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March 8, 2021

Month: May 2018

The Importance of a Good Breakfast Before Fitness Training

Saturday, 19 May 2018 by admin
By Marcisco Morrison

Poor eating habits have the potential of undermining even your best efforts at staying fit. Athletes who are savvy understand that eating the right kinds of foods before any fitness training gives their body the necessary fuel required to last through the last set of squats or a full ten minutes on the treadmill. The meal you take prior to commencing your training can make or break not only your entire fitness training program as well as the gains in muscle building.

Breakfast has been billed by nutrition experts as your most important meal in the course of your day. Unfortunately, too many active people are following a lifestyle that tends to eliminate breakfast. A satisfying and healthy breakfast is a better investment in not only your fitness training but in better overall health.

Good for Enthusiasm and Endurance

If you train early in the morning, your body will need a big pre-training breakfast. Remember too heavy a meal can feel uncomfortable and heavy. Your body stands to benefit a lot from a healthy and balanced breakfast taken before your workout or training. Just between 100 and 300 calories from your breakfast are good enough to add the required carbohydrates into your system. This boosts your blood sugar so that your body is running on fuel and not on fumes. You will discover that this small pre-training meal adds enthusiasm and endurance to your workout. In a study, athletes who consumed breakfast were capable of exercising for 137 minutes as against only 109 minutes when they did skip this pre-training fuel.

Breakfast Combats Dual Negative Effect

To get a clear picture of how important pre-training breakfast is, imagine your body running on a stomach that is empty. You will feel somehow sluggish and you may not perform at your peak level. You could still achieve a little more with a bit more of pumping. But what you might not know is that your body is actually undergoing through a phase of dual negative effect. This happens because when running on near empty, you tend to rapidly deplete your glycogen stores. Once they get fully depleted, your internal body mechanisms will turn to your hard-earned muscle as the next best available source of energy.

Boosts Intensity and Strength of Your Training

When you are running on fumes, your strength capacity and intensity suffer. Consequently, you will not have the capacity to push yourself to the maximum resulting in a performance that is less than-stellar. Ultimately you will find that you cannot stimulate your muscle fibers to that critical breaking point needed to create new scar tissue and thus new muscle mass.

Recommended Breakfast Ingredients

If you are an endurance athlete, your pre-workout breakfast should primarily consist of carbohydrates that are easily digestible plus a moderate measure of protein as well as low-fat amounts. If your goal is to build muscle mass, your breakfast ought to be heavier in protein and light to moderate on carbs and fat. Sometimes you may not be preparing for any specific training but you want to remain competitive and always fit. If you find yourself in this category, it is important to eat a breakfast that is healthy with lots of protein, fat, and carbs. Try and steer clear of processed foods and sugar.

The Bottom Line

Breakfast boosts your daily energy levels, aids weight control efforts, enhances sports performance, and promotes future health. A healthy and balanced breakfast not only works wonders for your fitness training but also helps in improving the general quality of what you take as part of your diet. Eating breakfast reduces chances of you taking junk food items later in the course of your day. Champions know the value of breakfast before a training or workout session!

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How To Wash Your Workout Clothes

Saturday, 19 May 2018 by admin
By Marcisco Morrison 

How To Wash Your Workout Clothes 

You probably spend as much cash on fun keep-fit styles and cute new workout tights just like you do on new office or weekend clothes. But in all likelihood, you are not directing the same amount of money and time into caring for those pricey workout clothes as you are doing for the rest of the wardrobe.

For the majority of us, the ultimate goal of an exercise routine or a workout is to break into a nice sweat. However, once we are done with the workout, we don’t want anything to do with the dirty and sweaty smelly clothes. Remember you have invested in some expensive workout gear and it also needs care and cleaning.

Here are several tips and strategies when washing your workout gear:

Wash Them ASAP 

Wash your athletic gear after every workout. Allowing your sweat soaked and dirty clothes to dry and even using them again only contributes to a buildup of several dirt layers and bacteria. If, for any reason, you are unable to have them washed on the same day, at least allow the air to dry them before tossing them into the hamper. This prevents mildew growth that only complicates the cleaning problem.

Remember to also clean or wash your gym bag regularly, at least once each month. Your gym bag is capable of harboring fungus and bacteria that can bring skin irritations or incidences of athlete’s foot.

Soak Before Washing 

The culprit behind the odor in your workout clothes is the bacteria getting trapped in your body soil. Your body soil is salty and oily, loved by stinky bacteria. The vital ingredient you need to break the bond that exists between the fabric and body soil is very simple: white distilled vinegar.

As you soak your gym attire, throw in some of this inexpensive stuff that has low levels of acid. It will cut through your body oil in the clothes and release the trapped bacteria. After a good soaking, rinse and allow your clothes to drip dry.

Wash Them Inside Out 

The bacterium that is responsible for the stink in your workout gear tends to build up on the inside and not outside of your fabric. Therefore, prior to washing, turn them inside out, allowing the detergent and water to make more contact with the smell source.

Avoid Fabric Softeners 

foruFabric softeners are not designed for use on moisture-wicking and stretchy fabrics. They leave behind a layer of coating, making it difficult for detergent and water to penetrate fully into the fibers.

Skip The Dryer 

High temperatures have the potential of damaging your fabrics – they can even melt – causing shrinkage. It is best if you allow your high-performance workout clothes to air dry. If using an automatic dryer is a must, then opt for air-only or the lowest heat cycle. The fact is that heat tends to amplify odors. The majority of workout fabrics are designed for quick-drying, and when not exposed to excessive heat, they will serve you longer.

Taking good care of your workout clothes will make the investment last longer. Remember, these are certainly not your typical sweat pants and cotton T-shirts. With the above couple of tips, you can maintain your workout gear not only looking good but smelling fresh all the time.

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