Workout

Many people stick with boring workouts and relationships for the same reason — comfort

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Many Americans apparently think about their workout routines in the same way they think of their romantic partners — and that’s not a compliment. A new survey finds that over half of Americans stick with the same old exercises for the same reason they choose to stick it out with a less-than-exciting partner — it’s easier than moving on!

That’s according to a survey of 2,000 Americans who work out at least once a week. The poll also finds that one in five Americans find it harder to commit to a fitness routine than a partner. Over the last 10 years, Americans tried about five different workout regimens and had four different, serious partners.

More than two-thirds (68%) are likely to stick with a workout routine that doesn’t necessarily work for them simply because it’s comfortable. More than half (53%) of respondents are likely to stay with the wrong partner for the same reason!

Conducted by OnePoll on behalf of Freeletics, the survey digs into the idea of what makes a “perfect match.” The results reveal that it’s most closely defined as something or someone who helps them reach their goals (66%). Others say it’s something or someone who gives them warm, fuzzy feelings (61%) or someone or something who pushes them to be the best version of themselves (47%).

The average American has already found four perfect matches and those include their best friend (46%), therapist or psychiatrist (41%), partner (41%), doctor (40%), and even a gym (32%).

Infographic people surveyed reveal why this stick with fitness routine and wrong partner

While 45 percent have already found their perfect workout, 24 percent are still searching for it.

The survey also uncovered the biggest deterrents when it comes to both relationships and workout routines. When starting a new romantic relationship, top dealbreakers include the amount of money they’d have to spend on their partner (52%), where they live (52%), and how much time they’d need to dedicate to them (40%).

Interestingly, those same three factors are the top dealbreakers when starting a new fitness routine. Beyond that, respondents also consider if they actually enjoy doing the routine (27%).

When combining those two aspects of life, a little more than one-third (35%) believe that working out with a partner would help them achieve their fitness goals.

“The data shows that balancing fitness and romantic relationships often involves navigating the same waters – time investment, cost considerations, and finding joy in the process,” says spokesperson Confidence F. Udegbue, Director of Product and UX at Freeletics, in a statement. “This common ground highlights how intertwined our personal well-being and relationships can be, influencing our decisions in health and love.”

Happy older senior couple exercising or working out
(© NDABCREATIVITY – stock.adobe.com)

Though 20 percent of respondents struggle more with the initial commitment to a fitness routine, a similar number (22%) find it more difficult to let it go when it’s time to change their routine. When it comes time to leave a workout regimen in the past, respondents experience a multitude of emotions including relief (42%), sadness (41%), anxiety (38%), and even happiness (29%).

This may be why Americans have faced barriers such as time constraints (51%), lack of customizable options (45%) and high costs (44%) when it comes to finding the “perfect” workout. Beyond that, 44 percent admit they simply have a fear of commitment. 

At the end of the day, 78 percent of respondents would commit to a workout routine for longer if they knew they’d get the results they’re looking for.

“Not every match is a ‘perfect match,’ and the search can be challenging,” adds spokesperson Daniel Sobhani, CEO of Freeletics. “It’s important to find ways to simplify the fitness journey, such as personalized, adaptive workout plans built by human augmented AI technology. Finding an approach that meets you where you are and that evolves with your needs makes it easier to build and maintain a fitness habit that fits your life for life.”

Survey methodology:

This random double-opt-in survey of 2,000 Americans who work out at least once a week was commissioned by Freeletics between Nov. 27 and Nov. 29, 2023. It was conducted by market research company OnePoll, whose team members are members of the Market Research Society and have corporate membership to the American Association for Public Opinion Research (AAPOR) and the European Society for Opinion and Marketing Research (ESOMAR).

Slideshow: The 7-Minute Workout

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The 7-Minute Workout

The 7-Minute Workout

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If you’ve ever promised yourself that you would get back in shape just as soon as you could find the time, then the 7-Minute Workout may be for you. It’s a short, rapid-fire series of exercises that use your own body weight.

Start with something you learned in elementary school: jumping jacks. Stand up with your legs spread and your hands touching overhead. Then as you jump, bring your legs back together and put your arms to your sides. You can speed these up or slow them down to suit your fitness level. Do this for 30 seconds, take a 10-second break, and go right to the next move.

If you’re new to exercise, or it’s been a while, it’s a good idea to get a gym instructor or other fitness pro to help you with proper form.

Wall Sits

Wall Sits

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Stand with your back to a wall, feet hip-width apart and slightly in front of you. Lean back into the wall, and slide down like you’re sitting down into a chair. Your knees should finish above your ankles, bent at 90 degrees. Hold this position for 30 seconds.

There are 12 exercises. Each should take 30 seconds, with a 10-second “break”.  

It’s called the “7-Minute Workout,” but you really get maximum benefit from repeating the circuit at least three times.

The order of exercises does matter: You should alternate working opposing muscle groups, and follow exercises that crank your heart rate up with those that cool it down a bit.  

Check with your doctor before taking on any new exercise routine, to make sure it is right for you.

