Connect with us

Sport

Mistakes to avoid after training

What are the most common post-workout mistakes? What can you do to recover faster? Check if you remember everything!

Published

on

You need about 3 min. to read this post
Jonathan Borba/unsplash.com

Are you sure you’re not making any post-workout mistakes? It turns out that even people who exercise frequently and intensely tend to forget about important recovery issues. Read our article to make sure you’re not skipping anything!

Skipping Stretching

Every workout should start with a warm-up and end with a series of stretching exercises. Exercise makes muscles tense and stiff, and joints have limited mobility. Stretching is supposed to reduce muscle tension, prevent contractures, and simply relax us.

Skipping this important step leads not only to soreness or discomfort during daily activities, but also more serious injuries.

Disregarding the post-workout meal

An equally important element in muscle recovery is the so-called post-workout meal. Giving it up is a huge mistake, although it would seem to be the opposite, especially during a diet. You may not realize it, but the human body treats training as a stressful situation – so muscle-building proteins are broken down. A post-workout meal inhibits catabolism, speeds up recovery, improves the effects of exercise and helps build muscle mass.

Remember not to reward yourself with unhealthy snacks – reach for healthy foods that contain sugars and protein

Giving up showers

The obvious reason to bathe after a workout is to wash off the sweat, and in turn, eliminate bad smells. But sometimes you just don’t have time for a shower or you just don’t feel like it and go straight to sleep. This is a mistake! Sweat on the body multiplies bacteria, causes itching and rashes. What’s more, a shower helps you calm down and recuperate your muscles. So don’t delay a visit to the bathroom.

Improper hydration

Drinking water during your workout is just as important as drinking it afterwards. So, don’t forget to provide yourself with the right amount of fluids while resting as well. By doing so, you will positively affect your vision, digestion, skin elasticity and blood circulation.

It is very important to refrain from consuming alcohol for at least two hours after exercising. High alcoholic drinks dehydrate the body, and besides, they contain a lot of calories.

Too little sleep

During sleep the human body not only recovers, but also gains muscle mass, produces hormones and burns fat. Therefore, having a late night or too little sleep (4-5 hours) has a very negative impact on your physical and mental well-being

What can you expect if you don’t rest long enough after training?

  • Lack of strength,
  • an increased craving for sweets,
  • fluctuations in appetite,
  • unsatisfactory diet results,
  • a disturbed metabolism.

To sum up, the moment you roll up your mat or leave the gym does not equal forgetting to train. To stay in shape, sculpt your body and feel healthy, you need to avoid the mistakes mentioned above. Then you will immediately notice a positive change in your well-being.

Main photo: Jonathan Borba/unsplash.com

Blue Whale Press Banner
Blue Whale Press Banner
Click to comment

Leave a Reply

Your email address will not be published.

seven + 3 =

Sport

Best ways to get sore muscles

Sourdough is a consequence of micro-damage to muscle fibers that can occur as a result of training. But what to do when pain impedes daily functioning? Read in our material!

Published

on

Workouts are a great way to strengthen your body and maintain proper muscle tone. However, there are times when after a workout, especially an intense one, you feel discomfort, sometimes severe enough that you can’t lift yourself out of bed or climb the stairs. What to do then? How can you help yourself? Learn proven ways to treat post-workout muscle soreness!

Food

Relieve the symptoms of DOMS, or delayed post-workout muscle soreness, with foods rich in antioxidants, first of all watermelon, which contains citrulline. This non-protein amino acid helps reduce soreness and accelerate muscle recovery. Pineapples, ginger rhizome and cherry juice also have strong anti-inflammatory properties.

Curcumin and trance

The curcumin contained in the perennial herb has analgesic and anti-inflammatory effects. It also has strong antioxidant properties. Curcumin promotes faster muscle recovery after strenuous exercise. Analogous effects are shown by Omega-3 fats and cod liver oil.

