flair to your routine.

Day 3… Stocking Stuffer Squats

Get your legs working with stocking stuffer squats. Fill a festive stocking with a few small items, tie it securely, and hold it in front of you. Perform squats, keeping your back straight and chest lifted. The added weight from the stocking will challenge your leg muscles and add a playful element to your workout.

Day 4… Mistletoe Meditation

Take a break from the hustle and bustle with a mistletoe meditation. Find a quiet space, sit comfortably, and focus on your breath. Imagine the stress melting away with each exhale. Take this time to rejuvenate your mind and body, promoting overall well-being during the busy holiday season. 

Day 5… Sleigh Ride Sprints

Turn your cardio up a notch with sleigh ride sprints. Head to a local track or open space and sprint for 30 seconds, followed by a 30-second rest. Repeat this interval training for a total of 15

(Continued in Part II…)

Fitness for All It’s Planksgiving Time – November Fitness Challenge

November brings Thanksgiving and all that delicious food can mean extra pounds this month. Combat those extra calories by joining in on this “Planksgiving” Fitness Challenge, which takes just mere seconds each day.

Happy Planksgiving! 

Day 1: 20 seconds

Day 2: 30 seconds

Day 3: 30 seconds

Day 4: 35 seconds/l

Day 5: REST DAY

Day 6: 40 seconds

Day 7: 45 seconds

Day 8: 45 seconds

Day 9: 50 seconds

Day 10: REST DAY

Day 11: 1 minute

Day 12: 1 minute

Day 13: 1 minute, 10 seconds

Day 14: 1 minute, 20 seconds

Day 15: REST DAY

Day 16: 1 minute, 20 seconds

Day 17: 1 minute, 30 seconds

Day 18: 1 minute, 30 seconds

Day 19: 1 minute, 45 seconds

Day 20: REST DAY

Day 21: 1 minute, 45 seconds

Day 22: 1 minute, 45 seconds

Day 23: 2 minutes

Day 24: 2 minutes

Day 25: REST DAY

Day 26: 2 minutes, 15 seconds

Day 27: 2 minutes, 15 seconds

Day 28: 2 minutes, 30 seconds

Day 29: 2 minutes, 45 seconds

Day 30: 3 minutes