Recovering From Your Workout

Your post workout recovery is just as important as the actual workout itself. Let’s have a look at what you can do to recover faster and better after a strenuous workout

Take days off In-between And Don’t Overdo It

We have all grown up with the ethos of No Pain, No Gain, but this is a mindset that has been scientifically refuted time and again. Rather than driving your body past the point of no return. You should instead pay heed to what your body tells you during exercise.

Your goal shouldn’t be to shred your muscles each and every session. Muscle growth and development can actually be hampered rather than helped from too strenuous exercise.

It is just as important to take days off between exercises as your body need this time to rest and recover. You want your body to repair as much damage as possible before you should even consider exercise again. If your body is still sore from a previous session, take the day off, as much as it irks you. Your body will thank you in the long run.

High Protein And Cherry Juice

Some lean protein like eggs, chicken, raw nuts or beans are ideal for a post workout snack. This will help your body gather the nutrients and proteins it needs to repair your tired muscles.

Studies have also shown that cherry juice is an excellent post workout recovery drink so make that part of your recovery snack.

Use Proper Routine To Cool Down

Even though we are all aware that it’s a must to cool down after exercise, just like it is a must to play online casino games at River Belle casino, very few people actually set out a routine of cool down. With everyone’s high stress lifestyle, it’s already a mission just to fit in 30 minute for exercise and many feel they can’t afford another 10 or 15 minutes to cool down.

Obviously stretching prevents muscle soreness and damage, but it also helps you centre yourself and get ready for the rest of the day. This cool down gets your muscles ready for recovery. A cool down can include light jogging, stretching walking and more. It depends on the person and the type of exercise you are recovering from. Some simple yoga poses can cover many bases.

Use Heating Pads And Hot Showers

Heat is excellent for muscle recovery. While many professional athletes make use of special heating pads, you don’t need to make this additional expense. A hot towel works just as well and helps prevent muscle inflammation and tightness.

This can also be substituted with a hot shower after your workout. It is still a must though to perform your cool down exercises. There is nothing more unpleasant than a muscle spasm in the shower after a workout while you have soap in your eyes.

Take Anti Inflammatory Medication

While this certainly should not be considered a regular solution, if you are suffering form sore muscles post workout it may be a good idea to take some anti inflammatory medication to help with the pain and recovery.

The best way to even avoid this step totally is to follow the first two steps. Take things easy, do not overdo your training and make sure to do a full post workout cool down.

Exploring Exercise and Stress Relief

Exploring Exercise and Stress Relief

Everyone knows that exercising is one of the best ways to reduce stress.

When you exercise, your body releases endorphins, the hormones which fight it, and getting going physically will also assist in getting your mind off of any problems you may be experiencing.

This article outlines the top forms of exercise that will not only provide you with stress relief as you do them, but energise you for other activities as well. 

Give Yourself a Hand Up with High-Energy Activities

The benefits of aerobic exercises like running, spinning, roller-skating, and dancing include an increased heart rate.

When your heart rate speeds up, your body starts releasing endorphins, which are natural opiates that get you feeling good with no unpleasant side-effects to deal with.

These kinds of activities will quickly having you feeling better physically and mentally, and you can always reward yourself with a real money pokies game in order to get motivated when you first begin!

Feel the Flow with a Yoga Workout

Yoga is one of the best forms of exercise around when it comes to stress-relief. It involves moving and holding a series of poses, known as asanas, and combining these with deep breathing.

It is a mind/body exercise, and will not only bring your body up to pace in terms of fitness, but have you feeling calmer and more in control thanks to the mental benefits it offers as well.

Take Yourself in Hand with Tai chi

 Similarly to yoga, tai chi is a series of flowing body movements that work in conjunction with various breathing techniques.

While the movements are rooted in martial arts, they are intended to calm the mind and condition the body, not fight off ninja attackers, and this makes it a great choice for stress relief.

According to recent studies tai chi has the ability to:

  • Build bone density
  • Lower blood pressure
  • Boost your immune system
  • Ease the symptoms of conditions like arthritis and fibromyalgia

Another great benefit of tai chi is that, once you learn the various movements, you will be able to practice them from anywhere, which makes it a great option for those who travel frequently, for example.

