What is the best time of day for workout and exercise?
Our individual circadian rhythm and physiological aspects will affect how our workouts are optimized. If you don’t know when it’s your body’s best time to do a workout it is best to play around with time frames that might work for your schedule. Gaining consistency in a plan is most important, so if you are well rested, hydrated, fueled, and prepared in other ways, it won’t matter to your body WHEN you get exercise, but your body will thank you for getting it daily.
What should I eat before a workout?
Based on my education and research over the last 20 years, this answer hasn’t changed! Not all people want or can eat immediately before a workout, but they can have have a healthy meal 3-4 hours prior to working out. Eating a minimum of 30 grams of carbohydrates (such as a banana, oats, quinoa, a Kind Bar or something similar) within an hour of working out is a good plan if you are crunched for time. I go by this plan to prevent low blood sugar and workout optimization:
~100 calories 30-60 minutes prior to workout
~200-300 calories 2 hours prior to workout
~300-400 calories 3-4 hours prior to workout
What are some health tips for new runners?
Doing a dynamic warmup is essential to make sure the body is ready to perform. I have my clients do drills such as High Knees, Butt Kickers, Lateral Shuffles, Carioca’s, Deep Lunges with a variation of reaches, and punter kicks. Hydrating, properly fueling pre and post workout, rest, and variation are keys to running well and staying injury free. Focus on stabilization exercises that work the kinetic chain. Focus on activating your core while running for increasing proper mechanics. Focus on your stride being only as long as the strength and mobility of your muscles, in other words, don’t force a longer stride to run faster. There are many more tips, but these are some of the more essential ones for feeling good when running!
How much protein should be consumed after a workout?
The amount of protein for post workout fueling depends on the type of workout you do, your goals in muscle growth and maintenance, and your physiology. But, generally speaking, if you are taking in 20 grams of protein in a liquid form within 30 minutes of your workout, you will perform better the next day and recover more efficiently. Your body composition matters with this answer as well. If a person has 10% body fat and lift heavy, run hard, etc, they will need to bring a more precise amount of protein to the body than a person who just started working out, has 30% body fat, and might be inconsistent with fueling and working out. However, the more consistent, intense, precise, and progressive a person is, protein requirements increase for each pound of lean body mass and proper post workout fueling is essential for any goal. So, regardless of the experience with working out, overall nutrition, rest, and hydration all need to be factored in for post workout fuel to be optimized.
Why do muscles seem to deflate a day or two after a workout?
When a person works out, they might feel “pumped” afterwards for about a day. Blood flow and nutrients are being pumped into the muscles, therefore “pumping them up”. That’s why you might see people doing pushups or exercises before a photo shoot or movie. It is a temporary pump, unfortunately for some people who like the look and feel of a post workout pump. =)
Is HIIT effective for weight loss?
Absolutely, but there are many forms of HIIT. High Intensity Interval Training does not have to involve mountain climbers, burpees, or sprints. The more important thing to know is the science in the work to rest ratio versus the exercises involved. Not everyone can or wants to sprint to lose weight. My elderly clients are not able to do the “typical” HITT workout, but I create a unique and individualized version. Based on your personality and physiological abilities, what is possible AND challenging? Do you hate the stair master because it is hard? Great this is a perfect chance to push yourself in 1:1, 2:1, or ever 10 sec:30 sec ratios! Do something very challenging for one minute, do something easier for one minute. How do you gauge challenging? Well I use the RPE (Rate of Perceived Exertion method). For the RPE (1-10) method, I use the metaphor of, “pretend a lion is chasing you up a hill!” That would be a 10 on a 1-10 scale. Pretend you are gardening, that would be a 1 on a scale from 1-10. You get the picture! A 20 minute workout of 10 sec work: 30 sec rest interval example is one that would include sprints on a 10 second sprint with 30 seconds of rest (what I do for my elite athletes for tapping into a different energy system.) For my elderly I will have them do intervals with sandbell slams, pushups, and a lateral ball slam against the wall. Even though the “EPOC effect” is definitely a scientific term that exists, that is another whole topic that needs to be discussed and is useful when looking the whole picture of the human doing the HITT training.
Why does a person feel stiff after lifting weights at the gym?
DOMS- Delayed onset muscle soreness is the blood lactate concentration in your muscle cells. Lactic Acid is produced when the body has to do activities that do not require oxygen (anaerobic activity), rather glucose is broken down and oxidized to pyruvate faster than the body can process it. Damage to various muscle fibers, metabolic impairments, and fatigue impair muscle function, which happen when disruption of muscle fiber happens during DOMS. The best way to combat this are to stay rested, hydrated, pre and post fueled, and perform a pre and post workout warmup with movements that mimic/resemble the workout being performed.
Does running tone your body?
Muscles, which you use during running, eccentrically lengthen and concentrically shorten, but they do not “tone”. A muscle does not differentiate between body weight, a band, a free weight, or a machine. So let’s just say you trail run for example. Your nervous system and muscular system are more challenged with the variation of terrain, hills, and potential jumping over logs and river streams. When wondering if running will help you look better, the more variation of loads in your training, combined WITH rest, hydration, proper fueling, and rest, your body will have more often muscle “pumping”, lower adipose tissue (body fat), higher mitochondrial density (allowing you to train faster and longer), and a higher amount of muscle tissue. All of these components allow for a healthier looking physique, absolutely!
How do I get faster (in my sport) for excelling in competition?
I want to form my body to fit in clothes better, how do I do that?
I just had repair on my (shoulder, knee, back, etc), how can you help me?