Maybe you are training for an event or have a specific goal for your regular exercise routine. If so, you probably have established a nutrition program or have worked with our team of fitness experts.
Or maybe you are a regular exerciser who is here for the love of the gym or the endorphin rush of knowing that you just got a BP. Either way, when, how and what you eat has a serious impact on your stamina, your ability to achieve your goals and your recovery.
Timing When You Eat
If you are exercising for less than 2 hours, there is no need to snack during your exercise. To ensure that you have the best workout possible, it is best to eat a minimum of 2 hours before you workout. The exact amounts of carbs, fat and protein you need will depend on your diet plan and whether you are an endomorph, ectomorph or mesomorph body type – what is true for everyone is that you will need a meal that is a mix of all three going in. After your workout, you’re going to want to top up your protein for muscle repair, your slow release carbs for energy release and look at your hydration. By hydration, we don’t just mean water only – you’ll need to replace the electrolytes lost through sweat.
What You Eat
It’s common to focus on macros when we think about nutrition for exercise but your micros – micronutrients i.e vitamins and minerals – can be the difference between an exceptional workout and recovery and an average workout with slow recovery. As mentioned replenishing your electrolytes – salt, potassium, magnesium, calcium, chloride – are critical for rehydration. Essential vitamins including Vitamin C and D are needed for healthy bones, Vitamin C, D, Zinc are needed for a healthy immune system which can be suppressed by long periods of exercise. Zinc and Biotin are needed for healthy cells and recovery. While B9 (Folic Acid), B12 and Iron are needed for energy and oxygen transport. Low iron can be common in active exercisers and can affect your stamina, leaving you feeling tired and unable to focus.
How You Eat
How you eat is probably the missing piece in most blogs about nutrition for regular exercise. By rushing through your meals, timing them badly or over snacking you can really undo the benefits of your carefully thought out plan. When we exercise our body temporarily goes into fight or flight mode – this helps us get our adrenal up for an awesome workout. But in fight or flight our body is not digesting food it’s focused on sending as much oxygen and energy to our muscles as possible. That’s why it’s important that before and after exercise, we chew our food thoroughly and eat in a calm environment – not on the run or in front of a screen. This allows our body to go into rest and digest mode where it can turn our food into fuel and make the most of our macro and micro nutrients.
Every gym will have its own set of rules. The rules help to make sure that people stay safe, and the gym is not subject to any liability issues. Outside of those rules, there are sometimes some suggestions to make the gym more enjoyable. Then there are the unwritten rules that everyone wishes people would follow, but not all do. If you want to make sure you are not bothering other gym members and employees, here are five excellent gym etiquette tips to remember.
If you are sick in any way, stay away from the gym. It is hard for gyms to remain completely clean and germ-free without the help of their members. If you think you may be getting sick or you are overly tired, go for a run outside. Skip a day at the gym and come back when you feel up to speed. Especially at a gym like ours where you are going to be in close contact with a fitness instructor or other members of your class, germs can spread quickly.
The gym is your time. Turn off your phone, leave it in the car or in a locker. Do anything but answer your phone while in a class or working with a trainer. There is nothing more frustrating to the trainer or to the other people around you when you start discussing your latest stock trades with your broker, or what your husband needs to pick up from the grocery store. Make your time at the gym a separation from your phone.
Especially at a small gym, it can feel like you are home as soon as you walk in the door. This is a great thing and something all gyms want people to feel at home. However, the gym is not your home, so kicking your shoes off, throwing your coat on the ground, or leaving your water bottle in the middle of the room, won’t help the overall operation of the gym. Be mindful of where you place your items.
4) Talking During Class
In certain circumstances, it is perfectly fine to talk to another member of the gym during the class. Just like the seventh grade, make sure you are not distracting other people and make sure that the person you are talking to is still getting the value they want out of each class.
When it comes to small spaces with little mirror access and limited equipment, be aware that there are other people in this world. You should be able to spend some time in front of the mirror to work on whatever you need to, but when you see three other people waiting behind you to try and see a part of their foot in the mirror, it may be time to move on. Sharing is not hard when everyone is in it together. We all have a similar goal being at a gym. Getting healthy and getting in shape should be something that people strive for together.
