Digging Deeper on Dietary Supplements with Nick Milazzo

CSP Elite Baseball Development Podcast: Digging Deeper into Dietary Supplements with Nick Milazzo

By Eric Cressey on August 18, 2022 at 5:25 am

We’re excited to welcome Examine.com editor Nick Milazzo to this week’s podcast. In Nick’s role, he reviews research in the areas of health and human performance, particularly involving dietary supplements. Some of the observations in this interview will blow your mind and make you take a closer look at the supplements you take and recommend.

Rather than a sponsor for this podcast, I’m going to encourage you to check it out Check out 2.0, updating their flagship offering just launched. Test offers unbiased reviews of supplements with no conflicts of interest, distilling thousands of studies into actionable insights. They also include monthly updates on the latest research, helping you stay on top of what’s new in the industry (and get CEUs in the process). Through 8/25, you can get a big discount as one of my listeners http://examine.news/cressey.

Podcast feedback

If you like what you hear, we’d be thrilled if you’d consider subscribing to the podcast and leaving us an iTunes review. You can do so here.

And, we welcome your suggestions for future guests and questions. Just email [email protected]

Thank you for your continued support!

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» Exercise of the week: Bear push-ups

Exercise of the week: Bear push-ups

By Eric Cressey on August 14, 2022 at 5:57 am

Today’s guest post comes from Cressy Sports Performance Coach, Ethan Dyer.

The bear push-up is an upper body movement we have been using with our athletes who struggle to find effective shoulder internal rotation and traditional extension during push-ups from the floor or fixed cable presses.

Typically, in pitchers, we see a gradual loss of gross internal rotation over the course of a career and sometimes over a season. This is mainly due to bony adaptation (humeral retroversion), but also due to adaptation to the stressful stresses encountered on the arm – particularly the mound – during throwing. While loss of external rotation in throwers is usually more of a problem than loss of internal rotation, any loss of speed should actually be addressed – and this drill (as part of a broader program) can help offset the gradual loss of IR that we’re seeing. .

When we place the athlete in flexion at the hips and knees, we are engaging them in what we traditionally think of as anterior pelvic tilt and gross extension. We give them a good opportunity to do some traditional bending through the upper back in a way that should allow as much internal rotation and extension as possible through the press.

There’s more value here – in wrist extension, some throwers lack the necessary internal rotation with their distal arms and hands to perform effective push-ups from the ground. By using a barbell, we can mitigate this problem while simultaneously biasing the excess internal rotation in the shoulder due to the pronounced grip.

All of this combines to make the bear push-up a great choice for throwers who need a little more internal rotation in their shoulders, while getting some pressing volume with an accessory-type movement. If your push-ups don’t look right, or have trouble finding good scapular movement around the rib cage, even after cue ups, give these a shot. Depending on the rest of the day, you’re looking at something like 2-3 sets of 12-15 or 3-5 sets of 6-8.

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» CSP Elite Baseball Development Podcast: Understanding and Managing Workload

CSP Elite Baseball Development Podcast: Understanding and Managing Workload

By Eric Cressey on August 11, 2022 at 4:41 am

I’m flying solo for this week’s podcast, because I wanted to tackle a hot topic in modern professional sports: workload management. Make no mistake about it, though: this topic has enormous applicability at all levels of baseball, from Little League to MLB. Before we get to that though, a special thanks to the show’s sponsor, Athletic Greens. the head http://www.athleticgreens.com/cressey And you get a free 10-pack of Athletic Greens travel packets with your first order.

Sponsor Reminder

This episode is brought to you by Athletic Greens. It’s an all-in-one superfood supplement containing 75 whole food ingredients designed to support your body’s nutritional needs in 5 key areas of health: 1) Energy, 2) Immune, 3) Gut Health, 4) Hormones support and 5 ) healthy aging. the head www.AthleticGreens.com/cressey And claim my special offer today – 10 free travel packs – with your first purchase. I use this product daily and recommend it to our athletes as well. I would encourage you to give it a shot – especially with this great offer.

Podcast feedback

If you like what you hear, we’d be thrilled if you’d consider subscribing to the podcast and leaving us an iTunes review. You can do so here.

And, we welcome your suggestions for future guests and questions. Just email [email protected]

Thank you for your continued support!

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» CSP Elite Baseball Development Podcast: Reid Detmers

CSP Elite Baseball Development Podcast: Reid Detmers

By Eric Cressey on August 4, 2022 at 4:07 am

We welcome Los Angeles Angels pitcher Reid Dettmer to this week’s podcast. Reed is one of the most talented young pitchers in the game today, and you’ll quickly realize that’s no accident after listening to this podcast. He has taken a very calculated developmental path that many players, coaches and parents can learn from. We discussed his transition from college to pro ball, how his pitch mix has evolved and — of course — his recent no-hitter.