Exploring Exercise and Stress Relief

Pick Up the Pace with Pilates

Pilates is a series of controlled movements and mat-based exercises that were named after the man who created them, Joseph Pilates.

They were designed to build your strength, increase your flexibility, and extend your endurance, all of which makes this anaerobic exercise a wonderful way to relieve stress.

The movements also tone your body, which not only has you looking better but feeling better too, and you can practice almost anywhere: a gym, a pilates studio, or at home.

Keep Calm with Kickboxing

Kickboxing is an excellent way to combat stress. It has you punching and kicking in a controlled environment, and, once again, combines a physical workout with mental discipline.

You will get a fantastic workout from a kickboxing class, and will find your balance improved, along with your flexibility and overall coordination.

It is also a great way to work out any frustrations you may be experiencing, and is a safe and healthy way to release anger and energy as you need to.

Get Fit With Basketball

I know, I really do know, that I am not going to be the next LeBron or Kobe (mainly because I am 5ft5 and my hand eye coordination has always been terrible) but basketball can be an amazing way to get in shape.

Asides from the fact that the rules for playing a pickup game in the park or at the gym are very simple; it’s a fun and fast game.  It’s easy to pick up an opponent or two and nearly everyone knows the rules.

The Unofficial Rules (in case you need to know)

  • No cherry picking players on your team
  • No bogus fouls
  • And if someone calls foul – respect them
  • Game point scorer gets to make free throw after
  • Do not try and be a constant scorer – team playing guys
  • bucket counts as ones only
  • Do not wear a full superstar basketball kit – people are not placing their best NBA bets on you – don’t be weird
  • Watch others play and learn the rules of your local court – and agree before hand on the rules

Here are the top seven fitness reasons to take up basketball as your go to for fitness:

One: Cardio

So yes, you are not LeBron, but you too will be running up and down the court, passing, dribbling, jumping and shooting. This all equals a great cardio workout, without the monotony of a treadmill or the high kicks of an aerobic step class.

Two: calories

While participating in a game, you are doing a large amount of aerobics, so you can expect to burn a significant amount of calories – from 600 calories and up!

And participating in this kind of exercise is an “easy” way to get so involved in a sport, that you do not notice the actual length of time spent exercising!

Three: motor skills

Spending time practicing you jump shots and free throws is incredible helpful in building your motor skills and coordination. For example, when you focus intently on dribbling the amount of concentration and fine motor skills required are exceptional.

And once you practice enough, your hand eye coordination becomes second nature – score!

Four: Strength training

Basketball is such a intensive physical sport, players often use the whole bodies defensively. So full body strength training is included (for free) when playing basketball.

For example, when on the defence, players could be pushing back against opponents using loads of muscles from their core to deltoids to talking smack.

Think of the leg muscles you will gain, as you basically do a squat each time you jump shoot. And your entire arms are used constantly to dribble or throw.

Five: Mental agility

The speed and agility required in the game of basketball, greatly helps players focus their attention, judge situations and make snap decisions when under pressure in a match. These are all great tools to apply in the “real world” as well.

Six: Stress reduction

Sport has been proven to be a great stress reliever for people, and basketball is no different. Not only will you get stress relief when playing a sport, being less stressed is great for boosting your immune system too.

And since it is such a social sport, the friendly competition and chance to talk with peers is an additional stress reliever.

Seven: Confidence

You too can be a legend…in your own gym. Great shots and epic team work skills is a great way to boost your self esteem. And the more you boost your confidence on court, the more that confidence is translated to off court.

The Beginners Guide To Fitness

Beginners Guide To Fitness

Once again another year has passed, and once again a bit more weight has been gained…sigh! And new years is fast approaching, so instead of making the usual annual commitment to weight loss and then flaking after week or two, try our top tips on getting and staying fit for 2018:

One: Think SMART (smart, measurable, achievable, relevant and timely)

Smart – plan this journey out, you need to have specific goals to achieve, so spend some time and do your homework. Even if you have to go to a trainer or a dietician, you need to figure out what will work for your body and implement it

Measurable – ensure you monitor your results; sometimes motivation can be lost when the scale goes up instead of down. But often muscles can cause you to become heavier, but if you monitor your measurements you will see the results more clearly.

