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Recent Bodybuilding Articles
Showing posts with label stretching. Show all posts
Showing posts with label stretching. Show all posts

Seven Ways To Recover Faster


Chill out
That doesn't mean kicking your trainers off, pouring a beer and settling down with a box set. Researchers recommend extreme temperature changes to repair damaged muscles, reduce swelling and flush out lactic acid. Try a five-minute jog or stretch, six minutes of alternating hot showers (37-43°C) and ice baths, six minutes of cycling, walking or stretching at low intensity, finishing with a final chilly two-minute ice bath.

Aim high
Although low glycaemic index (GI) foods help to maintain energy levels during the day, high-GI foods - such as white bread, watermelon and raisins -are best straight after exercise because they release glucose into the blood.

Protein power
Have a combination of protein and carbs within 30 minutes of your workout. Carbs spike insulin levels in your blood, which shuttles protein into fatigued muscle cells. Protein is essential for repairing these damaged muscle cells.' Studies recommend a carbohydrate/protein ratio of four to one.

Stretch it out
Finish your workout with a stretching routine to improve the elasticity of your muscles. Maintaining a stretch for 30 seconds will give you the maximum length gains to reduce tightness the next. It will also flush out waste products. When you stretch a muscle it constricts vessels to squeeze out the excess lactic acid that causes stiffness.

Get a rub-down
A post-exercise massage prevents delayed onset muscle soreness. Massage relieves tension in muscles after weight training, which reduces pain. A massage two hours after hamstring exercises reduced the intensity of soreness 48 hours later.

Recovery Methods
Roll with it
If you can't convince your girlfriend to hammer your hams, foam rollers are a useful self-massage tool. Rollers can be used to loosen tightness in the iliotibial band, calves and quads and stretch the spine out

Drink Water
Rehydrating is crucial. Your body requires extra water for two to three hours after exercise. It is recommended drinking 1.2 to 1.5 times the weight of fluid lost during exercise. Hit the scales before and after your session and drink the requisite amount.

Female Fitness: How To Design Your Workouts


Essential Elements
Make sure you include the following elements in your weekly program: three to five cardiovascular workouts; two to three strength workouts and one to three stretch and balance sessions.These sessions should each be a minimum of 20 minutes, which does not include your warm-up and cool-down. You can focus on just one of the above elements for 20 minutes or put all three Into one session. Don't worry too much about which element you do during your sessions, just listen to your body and do the type of workout you feel your body needs most. All this may sound time-consuming, but your minimum workout time is just three hours a week -with 163 hours in a week, anyone can do this' The key is to increase the length of your workouts when you have time and stick to the minimum on busy weeks.

Cardio Sessions
Unless you're new to exercise, your cardiovascular workouts must be vigorous. Work up to a level where your breathing is heavy and you can only talk for a sentence or two. Your heart rate must stay up throughout the session and you should feel tired but energized by your workout. If you're new to exercise, build up to this level over four to six weeks. Include at least three types of cardiovascular training every week: a long session of 40-60 minutes; a medium session of 30-40 minutes and a short session of 20-30 minutes. Push yourself as hard as you can in the time you have. The shorter the session, the higher your intensity should be. Try interval training for shorter workouts and group sessions or partner sessions for longer workouts to boost your motivation.
Female Training

Strength Sessions
There are three essential Ingredients to effective strength training: consistency, progression and muscle overload. Find a workout you can stick with. If you find the gym boring, build up your strength using another activity, such as yoga, Pilates, group classes and sports that require "power and pull" such as water sports, climbing, racquet sports and martial arts. To get results, you should feel muscle fatigue in most parts of your body. To progress, you need to increase your intensity every three to four weeks and overload your muscles by working with good technique so you can safely and effectively challenge all the main muscles in your body. If you're new to this, ask an instructor for advice.

Stretch and Balance Sessions
Stretching helps prevent injury and helps you learn more about your body's strengths and weaknesses. At least once a week, dedicate a minimum of 20 continuous minutes to balancing and stretching. You can make this a part of your strength sessions, do a power Yoga or Pilates session or simply stretch in your living room, focusing on areas of your body that feel tight or weak.
 
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