A special thanks to the sponsor of this event, Athletic Greens. the head http://www.athleticgreens.com/cressey And you get a free 10-pack of Athletic Greens travel packets with your first order.

You can follow Reed on Twitter @ArditMars And on Instagram @riddetmars.

Sponsor Reminder

This episode is brought to you by Athletic Greens. It’s an NSF-certified all-in-one superfood supplement with 75 whole-food source ingredients designed to meet your body’s nutritional needs in 5 key areas of health: 1) Energy, 2) Immunity, 3) Gut Health, 4) hormone support, and 5) healthy aging. the head www.AthleticGreens.com/cressey And claim my special offer today – 10 free travel packs – with your first purchase. I use this product daily and recommend it to our athletes as well. I would encourage you to give it a shot – especially with this great offer.

Podcast feedback

If you like what you hear, we’d be thrilled if you’d consider subscribing to the podcast and leaving us an iTunes review. You can do so here.

And, we welcome your suggestions for future guests and questions. Just email [email protected]

Thank you for your continued support!

Sign-up for our free baseball newsletter today and get instant access to a 47-minute presentation from Eric Cressey on personalizing the management of overhead athletes!


Key considerations across all sports with Mike Robertson

CSP Elite Baseball Development Podcast: Key Considerations Across the Game with Mike Robertson

By Eric Cressey on July 28, 2022 at 4:38 am

We welcome strength and conditioning coach, author and speaker Mike Robertson to this week’s podcast. Mike is a longtime friend from whom I have learned a lot, and in this chat, we discuss the similarities between all sports in terms of evaluation, programming, and coaching. We talk about training young athletes, development coaches, and the never-ending pursuit of “good” in a dynamic industry.

A special thanks to the sponsor of this event, Athletic Greens. the head http://www.athleticgreens.com/cressey And you get a free 10-pack of Athletic Greens travel packets with your first order.

You can follow Mike on Twitter @RobTrainSystems And on Instagram @RobTrainSystems. Or, visit his website, www.RobertsonTrainingSystems.com.

Sponsor Reminder

This episode is brought to you by Athletic Greens. It’s an NSF-certified all-in-one superfood supplement with 75 whole-food source ingredients designed to meet your body’s nutritional needs in 5 key areas of health: 1) Energy, 2) Immunity, 3) Gut Health, 4) hormone support, and 5) healthy aging. the head www.AthleticGreens.com/cressey And claim my special offer today – 10 free travel packs – with your first purchase. I use this product daily and recommend it to our athletes as well. I would encourage you to give it a shot – especially with this great offer.

Podcast feedback

If you like what you hear, we’d be thrilled if you’d consider subscribing to the podcast and leaving us an iTunes review. You can do so here.

And, we welcome your suggestions for future guests and questions. Just email [email protected]

Thank you for your continued support!

Sign-up for our free baseball newsletter today and get instant access to a 47-minute presentation from Eric Cressey on personalizing the management of overhead athletes!


» Improving Movement: Position vs. Pressure

Improving Movement: Position vs. Pressure

By Eric Cressey on July 23, 2022 at 6:47 am

About 15 years ago, I attended a two-day course with Dr. William Brady, a respected chiropractor and manual therapist in the Boston area. During the event, he said:

“Biomechanics is a combination of physics and biology. Put another way, it is the study of loads applied to human tissue.”

It was the most succinct and comprehensive definition of biomechanics I had ever heard, so I frantically jotted it down in my notes—and to this day I keep it in the back of my mind every time I evaluate a movement.

Evaluation is very important. However, they are always limited in their scope, especially when an assessment is quickly scaled to “screen”.

Just because someone has good passive range of motion at the table doesn’t mean they’ll be able to actively pick up that ROM or demonstrate it in high-speed weight-bearing athletic movements with high power.

Also, just because they look good at high speeds with high power doesn’t mean there isn’t an element of pressure in the system that we can’t perceive.

And finally, this stress can be highly variable based on a variety of factors, both intrinsic (eg, accumulated fatigue, growth rate) and extrinsic (eg, environmental conditions, terrain).

Tons of athletes can move into positions like this, but how many can do it safely – and repeatedly?

When I talk to athletes and review video, I always make sure I discuss both positions And Pressure is part of the range-of-motion discussion, but ground reaction forces and how we create stiffness through airflow/intra-abdominal pressure, neural recruitment, and the fascial system cannot be overlooked.

