What Not to Eat After Working Out

There are always lots of tips and ideas for post-workout snacks, but what about the food that you should be avoiding? Check out these ideas for what food can actually be detrimental to your fitness efforts, so you can save them for another time.

Here are the main foods to avoid after a workout.

Junk Food

This contains lots of unhealthy fats and is usually high in salt and sugar. This slows down your digestion and contains little nutrition to replenish what your body needs after exercise.

Soda

Whether it’s the caffeine you’re craving or you’re simply thirsty, soda should be avoided at all costs after a workout. The sugary fizz actually dehydrates you, bloats you and instantly introduces empty calories that you have worked hard to burn off.

White Bread

Simple carbs like white bread, pastries and donuts will quickly turn to sugar when inside your body. This slows down your digestion and has a detrimental effect if weight loss is your goal.

Coffee

It can be tempting to reach for a caffeine boost, but coffee will only dehydrate you and increase your heart rate in an unnatural way. Have a cool glass of water instead!

Sugary Protein Shakes

‘Healthy’ protein shakes are often packed with sugar and strange chemicals - they may taste good, but they’re actually the last thing you need after an intense workout.

Get some help on your fitness journey and read about your favorite sports heroes at www.clubsfit.com. This is the number one library site for great eBooks, audiobooks, music and more - all of them relating to fitness and sports. Browse the collection today, and enjoy ad-free access to the best fitness content around.

Planking: Three reasons why it is the simplest and easiest ways to exercise

If you have splashed out on some expensive sports clothes and shoes, committed to a monthly gym membership and shelled out a small fortune for personalized healthy meal plan, and still don’t see any difference, maybe you need to take a different approach to your fitness.

In many walks of life, simple can often be effective and that is certainly true when it comes to fitness in general, specifically when you consider planking.

Planking is an exercise which looks like it shouldn’t work, but it does and not only that, it’s one of the most effective ways of building core strength, which in turn allow you to be in better shape for other activities. Planking involves holding your body off the ground, usually with your elbows and feet while maintaining a straight line. It may look easy, but it is anything but as anyone who has tried to plank for more than 10 seconds will tell you, but it has many great benefits. Here are just a few.

1. Toning. Planking works your inner muscles in you tummy and strengthens your abdominal muscles. This in turn tightens your tummy.

2. It makes your more flexible. Planking relies on lots of muscles working together all over your body from your legs, through your back to your shoulders. By working all these different parts, you can achieve greater flexibility.

3. Improve your back health. Anyone with a bad back can cut down on those visits to the chiropractor by planking regularly. This is because it is an activity with limited movement so the chance of putting a sudden strain on your back is fairly low.

For more tips on fitness check out the books www.clubsfit.com.

Which group fitness class is right for you?

Getting ourselves motivated to go the gym is one of life’s great challenges. Many can easily meet it, but for others it is a task that constantly proves trying. Then there is knowing what to do when you get there. Depending on your fitness goals, you’ll need to know what amount of cardio and resistance work to do to get the desired results.

If you aren’t sure if you’re doing the right thing, or prefer a bit of company while working out, then maybe a group fitness class is for you.

There are many advantages to going to a fitness class. You’ll have the benefit of an expert instructor and the camaraderie of being part of a group of people all with the same goal.

But who do you know which group class is the one for you? First you must decide what you want to get out of your exercise. Do you want to lose weight, gain muscle, increase stamina or simply feel better?

Here are some suggestions of group classes and what they can do for you:

Spinning

This high-paced exercise takes place on a standing bike and is great for burning fat and losing weight. It involves altering resistance throughout the session for both sprints and climbing. Can also help with toning of legs and glutes.

Cross-fit

A great all-round exercise which can build strength, increase stamina and deliver a good level of general fitness. It involves a range of high-intensity movements as well as weights and aerobic exercises.

Yoga

Great for increasing flexibility as well as being an ideal method for relaxation and improving mental wellbeing.

For more great fitness tips check out the books from www.clubsfit.com.

Happy New Yoga: Trying a new exercise for 2019

A new year usually ushers in new thoughts and high up in them are how best to get yourself into shape. Often trying something new is the best way to go as it will have the added attraction of maintaining your interest for that bit longer than exercise you have done in the past and failed to stick with.

If you haven’t tried it already, taking up yoga may be something to think about. It has many documented benefits, although a fair few misconceptions also surround this ancient practice.

For a start, there is no particular body type for yoga, it is quite literally for all shapes and sizes. People also think that you have to fit and flexible to do yoga, and while this an ultimate goal of the exercise, it doesn’t have to be your starting point.

Yoga can seem a bit intimidating due to the amount of jargon associated with it, such as the names of the poses and the levels of classes, but it’s best to cut through all that and find a level you are comfortable at.

Anyway, it’s not just all about poses. Most yoga instructors will tell you that the key to yoga isn’t being able to pull your leg over the top of your head. One of the most vital components of yoga is actually breathing. Master your breathing and you’re halfway there.

Yoga is great for reducing stress and combating depression and anxiety while it can improve strength, balance and flexibility.

For more inspiration about ideas for exercise in the new year check out the books at www.clubsfit.com.

Tips for runners to get the best results in 2019

The first few weeks of the new year usually see the roads and sidewalks become overcrowded with new runners who have decided to take the opportunity of a new year to start doing some exercise. It’s a time for new starts and even if you are already an experienced runner, it can also be a chance to refresh your regime and become a more effective runner by gaining speed.

If you are a keen runner, here are some tips to get the best results in 2019, whether you are competing or running for recreation.

Pace your training

Too much intense training in quick succession can quickly lead to burn out while too much light training won’t allow you to reach the level you want. Alternating between high intensity and lighter work will allow you to steadily improve without running the risk of suffering injuries.

Do some strength training

In order to increase speed, it is necessary to get more strength in your legs and arms. Don’t overdo it as you don’t want too much bulk to haul around. Doing some light weight and core work in the gym can help build strength.

Put together a training calendar

If you are running in races and training a few times a week, it’s a good idea to take time to put together a training calendar so as you can peak at the right times and give yourself enough opportunity for recovery.

Get enough sleep

It is essential for anyone hoping to increase their running performance to get the right amount of good quality sleep to allow their bodies to recover.

For more tips and ideas for fitness check out the books at www.clubsfit.com.

Yoga: Four reasons why it’s an exercise for everyone

For many people, the image a yoga class conjures up is one of supple, flexible people contorting themselves in all kinds of way. However, that’s pretty far from the case these days and with a greater uptake in yoga, more and more people are realizing that it is an exercise for everyone.

Despite some common misconceptions about yoga, it is not necessarily about being flexible, it is more about building overall body strength. That’s why it doesn’t matter if you weigh 100 or 200 pounds, you will find yoga beneficial to you. Still not convinced? Here are four reasons why yoga is an exercise for all.

1. It is more about the mind than the body. Yes, it is about getting into poses, but it also about concentrating the mind and focusing on your inner self.

2. It can be used to undo the damage of mental conditions such as depression and anxiety. It has been discovered that yoga can actually help stimulate the growth of gray matter in your brain, getting your brain in good shape to deal with whatever comes your way.

3. There are different kinds of yoga which don’t just focus on flexibility. Many are concerned with building physical strength while others concentrate on breathing and meditation in order to achieve balance and inner peace.

4. Yoga classes have different levels, from beginner to intermediate to expert. If you have never experienced yoga before, you will find instructors patient and encouraging. Knowing expects you to nail the praying mantis on the first day.

For more tips on fitness and how to stay active check out the books at www.clubsfit.com.