What you do immediately after a gym session (post-workout) is every bit as crucial as what you do before it (pre-workout), even though it seems that many of us put a lot more effort into our pre-workout than we do with post-workout. If you don’t take on board the right nutrients after an exercise, or if you neglect to give your muscles enough time to recover before your next workout, all of the training you’ve done will count for nothing. You’ve simply worked too hard in the gym to make all of that effort redundant by failing to look after yourself following the workout.
Post-workout supplements help to repair damaged muscles, refuel your energy stores, reduce inflammation and minimise the likelihood of catching a cold/flu. Therefore, it’s vital to get some post-workout nutrition as you soon as you finish exercising, as well as taking another portion within 30-60 minutes of completing the workout.
This infographic from Supplement Mart (http://www.supplementmart.com.au/) has all the key points you need to know about taking post-workout supplements, as well as documenting the importance of muscle recovery after a workout and advising as to post-workout nutrition. Take a look at the infographic below to find out just what you should be doing when your workout is completed.
The differences between a high intensity workout and a moderate intensity alternative are stark. One study in Australia showed that a 20-minute high intensity workout burned six times more body fat than a steady start workout which lasted twice as long. Researchers in Norway found that a group performing a 16-week high intensity regime achieved 100% more of a decrease in fatty acid synthase than a group which performed a moderate intensity workout over the same time period.
High intensity interval training (HIIT) has become hugely popular for two main reasons. One, as noted above, is because it gets dramatic results. The other is because it can easily be worked into a busy schedule without any need to become a slave to expensive medium-term gym membership. Indeed, most HIIT workouts don’t require any equipment at all. It’s just yourself and a bit of space to perform stretches, or maybe go for a run.
If you’re thinking of starting out on HIIT, just remember to keep in mind that the exercises will most likely be tougher than anything you’ve tried before, so don’t overstretch yourself. Push yourself to your limits, yes, but know your limits. It’s essential to give yourself ample recovery time between workouts, as performing HIIT without being sufficiently recovered will provide no benefit whatsoever.
As many of you know Patient Talk is very interested in the best ways to exercise for various different medical conditions such as multiple sclerosis.
So we are very happy to share this infographic which provides some great tips to exercise. Not just about types of exercise which we have looked at before. But also tips for warming up and cooling down afterwards.
If you have any other suggestions please do add them in the comments section below.