Push-Ups

Push-Ups

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Get into a “plank” position on the floor or mat, feet together with toes tucked under, hands planted flat below your shoulders. Slowly bend your elbows and lower your body toward the floor, as far down as you can go keeping back and hips level. Then press back up and repeat for 30 seconds. You can make this easier by resting your weight on your knees instead of your feet. To boost intensity, try resting your feet on a low bench or step instead of the floor.

Ab Crunch

Ab Crunch

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Start with a basic crunch: Lie flat on your back, with your knees bent and feet on floor. Tighten your core. Press your lower back into the mat and reach toward top of knees. Return to starting position but keep core tight and repeat for 30 seconds.

Step-Up

Step-Up

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Stand facing a sturdy chair or bench. Step up onto the chair or bench with your left leg, coming all the way up to stand on it with both feet fully. Then step back down and come back up, starting with your right leg this time. Do as many as you can in 30 seconds. Get your heart pumping!

Squat

Squat

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Stand with your feet shoulder-width apart and toes forward. Bend your knees as you hinge at the hips, shifting them back and down like you’re about to sit in a chair. Lower yourself as far as you comfortably can, keeping most of your weight on your heels. Stand back up. Repeat for 30 seconds.

Triceps Dip on Chair

Triceps Dip on Chair

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Sit on the front edge of a stable and sturdy chair or bench, and put your palms on the edge, fingers pointing forward or slightly toward you. Ease off the chair, supporting your weight with your heels and your palms. Slowly bend your elbows as you lower yourself toward the floor, then push back up. Repeat for 30 seconds. You can make this exercise more challenging by supporting yourself on one leg at a time.

Plank

Plank

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Lie on your stomach on an exercise mat, with your elbows close to your sides, palms down and fingers facing forward. Lift your torso and thighs off the floor, keeping your body straight. Rest your weight on your elbows and your feet, with toes tucked toward shins. Use your core muscles, and stay in this position for 30 seconds.

High Knees

High Knees

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Run in place for 30 seconds, bringing your knees up as high as you can with each step. Focus on lifting your knees up and down rapidly. Try holding your palms out in front of you at waist height, working to “smack” your knee into your palm with each step. Research has found that this kind of training may help more with fat loss than classic aerobic or strength training.

Lunges

Lunges

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Stand with your feet together. Step forward on your right foot, dropping your pelvis down toward the floor (not forward), lowering yourself until both front and back knees are bent as close to a 90-degree angle as possible. Then push back with the front leg and return to your starting position. Switch legs. Repeat for 30 seconds. You can make this more challenging with reverse lunges, or make it easier by not lowering your body as deeply.

Push-Up and Rotation

Push-Up and Rotation

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Start in a standard push-up position. Begin a traditional push-up, but as you come back up, shift your weight onto your left side. Rotate your upper body and extend your right arm straight up toward the ceiling. Return to your starting position, then repeat with right side. Repeat for 30 seconds.

Side Plank

Side Plank

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Lie on your right side on a mat, with your legs straight and your left leg stacked directly on top of the right. Keeping your ankles, knees, hips, and trunk in a straight line, push your weight up on your bent right elbow, which should be directly under your shoulder. Lift your hips, knees, and trunk off the mat. Hold the position for 15 seconds. Then switch sides. You got through the 7-minute workout. Maximize the benefits and do it two more times.

Here’s why you might not feel hungry after an intense workout

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You’ve just come home from the gym, feeling super proud of yourself after absolutely crushing a super intense workout. You open the refrigerator, give it a quick scan, and prepare to make yourself a hearty post-workout snack. Except, you realise you’re actually not hungry — which seems counterintuitive to the level of energy you just expended.

So, what gives? If you’ve ever worked out really hard and realised you have little or no appetite (in contrast to how hungry you might feel after moderate exercise), there may be an explanation for this phenomenon. A study published in Nature suggests there is in fact a link between intense exercise and decreased appetite.

Metabolic changes that occur post an intense workout

The researchers set out to learn more about the metabolic changes that occur in the body when a person exercises, according to a press release. Initially, they observed mice after they completed 30 minutes of activity and found a significant spike in one particular molecule after the animals were physically active: a combination of lactate (a by-product produced in the body during exercise) and phenylalanine (an amino acid). Researchers dubbed this combination “lac-phe.”

Next, to confirm that the increase in production of this molecule was specifically related to exercise (rather than stress, for example), researchers sought out data from racehorses, as the animals are routinely tested for enhancement drugs and getting blood samples necessary to look for the molecules would be easy, notes the press release. They discovered a spike in the same molecule after the horses ran, further proving that the increased production of lac-phe was related to exercise.

Finally, researchers asked eight healthy men to exercise three times at varying intensities, according to The New York Times. The men cycled at a leisurely pace, lifted weights, and performed 30-second sprint intervals on a stationary bike. Researchers then looked at the amount of lac-phe the participant’s bodies produced afterwards, finding that the level of production was highest after the sprints (a high-intensity exercise) and lowest after the 90-minute cycling session (which was performed at a moderate intensity). What’s more, a previous study also found a post-exercise spike in lac-phe in humans, reports the press release, backing up the new study’s findings.