That’s why the industry-wide trend toward more comprehensive data collection is invaluable. We’ve always done our classic orthopedic posture and ROM tests, usually combined with low-performance dynamometer strength measurements and some provocation tests to rule out bad ones. Now, though, we’ve got things like force plates to see how we interact with the ground. And we got it ProteusThat’s what I call a “rotating force plate” so we can determine how those ground reaction forces eventually act up the chain.

We have many other tools to assess body composition, sleep quality, heart rate, fatigue status, workload and more. So, it’s a very exciting time – but only If we realize that both position and stress are important.

Many of these principles are inspired by Mike Reynolds and myself Functional Stability Training Series, which is on sale for 25% off until midnight on Sunday These are some of our most popular assets, so don’t miss this great opportunity to pick them up at a fantastic discount just the head www.FunctionalStability.com And enter coupon code ALLSTAR2022 at checkout to get the discount.

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The Barre Workout: A Complete Guide

Last year, 3.66 million people in the United States participated in a barre workout.1 This is a workout that is popular among celebrities and regular people alike. In fact, Natalie Portman famously used barre workouts to get in shape for her role as a professional ballerina in Black Swan.2

So why the hype? What is a barre workout?

While the exact workout will vary from class to class and teacher to teacher, a barre workout from ballet, pilates, yoga, and cardio should give you an intense workout. Basically some studios market barre as a way to help you build muscle like a professional dancer.

Today, millions of people turn to the workout in search of a challenging, dance-inspired workout—and you could be next.

Grounded in professional dance

A barre exercise takes its name from the ballet barre used in many dance classes. In a traditional ballet class, part of the class uses a waist-high wooden bar for balance with the dancers while they drill dance moves to increase their strength and perfect their technique.3

Created by German dancer Lotte Burke in her New York studio in the 1970s,2 Barre uses ballet moves as a jumping off point for a full body workout class. Many of today’s authentic barre workouts use Burke’s techniques, and some barre studios were even founded by former instructors from his studio.2

Today, most barre instructors have a professional dance background.2

Many bar classes use dance terms such as:

  • pass – Your working leg (i.e. the leg that is moving) moves in front of or behind your standing leg (i.e. the leg supporting your weight).
  • statement – For this second position, you rise on your tiptoes, moving from a flat-footed position with knees softly bent toward the balls of your feet. This move targets your calf muscles.
  • round feet – With the raised leg, you raise the left leg or the right leg in front of you and slowly move it behind you, keeping the same height across your raised leg. This move targets your glutes and inner thigh muscles.
  • to fold – As you kick your legs out, bend your knees and lower toward the floor, keeping your torso straight.

It may seem like the legs are the focus for a bare workout, but the truth is your whole body gets a workout. Although dance vocabulary can add a fun element, don’t worry if you find it unfamiliar. Barre enthusiasts come from all walks of life. Your instructor will demonstrate each step and you can follow along visually until you look like a pro.

A famous intense workout

If you thrive on a challenge, a barre workout may be for you. Many moves feel so intense that your muscles will start burning and shaking within minutes. Even professional ballet dancers say they find barre workouts difficult.2

A typical barre class takes about an hour and focuses on four areas of the body:

  • inner thigh
  • weapons
  • stomach
  • Gluteal muscles

Most barre movements use small, precise, targeted movements to strengthen muscles without necessarily adding bulk.2 Instructors ask students to hold a position for most of the class and then move a limb up and down an inch for an extended period of time.

Intense workouts like barre can appeal to people just starting out or returning to fitness who want to see physical results from their sweat. Barre can help experienced athletes. A physical therapist recommends barre to dancers looking to cross train.9

Your typical class

A typical barre workout incorporates classical ballet, pilates and cardio, set to music in a friendly atmosphere. A barre instructor calls out and demonstrates the movements. Once class begins, one movement flows into another, powering you through a non-stop workout.

Most barre classes feature:

  • A warm up
  • Hand weights and mat work
  • Standing exercises using barbells

Although ballet takes inspiration from ballet, it leaves out complex choreography. The movement sequences are easy to learn and easy to execute – at least until you start feeling a good burn.

what to wear

You’ve read about barre workouts and decided to give one a try. The next question is: what to wear?

Most barre instructors recommend students wear:

  • Leggings
  • A fitted t-shirt or tank top
  • socks

Fitted, comfortable clothing allows you to move freely. They allow your instructor to evaluate your form and give you specific feedback on ways to improve your practice experience.

