We all know that exercise promotes adaptation, whether it is added muscle or improved fitness, we know that with enough training we improve. However, it is not only the training that makes us improve and adapt for quality nutrition and adequate recovery are equally as important. Without these two important ingredients there is no chance for the body to repair the damage created from training. This is a fundamental rule that is broken by the ignorant and enthusiastic person, or “gym junkie” as they are commonly known, who believes more training is all you need and fall into the trap of over-training. The fact you are reading this article already says you are more educated than most and recognize the value in finding ways to improve your recovery so you can get back to quality training as fast as possible. There are many things you can use to help you, and like training there is no “one size fits all” or a particular method that is best for everyone. There is only the best way for you. I find if you use multiple methods you give yourself a better chance of succeeding. So if one method is not right for you don’t worry about it and move on to the next. Okay so let’s get into it.
Why You Should Never Skip The Warm-Up Before You Workout
It still amazes me after 20 years of being a personal trainer just how many people skip the warm-up when they workout. It is seen as an inconvenience and a waste of time by many who think they can get straight out of the car and right working out at full capacity. If you watch any professional athlete prepare for their match or event, you will find they NEVER skip their warm-up for they know how important it is to their performance. Not only is the warm up pivotal to their sporting success, it is vital in preventing any unwanted injury that could derail their career. What does a good warm up consist of? Well, this can vary on many factors, such as if it is for a sport, gym, what age you are, and what injuries you may have. To help guide you on selecting the right warm-up routine for your body, we will explain the key things each warm-up must include and we provide several specific examples of what it would look like. Enjoy
When Is The Best Time To Stretch, Before Or After Exercise?
The importance of maintaining our flexibility or mobility of joints in order to move well is very important but just how is it best to do that. We have all been convinced that spending time holding static stretches is the best way and we should always do this before exercise to prevent any injuries. If there is one thing I have learned over the last 20 years of working in rehabilitation with people suffering severe injuries to elite athletes looking for sporting performance it is that there are no absolutes, there is no black and white, there is only a lot of grey area. And when it comes to stretching not only are many of the age old beliefs incorrect, but the exact opposite is what is required! But not always! This is definitely one of the most confusing topics to discuss, as many times I will contradict myself and say do not do this, and the very next minute I tell that is exactly what you should do! The reason for this contradiction is we are all very unique with what out body needs, we just have to be smart and listen to the signals our body is giving us. One thing is for certain we all need to devote some time to restoring optimal flexibility. How we might do this can vary a lot, which is what I will show you in this article.