Meditation is a practice that has been around since the 4th century. Some people look at meditation as a form of prayer to buddha. Well, it’s not. It is a way of channeling your inner calm, or a way of developing your emotional positivity. It has a lot of health benefits.

IT KEEPS YOU STRESS FREE.

Stress is a major everyday issue for people. Especially people who have to juggle work and family at the same time. Having to wake up to help the kids get ready for school and make it to work in record time can be very stressful. You need intervention, before you break down. Meditation is your way out. And it doesn’t even need any material. You can do it anywhere, at any time and it doesn’t even take time!

IT IMPROVES METABOLISM.

If you want to lose some weight but you do not want the pain and hassle that comes with fitness training, you should hang on to meditation. The positive mindset that you get into during meditation affects you internally and boosts your metabolism rate to promote weight loss.

IMPROVES BRAIN FUNCTION.

It has been scientifically proven that meditation does in fact, improve the brain in many ways than one. It improves your attention span. It also changes your outlook on/perception of things around you positively. It decreases mind wandering, which can be very be detrimental as it can cause worrying or stressing. Most importantly though, it’s some sort of brain anti-aging solution.

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Corporate wellness strategies require a few key elements in order to be effective and successful and while you might not really need to have a genius level IQ to figure these out, it is surprising that so many companies fail with their corporate wellness strategies simply because they overlook one or more of these simple but important elements of a corporate wellness plan. To avoid this, and make the most out of yours, read on to see the top five most important elements any corporate wellness plan should have:

1. Exercise

Getting employees to have sufficient amounts of exercise is one of the most important elements of a corporate wellness plan. Exercise has a number of benefits that your staff can and should benefit from: the more obvious ones being weight loss, improved heart rate, improved stamina and stronger muscles. But exercise also has other benefits which have a direct effect on the mental performance of staff on the job. For one, exercise triggers the release of endorphins which cause people to experience better moods; people will also feel more alert and mentally sharp, in the hours immediately after exercise, and exercise has a long term developmental effect on the areas of the brain responsible for decision making and analysis, memory and etc.

2. Diet

Diet is another very important part of corporate wellness. You’ve probably heard the saying, “you are what you eat”, and this is true to a very large extent. A fat and carbohydrate rich diet will lead to a higher body fat percentage and a high protein diet will aid in muscle building so this is one reason why you should watch what you eat very carefully. Companies should focus on offering employees sufficient information on the appropriate diet they should eat and might take an extra step by providing healthy food at staff canteens and even at corporate events.

3. Stress management

Work comes with a lot of stress which a lot of times is ignored. But stress has very negative effects that could lead to the development of further complications such as high blood pressure, chronic fatigue and depression. It might be a good idea to have regular counseling for staff, to be able to spot telltale signs of stress.

4. Sleep

Sufficient sleep is an extremely important part of health and although it might not exactly be conventional, some companies have created office space specifically designated for mid-day naps, with some evidence to suggest that this practice yields a high return on investment. Whether or not you buy the idea of a nap room, employees should be encouraged to acquire the recommended 7-8 hours of sleep each day.

5. Work-life balance

Full commitment to work is commendable and is probably something most companies would want to see from their employees; however, it is very easy to go over the line to the point where work actually has a negative effect on health. Studies have shown that under normal circumstances, spending time with family contributes to good health and a feeling of well being so employees should be encouraged to spend enough time with their families and away form the stress and pressure of work.

Conclusion

There is a relatively slim line between success and failure with corporate wellness strategies but following and implementing the strategies outlined here will set you firmly on your way to corporate wellness success.

A professional fitness instructor might be able to offer you further advice on how to design your companies wellness program and if you would like to hire one, we would be glad to connect you with someone you can trust. Please contact us at:

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Just like exercise is an approach to training the body, meditation is an approach to training the mind. It is becoming more commonly practiced now due to its numerous known benefits. Some of which are drastically reduced stress levels, increased creativity, improved emotional stability and quality of sleep, developed intuition etc. these mental and emotional benefits lead to various physical benefits like lowered high blood pressure, improved immune system, decreased tension-related pains such as tension headaches, insomnia, joint pain etc and promotes serotinin production which improves mood and behavior. Getting all these benefits, however, depend, to a large extent on your meditation technique and how well you practice it. Here are the top 5 most effective meditation techniques guaranteed to nourish you from within and give you all the afore mentioned benefits and more (if done correctly).

1. Effortless Presence

This is also known as ‘choice-less Awareness’ or ‘Pure Being’ . In this type of meditation, the mind is free, empty and quiet because attention is not focused on anything in particular. This is actually the basis of all the other types of meditation as it discovers the inner silence and deeper states of consciousness.