So why exactly might these findings be important. Well, researchers behind the newest study observed that when obese mice were given lac-phe outside of what might naturally occur through exercise, their food intake went down by 30 percent. “That led to reduced body weight, reduced fat, and improved glucose tolerance, indicative of a reversal of diabetes,” said Long in the press release. It also might explain why you don’t always feel hungry after a tough workout.

What is the connection between exercise and appetite?

This isn’t the first time experts have studied the connection between exercise and appetite. A 2016 study also suggested that intense exercise may bring down your appetite, Shape previously reported. In this case, researchers found that exercise causes the hunger hormone (ghrelin) to decrease, while the hunger-suppressing hormone (peptide YY) increases. And while a lot of people (rightfully so!) feel ravenous after a workout, exercising for an hour at moderate intensity may leave you feeling hungrier than a HIIT session that lasts only 20 to 30 minutes.

While researchers seem excited about the potential benefits of their findings, there’s more to be determined about the link between lac-phe molecule production, exercise, and appetite. Still, the study is definitely interesting — and it may help you make sense of why you sometimes simply don’t feel like taking down your usual post-workout snack after completing a super-challenging workout.

Keep in mind that none of this means you shouldn’t eat after a workout. In fact, science also shows it’s incredibly important to refuel after a particularly laborious and sweaty exercise session because strenuous exercise depletes the body of glycogen (aka fuel stored in your muscles), Shape previously reported, and excess sweating can cause dehydration. Eating a combination of protein and carbohydrates 30 minutes to an hour after your workout will help restore energy, repair muscles, and keep your metabolism going, so you can recover safely and keep up with your favourite activities.

How eating berries can help your muscles recover after a workout

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How eating berries can help your muscles recover after a workout

How eating berries can help your muscles recover after a workout

We all see working out as an essential part of our daily routine. And while we are told that burning calories can help you feel energised, the contrary feels true at the end of the workout when you are exhausted and perspiring. The aches and soreness probably hint that your body was exerted and your muscles are strained. While such exhaustion is seen as a good sign, there are also ways you can combat this with antioxidant rich foods. Read on to know how eating berries can help your muscles recover after a workout.

work out snack

Why berries make a great post-workout snack

After a workout you’re probably extra cautious about the calories you may consume having worked out extensively to burn fat and tone your muscles. Hence, you need a food group that shall boost your health rather than offer you empty carbs. This is exactly why berries are a great post-workout snack.

  1. They comprise of polyphenols and these are plant-based antioxidants. Incidentally, they are coveted for their capability of safeguarding your cells from damage.
  2. The polyphenols in berries help alleviate swelling and muscle pain.
  3. The external layer or berries also have anthocyanins that are nothing but flavonoids that give them a great colour. However, few people know that anthocyanins can improve your blood circulation, which can come in handy after an intense session at the gym.
  4. Be it strawberries, raspberries or even blueberries you choose to have, they are made of complex carbohydrates that can boost your energy levels when you are feeling drained after exercise.
work out snacks

You can choose to make yourself a nice smoothie bowl with some acai berries and cranberries or blend some blackberries and strawberries together with your protein shake. But you must include these in your diet or have them as snacks after a strenuous gym routine for an energy boost.

Supercharge Your Insulin Sensitivity Naturally with These 5 Proven Daily Routines

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Insulin sensitivity refers to the biological response of target tissues such as muscle to the actions of insulin. In other words, insulin sensitivity refers to how well insulin performs its role of transporting and storing fuels in specific cells in the body, particularly glucose.

Insulin sensitivity varies between individuals and is reduced in people with diabetes.

Medication aside, lifestyle plays an important role in helping boost insulin sensitivity and prevent impaired tissue responses (insulin resistance), which, in turn, supports blood glucose disposal and improves diabetes management.

Lifestyle choices do this in a number of ways:

  • Strength training increases muscle mass which serves as a major storage house for glucose.
  • Walking and other forms of low-intensity exercise can reduce blood glucose.
  • Stress management including meditation and a good quality sleep pattern help control excess production of counterregulatory stress hormones, such as cortisol and adrenaline, which increase blood glucose levels.

All of the above help improve the action of diabetes medication and whatever is left of natural insulin production. Obviously, the effects of each lifestyle factor will vary depending on how often they are conducted, their intensity and, of course, inter-individual physiology and genetics.

Treat this article like an accountability checklist.

If you live with diabetes and aren’t following any of the five lifestyle behaviors listed, you might be missing a few tricks for improving health, managing your diabetes, and building that body you always wanted.

Daily Routine #1 – Perform at Least 20-45 Minutes of Anaerobic Exercise Every Single Day

Anaerobic exercise is defined as physical exercise that is intense enough to generate lactate.

You know you have generated lactate when you start feeling a burning sensation in your muscles. High rep squats and sprint intervals get you burning pretty quick. Strength training and high-intensity interval training are prime examples of anaerobic exercise.