You have likely heard of circuit training, but do you know what it is or what it entails? If not, you aren’t alone. There are many people who are right there with you.
Circuit training is a type of exercise where you rotate through several stations, doing various exercises for a certain amount of time or for a set number of repetitions, back to back, with little rest until you have completed the circuit. There are a few ways you can create a circuit, but usually, they consist of several movements that include dynamic, weighted, and bodyweight exercises.
One of the best things about circuits is how they can be adapted to your needs. They can be developed for strength, cardiovascular improvement, mobility, and even for specific sports training – virtually anything you can think of. Also, circuit training doesn’t require much space or a lot of time. You also don’t have to make this overly complicated – unless, of course, you want it to be.
Keep reading to learn more about the benefits offered by circuit training here.
The Specific Benefits Offered by Circuit Training
While there are countless benefits offered when you circuit train, some of the biggest benefits include:
From a practical standpoint, a circuit is extremely easy to set up and they require very little space or equipment. You can engage in circuit training using boxes, weights, TRX, kettlebells, and other types of equipment; however, for many people, body weight is plenty.
Learn More About Circuit Training Here
Circuit training is an exercise routine that is extremely versatile. Regardless of if you are working out alone or with other people, you can utilize this mode of training. Proper circuit training can help with core training, athletic performance, strength, and weight loss.
If you use the services of a personal trainer, they will help you devise a circuit that engages the muscles you want to develop, or another goal you may have. What’s even better, with the help of a personal trainer, you can feel confident that the circuit they develop will be fun.
One of the biggest takeaways of circuit training is how it can be adapted to virtually any type of exercise that you typically do. You can do your circuit training from any location, with or without equipment, and cover many muscle groups in a single session.
Is Circuit Training Right for You?
Circuit training is something that everyone can participate in, regardless of your current abilities or levels of endurance. If you aren’t sure how to create a circuit, it’s a good idea to work with a personal trainer.
They can devise a circuit that works right for your needs and that will help you build your muscles, lose weight, or meet your other training goals, regardless of where you are starting.
Over 41 million Americans currently have a gym membership. However, only around 100 million of these individuals go to the gym on a regular basis. If you have made a resolution to slim down and tone up, a gym membership is a great investment. Choosing the right gym will require you to do some in-depth research.
Ideally, you want to choose a gym that can offer some one on one help. Working with a personal trainer is a great way to reach your fitness goals. While you may have a bit of anxiety about working with a personal trainer, you need to push through and do it.
Keeping It Honest
Your personal trainer should be viewed as your partner. In order to make this relationship thrive, you will need to be honest and transparent with your personal trainer. In most cases, a personal trainer will want you to stick to a good diet. Without a healthy diet, all of the work you put in at the gym will be basically for nothing. If you are supposed to be following a diet plan and don’t, try to avoid lying to your personal trainer.
It is best to come clean and tell them about the problems you are having. They will be able to offer some suggestions regarding what you can do to stay motivated and on track. In the beginning, staying on a diet and a rigorous workout routine will be hard. However, as you start to see gains, you will become more motivated. Also, the longer you workout and eat healthy, the more it will become second nature and a way of life.
Let Your Trainer Know Your Goals
When first meeting with a personal trainer, you will probably get questions about what your goals are. Knowing what you want to accomplish from a fitness standpoint is important. For instance, if your main goal is to lose weight, then the trainer knows to schedule more cardio.
However, if you are more interested in toning up and building muscle, your trainer may focus heavily on weight training. The overall effectiveness of the fitness program your personal trainer devises hinges on the information you provide them. This is why being honest and forthcoming about what you want is crucial. With the help of a great personal trainer, you can have fun and work up quite a sweat.
Try to Avoid Overdoing It
On your first day with a personal trainer, you may forget about the limitations your body has. While your personal trainer will be looking for signs of fatigue, they may not spot it every time. Overdoing it on the first day can result in lots of aches and pains the next day. The last thing you want to do is take yourself out of commission this early in the game. By working with a personal trainer, you can develop a fitness plan that is both effective and customized to fit your needs and body type.
Looking For a Great Gym?
If you are looking for a gym with a great reputation and talented personal trainers, contact Raw Fitness today.