Achievable – Do not fool yourself into believing you can get fit or loose 20kgs in two weeks, when you have done your proper research you will be able to implement a fitness program that will be achievable for you. do not sabotage yourself with extreme unreachable soul destroying goals

Relevant – ok so you want to run a marathon next year June, that’s a great goal. But do not train like your planning on beating the professionals and are going to win this your first ever marathon after spending their last 4 years playing real money slots on your couch.  So unless you have decided to become a professional athlete, make goals that suit you and your lifestyle.

Timely – be reasonable about the time it will take to achieve your goal. For example – I would like to run a marathon in 3hrs in June next year. Is this a reasonable goal? No, average amateur runners take between 4 to 5 hours to run a marathon, so if you attempt to push yourself into running it n three hours – you will damage yourself (and also not succeed)

Two: Diet

Once you have set up your SMART goals and are ready to begin, do not forget your diet:

– remember the 80/20 rule, 80% of fitness depends on your diet. So if you are eating 80% junk and exercising 6 days a week, you can expect t have some very poor fitness results. You cannot exercise enough to day to make up for that cheeseburger and fries!

– If you do see a dietician, implement their recommendations and stay on it! If you fall off the diet wagon occasionally, do not quit, carry on do some extra crunches, skip for ten minutes – you got this!

– Find food replacements – cauliflower instead of rice, zoodle noodles instead of pasta, butternut fries instead of potato fries.  The options these days are just as tasty as the originals, so do your research and find what you like.

Beginners Guide To Fitness

Three: Exercise

You do not have to jog or run or do aerobics or swim or any other type of exercise that makes you want to die (and quit). The options for exercise are varied, so if you ate running try weightlifting or swimming.

For myself, after a stressful day at work I really seem to enjoy punching – so my speed MMA box class is perfect for me. Find your favourite exercise (or exercises) ad work on them.

5 Body Weight Exercises to Get Ripped

Body Weight Exercises to Get Ripped

Your alarm goes off and you unknowingly turn it off, turn over, and go straight back to sleep. Perhaps an hour or two later you wake up in a flat panic, realising what has happened. Not only will you most likely be late for work, your gym time has been completely obliterated, and you spend the next 30 minutes cursing your stupidity.

This is of course only one example of how a plan to go to gym can go awry and some people no matter how hard they try simply can’t find the time to go to gym between personal, social, and work responsibilities. However, just because you can’t find the time to go to gym doesn’t mean you can’t get ripped!

These 5 exercises use your own body weight to help you get fit and ripped and can be done anywhere, anytime.

1. Reverse Crunch

Often people do traditional crunches incorrectly which leads to neck pain rather than working the abdominal muscles. The reverse crunch stabilises your upper back and neck, protecting them from possible injury.

  • Lie on your back on the floor with your legs fully extended in front of you, and your arms straight in the air
  • Roll your knees into your chest and then quickly press them up straight in the air
  • Use the same motion but in reverse to bring your legs back down to the starting position
  • You have completed one rep

Get Ripped body weight

 

2. Split Drops

This exercise is great for hamstrings, glutes, and quads, and will give you a better stretch reflex in your hamstring. You could even do these while playing on Gaming Club NZ!

  • Start with your feet together
  • Jump into a split squat with one leg in front of the other
  • You should not be doing a single leg lunge, but rather moving both legs simultaneously
  • Jump back to the starting position
  • Repeat for a total of 20 reps, alternating which leg drops in front

3. Stork Stance

  • Balance on one leg with your knee slightly bent, and your hips slightly flexed
  • Your other leg should ideally be extended slightly behind you at about a 45-degree angle from the ground, parallel to your torso
  • Extend your arms fully down towards the ground with your hands open and your thumbs pointed up
  • Lift your arms towards the ceiling and focus on squeezing your shoulder blades together to make the movement happen
  • Lift your arms as high as you can without extending your hips or falling over
  • Hold the same leg position and do reps by extending your arms

4. Monkey Push-Up

  • Start in a traditional push-up position
  • Press up and when your arms are fully extended, rotate and kick your left leg underneath your body and out to the right side, twisting your right leg over, and lifting your right hand to the ceiling
  • Repeat this motion with the right leg
  • Alternate sides for a total of 20 reps

5. Power Burpee

  • As with a traditional burpee, drop into the push-up position
  • From there jump into a squat position
  • Follow with a jump of about 6” into the air
  • Drop into a squat and immediately do an explosive tuck jump – jump as high as you can, pulling your knees up as high as possible
  • One rep has been completed

Why Running is the Cornerstone Of A Healthy Lifestyle

Why Running is the Cornerstone Of A Healthy Lifestyle

When it comes to having the right workout routine for you, the exercises involved will likely vary from person to person. After all, there are infinite personalities out there, and a number of different exercise combinations that can achieve the same ultimate goal; being healthy.

