SPORTS AND EXERCISE NUTRITION

Recover Correctly After a Run or Walk

Whether you're a newbie or a regular runner or walker, prioritising your recovery may serve you well for future exercise longevity. Warming Up  Your warm up is the starting point to a greater recovery! Recovery is generally associated with methods...

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Maximise Your Walking!

There are numerous ways in which we could improve our walking capabilities or walking fitness. The more obvious tactics are to walk more often, walk for longer or a combination of both. All three of these strategies are excellent, and you may have already tried those approaches. But let's discuss Intensity. Simply put, how hard is your body having to...

Walking Warm Up & Cool Down

    You're ready to start your walk. But have you prepared properly?   Try This 2-Minute Standing Warm Up   1. Front Leg Raises - 10 Reps each leg     1. In a standing position, use a support for balance. 2. Both legs are straight with a slight bend in the knees. 3. Swing the leg out in...

Boosting Male Fertility

  Seeking an alternative treatment when trying to conceive is more common than you may think.  According to a study, in nearly half of infertility cases, the male is shown to have less than desirable sperm quality (1). Whilst your physician may advise you to get in shape and lose a few pounds, studies have reported the benefits of varying...

Can Foam Rolling Improve My Recovery?

Recovery is a crucial part of the sport and fitness world and if recovery is not at an adequate level, performance and adaptive responses such as muscle growth can be negatively affected. Therefore, can a myofascial release (relieving tension within connective tissues such as muscles or fascia) in the form of foam rolling help improve that process?    Roam Rolling...

Focus on Sleep to Optimise Your Results

  The Impact on Training Firstly, quality of sleep is getting enough of it at the right times and without it performance related factors such as concentration, mood and response time are affected (1). The issues don't remain just cognitive, but also translates directly into physiological issues such as the possibility of muscle strength decrements. In addition, good sleep quality...

How Much Volume Do We Need to Build Muscle?

  The straightforward answer is that no one knows a specific amount of volume an individual should perform for muscle growth, but there is take away information that can be applied to being more productive when you workout! Volume in regards to exercise can be defined as the amount of sets, reps and volume load defined as sets, reps and...

Should I Take Caffeine Pre Workout?

Caffeine can be found in many forms with the creation of energy drinks, supplements and the ever so popular form of coffee and teas. Before deciding if you should use caffeine before a workout, understanding the basics of how it works will be beneficial. How it works Adenosine is created in the brain and attaches to the adenosine receptors and...

Should You Worry About Overtraining?

  Overtraining can be broken down into different sections (functional overreaching, nonfunctional overreaching and overtraining syndrome) and can be defined as an imbalance between training and recovery, leading to a decrease in training performance that lasts for several weeks to months (1). For the average gym user, overtraining should not be a worry and possibly applying more intensity to your...

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