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post workout cooldownv

The Come Down: Tips For a Post Workout Cool-Down

One of the first lessons you should learn on your fitness journey is the importance of a good warm-up. However, what is almost equally important is taking the time to give your body a proper cool-down after an intense workout. A good cool-down should bring your heart rate, body temperature and breathing rate back down to normal as you stretch and look after the muscles you’ve just hit.

 

The Cool Down

Cooling down basically allows your body to actively return all systems to their normal state. A sudden stop in exercising can cause blood pooling or a build-up of lactic acid and cramping. So, save yourself the pain and nuisance of it for later, and look after your body post-workout.  

 

Stretch It Out

A good cool-down will take around 5-10 minutes of lower intensity exercise, followed by stretching. Pay close attention to stretching out the muscles that you have just targeted in your workout. This is the time for static stretching. There has been a lot of recent research into the issues associated with static stretching before a workout, but after you have trained then static stretching is hugely beneficial.

If you have the time and inclination, it can help to do a yoga flow or some yoga poses. Doing yoga will also help tone your muscles and is a nice follow up to a strength routine. Make the most of your muscles being warm and ready to increase your flexibility.…


man-performing-bench-press

Pectoral Perfection – 6 Ways to Improve Your Bench Press

The bench press is one of the primary lifts on which your strength is judged. For many gym goers, it’s also one of the first exercise people try and aim to get results on. It’s also one of the best exercises for your upper body and incorporates a range of muscles. It’s one of the big compound lifts, like deadlifts, military press and squats, that add to your overall size and strength.

Like those big exercises, form is key and will help you break through plateaus and up your lifting weight. Take note of these tips to improve your form and lift.

 

Stay Focused

For a big lift like the bench press, you need to be mentally focussed, especially when lifting big weights. Leave your phone and home or in your gym back because if you let it distract you, you won’t have the focus and motivation there to perform a strong lift. Don’t waste your time at the gym, you’re there for a reason so get down to business or come back later when you’re in the right headspace.

 

Lift Explosively

This is linked to being focused. Think about what you are doing. Don’t bounce the bar off your chest, keep it controlled and push the bar up explosively. Don’t just go through the motions, but get angry at the bar and explode out of the lift.

 

Begin With Bigger Lifts

A proper warm up is extremely important and will help your lift significantly.…


morning-coffee-in-mug

Pros and Cons of Morning Coffee

It’s a billion dollar industry that millions of people partake in every morning. Coffee has become a breakfast staple and there seems to be one café per ten people living in Australia. It’s often associated with healthy, fit people who lead in active lifestyle and has become a social staple. But is coffee good for you?

It’s well known that caffeine is a drug, like alcohol but with different effects. Over consumption can lead to jittery behaviour and poor sleep, but many people claim to not be able to function without their morning cup or two (or three). Here are a few pros and cons of coffee drinking to help you make your own decision.

 

Caffeine Can Boost Athletic Performance

Having a cup of coffee or a pre-workout drink with caffeine in it can boost the adrenaline levels in your blood. The extra adrenaline and focus from the caffeine can help you work out harder and longer in the early mornings. The ritual of drinking a cup of coffee in the morning before a workout can also prove to be a great way to focus your mind on your day’s activities. It’s hard to find the motivation to work out first thing in the morning, but having that cup of coffee can be a great way to set out your goals for the day and focus in on what you’re wanting to accomplish.

 

Coffee Beans Contains Antioxidants

The coffee bean has been studied extensively and proven to contain antioxidants that fight against free radicals and help to protect your cells.…


strong-man-doing-chin-ups

Back to Basics – 6 Reasons To Do More Chin-Ups

Chin-Ups are one of those fundamental exercises that are often overlooked but produce tremendous results and are really a must have in every workout regime. Regular chin-ups will lead to impressive thickness and width in your back while also packing on muscles to your arms and working your core.

You Can’t Substitute Chins With Lat Pulldowns

The difference between chin-ups and lat pulldowns can be defined by the difference between closed kinetic chain exercises and open kinetic chain exercises. Basically when you do chin-ups, you are drawing your body up towards the resistance, while with lat pulldowns, you are pulling the resistance towards you. The former is more functional and recruits more muscle groups and builds thickness faster.

If you have been substituting chins for lat pulldowns, you might also have realised by now that doing an impressive amount of weight on the pulldowns doesn’t mean chin-ups are any easier. The training doesn’t translate, so you have to do both. Or if you really want to pick one over the other, always go for chin-ups.

 

Chin-Ups Work Your Abs

If you want a great lower abdominal workout then look no further than the old chin-up. Body-weight chin-ups activate the lower rectus abdominis and stabiliser muscles. They are more production for abdominal work than hanging leg raises or wheel roll outs. So, if you want to improve your abdominal definition and thickness then introduce more chin-ups to your workout.

 

Chin-Ups Build Grip Strength

Grip strength is another often overlooked aspect of training.…


walking benefits for fitness

500 Miles: 7 Benefits of Walking For Fitness

These days, most people who live in a big city attend a gym, pool or recreation centre in order to exercise. Some may have treadmills, exercise bikes or home gym equipment, but many dismiss the benefits of simply walking to get places. The modern human is a time-poor creature and many people would claim that they don’t have the time to walk places or take a stroll simply for the sake of it. But going for regular walks has some incredible physical and mental benefits and shouldn’t be overlooked as a great form of exercise.

 

On For Young and Old

There aren’t many forms of exercise that can facilitate the needs and abilities of a wide range of people, but walking is a simple form of exercise that small children through to the elderly can share in. Going for a walk is a great way to connect with someone while getting some fresh air out in the open. And if you haven’t walked with a toddler before, take a small family member for a walk. They will open your eyes to all the simple pleasures and wonders of the world (just be prepared to take a little longer).

 

Walking Aids Weight Loss

People who take the option of walking over driving short distances, or incorporate a decent walk into their regular commuting habits, have a much higher chance of maintaining a healthy weight. A few simple changes in your daily routine can make a world of difference, so opt to walk.…


fit girl stretching

6 Tips for Improving Your Workout Warmup

Workouts are really made before you even pick up a dumbbell. Warming up properly not only prevents unnecessary injuries but will put you in the right frame of mind, and prep your body for a much better workout. A proper warm up will help you reach your full potential and get the most out of your time at the gym.

 

Do It Properly

A lot of beginners, especially young males, gloss over their warmups. This is because their bodies don’t seem to need it, or because they can’t be bothered ‘wasting time’. However, a proper warm up is far from a waste of time, and if you do it right, you will make far greater gains in  strength and overall fitness.

 

Get Your Heart Pumping

The first thing to do is get your blood moving. If you live close by to the gym, then why not try walking or jogging to the gym? That way, you are saving on fuel and getting a warm up in before you even get to the gym.

Once you’re at the gym, even if you’ve just run there, get on a bike or a rowing machine and do a solid 5 to 10 minute warm up to break a sweat that should see you through a workout. Getting your heart going from the get-go is a great way to help you get the most out of your workout.

Warm Up Dynamically

 

Rather than just doing a couple of basic stretches that you learnt in primary school phys ed class, do a proper dynamic warm up.…


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