There is one common exercise, however, that almost all will have in their routine, and that exercise is running. Sure, there are different ways to go about achieving the cardio goals of running, such as swimming, or cycling, but ultimately many simply prefer to run.

Why? Because for many running isn’t just about working the body, and getting fit, it’s also about getting out into the fresh air, allowing one’s mind to be clear, and simply enjoying the basic pleasures that come with focusing on an enjoyable task.

And this is why running is the cornerstone of many healthy lifestyles.

Time Alone

Running can be the most relaxing part of the week, if approached with the right frame of mind. Yes, there can be a great deal of sweating, perhaps even a bit of panting and gasping, but running certainly doesn’t have to be a chore. Many will indeed find it difficult to enjoy an activity when driving ones body into the ground is the result. But running doesn’t have to be like this at all.

Instead, consider running to be a little holiday away from daily life. Turn off your phone, put on a pair of headphones, set out a simple course, and just enjoy the time alone. Out in the fresh air, nothing can touch you, and nothing matters but the task of reaching the finish line. In fact, it doesn’t even have to be running at all.

Why not just a brisk walk, with a few jogs along the way? Approach running from this angle, and it might just become your favourite time of the day. The fact that it’s also healthy exercise is just an added bonus.

Achieving Running Goals

On the other hand, just because something is relaxing and enjoyable, it doesn’t mean it can’t also be approached with a competitive attitude. Just like using a mobile casino no deposit bonus, you can still claim rewards from something that’s technically free!

Use your phone, or a smartwatch, to record your regular running times, and aim to beat your best time. You don’t have to destroy that time, but improving it even by a few seconds is a sign that you are getting fitter. And what could be better than the feeling that your body is reaching new levels fitness?

Over the months, as your times get better, and your body healthier, running should simply be part of your lifestyle. There should always be time to run two to three times a week, and that time should be something you look forward to, not something you dread.

Once running has become part of your regular weekly routine, it wont be long before you have more energy, feel lighter on your feet, and wake up feeling great. There is, after all, a reason that running is one of the most common exercises in the world.

7 Tips for Increased Endurance

Most people, when hoping to increase their endurance and stamina while working out, will often focus on cardio activities like running or cycling, but in truth this is only a small part of the endurance-building recipe. What most don’t realise is that it’s also necessary to increase strength, but these 7 training techniques will significantly boost your endurance and stamina.

1. Combine Strength Training with Cardio

In order to best challenge your heart and cardiovascular system, you should get as many muscles working as possible. Choosing cardio-only exercises will prevent you from building endurance, so it’s necessary to include strength days into your training. While most do cardio one day, and strength training on another, it’s a good idea to combine the two into one training day.

2. Reduce the Amount of Rest Time

While most men give themselves 30-90 seconds of recovery time between sets, if your goal is greater endurance and stamina, you will need to sacrifice some of this down time. Your muscles should be burning by the end of your sets and you should be breathing heavily and sweating – only take a break if you physically cannot continue.

Do a series of movements such as 10 each of pull-ups, squats, push-ups, and sit-ups and do 3 rounds back to back – breaking as minimally as possible.

3. Choose Fast-Paced, High Intensity Lifting

Using weights at an extremely rapid pace won’t necessarily increase your chances with sports betting NZ, but it will improve your strength and your endurance capabilities, as it’s one of the best ways to ignite your metabolism.

Doing an excessive amount of endurance-only training will actually slow down your metabolism as your body will start to eat away at muscle tissue.

4. Compound Movements Instead of Isolation

Examples of compound movements which require the use of more than one joint are squats, step-ups, push-ups, and pull-ups. These exercises will improve your endurance more than exercises which isolate specific muscle groups, such as bicep curls and leg lifts.

Isolated exercises aren’t going to stimulate your muscles enough to increase stamina.