The human body responds differently when trained with anaerobic exercise compared to aerobic exercise. The adaptions that occur to the muscle energy systems are of particular interest and benefit to people with diabetes.

Anaerobic training increases insulin sensitivity and stimulates skeletal muscle tissue to absorb glucose from the bloodstream independently of insulin. This is achieved through the stimulation of specific glucose transporters called GLUT-4. The more anaerobic work a muscle fiber has to contend with, the greater number of GLUT-4 rise to the surface of a muscle cell for the purpose of glucose extraction. Once glucose is absorbed from the bloodstream it is stored as muscle glycogen.

Increased insulin sensitivity is just one of the many benefits of anaerobic exercise. There are plenty more, which I will cover another time.

How often and how much anaerobic training should I perform?

Perform anaerobic training at least 3 times per week in the form of:

  • 20-60 minutes of strength training – whole body, body part splits, etc.
  • 10-20 minutes high-intensity interval training – skipping, spinning, battle ropes, sprints etc.

All of these training bouts will improve glucose uptake and improve blood glucose management in people living with diabetes.

Daily Routine #2 – Get and Stay Lean

It is well-established that high levels of body fat result from living in a calorie surplus for a prolonged amount of time. Excess body fat accumulation is not only unsightly, but highly inflammatory and detrimental to the effectiveness of your insulin.

Also proven is the fact that the biological response of target tissues to the actions of insulin (insulin sensitivity) are majorly affected by adiposity, or the amount of body fat one carries. 1

The leaner you are, the better your insulin will work. Period.

5 top tips for getting lean with diabetes:

  • Create a calorie deficit by sensibly increasing your physical activity and reducing food intake in a controlled way.
  • Strength train at least 4-5 times per week.
  • Manage your diabetes.
  • Achieve at least 7 hours sleep each night.
  • Aim to lose between 0.5-1% of your body weight each week.

Daily Routine #3 – Have a Toolbox of De-Stressing Activities

In today’s modern day age, we are increasingly exposed to more chronic stress than ever before: mobile phones, social media, traffic, bills, etc.

Stress stimulates a flight or fight response within the body, a physiological reaction that occurs in response to a perceived harmful event, attack, or threat to survival. The body responds to stress by activating the sympathetic branch of the central nervous system. Stress increases muscle tone, constricts blood vessels, and increases the production of counterregulatory stress hormones which increase blood glucose.

In small doses stress is healthy. It can save your life.

However, excessive stress is unhealthy and works against diabetes management.2

The greater and more prolonged the stress, the more insulin is required to balance blood glucose. It is well established that stress can influence whole-body glucose metabolism and promote insulin resistance. 2,3

Any forms of stress management, like meditation, massage, yoga, breathing exercises, or personal development, are worthwhile if they help reduce stress. Reducing your daily stress is a surefire way to improve insulin sensitivity and reduce incidents of high blood glucose.

Even Apple have cottoned on to this with their new “take a minute to breathe” reminder on their Apple Watch.

Daily Routine #4 – Have a Structured Sleeping Plan

Sleep could also be considered a form of stress management, especially for individuals who are highly active and live with diabetes.

I hate to tell you the obvious, but sleep is essential for good health and diabetes management.

Many laboratory and epidemiological studies suggest that sleep loss may play a role in the increased prevalence of insulin resistance and diabetes.4,5,6,7

One of the best pieces of advice is to set a fixed bedtime and wake time. Not only does this provide structure for your day, but it ensures you get enough restorative sleep for health and optimal diabetes management.

Again, the major tech company Apple and their recent focus on health tech apps have included a set wake/bedtime function in their alarm clock.

At Diabetic Muscle and Fitness, we take sleep seriously. We even developed a 3.5+ hour video module on sleep optimization for improving hormone profiles and body composition.

Daily Routine #5 – Perform Aerobic Exercise Daily

Aerobic exercise such as a light jogging or a brisk walk can increase glucose disposal and lower blood glucose levels – independently of insulin.

One of the main reasons aerobic exercise lowers blood glucose levels so well is due to the fact that there is little to no counterregulatory hormone response like that which occurs during high-intensity anaerobic exercise.

Please bear in mind, it is important to monitor insulin intake around aerobic exercise in order to avoid hypoglycemia.

I highly recommend buying an activity monitor like a Fitbit, Apple Watch, or Garmin. These are awesome for building the habit of doing more aerobic exercise throughout your day.

Take Home

Each and every daily routine I’ve shared in this article will improve insulin action and help your body clear glucose easier. Each and every one of these routines is a prerequisite for a great looking body and high levels of mental and physical performance.

Identify which areas you need to work on and get to it!

