Posts Tagged ‘recovery’

Make the Most of Your Post-Workout Shower

Friday, October 12th, 2018

So, you already know all the benefits of taking a nice, relaxing post-workout shower, but are you making the most out of those showers?

shower fitness

You push yourself through each workout, becoming stronger, healthier, and happier with your growth and accomplishments. However, it’s important to not let all that hard work go down the drain. Here are some important post-workout shower tips that can step up your workout routine:

(more…)

Gym injuries: how supplements can aid recovery and boost performance

Thursday, August 16th, 2018

How’s your fitness regime going? In summer, most of us take our workouts a bit more seriously. But did you know that taking the right vitamins and minerals can help strengthen bone, build muscle, prevent injury, and aid recovery — ideal whether you’re into cardio or resistance training?  

workout performance

If you’re a regular at the gym, you need to ensure that your body takes in what it needs to perform. Don’t underestimate the importance of nutrition — check out how vitamins and minerals can help you push harder in your next work-out session. (more…)

Tips for relaxation after working out

Sunday, July 15th, 2018

Relax Fitness GirlAt Project Swole we are huge fans of post-workout recovery. Relaxation is a big part of recovery. You need to relax your muscles, ease your stress, and allow your body to heal. Today we would like to present a guest post written by a close friend of ours, who also owns and operates a Spa. Think of it this way, you go to a personal trainer to learn how to exercise, right? So we are bringing you this piece on relaxation, direct from a Spa industry professional. Sounds legit to us!

What You Must Do After the Workout – Relax…

The feeling that a person gets after working out is both exhausting as well as of being pumped. Getting tired is one of the reasons why a person must do something relaxing after an hour-long session of workout. Here are some of the things, which you can try out after a workout session: (more…)

The Importance of Balancing Workouts with Periods of Rest

Monday, April 16th, 2018

rest and recovery
It’s been a long cold winter and you’ve noticed you’ve gained a few inches, all in the wrong places. When the days are warm and sunny you’re out there running daily, hitting the gym and going to extremes trying to compensate for those lazy days where you didn’t feel like braving the cold.

Even a trip to the gym in below freezing temperatures keeps you indoors and unfortunately, overdoing it to compensate could be (and probably is) doing more harm than good. Here is some of what you need to know about the importance of periods of rest between workouts – strenuous exercise of any kind.
(more…)

Sleep Deprivation: Its Effects on Your Health

Friday, March 30th, 2018

Sleep Deprivation

Not getting enough sleep at night does more than make you feel groggy, cranky and unfocused in the morning. If you constantly toss and turn at night and wake up feeling fatigued, you may have a hindered ability to retain information and concentrate on your daily tasks. Lack of quality sleep is mentally draining, so it’s not uncommon for sleep-deprived people to have memory issues and mood changes as well.

Aside from the negative impact to your emotional state and mental abilities, there are a number of detrimental effects of sleep deprivation to your physical health. Adults who don’t get 7 to 9 hours of quality sleep at night on a regular basis are also more prone to a range of medical conditions, from high blood pressure to weight gain. Read on to know more about these effects so you can take steps to improve your sleep. (more…)

The Importance of Proper Recovery From Your Workout

Thursday, March 29th, 2018

While getting in enough exercise is essential to keeping healthy and in shape, the same is true of making sure you take time to fully and properly recover from your workouts. It might not always feel like it, but your muscles grow and your body’s health improves while you aren’t running, doing push-ups or lifting weights. It’s important to understand the specifics about what you have to gain by allowing your body to bounce back between workouts.

post workout recovery

Understanding What Happens While You’re Recovering

When you stop working out, what happens is that your body starts to adapt to the rigors of your exercise routine. Recovering properly ensures your body is able to build up your energy reserves so that the next time you exercise, you’ll be able to finish your desired workout rather than feel worn out 10 minutes into your routine. You might also damage tissue as you’re exercising, and taking enough time off allows your body to repair those tissues.
(more…)

Top Advice For Quality Massage Experience

Tuesday, March 13th, 2018

The purpose of having a body massage is to help a person relax, calm his body and mind. It is important that the massage room is comfortable and clean or else it can make one very unhappy. Creating the right environment and temperature in the new massage room plays a significant role in providing a ‘more than just expected massage.’

massage therapy

The massage therapist knows how to put pressure on the correct pressure points of the body. This helps in releasing all the tension in the muscles, nerves and calms the person. People go to a massage parlor with the expectation of feeling better and therefore it is necessary for the massage therapist to help the customer heal their body and mind.

Here is a some advise that you can keep in consideration before entering a massage therapy center: (more…)

Importance of Quality Sleep for Athletes

Thursday, August 31st, 2017

Fatigue makes cowards of us all

A lot of people are sleep deprived… Everything from last minute travel to anxiety prevents people from getting a good night’s rest on a regular occasion. While sleep deprivation is nothing uncommon, you’d be surprised to know just how many people don’t get enough sleep…

Last year, Pegasus Capital Advisors teamed up with ResMed and Dr. Oz to from SleepScore Labs, an organization that aims to enables us to understand our sleep and deliver the first clinically proven standard for measuring sleep in our homes.

Back in January, they organization conducted the largest sleep study in the history of the United States, which looked at sleep information from more than 20,000 people and a collective 1.5 million nights’ worth of sleep. And they discovered that sleep is chronically neglected by most Americans.

Just check this out – according to data from the study, almost 80% of US citizens aren’t getting the recommended amount of sleep each night. Moreover, men in the US average only 5 hours and 45 minutes of sleep each night, while women are slightly better, with 6 hours and 9 minutes. (more…)

Tips For Making Sure That You Are Not Over Training

Monday, July 17th, 2017

carbohydrates for recoveryAre you in the gym day in and day out, but feel like you just are not seeing results like you used to? Well, it is completely possible that you might be overtraining, which is a lot more common than you might imagine.

Overtraining means that you are training so hard your body does not have the time to rest and recover, as it normally should. This condition can lead to a slew of negative side effects, like muscle atrophy, motivational loss, and mood swings.

Overtraining can even diminish the results that you worked so hard to earn, so it is imperative that you never let this happen to you. Stick to the following tips and information to ensure that you never over train. (more…)

When Should You Push Through Knee Pain?

Friday, June 30th, 2017

Knee pain can impact many people, especially if you’re the type of person that rarely skips a workout. That sort of dedication is priceless when it comes to achieving your fitness goals, but it can also be detrimental to your health.
knee pain
Many people who are that committed to their fitness often continue to push themselves long past when they should stop and rest. Knees are some of the first casualties of an overactive lifestyle or improper form.

Given that, how can you tell the difference between when you need to take it easy and when you can just keep going?

The Type of Pain

First of all, no type of knee pain should be completely ignored. Pain’s function is to let us know that something is wrong and to compel us to avoid that behavior in the future. However, different types of pain indicate different things. (more…)