Socks mimic the smooth glide of ballet slippers and offer some protection to your feet without obscuring or restricting your foot movement like sneakers do. Some barre studios sell specifically branded socks, but any ankle socks will serve your purpose.

Finally, some barre classes allow or prefer students to go barefoot or wear soft dance slippers. You can always come prepared with a pair of socks (or dance shoes, if you have them) and ask your instructor before class what they’d prefer you wear.

Embrace the shake: Tips to get the most from your bar class

As with any new exercise style, trying the barre for the first time can feel awkward. This can be especially true if your fitness experience comes from sports, weightlifting, or non-ballet dance classes.

Try these tips to get the most out of your first few barre classes.

  • Eat first – You may be wondering what to eat before a workout. Health experts recommend eating a complete meal with carbohydrates, protein and fat two to three hours before your class. Protein in particular can improve muscle strength, performance, recovery and growth. Eating closer to class can also help, although the closer to class you eat the lighter and lighter your meals should be.4
  • Stretch and warm up – While most classes include a warm-up, you can further support your success and stretch yourself by showing up for the warm-up beforehand. This is especially helpful if you’ve worked out the day before and ask yourself, “Should I exercise when I’m sore?” You can warm up your muscles by jogging or moving in place for a few minutes. (Yes, speed walking in class counts.) Then slowly stretch, going deeper into a stretch until you feel tension. Hold that position with deep breathing for 15 to 30 seconds before moving on to your next stretch.5
  • hydrate – Sweating during exercise can dehydrate you, causing headaches, fatigue, muscle cramps and weakness. To help you perform at your best, drink water before, during and after class. Avoid chugging all the water at once. Instead, aim to sip slowly and steadily over several hours to replace the fluid you sweat out during your barre workout.
  • Focus on small movements – With barre, strength often comes from keeping your movements short. If your workouts typically involve big movements like running or lunging, this may feel counterintuitive. But small, precise, repetitive movements can exercise your muscles in a unique and effective way.
  • Focus on your baldness – A pelvic tilt, known as a tuck on bars, comes up often in class. To execute the movement correctly, focus on moving your pelvis forward while tightening your abs Following your instructor’s advice on exactly how to perform each movement can help reduce your risk of injury.
  • hug hug – If your muscles start shaking fifteen minutes into an hour-long class, you may have bitten off more than you can chew. But at the bar, twitch muscle a well sign. Shivering means you’ve pushed yourself so your muscles work their hardest.

Long-term benefits of barre workouts

After researching bars, you show up to your first bar class and I love It’s music, challenge and the camaraderie of the class gave the exact workout vibe you were hoping for. You are hooked. But your best friend is currently a sweaty puddle that needs some more convincing to come back next week.

Here are some long-term bar benefits that can keep every student motivated:6

  • Increase muscle strength – Regular bar workouts can increase arm, thigh, glute, pelvic floor muscles and core strength. Strong muscles can help improve your balance, help you maintain a healthy weight, help keep your joints flexible, and help maintain your muscle mass as you age.
  • Improves muscular endurance – Regular bar routine workouts can improve your muscular endurance, which in turn can increase your endurance in everyday life and reduce your risk of developing health conditions such as heart disease, diabetes and certain types of cancer.
  • More flexibility – Stretching incorporated into barre workouts can improve your flexibility and range of motion in your joints, making everyday movements more comfortable and reducing stiffness.
  • thick bones – Over time, regular barre workouts can help maintain or increase your bone density, reducing your risk of osteoporosis (and the accompanying broken bones).

Once you’ve attended enough barre classes to learn how to execute each movement correctly, you can supplement your class workouts with occasional home workouts. All you need is a mat and a sturdy waist-high object like a counter that you can use for balance.

Try a Chuze Barre fitness class near you

Can’t find a barre studio? A Choose FitnessWe offer a range of fun, friendly, satisfying Fitness class To help you meet your health goals with Choose Barre.

Choose Bar uses elements of ballet, yoga and pilates to create a low-impact, high-intensity workout. Our expert trainers lead you through a precisely tailored program that strengthens and conditions your body with a focus on isometric training, posture and alignment. To motivate you even more, you can even listen to our Spotify workouts Playlist.

So check out one of our dance-inspired workoutsgym near me“Online. We can’t wait to help you discover exactly why millions of people love Barre.

Reviewed by:

Ani is Vice President of Fitness at Chuz Fitness and oversees the Group Fitness and Team Training departments. He had a 25+ year career in club management, personal training, group exercise and instructor training. Annie lives in San Diego, CA with her husband and son and loves hot yoga, snowboarding and all things wellness.