References

  1. Wilcox G. Insulin and insulin resistance. Clin Biochem Rev. 2005 May; 26(2):19-39.
  2. Li L et al. Acute psychological stress results in the rapid development of insulin resistance. J Endocrinol. 2013 Apr 15;217(2):175-84.
  3. Nolan et al. Insulin Resistance as a Physiological Defense Against Metabolic Stress: Implications for the Management of Subsets of Type 2 Diabetes. Diabetes Mar 2015, 64 (3) 673-686;
  4. Kripke DF, Garfinkel L, Wingard DL, Klauber MR, Marler MR. Mortality associated with sleep duration and insomnia. Arch Gen Psychiatry. 2002;59:131–6.
  5. Ayas NT, White DP, Manson JE, et al. A prospective study of sleep duration and coronary heart disease in women. Arch Intern Med. 2003;163:205–9.
  6. Ip MS, Lam B, Ng MM, Lam WK, Tsang KW, Lam KS. Obstructive sleep apnea is independently associated with insulin resistance. Am J Respir Crit Care Med. 2002;165:670–6.
  7. Punjabi NM, Shahar E, Redline S, Gottlieb DJ, Givelber R, Resnick HE. Sleep-disordered breathing, glucose intolerance, and insulin resistance: the Sleep Heart Health Study. Am J Epidemiol. 2004;160:521–30.

What to Eat Before and After a Workout, According to a Registered Dietitian

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Nine important rules to follow.
jessica-jones-watermelon-workout

You’ve got your leggings, your sports bra, your sneakers, and a hair tie. You’re ready to work out, right? Actually, you’re missing one crucial ingredient: food. What you eat before a workout is important. If you’re going to put the machine that is your body through the paces, you want to fuel it first with proper nutrition. And did you know that what you eat after a workout is really important, too? Indeed, re-fueling after exercise gives your body what it needs to recover from the exertion and build bigger, stronger muscles. That means being thoughtful about what you eat before and after exercising will help you maximize the benefits of all your hard work at the gym. And, no, I’m not talking about pre-workout supplements, I’m talking about real, delicious meals and snacks. The kind of things you would enjoy anyway—and will enjoy even more when you know they’re helping you reach your fitness goals.

As a registered dietitian, here are the top tips I give my patients regarding eating right both before and after your workout. Consider this part of your training plan.

What to eat before a workout:

I counsel my patients to eat before exercise because I think it will give them the best chance to get the most out of their workouts. Not eating enough before a workout can make you dizzy, lightheaded, nauseated, or lethargic. It can also make you more likely to injure yourself. And even if none of these things happens, skipping food can negatively impact your performance and reduce your gains.

But I know that realistically everyone won’t always have the time (or desire) to eat before a workout. On nights when you’re scrambling to get from the office to your favorite studio for that 6:00 P.M. class, it might feel impossible to squeeze in a snack on the way. And what do you do if you’re a morning workout person who doesn’t like to eat breakfast? (Psst: It’s fine to not eat breakfast every day, despite all that most important meal of the day talk.) The truth is, for most people it’s OK to workout on an empty stomach (I would not recommend doing that if you have blood sugar issues). So if you can’t even grab a protein bar, or the idea of forcing down a bite makes you want to gag, that’s all right. But ideally you should fuel up before you work up a sweat—and definitely, definitely drink water before, during, and after. Here’s how to fuel up right.

1. Carbs are good.

Carbs = energy. When we eat them, they break down into glucose, enter our muscle cells, and give us fuel to exercise at our maximum capacity. Your muscles store glucose in the form of glycogen, and dip into these reserves when you’re putting them to work. Eating carbs before you exercise ensures that you’ll have extra glucose on hand if you need it to replenish those glycogen stores. If you’re strapped for glucose during your workout, you’ll likely feel weak, tired, and tempted to call it quits and take a nap. Before a workout, it’s good to eat simple carbohydrates, because they are digested fast and provide quick energy.

Examples include:

  • a granola bar
  • a piece of fruit
  • oatmeal
  • Greek yogurt (this contains carbs and protein)
  • dried fruit
  • crackers
  • a rice cake
  • a piece of toast

2. And don’t forget about protein.

In addition to carbs, it’s a good idea to consume a little bit of protein before your workout—especially if you are doing weight training. When we do strength training exercises, like lifting weights, we create small tears in our muscle fibers. When you rest, your body repairs those microtears, building up your muscles bigger and stronger than they were before—and it needs protein to do it. But that doesn’t mean you want to pound a burger before a workout. Instead, go for sources of protein that are easily digestible, and don’t eat too much, so you don’t get an upset stomach halfway through your 5-mile run.

Examples of good sources of protein to eat before a workout include:

  • nuts
  • Greek yogurt
  • a slice of turkey
  • a hardboiled egg
  • milk or soy milk

3. Timing is everything.

The ideal time to eat is between 30 minutes to three hours before your workout. That way you’re not still digesting when you hit the gym floor, but you haven’t gone and used up all those helpful calories yet. Having said that, this can be customized. You may have to experiment to see which timeframe does your body good. If you’re working out first thing in the morning, you probably won’t be able to eat a whole meal before you hit the gym. A small snack or mini-breakfast should suffice. I like to start sipping on this protein-packed green smoothie 30 minutes to an hour before I hit the gym, and finish the other half when I’m done. If you are exercising later in the day, I recommend having a 100- to 150-calorie snack 30 minutes to an hour before your workout, or working out 2-3 hours after a well-balanced meal.