Milk proteins

In 2017, a study was conducted that proved that milk-based protein nutrients remove pain caused by micro-damage to muscles and connective tissue, including from overly intense training. Protein nutrients in concentrate or isolate form contain 40 to as much as 90% milk proteins. Milk proteins consumed in the form of nutrients not only reduce DOMS symptoms, but also prevent them.

Warm baths and Epsom salt

You can also prevent the feeling of discomfort by providing warmth to your muscles immediately after your workout. You can apply a towel wetted in warm water to your body, use a thermos, or even better: indulge in a warming bath. If you opt for a bathtub, add a little Epsom salt to your bath, which relieves inflammation and pain caused by too much training. Such a bath will not only relieve pain, but also affect your mood.

Impact of cold

It turns out that cold compresses are equally helpful in removing post-workout muscle soreness. Cold compresses eliminate swelling and calm the nervous system. Use bags of ice or frozen products. However, avoid direct contact of ice with the skin. If your body is up to it, soak in a tub of cold water.

Massages

Self-massage is also good for soreness, reducing muscle pain and improving flexibility. All you need to do is put a roller under the sore area and perform longitudinal rolling. Or you can always use the services of a massage therapist to loosen up sore areas and get them working again. You will achieve the greatest effectiveness if you undergo a massage no later than two days after training.

Repeat workouts

Muscle soreness should not be a reason not to continue exercising. DOMS is a normal bodily response to stress that your body needs to adapt to. If you don’t abandon exercise and keep up the intensity, you can be sure that once the pains subside, they won’t return. However, if they are so severe that you can’t exercise as before, slow down a bit, reduce the load, or for 2-3 days do exercises aimed at developing other muscle parts.

Cooldown

After a workout, the body needs relaxation and relaxation exercises to even out breathing and calm the heart rate. Calm exercise after a workout will give your muscles an uninterrupted blood supply to remove lactic acid and prevent sourness. Instead of exercising, you can go for a walk or jog on a treadmill for 10 minutes at a brisk pace.

main photo: unsplash.com/Karsten Winegeart

Blue Whale Press Banner
Blue Whale Press Banner
Continue Reading

Sport

Reasons to Choose Men’s Running Shoes

The benefits of men’s running shoes are often overlooked, but there are several reasons why men should choose these athletic shoes in particular over women’s running shoes or other types of sneakers. Here are four reasons why men should choose to wear men’s running shoes every time they go on a run.

Published

on

The benefits of men’s running shoes are often overlooked, but there are several reasons why men should choose these athletic shoes in particular over women’s running shoes or other types of sneakers. Here are four reasons why men should choose to wear men’s running shoes every time they go on a run.

They are designed for your foot

Running shoes are designed for your foot and have been designed over time to be able to provide the maximum amount of cushioning and support. Some running shoes even have extra features, such as gel inserts in the heel, that will help your feet feel better after a long run. It’s important to choose a shoe that is right for you and based on what you plan on doing in it- a running shoe is not going to be comfortable if you plan on wearing it around casually. If you need help choosing one, take into consideration the following: 

What kind of runner are you? 

How much do you weigh? 

What surface type do you run on?

They have extra support

Running shoes for men are different from women because they have extra support in the area that is more prone to injury. This area is often called the heel counter, which sits at the back of the shoe, and has a T-shaped piece of foam or plastic that helps maintain a normal gait. The heel counter provides stability and helps absorb shock, so it can help prevent injuries such as iliotibial band syndrome (ITBS), Achilles tendonitis, and plantar fasciitis. If you’re male and suffer from any of these conditions, get fitted for running shoes specifically designed for men.

They are comfortable

Finding the right running shoes is important. There are a lot of choices out there, but finding the right ones for you can be hard. If you’re a man and looking for running shoes, here are some things to consider: 

– You’ll want something that won’t give your feet any trouble 

– A shoe with good support will help prevent injury 

– A shoe with a good grip will keep your feet from slipping on the ground 

When it comes down to it, what kind of shoes you choose come down to personal preference and individual needs. What might work for one person may not work for another because everyone has different wants and needs when it comes time for them to pick out new shoes.

