What most athletes will tell you, as well as novices that workout on a regular basis, is that you need to rest in between your workout sessions in order to prevent damage to your muscle fibers. When you are exercising, and you are building muscle mass, you are actually tearing the muscles of your body. That is why it is important to take supplements such as whey protein which is loaded with amino acids, and also creatine which can help with the rebuilding process, so that you can accelerate muscle regrowth. Also understanding prohormones can greatly help in the speed at which you build muscle (read this guide if you're not sure where you can buy prohormones) - the difference some gym users see is astonishing.
So the better that you care for your muscles after working them, the faster you will build muscle mass, so you still need to rest in between each session. This will give time for the muscles to rebuild appropriately, helping eliminate the possibility of experiencing any type of temporary or permanent damage too.
The way that many bodybuilders workout, sometimes six days a week, is to do what are called push and pull exercises. There are certain exercises which require you to push weight, and others that require you to pull weight toward you, both of which use different sets of muscles. This way, if you do your push exercises one day, and your pull exercises the next, and you rotate them in this manner, you will actually get 48 hours of recovery time for your muscles in between your workouts, despite the fact you are doing this six days a week.
As with anything in life, taking a break is essential, whether you are taking a midday nap, or you are sleeping on a regular basis eight hours a day. Your body always needs time to recover, and the same is true for bodybuilding and muscle building. Use these tips to start building muscle faster than ever before using the strategies provided.
Water takes a while to work its way into your system. When you drink water after you run it takes a while to hydrate you and in that time you will feel thirstier. Drinking water before you run gives your body water to process while you are running and to replenish moisture lost to sweat.
Staying hydrated helps you to stay cool. When you drink water before you run you stay cool for longer during your run. This means that drinking water before hand can actually improve your running performance. Water also keeps you more hydrated than anything with sugar in it making it the best choice for staying cool.
Keeping your muscles hydrated can also improve your performance. When you cramp up or get a stitch in your side it is because your body needs something. Oftentimes this something is hydration (or possible oxygen - check your breathing). This kind of pain takes away from your performance causing you to stop and lose your motivation.
Drinking water before you run also aids in keeping you healthy on the inside. Sweat is impurities leaving the body. Your body needs hydration to sweat so not keeping yourself hydrated can keep you from releasing those impurities. Giving yourself fuel to sweat with running can actually improve the results you get from running and protect your body from damage.
Quenching your thirst is just one of the many benefits of water. Preventing you from becoming exhausted and causing yourself damage are two big benefits to drinking water before you begin. This small tip can help improve your performance and preserve your future performance as well.
When you run your muscles are constantly moving. If you don't stretch those muscles before you begin a hard run, there is a much greater likelihood that they may pull or tear. If you stretch them correctly before you begin your run, however, the chance of damaging your leg muscles is much less likely.
What is the best way to stretch before a run? Experts say to always start slow and work your way? into an extensive series of stretches. This will get your muscles warmed up, your heart beating and your blood pumping. It will also get you in the right frame of mind for a good, long run.
Never ignore this important step before any type of physical work-out, running included. It is very important that your muscles get warmed up, flexed and stretched out before you put them through the paces of a vigorous run.
Start by just holding out your arms and reaching for the stars. Next shake your arms out. Now work on your legs:? Bend your legs a few times before you get into your regular stretching exercises. Work your way into five minutes of exercises that stretch all the muscles in your body (here's some examples). When stretching before a run, concentrate first and foremost on your leg muscles.
Yes, there is nothing more exhilarating than a long run to relieve the tensions of a stressful day. Running is a great way to reduce that stress while at the same time burning calories and exercising your muscles. Just be sure that you begin with the necessary stretching exercises - or it could put you out of action for days, if not weeks!
Depending on weather conditions that can be everything from bitingly cold wind blasting your face - drying out skin and damaging it (every had wind burnt lips?). Right through to the more obvious sunburn. Our skins can generally only take a small amount of sunshine at a time without burning. Although that varies greatly by where you live and your skin type of course. Those with lighter or very pale skins will already be starting to burn by the time you've finished your stretches and warm-ups. And if you happen to be using any kind of skin whitening cream (such as this), then it's even more important. Yes, men do use these whitening products too, so this applies to everyone.
So if you're out running in the sun, do make sure you cover up wherever it's comfortable to do so. Personally I'm happy running in a cap, but some don't like to, in which case use plenty of sunscreen on your head (don't forget ears and neck). And don't neglect your arms, legs and hands. Some areas of skin aren't as sensitive so don't burn as readily, but if you're running for 4 or 5 hours, they will eventually burn too. If you do get burnt, despite your best efforts, then don't just 'tough it out' because you do need to treat sunburn.
But also protect your lips and your face too. You can get lip balms with sunscreens in them. And to protect your face form wind damage just apply a heavy layer of moisturiser before you go out - and yes, guys can do this too. You can buy fancy creams if you like or simply use something like olive oil - very effective and readily available.
The first thing you want after running is energy. Carbohydrates are a good source of energy and a banana can help restore you carbohydrate balance when eaten shortly after a run. This is because carbohydrates convert directly muscle fuel also known as glycogen.
Bananas have a huge amount of magnesium. This is important because magnesium is more important than calcium to keep your bones in good health. When you run you are putting lots of stress on your bones. Eating banana after your run can keep you in better health and keep your bones from breaking or weakening under stress.
The most commonly listed benefit of bananas is their ability to supply the body with potassium. Potassium is important for you for a lot of reasons and actually can make the entire process of running easier. One banana provides at least ten percent of the potassium you need in an active diet.
Preventing muscle cramps and keeping you hydrated are two of the important functions of potassium. It can also help regulate your nerves and keep you responsive. This makes potassium on of the most important components in a runners diet.
Finally vitamin B6 is found in abundance in bananas. This means that they keep your immune system strong and give you more natural energy. For better runs and a better running body this little vitamin is a major player.
When choosing your snacks after your next run consider this yellow fruit. Easy to grab on the go and chock full of benefits this smart choice could keep you running longer and smarter.