"Your muscles might feel sore after a run or overdoing it at the gym, particularly if you don't normally exercise as rigorously. This occurs due to muscle damage and the buildup of natural waste products in your cells. Eating the right foods before and after physical activity can help your muscles heal faster, ease soreness and pain and even protect against muscle damage in the first place." - Nadia Haris
"Strenuous exercise seems to dull the urge to eat afterward better than gentler workouts, several new studies show, adding to a growing body of science suggesting that intense exercise may have unique benefits."Read more: http://well.blogs.nytimes.com/2013/09/11/how-exercise-can-help-us-eat-less/
"Studies have already shown that strenuous exercise alone commonly results in a small amount of intestinal trauma. A representative experiment published last year found that cyclists who rode hard for an hour immediately developed elevated blood levels of a marker that indicates slight gastrointestinal leakage. Physiologically, it makes sense that exercise would affect the intestines as it does, because, during prolonged exertion, digestion becomes a luxury, said Dr. Kim van Wijck, currently a surgical resident at Orbis Medical Center in the Netherlands, who led the small study. So the blood that normally would flow to the small intestine is instead diverted to laboring muscles. Starved of blood, some of the cells lining the intestines are traumatized and start to leak.Thankfully, the damage seems to be short-lived, Dr. van Wijck said. Her research showed that within an hour after a cyclist finished riding, the stressed intestines returned to normal.But the most common side-effect of ibuprofen is gastrointestinal damage. And because many athletes take the drug for pain before and after a workout, Dr. van Wijck set out to determine the combined effect of exercise and ibuprofen..."
"When you spend some time among the ever-growing circle of evolutionary-based health writers, thinkers, bloggers, and doctors, you notice a curious thing happening. Conventional Wisdom is becoming turned on its head. Saturated fat is generally healthy and excessive endurance training is generally unhealthy become the presiding narratives. Grains are either unnecessary or have the tendency to attack the gut lining, even guts with “clinically undetectable levels of sensitivity.” You don’t need six square meals a day to keep your metabolism up and running, after all; one or two a day will do just fine.Less is more – as far as exercise goes – is becoming another accepted truth, especially when you understand that 80% of your body composition is determined by how you eat..."
"There’s a natural tendency to want to leap right into a workout. After all, who isn’t pressed for time? But failing to take the proper steps before each training session can sabotage your results, if not lead to injury and long-term ailments.
By planning ahead and warming up properly, you’ll have a more effective workout, be less susceptible to injury, and produce the results you desire. Here are four quick steps you can take to do just that."
Read more: http://www.livestrong.com/article/557765-4-things-you-should-do-before-every-workout/#ixzz23AvoXMG6
"Is it wise to practice weight training and aerobic exercise on the same day?That issue is surprisingly contentious in the sports world. Many competitive athletes, their coaches and athletic trainers have come to believe that aerobic exercise, if practiced in close proximity to strength training, reduces the ability of muscles to strengthen and grow. Conversely, many contend that weight training performed on the same day as aerobic exercise blunts the endurance training response.This phenomenon, known variously as “muscle interference” or “exercise antagonism,” is a frequent topic on fitness-related chat boards. But to date, most of the discussions have been based on anecdotal evidence or simple conjecture. There has been little science supporting or challenging the existence of interference.
So, independently, groups of researchers at McMaster University in Ontario and the Karolinska Institute and other institutions in Sweden recently recruited volunteers to test the idea that you get more physiological benefit from performing only one type of exercise on any given day..."
"Every time I run, I run with my dog. I started taking him on the trails as a pup because if I didn't, he'd eat my flip-flops. Then I came to realize that he's the best running partner I've ever had. Here are seven reasons you should bring your dog (or borrow a friend's) when you head out for a run..."
"If only I spent as many hours exercising as I do watching TV, my body would be bikini-ready in no time! Looks like I'm not the only one who has an array of favorite shows — Nielsen's Q2 2010 State of the Media fact sheet shows that the average American watches 143 hours of television per month. If you do the math on that, that's about five hours of TV per day..."http://www.fitsugar.com/Exercises-Do-While-Watching-TV-16073785
The first day of summer brings longer days. But the warm weather and laid back vibe have made this season synonymous also synonymous with “lazy days.”More after the jump! Remember to stay hydrated and healthy in the heat!
A break every now and then if part of a healthy lifestyle; however, don’t let your workouts take a permanent vacation because of the sweltering sun or changing family schedules and commitments. There are plenty of ways to keep things interesting to stay in shape all summer long.
When losing weight, one of the most stubborn areas to achieve results in is the midsection. Losing it takes some directed exercises and adjustments in your diet with the focus of toning your abs and losing weight.
If your exercise regime is beginning to feel tedious and ineffective, consider changing up your plans for activities to boost the advancement to your goals. Sticking with the same routine for too long could lead you to a plateau, and putting forth steady work and effort without achieving any results could be very disinclining. However, holding a steady routine is not the way to ensure steady progress. Repeating the same exercises for too long causes your body to become accustomed to the stress you regularly put it under, inevitably leading to the loss in effectiveness of your workout. Alternating what you do helps keep your body challenged. Making modifications in intensity and duration, targeting different areas, taking up a new sport, trying different equipment, or mixing up the order of your already existing exercise plan could bring back some results from your workout. Avoid redundancy and keep yourself engaged by introducing occasional changes and adding variety to your workout. It makes things more interesting and challenging and it’ll help keep you on track to maintain progress.
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