Tips to Reduce Post Exercise Soreness

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#1 – Nutrition

It is absolutely crucial to eat after your workout, you have a maximum of 2 hours to efficiently absorb the necessary nutrients needed to repair muscles and aid your body in recovery. I know sometimes with busy schedules this can be difficult  because you may be always on the go. This can be something quick and cheap as long as you are proactive in your what you prepare. If you don’t eat you will lack the energy needed for a productive rest of day or for your next workout. You won’t get the most out of all your hard work if you don’t fuel your body and repair those muscles. I wouldn’t say you might as well not work out but don’t expect the same results from your body. Neglect can lead to injuries!

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[Book Review] Spark: The Revolutionary New Science of Exercise and the Brain

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Spark fell into my lap in my Jr year of college during my Principals of Movement for Individuals with Disabilities class. Like most college students who are assigned books for a class, I wasn’t expecting a interesting read at all. Couldn’t have been further from the truth, this is one of those books that you will not want to put down.

Spark: The Revolutionary New Science of Exercise and the Brain by John.J Ratley is a ground breaking investigation on the effects of exercise on the brain. The book reviles chapters on the most common diseases or disabilities in relation to the effects of exercise on these diseases or disabilities. John Ratley says that exercise “does what most psychiatric drugs do: It boosts levels of serotonin and norepinephrine.”

The book also looks at a newly discovered substance found in the brain known as the brains “miracle grow” called BDNGF ( Brain-derived neurotrophic factor) Continue reading →

Mix it up: Interval Cardio Training

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The traditional cardio session consists of a continuous 20-40 minute tredmill, bike, eliptical, stair stepper or maybe even a versa climber workout. This is all good and well if you are really getting after it  or maybe to flush your muscles of lactic acid. After a while this can get old and boring or even worse you stop seeing results in your fitness or weight levels. Interval training breaks up your lengthy cardio session into selected interval which is followed by a recovery period. Due to the intervals being shorter, each interval is done at a high intensity. Here are some reasons for trying out High Intensity Interval training to your training.

cardio-exercise-has-more-benefits-than-just-weight-loss

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Green Tea – Natures Health Drink

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Before I knew how nutritious green tea was for the body I was a huge fan of it. Now that I know how good it is for our bodies its not even a discussion what my drink of choice is. I recently picked up a huge pack of them from Costco the other day for a great price. Personally I enjoy it cold oppose to hot but thats because I’m not much of a hot drink person. If you do like it hot keep in mind that you don’t want to put scorching hot water on the tea because this will kill some of the nutritional ingredients.

Green tea is made from Camellia Sinensis leaves Green tea is quite simply one the easiest ways to help nourish your body in a bunch of ways. Green tea is said to be much more nutritional then black teas because of the processing method. Green tea isn’t fermented in the same way that black tea is which is why it contains so many anti-oxidants (Free radical warriors) and other nutrients.

greentea

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Get More Out of Your Bench/Chestpress

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Bench Press is probably the most common exercise in the weight room (unfortunately), everybody wants to have that monster bench. When ever I work out at the rec center/community center as apposed to my schools athletic complex I see people relentlessly trying to increase there max. Either by doing it everyday (fail) or trying to max to often (fail). This is a terribly misguided strategy, at least for people who have been lifting for a while. This is called your training age and as you get more experienced so does your muscles and nervous system.

bench-press

 

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