They help you run faster

No matter what your running goals are, the right pair of shoes can help you reach them faster. The benefits of wearing running shoes for men include support for your arch and a snug fit that protects your toes from stubbing. In addition, it is important to wear good quality running shoes because they help reduce the risk of injuries like plantar fasciitis and runners knee. Plus, wearing a well-made shoe will improve your performance as you’ll be able to run faster with each stride.

main photo: unsplash.com/Malik Skydsgaard

Blue Whale Press Banner
Blue Whale Press Banner
Continue Reading

Sport

The Best Big and Tall Cycling Jerseys for a Comfortable Ride

To enjoy the full benefits of cycling, you’ll need to find cycling clothing that fits your body type, including big and tall cycling jerseys and shorts designed specifically to accommodate larger cyclists. Here’s what you need to know when shopping for extra-large bike jerseys and shorts.

Published

on

To enjoy the full benefits of cycling, you’ll need to find cycling clothing that fits your body type, including big and tall cycling jerseys and shorts designed specifically to accommodate larger cyclists. Here’s what you need to know when shopping for extra-large bike jerseys and shorts.

Everything you need to know about cycling jerseys

Cycling jerseys are designed to fit snugly, so they don’t flap in the wind while you’re cycling. The jersey’s tight fit is accomplished with stretchy material that conforms to your body, so there’s no baggy fabric flapping around as you ride. There are two main styles of cycling jerseys: short sleeve and long sleeve. A short-sleeve jersey has sleeves that cover the rider’s upper arms, but it leaves the forearms exposed. Long-sleeve jerseys provide more coverage and typically have full-length sleeves that reach all the way down to the wrists or hands.

How to choose the best jersey

When it comes to cycling apparel, there are some important factors that you need to consider before purchasing. The first is the cut of the jersey. Some jerseys are cut longer than others, meaning they extend past your waistline while on the bike. This can be advantageous because it will help with aerodynamics and provide more coverage. However, this style may not be as comfortable to wear when you aren’t riding your bike.

Secondly, think about the type of fabric from which your jersey is made. Fabric can vary anywhere from lightweight mesh to heavier-weight fabrics such as cotton or wool. The type of fabric you choose will largely depend on what climate you live in and what level of activity you do when wearing a jersey.

How to wear your jersey while riding

Take your new jersey out for a test ride so you can ensure the fit is right. The best way to do this is to put on your cycling shorts, tuck in your jersey, then hop on the bike. You want to make sure that it’s not too tight around the chest or stomach area because it will restrict breathing while riding. You also want to make sure you have enough room in the back and arms so that it doesn’t feel constricting. If there are any problems with the fit when you’re wearing it like this, chances are they’ll be an issue when actually riding as well.

Styling your cycling jersey

Comfort is key when you’re cycling in the hot sun, so make sure you wear clothes that will keep you cool. The first layer of clothing should be breathable, like a wicking shirt made with synthetic fabrics to help with sweat absorption. If it’s not too hot outside, try wearing shorts or tights under your jersey. And don’t forget to protect your eyes from the sun’s harmful rays by wearing sunglasses or goggles while cycling!

Washing your cycling jersey

If you are looking for the best big and tall cycling jerseys, then it is important to know how to wash them. The first step is to take the jersey off of your body in order to avoid getting any dirt or sweat on your skin. Next, use a gentle soap-free detergent and machine wash the jersey with cold water. Hang dry the jersey if at all possible. If you need to dry it in the machine, use a dryer sheet to help keep static electricity at bay. It is also advisable to turn the garment inside out before drying it so that it will not lose its colour. Finally, when you put your jersey back on again make sure that it fits snugly around your shoulders as this will prevent irritating chafing.

main photo: unsplash.com/Dmitrii Vaccinium

Blue Whale Press Banner
Blue Whale Press Banner
Continue Reading

Popular