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.
Beat the Winter Blah: January Fitness Challenge
This 31-day challenge is a great way to beat the winter blues and stay motivated during the long, cold January.
Day 1: 25 squats
Day 2: 10 burpees
Day 3: 30-second plank
Day 4: 10 push-ups
Day 5: 1-mile walk
Day 6: 25 walking lunges
Day 7: 30-second bridge
Day 8: 20 donkey kicks
Day 9: 50 high knees
Day 10: 2-mile walk
Day 11: 15 burpees
Day 12: 15 push-ups
Day 13: 150 jumping jacks
Day 14: 45-second plank
Day 15: 50 jump squats
Day 16: 30 jump lunges
Day 17: 45-second bridge
Day 18: 30 donkey kicks
Day 19: 20 push-ups
Day 20: 3-mile walk
Day 21: 60-second plank
Day 22: 20 single leg bridges
Day 23: 150 skiers
Day 24: 40 walking lunges
Day 25: 50 squats
Day 26: 20 burpees
Day 27: 60-second bridge
Day 28: 100 high knees
Day 29: 25 push-ups
Day 30: 75-second plank
Day 31: REST
Fitness for All “12 Days of Fitmas” – Part I
This month we celebrate “Fitmas” to the tune of the popular holiday song, “The 12 Days of Christmas.” A quick Google search can help you if you are not familiar with a particular exercise.
We wish you a Merry Fitmas and a Happy New Year!
On the 1st Day of Fitmas my trainer gave to me a push up on a Bosu ball.
On the 2nd Day of Fitmas my trainer gave to me 2 jumping jacks and a push up on a Bosu ball.
On the 3rd Day of Fitmas my trainer gave to me 3 bicep curls, 2 jumping jacks and a push up on a Bosu ball.
On the 4th Day of Fitmas my trainer gave to me 4 mountain climbers, 3 bicep curls, 2 jumping jacks and a push up on a Bosu ball.
On the 5th Day of Fitmas my trainer gave to me 5 kettle ball swings, 4 mountain climbers, 3 bicep curls, 2 jumping jacks and a push up on a Bosu ball.
On the 6th Day of Fitmas my trainer gave to me 6 single arm rows, 5 kettle ball swings, 4 mountain climbers, 3 bicep curls, 2 jumping jacks and a push up on a Bosu ball.
Continued in Part II…
Fitness for All: “Thanks and Planks” November Fitness Challenge
November brings Thanksgiving and all of that delicious food can mean extra pounds this month. Combat those extra calories by joining in on this “Thanks and Planks” 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
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