Source:

  1. Statesman Barre Workout Participants in the US 2013–2021. https://www.statista.com/statistics/756717/barre-workout-participants-us/
  2. The New York Times. Lining up to Barre. https://www.nytimes.com/2011/05/12/fashion/at-ballet-workouts-getting-that-dancer-physique.html
  3. Dance Magazine. The best boutique fitness classes for dancers. https://www.dancemagazine.com/boutique-fitness-classes-for-dancers/
  4. Healthline. Pre-Workout Nutrition: What to Eat Before a Workout. https://www.healthline.com/nutrition/eat-before-workout#TOC_TITLE_HDR_3
  5. Healthline. Stretching. https://www.healthline.com/health/fitness-exercise-stretching#common-beliefs
  6. Healthline. Barre has many benefits. https://www.healthline.com/health/benefits-of-barre
  7. Central Pennsylvania Youth Ballet. What happens in a typical ballet class? https://cpyb.org/what-happens-in-a-typical-ballet-class/
  8. Advanced Health Channel. Exercise – Hydration is reduced. https://www.betterhealth.vic.gov.au/health/healthyliving/Exercise-the-low-down-on-water-and-drinks#what-to-drink-when-exercising

5 Best Stairmaster Workouts | Choose Fitness

The hardest workouts are also the most rewarding. One of the best things you can do for your health on a daily basis is to take the stairs.1 Stair climbing activates all the muscles in your body, especially your legs, arms, back and abs, which leads to a good workout for your heart as well.

This is why the Stairmaster machine is so popular. They combine the practical exercises of regular stairs with repetitive movements that are a feature of exercise, endurance strengthening and muscle building. This makes a Stairmaster workout a HIIT workout (for those who don’t know, HIIT stands for High Intensity Interval Training). They’re also good for when you don’t have access to long flights of real stairs.

But what are the best StairMaster workouts? Keep reading for five exercises to get the most out of your stair climbing machine.

#1 Easy Step Workout

Whether you’re new to the StairMaster machine and want to ease yourself in or you’re looking for an easy, low-intensity way to burn calories and build muscle mass, the easy step workout is for you.

This workout takes full advantage of the activity the Stairmaster was designed for—climbing. By doing this, it’s a great way to do your job:

  • core muscles
  • Quads
  • the glue
  • Hamstrings

Simple step workouts are also great for cardio. Here’s how to do it:

  • Set your effort to easy (3 – 4 RPE) and do 30 seconds of crossover for each side.
  • Reduce effort to 2-3 RPE and walk for 30 seconds.
  • Increase effort to 3-4 RPE and do 30 seconds of side or parallel steps for each side.
  • Return the effort to 2-3 RPE and walk for 30 seconds.
  • Increase moderate effort to between 6-7 RPE and kickback 30 seconds per side.
  • End your workout by walking for 60 seconds at an effort of 2-3 RPE.

#2 Interval-focused workouts

You’ll need a resistance band for this workout, but the extra equipment is well worth it. Before you start, loop the resistance band around your ankles. Resistance bands are a great way to add the muscle-building benefits of weight training to any workout.

To enhance this workout, you can repeat the following four steps as many times as you like. For the first three steps, set your StairMaster effort to 6–7 RPE. Then:

  • Perform box walks for 60 seconds, stepping to the far corner of each step.
  • Perform three-quarter squats for 30 seconds.
  • Kickback 30 seconds for each side.
  • Reduce effort to 3-4 RPE and crossover for 30 seconds on each side.

Throughout this workout, make sure there is enough tension on the resistance band to engage your muscles.

#3 Step-n-squat

Looking for a Stairmaster workout that will whip your glutes into shape? Then look no further than the Step-N-Squat. Among the Stairmaster exercises, this one is the best for achieving a toned, shapely bottom.

Here’s how to perform the step-n-squat:

  • Set a moderate effort of 4-5 RPE and kickback for 30 seconds
  • Increase the effort to 5-6 RPE and walk for 60 seconds
  • Reduce the effort to moderate and walk for 60 seconds

For extra burn, repeat these steps as much as you want.

#4 High-intensity cardio burn

Ready to step it up a notch? This high-intensity workout puts extra emphasis on your cardio health and helps you strengthen your core muscles, glutes, and hamstrings. But be warned—this Stairmaster workout is not for the faint of heart.

High-intensity cardio burn involves:

  • Set your effort to 5-6 RPE and skip one stair at a time for 60 seconds
  • Reduce effort to ease (3-4 RPE) and perform side steps for 30 seconds on each side
  • At the same effort, perform sideways step-ups for 30 seconds on each side
  • Finish your workout by doing back steps for 30 seconds at an easy effort

If a single repetition doesn’t take too much out of you, you can repeat these steps for a more intense workout.