2. Focused Meditation Technique

this technique involves focusing intently on something but not engaging your thoughts about it. Your focus can be on a concept like ‘life after death’ or something visual like a statute. This technique keeps you in the moment and allows you to slip into an altered state of consciousness.

3. Activity-Oriented Meditation Technique

With this type of meditation, you engage in a repetitive activity in which you can mentally immerse yourself and ‘zone out’. This relaxes the mind and concentrates on the activity. Activities like practicing yoga, creating artwork, walking are examples of activity-oriented meditation.

4. Basic Meditation Technique.

With this Meditation Technique, you try to quiet your mind by sitting in a comfortable position and thinking of nothing. It might not seem like it but this is actually pretty hard to accomplish. An easy way to start is practice it gradually till you get acquainted with the technique with time.

5. Mindfulness Techniques Meditation

This is pretty similar to activity-oriented meditation as it does not really seem like meditation. With this technique, you stay in the present moment mentally instead of thinking of the past or future. You focus on your emotions, sensation and experience them rather than analyze or examine them.

Whichever technique you choose, the benefits are obvious and excessive. For this reason, meditation is largely recommended for stress management.

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The positive impact good lifestyle habits have on our lives can never be over-emphasized. It can dramatically affect the quality of our lives. Benefits ranging from health, social, psychological, emotional etc. And its the small choices you make daily (like choosing water over soda or to eat that salad for lunch instead of fast food) that add up to your healthy lifestyle. However, these decisions are not easily made, so we are left in awe of the people who make those decisions so easily and live flawlessly healthy lifestyles. How do they do it? You’re about to find out.

Habit 1. They do not eat through their Emotions.

We don’t always eat to satisfy physical hunger, sometimes its emotional hunger, to relieve stress, for comfort or even to reward ourselves. We also tend to eat when we’re bored, lonely, exhausted, angry or upset. Either way, Emotional eating results in overeating and is one of the primary causes of the high rate of obesity and being overweight in the world today. People living healthy lifestyles avoid doing this and seek other means of relieving their emotions (for example going for a run to relieve stress or do interesting/fun activities to avoid feeling bored). Emotional eating does not fix emotional problems. If anything, it makes it worse because we end up feeling guilty of overeating.

The first step to tackling your emotional eating problem is to identify what triggers it then you find other ways to manage your emotions without food.

Habit 2. Physical Activity.

A healthy lifestyle includes at least an hour of exercise, three times a week. Exercise is the most important aspect when it comes to healthy living. It benefits mentally, physically and emotionally. Basically giving you a chance to unwind in sense of the word. Health risks associated with lack of physical activity include heart problems, high blood pressure, diabetes and even obesity.

Habit 3. They drink at least eight glasses of water a day.

Healthy people keep themselves hydrated. Minimum of eight glasses a day, it’s recommended by the doctors. Water controls the calories, keep the muscles energized, freshens up the skin and does a whole lot of other stuff on the inside. So drink more H2O!

Habit 4. Have balanced Diets.

The nutrients we acquire from the foods we eat helps us repair, develop or replace cells and tissues. Also they keep our metabolism running, fight infections, produce energy and zillions of other functions. There are essential nutrients (proteins, carbohydrates, fat, vitamin A, B, C etc) that the body needs to go through all these vital processes so if the right foods(which contain those micro-nutrients) are not consumed then the body does not function properly which would result in poor health. A healthy balanced diet provides the right amount and combination of all these micro nutrients for an overall well functioning body and healthier and happier lifestyle.

Habit 5. They have alone time.

Alone time is healthy. Being around people all the time can be pretty draining. It’s good to make up some time for yourself and ‘recharge’. To unwind, mentally and have some temporary relief from all the craziness. This boosts your creativity and productivity, clears your mind, helping you see situations from fresher perspectives and results in better interaction. It’s actually one of the best ways to deal with a stress.

Conclusion

Now you know a few important habits that make up a healthy lifestyle. Will you adopt them?

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Let’s face it; we all tend to overeat more at lunch time. Its might be because you didn’t take the time to eat a solid breakfast, waited too long to eat, ate at your desk (which means you’ll focus more on work and not the food and that’s the easiest way to overeat) or even ate out. It happens all the time and it’s hard to stop once you start because you listen to that little voice in your head that says “it won’t make much difference anyway”. This is probably one of the biggest reasons you’re not shedding the calories as fast as you can. Here are a few tricks you could use to make sure you don’t overeat during lunchtime.

