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.
Heavy Sleeping: How Weight Training Impacts Sleep
“Early to bed and early to rise makes a man healthy, wealthy and wise.”—Benjamin Franklin. We all know that getting a good night’s rest is important for your body, as is eating healthy and exercising. When you get the right amount of sleep, you manage to maintain optimal health and well-being. Adequate sleep enables you to have enough energy to be productive during the day, which is why there’s a relationship between exercising and sleep. Exercising offers excellent advantages that help us overcome a number of sleeping-related difficulties. Studies show that it can reduce insomnia, stress, and the anxieties that can keep you tossing and turning throughout the night. Weight training in particular requires an enormous amount of energy. If your sleeping patterns are poor, this can greatly affect your workout routine. In this article, you’ll learn the benefits of sleeping sufficiently and how it correlates with your weight training.
Which Is Better For Muscle Recovery – Whole Foods or Protein Shakes?
I think most people are aware of the need to eat quality protein to help the body build and repair muscle but one question that often comes up is whether protein shakes are better than real food. The short answer is yes protein shakes are in theory better for being a liquid form you can drink it gets to the muscles faster than eating food which needs to be broken up, digested and then distributed to the muscles. The longer answer is it is may not be the best solution for every person as there is a lot more protein than you think. In this article we look at the various things you need to consider before drinking shakes.
How To Avoid Over-training & Maximize Your Training Efforts
As a person who has had a strong passion for sport and exercise all my life, I have made many mistakes that led to injury and pain that could easily have been avoided. For the past 20 years I have worked closely with many clients as a trainer and seen countless others make these same mistakes. The desire to get the most out of my own body and also my clients, motivated me to learn as much as I could about the best methods and strategies to deliver great training results without the risk of more pain. Many of you reading this article are like me, trying to find the missing ingredient or magic formula to maximize performance success. With such a determined focus on progression and performance it is easy to begin to push too hard, train too long or simply do way too much. It is in our nature to strive for perfection and often we are led to set goals that may be out of reach. While we can work to achieve our potential, we must always consider our abilities and our limitations and avoid the danger of over-training which can be a serious problem to your health. It can lead to decreased performance, decreased energy, depression, and potentially serious injury. Stress, nutrition, hydration, training, practice and, competition schedules, rest & recovery are all important factors to be carefully considered and organized in order to avoid over-training. In this article, we will give you some great ideas and knowledge to avoid the mistakes I and many others have made.