#5 HIIT Cardio Stairmaster Crunches

In fitness speak, HIIT stands for high-intensity interval training. HIIT workouts are cardio-intensive exercises that combine high-intensity intervals with low-intensity intervals to raise and lower your heart rate. HIIT workouts are considered the best way to burn more calories in less time, increase your metabolic rate, and burn fat, among other potential benefits.2

The total HIIT cardio Stairmaster crunch takes about two and a half minutes, so for the best balance between high and low intensity, you should repeat each step about eight times for a 20-minute workout. The steps are:

  • At an effort of 4-5 RPE, walk the stairs for 30 seconds
  • Reduce effort to 2-3 RPE and walk for 30 seconds
  • Increase effort to 6-7 RPE and run 15 seconds
  • Bring the effort back to 2-3 RPE and walk for 60 seconds
  • Increase effort to 9-10 RPE and sprint for 15 seconds

Other tips for an effective workout:

While a Stairmaster workout is effective, a little variety can also benefit our exercise regimen. On certain days, you might do a bare workout, on others you might do a yoga vs. Pilates routine or circuit training vs. HIIT. However, if you go crazy with all these workouts, you should know your body’s limitations and needs. Research what to eat before a workout and whether you should exercise if you’re sore.

Choose Fitness – The obvious choice

If you think a Stairmaster is the right workout routine for you, get ready for a HIIT workout. Ready to recommit to your fitness goals? Choose Fitness has everything you need to get started, ie Fitness class For all levels and an original Spotify Playlist That is calibrated for maximum motivation.

When fitness is your goal, there is only one choice: Choose Fitness. find a “gym near me“Online today.

Reviewed by:

Ani is Vice President of Fitness at Chuz Fitness and oversees the Group Fitness and Team Training departments. He had a 25+ year career in club management, personal training, group exercise and instructor training. Annie lives in San Diego, CA with her husband and son and loves hot yoga, snowboarding and all things wellness.

Source:

  1. Very good health. 6 reasons to take the stairs. https://www.verywellhealth.com/reasons-to-take-the-stairs-2509609
  2. Healthline. HIIT Benefits: 7 Reasons to Try High Intensity Interval Training https://www.healthline.com/nutrition/benefits-of-hiit

What to eat before a workout

Interested in trying the StairMaster workout? How about a barre workout? Maybe you’re deciding between yoga vs. Pilates or circuit training vs. HIIT. Regardless, a great workout starts before you step on the spin bike or lift the barbell—feeding your body well plays an important role in keeping your body happy, healthy, and giving you the energy you need. Power through your last set of reps.

You probably already know that protein can help repair your muscles after a hard sweat session, but what should you be eating? before A workout? If you’re looking for fueling options for your next workout, choose carbs, protein, and fat.

What should I look for in a pre-workout snack?

If you skip eating before your workout or don’t eat enough that day, you’ll likely feel dizzy, light-headed, and unable to crush your workout. However, feeling overly full or eating a dense meal before exercise may not sit well with your stomach and leave you feeling less than your best.

That being said, a pre-workout snack should be easily digestible to avoid any discomfort during exercise. But it must be satisfying and full of the macronutrients you need to fuel your body.

Your body uses macronutrients in food to power your muscles and your brain—think of macronutrients as the fuel that powers your internal engine. These are macronutrients Includes:1

  • complex carbohydrates Complex carbohydrates, found in foods like beans, grains, brown rice, bread and fruit, provide your body with glucose that is converted into glycogen, which your muscles rely on for energy.
  • Lean protein – Lean protein, which you can get from meat, chicken, fish, eggs, lentils or nuts, acts as your body’s “building blocks”, providing the structure and support needed to repair and renew muscles and power many of your body’s internal processes. by doing .
  • Healthy fats – Dietary fat can help promote feelings of fullness as well as provide important nutrients such as omega-3 and omega-6 fatty acids.

Now if your goal for working out is to lose weight or lose belly fat, you may be worried that these foods may add weight to your body. But the point of eating them is not only to fuel your workout, but also to get proper nutrition. Depending on when you plan to workout, your pre-workout meal or snack should include a balance of these macronutrients in your diet to ensure your workout is properly fueled.

That being said, you’ll want to customize your pre-workout snack depending on when your next workout is.

What should I eat a few hours before a workout?

This is what you’ve been waiting for all day—your favorite group fitness class that’s scheduled just 30 minutes after your work day ends.