4. Drink up.

It’s best to get your body hydrated before you even think about heading to the gym. One way to determine your overall hydration status is to check out the color of your urine first thing in the morning. According to the Academy of Nutrition and Dietetics, lemonade-colored urine is a sign of appropriate hydration, while dark colored urine (think apple juice), indicates a deficit in H20.

While there is no one-size-fits-all method to determining fluid needs during exercise, a good place to start is drinking about 2 cups of water 2 to 3 hours before exercise and 1 cup of water 10 to 20 minutes before working out. The goal here is to minimize dehydration—which can cause low energy, and muscle cramps or spasms—without drinking too much water. You should try to also stay hydrated throughout your workout. Consider drinking 1 cup of water for every 15-30 minutes of intense physical activity, especially if you are sweating profusely or are training in a heated environment. Again, this may take a bit of experimentation until you find what works best for your body.

making-fruit-smoothie

Getty Images

Here are a few pre-workout snack and meal ideas I recommend:

  • Snack: A smoothie with 1 cup of fruit and 2 cups of vegetables or this protein-packed green smoothie recipe (drink half before the workout and half after)

  • Snack: An apple or pear with 1 tablespoon of nut butter

  • Snack: ¾ cup of Greek yogurt with 1 tablespoon granola and ½ cup of berries

  • Snack: 2 tablespoons of dried fruit and 1 tablespoon of raw, unsalted nuts

  • Snack: 100-calorie granola bar

  • Snack: 1-2 rice cakes topped with 1 tablespoon of nut butter

  • Meal: Oatmeal with a tablespoon of peanut butter and ½ cup of fruit

  • Meal: 4 ounces of baked salmon, ¾ cup of brown rice, with 1 cup of roasted veggies

quinoa-stir-fry-vegetables-chicken

Getty Images

What to eat after a workout:

You need to eat after a workout. Period. Eating after a workout is all about replacing the calories you used up. For one, it’s important to replenish the glycogen that has been depleted during your exercise. Secondly, eating protein after a workout is a must for a speedy muscle recovery, particularly after weight training. Plus, food contains electrolytes (which are minerals that your neurons need to fire properly), which you lose when you sweat.

When you don’t eat after a workout, you can end up fatigued and battling low blood sugar. You’re also inhibiting your body’s repair process. If you routinely skip eating after a workout, it will be harder to reach your fitness goals.

1. Make sure to eat something soon.

Especially if you just worked out really hard, your body has just used up the energy it needs to function at max capacity. Ideally, you want to refuel within about 30 minutes of working out to get those energy stores back up. If you aren’t able to eat a full meal right away, have a snack within 20 minutes of your training, then a full meal 3 to 4 hours later.

2. Refuel with carbs and protein.

Remember, you’ve blown through that glycogen and torn up your muscles. Therefore, your post-workout meal should be high in complex carbohydrates (you don’t need them to break down fast like you did beforehand) and loaded with healthy protein.

Complex carbohydrates include:

  • quinoa
  • brown rice
  • nuts
  • whole wheat bread

Healthy proteins include:

  • tofu
  • beans
  • fish

3. Athletes: Your protein needs may be increased.

For athletes doing intense weight training for long periods of time (45 to 90 minutes), you may require a little bit of extra protein (especially if your goal is to build muscle). You can customize your protein needs using this simple formula:

  1. Divide your weight by 2.2 to get kilograms

  2. Multiply that number multiplying by 0.4 and 0.5. to get a range of recommended protein intake

Okay so let’s do the math. If you weigh 130 pounds, divide that by 2.2 and you’ll get 59 kilograms. Then multiply that number by 0.4 and 0.5 to get a protein range. In this case, it’s 24 to 30 grams. Keep in mind that 4 ounces of chicken has 30 grams of protein, so these numbers aren’t that hard to achieve if you have a meal immediately after working out. Remember that these protein calculations are used determine protein needs for athletes doing intense resistance training for long periods of time. For those of us who do a cute (but equally tough!) 25 minutes on the treadmill and 20 minutes in the weight room, our protein needs may not be as high, and there’s nothing wrong with that. Here are some dinners perfectly suited for after a not-so-hard workout.

4. Don’t overcompensate.

Here’s the thing, it’s really easy to overdo it with your post-workout snacks, and end up eating or drinking more calories than you actually burned. That’s fine if you are trying to gain weight, but for folks who want to lose or maintain their weight, this is counterproductive. Skip the energy drinks, bars, sugary smoothies, and smoothie bowls at the gym juice bar. You don’t need ’em. Try to keep your post-workout snack around 150 calories and your post-workout meal under 500.

5. Rehydrate ASAP.

Replenishing the fluids you lost while sweating as soon as you can is even more important than eating right away. Don’t stop drinking just because you’re done shvitzing. Getting enough water after exercise depends on many factors, namely the length and intensity of the exercise, the environmental conditions, and your individual physiology. If you want to get all scientific about determining your fluid needs post-workout (trust me, I love to go there) you’ll need to bust out that smartphone calculator. Start by weighing yourself before and after exercise and recording both numbers. After your workout, drink 16 ounces of fluid for every pound you’ve lost. Again, do what feels right for your body. And as mentioned above, use your pee as a guideline for your overall hydration status.

