Archive for the ‘Recovery’ Category

How Much Rest Does My Body Need To Gain Muscle?

Wednesday, November 27th, 2019
How Much Rest Does My Body Need?

A common mistake made by those who are looking to change their body composition is overworking their muscle groups. Not giving your body enough rest can be counterproductive for both weight loss plans and weight gain goals. However, if your muscles are not getting significant downtime during a bulking period, your results can be drastically hindered. If you ever find yourself not able to pack on the pounds like you are wanting, you may need to work more rest days into your schedule. Here is everything you need to know to answer the question, ‘how much rest does my body need to gain muscle?’

(more…)

Post-Workout Recovery Tips

Friday, October 11th, 2019
post workout recovery

Exercise at any age is an essential component of maintaining good health. It can help you to lose weight, build muscle, and get stronger. To reap the most benefits out of your exercise routine, post-workout recovery is crucial. During recovery, tissue repair and strengthening occurs. Not taking the time to properly recovery can impede your progress and increase your risk for pain and severe injuries. No matter what type of exercise you prefer to do, here are a few tips for recovering after.

(more…)

What Mental Health Benefits Can I Get From Exercise?

Friday, July 26th, 2019
mental health female athlete

Exercise isn’t simply about muscle size and aerobic capacity. Of course, exercise can help to improve your physique and physical health, add years onto your life, improve your sex life, and trim your waistline. However, those are not things that motivate most people to remain active. You might be surprised to realize that you can get several mental health benefits from exercise.

Individuals who exercise on a regular basis have a tendency to do it because it provides them with a great feeling of well-being. They have a tendency to feel a lot more energic throughout their day, have sharper memories, sleep much better at night, are more relaxed, and feel more positive about their lives and themselves. It is a powerful medicine as well for numerous mental health issues.  

Exercising on a regular basis can have a very positive impact on ADHD, anxiety, depression, and other condition. It also gives your overall mood a boost, helps you sleep much better, improves your memory, and relieves stress. It also isn’t necessary to be a total fitness fanatic in order to enjoy the benefits. According to research, even modest levels of exercise can make a big difference. NO matter what your fitness level or age is, you can learn how exercise can be used as a powerful tool to help you feel better. 

(more…)

Best Ways to Repair Muscles After Exercise

Tuesday, July 16th, 2019
repair muscles after exercise

In this modern era, in order to cope up with the hectic routine and to deal with all the problems lying in front of you. You need to be physically fit and for that purpose, you need to work out and exercise on a daily basis. This does not in any way mean that you should stop resting and put unnecessary strain and pressure on your body. We should always have a strategy to repair our muscles after exercise.

You will need to give your body some time to relax and recover from exercise. Here we will discuss the importance of recovery, and strategies for maximizing recovery after working out and training.

(more…)

5 Home Accessories That Could Help You Sleep

Tuesday, June 25th, 2019

Sleep is the time we take to recharge; think about your phone; can it work for you if its battery is drained? If we don’t get enough uninterrupted, quality sleep, most of us end up tired, groggy, and even dysfunctional throughout the day. That’s why it’s important for our slumber space to be equipped with everything conducive to a good night’s sleep.

Today we list the top five home accessories that you can try to achieve the perfect shut-eye and wake up refreshed, ready to take on the day.

(more…)

6 Ways A Hot Tub Will Improve Your Wellbeing

Wednesday, May 1st, 2019
hot tub health

Throughout history, people have been bathing in hot water to relax, and soaking in a hot tub is a great way for us to continue this tradition. However, many people don’t realize that there are genuine health benefits to using hot tubs. Have a look at 6 of the ways that soaking in a hot tub everyday will improve your wellbeing.

(more…)

The Important of Active Recovery for Runners

Saturday, November 24th, 2018
  • Stretching your hamstrings and quads.
  • Maintaining proper posture.
  • Hydrating.
  • Being aware of your surroundings.

All of these things are important elements and rituals for runners to perform. They all support a healthy, safe, and productive workout where you can push your pace and strengthen your craft. But the rituals you perform after your runs and on your rest days are equally as important as what you do on the road. Active recovery is an essential part of any runners training program. Not only does active recovery give your body and muscles the time it needs to heal and strengthen, but it helps prevent injury.

active recovery runners

Depending on your pace, distance, and terrain, running is considered a moderate to high-impact exercise. That’s because running places strain on your feet, ankles, knees, hips, and back. When done correctly, running is a full-body workout that incorporates core strength and upper body stability. Working your body and all its muscles at the same intensity every day isn’t always best. But that doesn’t mean that you can’t exercise at all on your “rest” days”. In fact, you should perform some type of active movement 7 days a week. But knowing which type of exercise to do on your day “off” will help improve your performance the next time you lace up your running shoes.

(more…)

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…)

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…)