Since you probably don’t have time to fit in a pre-workout snack between finishing the day’s chores and packing your things, you need to supercharge your lunch with a pre-workout plate that’s packed with nutrients.

A protein-heavy plate with healthy fats and whole grains are the best foods to eat before a workout, such as:

  • Pasta with fresh greens and chicken sausage
  • Fried fish with wild rice and avocado
  • A peanut butter and jelly sandwich on whole wheat bread
  • An omelet filled with your favorite veggies with a side of protein-packed Greek yogurt
  • Oatmeal with nut butter and berries

If you have time, you may want to “top up” your energy half an hour to an hour beforehand with a light but carbohydrate-heavy breakfast. That way, you don’t rely too much on protein powder.

What should I eat an hour before a workout?

If you’re planning to hit the gym an hour or so later, you probably don’t want to eat a full meal to avoid discomfort or feeling overly full during your workout. Instead, you should opt for a slightly lighter but still filling “mini-meal” that will give you the boost you need without slowing you down.

Look for options that serve lots of carbs and some protein – eating a high-carb snack an hour before a workout boosts performance and boosts your mood.2

Some of our favorite mini-meals that contain energy-packed complex carbohydrates and muscle-building protein:

  • Whole wheat toast or a rice cake with almond butter
  • A hard boiled egg and a piece of fruit
  • A smoothie with banana, peanut butter, Greek yogurt, berries and spinach
  • Mix trail mix with nuts like cashews or almonds and dried fruits like raisins
  • A protein bar and an apple

What should I eat 30 minutes before a workout?

Make a spur-of-the-moment decision to go to the gym or take a virtual class through an app on your phone Ichuz? Make sure you’re fueled up! While you don’t want to eat a heavy meal so soon before your workout, you still want to make sure your body has everything it needs to work up a sweat.

When planning what to eat before working out, you’ll want to avoid foods high in fat or fiber while choosing carb-heavy options for that burst of energy—they’re harder for your body to digest and can cause pre-workout cravings. Slight discomfort.3

Save your big meals for after the gym. Instead, look for quick, easy-to-digest options filled with energy-packed carbohydrates that you can eat on your way to the gym. Playlist Shots such as:

  • A banana or an apple (add a tablespoon of nut butter on the side for extra satiety)
  • Pretzels
  • apple sauce
  • A sports drink or an energy gel

No matter what time you eat, make sure you pair those snacks with plenty of water—hydration is key to helping your body feel its best before, during, and after a workout. Your pre-workout snack or meal is meant to support your exercise goals, be it strength training, muscle growth, etc.

Of course, assessing your body’s condition is just as important as your diet. Perhaps you’re wondering, “Should I exercise when I’m in pain?” The answer depends on your body’s limits. If you push yourself too hard, you can injure yourself.

Fuel your body at Choose Fitness

Once you have your protein, carbohydrates, and a fat-heavy pre-workout meal or snack planned, all that’s left is choosing a gym that can meet your needs.

A Choose FitnessWe’re just not in a relationship Fitness class. We’re all about great amenities coupled with a friendly community. we are en-chuze-iastic All about offering a well-appointed, fun, totally welcoming experience in a clean, convenient location at an affordable price.

Also, at select locations, we offer Choose mixture To refresh and refuel your body.

Don’t miss out on an all-inclusive gym experience—find a Choose Fitness near you today. With many locations, it’s as simple as searching for “gym near me

Reviewed by:

Ani is Vice President of Fitness at Chuz Fitness and oversees the Group Fitness and Team Training departments. He had a 25+ year career in club management, personal training, group exercise and instructor training. Annie lives in San Diego, CA with her husband and son and loves hot yoga, snowboarding and all things wellness.

Source:

  1. Healthline. Pre-workout nutrition. https://www.healthline.com/nutrition/eat-before-workout#TOC_TITLE_HDR_3
  2. Forbes. What to eat before a workout https://www.forbes.com/health/body/what-to-eat-before-workout/
  3. Hospital for Special Surgery. Here’s what to eat before and after a workout. https://www.hss.edu/article_eat-before-after-workout.asp
  4. Fits very well. What to eat before exercise https://www.verywellfit.com/what-to-eat-before-exercise-3120662

What exercises should be done during pain?

Do you generally enjoy stairmaster workouts? How about a bier workout? Or maybe you’re wondering between yoga vs. Pilates or circuit training vs. HIIT? Whatever workout you choose, be sure to be aware of your body’s limitations. If you’re someone who stays active, you’re no stranger to sore muscles. Sometimes, even a light workout can leave you with burning biceps, tender glutes or abdominal pain the next day.