5. Routine is Your Enemy

What many people don’t realise is that switching up your workout is the key to building endurance and stamina. The human body gets used to a workout routine after two weeks, so if you’re always running, try boxing instead. If you’re a cycling fanatic, switch it up by running stairs instead.

It’s important that you move your muscles in different ways to decrease the chances of developing overuse.

6. Say Yes to Hybrid Exercises

Hybrid exercises take two separate movements and combine them. Examples include: a ‘thruster’ is a squat with an added overhead press, jumping pull-ups, or lunges with bicep curls.

The more muscles you get working in one go, the more it will engage your heart muscles, which in turn improves your stamina.

7. Include Explosive Movements

If you’re looking to challenge your strength, endurance, and stamina simultaneously, it’s imperative that you include explosive movements which require a lot of energy. Once you become more explosive in your movements, you’ll notice that you actually start moving faster.

Try adding the following to your workout routine: burpees, box jumps, jumping knee tucks, and power push-ups.

How Fitness Affects Performance

How Fitness Affects Performance

There are many things that come to mind when we think about the value of exercise, but we mostly think about how it can benefit us on a physical level. This isn’t necessarily a good thing, as it implies that we are less worried about our health and more worried about whether we look good come summer time.

Thus, we thought it would be an important exercise to take not of what exercise can do for your body and lifestyle, which is why we’re going to take a look at all of the benefits that come with great levels of fitness, from an attractive physical appearance to improved mental performance.

Practice Makes Perfect

Let’s start with the more obvious benefit of employing a decent fitness routine and something most people are after – a great physique. This is something that comes with exercising regularly.

An added benefit, and possibly even more of an obvious factor, is that the more you exercise the better your physical performance will get. When you start to feel yourself getting fitter, you will notice just how much easier it is to go for that run, swim or cycle. After all, practice does make perfect.

A Fit You Is a Healthy You

Your health will also improve when you employ a fitness routine that you stick to, including important factors like lowered blood pressure and a healthier, better working heart.

You’d be surprised just how much going for a run regularly or even playing a game of football with friends could improve your overall health. Exercise has been known for helping with those that battle with sleep deprivation or even a bad back.

One thing you must take into consideration, however, is that it cannot simply end at improving your fitness, you will need to make sure that you take on a healthy balanced diet that further improves your performance in fitness and health.

Mentally Sound

Another way in which fitness can affect performance is on a mental scale, with many studies proving that it does a great job helping with concentration, whether you’re doing some work  or you’re playing Canada slots online.

What’s more, improved fitness can also help with sometimes crippling ailments, such as anxiety. In fact, a few studies have found that aerobic forms of exercise can actually reduce the anxiety that we experience on a daily basis as well as anxiety sensitivity, which means that exercise could essentially could help us be a little less reactive to physiological changes that come with high pressure situations.

Exercising boosts your mood, increases energy levels and could be the answer to your mental health problems, but it could also improve your performance in the workplace quite drastically. There are a few things that you can expect when you implement a fitness routine:

  • Your concentration will improve
  • You will notice your memory is a lot sharper
  • You will be able to learn a lot faster
  • You will noticed a prolonged mental stamina
  • Your creativity levels will improve
  • Your stress levels will decrease

To sum it all up, if you thought you couldn’t benefit a great deal from exercising more, you thought wrong.

Warm Ups Are Important – Fitness & Sports

Warm Ups Are Important – Fitness & Sports

Why Warm Ups Are Important

Completing a few warm up exercises is important for a number of reasons, from warming up your muscles to gradually increasing your heart rate. In fact, it can do a whole lot more for your body as well as your mind.

Whether you are going for a light jog around the block for the first time since high school, or you’re training for a marathon you’ve been planning to run for some time, a good warm up routine is imperative to ensure that you do your ultimate best, and avoid any injuries while doing so.

Always Be Prepared

Some solid advice in exercise and life in general, making sure you are always prepared is very important. It can be equated to driving your car in the dead of winter, where you have to warm up or you won’t get very far when you try to rev it up some considerably high speeds, and the same goes for exercising.

If you want to avoid pulling any muscles, you need to warm them up first. You have to prepare yourself physically if you want to ensure the best performance. This means gradually increasing your body temperature with a simple but effective warm up exercise.

