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.
Fitness for All 12 Days of Christmas: December Fitness Challenge
We all know the famous song “The Twelve Days of Christmas.” Well, this month we relive the 12 days of “Fitmas” and each day we will focus on adding a new exercise to our daily routine.
But just like the song, each day you will do the new days exercise AND the exercises of the preceding days.
For example, on the third day of Fitmas you will do pushups, straight leg hip lifts and the 20-second plank.
Merry Fitmas to you and yours!
The 12 Days of Fitmas…
Day 1: 20-second plank
Day 2: Straight Leg Hip Lifts
Day 3: Push-ups
Day 4: Reverse Sit-ups
Day 5: Triceps Dips
Day 6: Mountain Climbers
Day 7: Leg lifts
Day 8: Crunches
Day 9: Superman
Day 10: Lunges
Day 11: Calf raises
Day 12: Squats
Fitness for All Gobble til you Wobble: Thanksgiving Day Challenge
For most people, Thanksgiving Day is a day of family, football, and FOOD. But, this year, you can also kick off your day with another F word…
FITNESS.
Before you head off to that Turkey Trot, Turkey Bowl game or leave home to enjoy that delicious holiday meal, we offer this quick and easy “Gobble til you Wobble” workout.
Complete these exercises and then head off to enjoy the holiday with family and friends.
The “Gobble til you Wobble” Workout
- 60-second jog in place
- 30 alternating walking lunges
- 10 jump squats
- 15 burpees
- 60-second high knees
- 20 push-ups
- 30 bicycle crunches
- 30 calf raises
- 60-second scissor kicks
- 20 sumo squats
- 60-second plank
REPEAT. For the full workout, do all 11 steps three times. Modify as necessary.
Fitness for All Healthier by Halloween: October Fitness Challenge
Follow this day-by-day workout schedule to be healthier by Halloween.
Day 1: 100 Jumping Jacks
Day 2: 50 Squats
Day 3: 30 Burpees
Day 4: 50 Lunges
Day 5: 100 Jumping Jacks
Day 6: 60 Crunches
Day 7: 60 Squats
Day 8: 30 Tricep Dips
Day 9: 30 Push-ups
Day 10: 110 Jumping Jacks
Day 11: 70 Squats
Day 12: 30 Burpees
Day 13: 60 Lunges
Day 14: 110 Jumping Jacks
Day 15: 80 Squats
Day 16: 40 Tricep Dips
Day 17: 40 Push-ups
Day 18: 120 Jumping Jacks
Day 19: 70 Crunches
Day 20: 90 Squats
Day 21: 30 Burpees
Day 22: 70 Lunges
Day 23: 130 Jumping Jacks
Day 24: 100 Squats
Day 25: 45 Tricep Dips
Day 26: 50 Push-ups
Day 27: 140 Jumping Jacks
Day 28: 80 Crunches
Day 29: 110 Squats
Day 30: 40 Burpees
Day 31: 80 Lunges