When you experience muscle pain, you may think to yourself, should I exercise during the pain?

While working out is part of your regular routine, you may be hesitant to skip the gym because of sore muscles. The good news is, you may not need to. Although there are some risks associated with working out when you have muscle pain, doing so is not completely out of the question. In fact, it might be good for you too—And Your muscles will know what to do here.

Why working out when you’re in pain can be a good thing

Every person’s body is different, so knowing your personal limits is key to exercising safely. While a big part of staying fit is pushing yourself a little at a time, pushing yourself too far can lead to injury.

That said, there may be benefits to pushing through your workout even if your muscles are sore. In fact, a certain amount of muscle soreness can be a sign that your workout is working.

Why did this happen?

When you experience muscle soreness after exercise, called delayed onset muscle soreness (DOMS), it’s caused by small tears in your muscles and/or the breakdown of the connective tissue that surrounds them.

This kind of loss is normal after exercise, especially if you’re focusing on a new muscle group or exercise style. When this happens, damaged muscle tissue, blood vessels and immune cells activate a type of skeletal muscle cell known as a satellite cell.1

These are specialized cells that form when your muscles experience trauma, and in response, they perform two important functions:

  • Repair damaged muscles – Satellite cells fuse with damaged muscle tissue, helping to repair those microscopic tears during your workout.
  • Grow new muscles – Satellite cells remain somewhat dormant until your muscles experience trauma. Then, they re-enter your cellular system and start building new muscles.

In other words, the microscopic damage you do to your muscles during your workout actually stimulates muscle growth, which we colloquially refer to as “gains” that awaken the cells that build and repair muscle.

How to work when you’re in pain

So, should you work out when sore? You can, but there are a few things you should know before hitting the gym with sore muscles.2

First, it’s important to determine whether your pain is a typical case of DOMS or a more serious injury. While working out with sore muscles is usually fine, working out with an injury can make matters worse. Symptoms of injury include:

  • Pain that lasts more than 48-72 hours
  • nausea
  • Numbness, swelling or tingling
  • wound
  • lose function

Once you’ve verified that you’re not injured, exercising when your muscles are sore may be better for you than skipping your routine. If you exercise during pain, you can try these exercises:

  • Active recovery workouts – These are low-intensity exercises that stimulate blood flow, which helps your muscles recover. Walking, swimming, and cycling are excellent examples of active recovery workouts you can try when you have sore muscles.
  • Alternative workout focus – Waking up with sore feet after a long day is no reason to skip the gym. Instead, focus on a different muscle group, like your arms or chest, or switch to an exercise that doesn’t ask your legs as much.
  • Full range of exercises – Activities that force you to put your body through its full range of motion can be beneficial for your sore muscles. Exercises such as cycling, walking and yoga increase your blood flow, which promotes muscle elasticity and brings nutrients to your muscles to help relieve pain.
  • Weight training – Weight training can help you learn more about your body’s limitations. That way, you know you can take on a more intense workout or lighten the load. Whatever your choice, the most important thing is to work within your comfort zone.

What are the risks of working when in pain?

If you’re wondering “does it hurt when I exercise,” you should be aware of the associated risks. As mentioned above, sore muscles don’t have to get in the way of your fitness. But overdoing it can be harmful. The following symptoms are some of the signs you may want to take it easy:

  • Increased muscle or joint pain
  • Above-average resting heart rate
  • tiredness
  • lack of appetite

If you experience these symptoms, it may be time to see your healthcare provider.

Work out at Choose Fitness

Should you work out when sore? Yes, if you do it wisely. But if you’re not quite sure how to safely work out sore muscles, friendly people Choose Fitness Can help you create a routine that soothes your muscles and keeps you fit. This way, you won’t cause further muscle damage.

At Choose Fitness, we are passionate about helping people achieve their physical fitness goals. You might be thinking, “What’s in it? gym near me“With many convenient locations in various states, Fitness class For all levels, and even one Playlist Designed to boost your motivation, you’ll wonder why you didn’t “choose” us earlier.

Get started today.

Reviewed by:

Ani is Vice President of Fitness at Chuz Fitness and oversees the Group Fitness and Team Training departments. He had a 25+ year career in club management, personal training, group exercise and instructor training. Annie lives in San Diego, CA with her husband and son and loves hot yoga, snowboarding and all things wellness.

Source:

  1. border Satellite cells in human skeletal muscle plasticity. https://www.frontiersin.org/articles/10.3389/fphys.2015.00283/full
  2. Healthline. What you should know about working out when you’re in pain. https://www.healthline.com/health/working-out-when-sore#benefits