Increase Your Blood Circulation

You’d be surprised at how important blood circulation is when engaging in a bit of exercise, regardless of how strenuous it may be. Just 5 or 10 minutes can help gradually increase the blood circulation in your muscles, ligaments and tendons.

Consider it like oiling a wheel that keeps squeaking, where you provide the many aspects of your physiology with a chance to start working together. With muscles warming up and helping you prevent injury and your ligaments and tendons increasingly becoming flexible, not warming up before working out would be a silly move.

Mental Warm Ups

Your mind is one of the most important aspects to any part of life, including something that appears as thoughtless as working out. This is especially true when getting involved in strenuous exercise that goes on for some time, such as a long hike or a marathon.

During these times your body will take on a lot of stress and adequate warm up activities actually help you deal with that stress a lot better. So, whether you’re referring to a 10km run, or in my case an afternoon spent playing online slots NZ from the comfort of my couch, being mentally prepared is imperative.

Warm Ups Vs. Stretching

Warm up exercising and stretching have often been grouped together, however, they are actually 2 very different principles in terms of proper exercising. While they are both very important in ensuring an optimal workout, warm up exercises increase your body temperature gradually and stretches are solely beneficial for your muscles.

Make sure you know the difference between the two, because stretching is not going to be enough for endurance sports and you very well may still end up with tears. The safest bet? Do both.

Top 3 Fitness Tests for Athletes – Know the Facts

Top 3 Fitness Tests for Athletes – Know the Facts

So, you’ve joined the impressive world of athlete training, or maybe you’d simply like to know more about the strong group of people that left you in the dust in high school track.

Either way, you’ve arrived at the right place because I’ve put together something of a guide to understanding athletes and the fitness testing that they have to go through in order to qualify for their chosen sport.

A Quick Introduction to Fitness Tests

Before we get started, I should just point out that I wasn’t one of the ones left in the dust as I mentioned before – I was the one trying to fake a sick note so that I didn’t have to run at all.

The point is, whether you consider yourself an athlete or not, you can benefit a great deal by coming to understand athleticism and the testing procedures they go through – especially considering the fact that it could give you some extra insight and help you win a bit of money on an event the next time you visit a CAD casino, after all stmaina is applied in every game.

Testing, Testing 1, 2, 3

Fitness tests come in a number of shapes and sizes, some of which are specifically designed for certain athletes and others that are appropriate for any and all athletes, such as the more commonly known anthropometric tests that include height, skinfolds and body mass.

It all depends on athletic discipline, but these tests are essentially designed to be able to determine the athlete’s cardiovascular fitness. If you’re looking for the most accurate tests, then you should be looking for the more structured ones, which are ultimately fitness tests that involve CD recordings with timed intervals and specific directions. Let’s take a look at a couple of examples.

1. 20m Multistage Fitness Test

Commonly known as the beep test, or in my case the bain of my high school existence, the 20m multistage fitness test is (to my disbelief) the easiest one that involves the use of a CD with recorded intervals.

20m Multistage Fitness Test -Fitness Tests for Athletes

You start at one end of the 20m stretch and have to cross it with every beep you hear. Athletes must cross before they hear the next beep and it gets tougher as you go, with the intervals between each beep getting shorter and shorter. They are then scored on the level they reach before the end of the test.

2. The Yo-Yo Intermittent Fitness Test

The yo-yo intermittent fitness test is a bit tougher, takes place over a 25m stretch that is divided into a 5m section and then a 20m section.

The Yo-Yo Intermittent Fitness Test - Fitness Tests for Athletes

This time, the athlete is expected to run the 20m stretch according to the beats, but when they get back to the starting line they must then walk or jog the 5m in 10s and return to the starting line before the next beep.

Again, the time between beeps will shorten, however, this time they are given a warning and removed after the second time they fail. They are scored on the number of metres they run.

3. The JAM Intermittent Fitness Test

The hardest of the 3, this test involves a triangular circuit with each side labelled either walk, run or jog. Athletes follow accordingly, but every 2 minutes or so they have to replace the run side with a 12m sprint.

JAM Intermittent Fitness Test - Fitness Tests for Athletes

The whole circuit must be completed before each beep and they are removed as soon as they fail. The participant will then be scored on the time it took to complete the circuit.