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Here are a few post-workout snack and meal ideas I recommend:

  • Snack: 1 cup of chocolate milk

  • Snack: 1 slice of whole wheat toast with 1 tablespoon of peanut butter and ½ sliced banana

  • Snack: 2 graham crackers with a tablespoon of peanut butter

  • Snack: 1 to 2 hardboiled eggs with a slice of whole wheat toast

  • Meal: A 7-inch round whole wheat pita stuffed with grilled veggies and 2 tablespoons hummus

  • Meal: A protein-rich green smoothie

  • Meal: Veggie omelet with avocado and ½ cup of roasted potatoes

  • Meal: 4 ounces of steamed trout with a baked sweet potato and sautéed spinach

And remember that these are only guidelines.

The beauty of it all is that everyone’s body is different and will have specific needs and preferences. I should also note that it’s probably not a good idea to experiment with any nutritional changes on a game or race day. Limit any diet tweaks to training. Happy training!

The Scientific 7-Minute Workout

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Exercise is a key factor of optimal health; it’s particularly important for controlling your blood sugar and normalizing your insulin levels. I often recommend viewing exercise as a drug that needs to be properly prescribed and “taken” at a proper dosage.

Story at-a-glance –

  • Exercise is a key factor of optimal health; it’s particularly important for controlling your blood sugar and normalizing your insulin levels. When done correctly, exercise can oftentimes act as a substitute for some of the most common drugs used today for things like diabetes, heart disease and depression
  • Compelling and ever-mounting research shows that the ideal form of exercise is short bursts of high intensity exercise
  • Not only does it beat conventional cardio as the most effective and efficient form of exercise, Peak Fitness exercises also provide health benefits you simply cannot get from regular aerobics, such as a tremendous boost in human growth hormone (HGH), aka the “fitness hormone”
  • A recent article by the Human Performance Institute shows how you can fulfill the requirements for a high intensity exercise using nothing more than your own body weight, a chair, and a wall

When done correctly, exercise can oftentimes act as a substitute for some of the most common drugs used today for things like diabetes, heart disease and depression.

All of these conditions will improve with exercise and the help of an experienced natural health care clinician. High intensity interval training (HIIT), which is a core component of my Peak Fitness program, is key for reaping optimal results from exercise.

There are many versions of HIIT, but the core premise involves maximum exertion followed by a quick rest period for a set of intervals.

My Peak Fitness routine uses a set of eight 30-second sprints, each followed by 90 seconds of recovery, as taught by Phil Campbell who is a pioneer in this field. Also, while I typically recommend using an elliptical machine or recumbent bike, you can just as easily perform a high intensity routine without any equipment at all.

The Scientific 7-Minute Workout

A recent article in the American College of Sports Medicine’s Health & Fitness Journal1 shows how you can fulfill the requirements for a high intensity exercise using nothing more than your own body weight, a chair, and a wall.

Best of all, this science-backed routine only requires a seven minute investment, as the program calls for as little as 10- to 15-seconds of rest between each 30-second exercise, which should be performed in rapid succession.

As reported by the New York Times2:

“’There’s very good evidence that high-intensity interval training provides “many of the fitness benefits of prolonged endurance training but in much less time,’ says Chris Jordan, the director of exercise physiology at the Human Performance Institute in Orlando, Fla., and co-author of the new article.”

The health benefits of high intensity interval training are well-established at this point, and include:

Significantly improving your insulin sensitivity, especially if you’re on a low-processed food, low-sugar/low-grain diet Optimizing your cholesterol ratios, when combined with a proper diet Boosting fat metabolism and optimizing your body fat percentage (as a result of improved conservation of sugar and glycogen in your muscles)
Virtually eliminating type 2 diabetes and high blood pressure Naturally boosting your levels of human growth hormone (HGH) Increasing your aerobic capacity

One of the added boons of this 7-minute program is that since you don’t need any equipment, you can easily take this routine with you when traveling. You’d be hard-pressed to find a hotel room that doesn’t at least have a chair in it. When done at the appropriate intensity, which should hover around 8 on a scale of 1-10, the following 12 exercises, which are outlined in the report, equate to doing a long run and a weight-training session.

The exercises are ideally done in the following order, as this allows for opposing muscle groups to alternate between resting and working in each subsequent exercise.

Contraindications

I believe most people can perform high intensity exercises, provided you listen to your body and work out according to your current level of fitness and ability. I personally modified the Peak 8 to a Peak 6 this year as it was sometimes just too strenuous for me to do all eight repetitions. So by listening to my body and cutting it back to six reps, I can now easily tolerate the workout and go all out. That said, the authors stress that there are some contraindications for their program:

“Because of the elevated demand for exercise intensity in high intensity circuit training protocols, caution should be taken when prescribing this protocol to individuals who are overweight/obese, detrained, previously injured, or elderly or for individuals with comorbidities.

