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Low Intensity Cardio Examples
We believe that fitness should encompass multiple forms of exercise, not JUST weightlifting, or JUST circuit training, etc. One workout you'll see popping up regularly is low intensity cardio. This type of cardio can be done in the morning fasted (before breakfast) if you wish to increase it's fat-burning potential.
Low intensity cardio is also great to add in on rest days if you don't feel like doing nothing!
- Rowing; and/or
Feeling a bit sore after week one's workouts? That's understandable. Usually soreness the day or few days after training is caused by Delayed Onset Muscle Soreness, or DOMS for short. We see so many people drop out of fitness programs because they are unfamiliar with DOMS and don't know how to deal with it. But like they say, NO PAIN, NO GAIN.
When you're doing resistance exercises you're essentially ripping your muscles. When contracting a muscle under tension it's creating micro-tears in your muscle fibre that then repair over a period called your super compensation phase with the help of proteins and amino acids. The reason why it's sore is also a combination of lactic acid that's developed from HIIT or weight training.
fter about a month your body has adjusted and built a tolerance to DOMS. I'm not saying you're not going to get it again, but you can pretty much expect to not experience the same thing as what you did in the first week of training.
There are some things we can do to help ease the pain and see better results, such as:
Stretching can help ease pain in the muscles, but this isn't an overnight quick fix. Following our stretching guide will help over time to let the muscle relax and not be as inflamed which means the repairing can be isolated to muscle recovery.
Making sure your intake of protein is high enough and at the right times of training can help the recovery phase of muscles. Getting your muscles back to normal is important for everyday things like walking down stairs, standing up, just life in general haha.
This is an amino acid that is very affordable and easy to take. It can either be synthesised or made from fermented vegetables and it helps the immune system repair and your muscles recover.
EPSOM SALT BATH
I've had a few training sessions where my body has just been absolutely hammered and left me feeling like an abandoned baby gazelle. Filling up a warm bath with Epsom salts are a sure fire way to help the body relax.
Increasing your magnesium intake can help recovery of the muscles and also ease cramping and over contractions of the muscles to assist in day to day functionality. Taken in either tablet form or applied as a topical lotion or spray magnesium will assist in your muscles staying hydrated and mobile.
If you stop training because it hurts then you're only holding yourself back. It's going to be exactly the same when you realise you need to get back on top of your game and start training again.
Fitness Supplementation Products
If you want to take your fitness routine to the next level, or if there is something missing from your diet that you need to help fill in, supplements can help you get where you need to be! In previous years going into a supplement store was just for gym junkies and athletes, now it's pretty common to see the everyday person pop in to get what they need to help fulfil their goals. In this article we won't be discussing nutrient or vitamin supplementation, but just simply your basics when it comes to training supplementation.
If you walked into a supplement store you would see the walls lined with protein tubs, and probably wouldn’t know where to start! There are so many types of proteins to do different things and help assist with different goals, it's good to start with the basics.
Types of Protein
WPI – Straight after training / Fast releasing
Casein – Before bed / Slow releasing
WPC – Great for meal replacement (we don't recommend meal replacement, but if you have to, this is the one to use)
Mass Gainer – Extra carbs for people who find gaining weight or muscle difficult
Hydrolyzed – Lower fat, lower carb, higher protein content
Lypolyzed – Low carb fat burning protein
Hydrolyzed Beef – Lactose Free Protein
Pea Protein – A Vegan option
There are also proteins that have blends of Amino Acids in them to aid recovery, like BCAAs, L-Glutamine, Creatine, and many more to make their products more useful and dynamic.
Best used before weight training sessions, most pre-workout products use their own blends of amino acids, vitamins, minerals and exclusive ingredients to help increase energy, focus, power, pump and fight off the struggles of getting through training sessions. A lot of people look for the stimulant effect to help get them through their sessions, or the tingles that come from beta alanine, an amino acid that fights off lactic acid. Make sure you check the ingredients of a product such as a pre-workout, many contain lots of endocrine-disrupting ingredients, which we will talk about in a few weeks.
BCAAs (Branch Chain Amino Acids) are the building blocks of protein, they protect your muscles from being broken down in training sessions if they have long endurance periods, are high intensity, or if not enough energy has been provided to the body beforehand. Drinking BCAAs throughout a training session can help muscles grow better and less fat appear on your belly, by reducing cortisol levels.
If you have sore, tight muscles massage and Physio is always a great option to help speed up the recovery process. However, it can be pretty expensive to get these done as often as you really need them. A good way to supplement this is to add foam rolling into your post-workout stretching routine.
Download our Foam Rolling Guide here.
Download the worksheet here