For individuals with hypertension or heart disease, the isometric exercises (wall sit, plank, and side plank) are not recommended. The isometric exercises can be substituted with dynamic exercises.

For all individuals, the Valsalva maneuver should be avoided, particularly for the isometric exercises. Proper execution requires a willing and able participant who can handle a great degree of discomfort for a relatively short duration. It is also essential that participants in an HICT understand proper exercise form and technique. As with all exercise programs, prior medical clearance from a physician is recommended.”

I firmly believe that most people would benefit from high intensity exercises but the key is to start very slowly if you have any of the risk factors listed above. You might actually require several months to work up to a high intensity level. But as long as you start at a safe level and continue to push yourself to progressively higher levels, you will eventually reach a level of intensity that will provide the benefits.

Remember, while your body needs regular amounts of stress like exercise to stay healthy, if you give it more than you can handle your health can actually deteriorate. So it’s crucial to listen to your body and integrate the feedback into your exercise intensity and frequency. When you work out, it is wise to really push as hard as you possibly can a few times a week, but you do need to wisely gauge your body’s tolerance to this stress.

Why High Intensity Interval Training May Be Ideal for Most

Contrary to popular belief, extended extreme cardio, such as marathon running, actually sets in motion inflammatory mechanisms that damage your heart. So while your heart is indeed designed to work very hard, and will be strengthened from doing so, it’s only designed to do so intermittently, and for short periods—not for an hour or more at a time. This is the natural body mechanics you tap into when you perform HIIT.

Repeatedly and consistently overwhelming your heart by long distance marathon running, for example, can actually prematurely age your heart and make you more vulnerable to irregular heart rhythm. This is why you sometimes hear of seasoned endurance athletes dropping dead from cardiac arrest during a race. I ran long distance for over four decades. So please learn from my experience and don’t make the same mistake I did.

Compelling and ever-mounting research shows that the ideal form of exercise is short bursts of high intensity exercise. Not only does it beat conventional cardio as the most effective and efficient form of exercise, it also provides health benefits you simply cannot get from regular aerobics, such as a tremendous boost in human growth hormone (HGH), aka the “fitness hormone.”

What Makes HIIT so Effective?

Your body has three types of muscle fibers: slow, fast, and super-fast twitch muscles. Slow twitch muscles are the red muscles, which are activated by traditional strength training and cardio exercises. The latter two (fast and super-fast) are white muscle fibers, and these are only activated during high intensity interval exercises or sprints. The benefit of activating these fibers is that they will produce therapeutic levels of growth hormone, which many athletes spend over a $1,000 a month to inject themselves with. So there is no need to pay the money or take the risks when your body can produce growth hormone naturally through high intensity exercises.

Getting cardiovascular benefits requires working all three types of muscle fibers and their associated energy systems — and this cannot be done with traditional cardio, which only activates your red, slow twitch muscles. If your fitness routine doesn’t work your white muscle, you aren’t really working your heart in the most beneficial way. The reason for this is because your heart has two different metabolic processes:

  • The aerobic, which requires oxygen for fuel, and
  • The anaerobic, which does not require any oxygen

Traditional strength training and cardio exercises work primarily the aerobic process, while high intensity interval exercises work both your aerobic AND your anaerobic processes, which is what you need for optimal cardiovascular benefit. This is why you may not see the results you desire even when you’re spending an hour on the treadmill several times a week. So when it comes to high intensity exercises, less really is more...

For Optimal Health, Add Variety to Your Exercise Program

In addition to doing HIIT a couple of times a week, it’s wise to alternate a wide variety of exercises in order to truly optimize your health and avoid hitting a plateau. As a general rule, as soon as an exercise becomes easy to complete, you need to increase the intensity and/or try another exercise to keep challenging your body. I recommend incorporating the following types of exercise into your program on days when you’re not doing high intensity anaerobic training:

    • Strength Training: If you want, you can increase the intensity by slowing it down. You need enough repetitions to exhaust your muscles. The weight should be heavy enough that this can be done in fewer than 12 repetitions, yet light enough to do a minimum of four repetitions. It is also important NOT to exercise the same muscle groups every day. They need at least two days of rest to recover, repair and rebuild.

For more information about using super slow weight training as a form of high-intensity interval exercise, please see my interview with Dr. Doug McGuff.

    • Core Exercises: Your body has 29 core muscles located mostly in your back, abdomen and pelvis. This group of muscles provides the foundation for movement throughout your entire body, and strengthening them can help protect and support your back, make your spine and body less prone to injury and help you gain greater balance and stability.

Exercise programs like Pilates, yoga, and Foundation Training are great for strengthening your core muscles, as are specific exercises you can learn from a personal trainer.

  • Stretching: My favorite type of stretching is Active Isolated Stretching (AIS) developed by Aaron Mattes. With AIS, you hold each stretch for only two seconds, which works with your body’s natural physiological makeup to improve circulation and increase the elasticity of muscle joints. This technique also allows your body to repair itself and prepare for daily activity. You can also use devices like the Power Plate to help you stretch.

Watch the video. URL:https://youtu.be/ECxYJcnvyMw