1.Pack your own lunch from home

This way you wouldn’t have to go out and be tempted to order from the lunch menus that have main meals that are probably more than what you need. In addition, you’re won’t be sure about the ingredients put into the food you’re going to buy so the calories you consume will be out of your control. Also, If you’re prone to buy those super convenient, frozen pre-package foods that can be easily heated up, you should re-consider continuing it because it could be the reason you’re not losing weight as it contains a lot- and i mean a lot of car

2.Eat a solid Breakfast.

You probably already know that breakfast is the most important meal. There’s a reason this saying is so true “Breakfast like a king, lunch like a queen and dinner like a pauper”. Breakfast boosts your metabolism which is just what you need for the start of a productive day. Plus, by skipping breakfast or even eating a small amount of it, you will get hungry and have higher tendency to overeat during lunchtime.

3.Eat slower and chew more

Yes, i get that you’re busy and don’t have much time to spare but you will have to make time for this. It concerns your health. So eat slower and chew more. This will help your digestive system process food better so you’ll feel full faster than if you were rushing and eating like it was the end of the world.

4.Don’t drink very sugary drinks

Sugary drinks are very calorie-dense and are converted to carbohydrates in the body and that will only add more calories that you can very well do without if you’re serious in your weight-loss goals. Just drink water; Its delicious, healthy and has no calories. Or better yet, you could try a lemonade or lemon water, it has a lot of benefits like flushing out toxins from the body, boosting the digestive system, improving the efficiency of several organs in the body like the liver and…wait for it, boosts fat-burn rate.

5.Focus on the food.

One of the most important causes of overeating is multitasking. In fact, it has been scientifically proven that multitasking reduces the taste of the food in your mouth which is as a result of the senses in the brain competing with each other because the brain has to process everything at once. This automatically translates to overeating. You need to focus on the food. That way you’ll feel full faster and won’t overeat.

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Human growth Hormone (HGH) is one of the factors responsible for muscle growth and development in the human body; so maximizing its natural production levels will be key to achieving maximal fitness gains from exercise. If you’re anything like most people, though, the name HGH probably brings to mind image’s of some body builder, pumped up on every imaginable steroid. But although HGH can be taken in an artificial form, along with steroids, and is often used in an illegal way by a lot of body builders and weight lifters, your body is perfectly capable of developing incredible amounts of HGH purely through natural processes. Here are 5 easy ways you can maximize your body’s Human Growth Hormone production without taking a single supplement:

1. Resistance Training

Resistance training, in general, will trigger the release of Human Growth Hormone, but certain exercises such as squats will trigger a much more significant release of HGH. This might be because squats work the three largest muscles in the body—the gluteus maximus, quadriceps and gluteus medial—and are a compound exercise, involving multiple muscles and joints.

2. HIIT

As a rule, the more intense the exercise/workout, the higher the amount of HGH released. So when you do exercise, you should try to keep the intensity as high as possible. As its name implies, high-intensity interval training is training done at a very high intensity, with frequent but short rest periods in between.

3. Carb Loading

Why would anyone trying to lose weight want to load up on carbs, you might ask? According to a scientist, John Kiefer, Human Growth Hormone levels can be maximized by eating carbs at carefully timed intervals–usually right after exercise. The reason this works is because carbs tend to end up as glucose in the bloodstream and high glucose levels will trigger the secretion of HGH; so loading up on carbs right after exercise is a smart way to increase your muscle gains.

4. Sleep

A good, restful night’s sleep can do wonders for your fitness and here’s one of the reasons why: Growth Hormone Levels are particularly high when you sleep, as the body uses this period to repair and rebuild damaged tissues. Instead of simply extending your sleep by an hour or two, you should try to go to bed a bit earlier, as the release of HGH is actually highest during the early hours of the night.

5. Intermittent Fasting

Going off food completely, for a period of time, has been shown to trigger the release of massive amounts of Human Growth Hormone in the body–up to as much as a 2,000% increase from its regular levels. This number is truly astounding and while a 24 hour fast might sound like the most severe form of punishment ever, we think it just might be worth it.

Conclusion

Increasing the levels of Human Growth Hormone your body produces will be one key to developing the fit, athletic looking body you have always wanted. Use these tips and tools we have shown you here, to get your body pumping HGH like never before.

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]]> https://www.trainer.ae/articles/5-completely-natural-ways-to-increase-human-growth-hormone-3001/feed 0 https://www.trainer.ae/articles/complete-diy-weight-gain-plan-for-beginners-men-women-2467 https://www.trainer.ae/articles/complete-diy-weight-gain-plan-for-beginners-men-women-2467#comments Fri, 23 Oct 2015 07:45:18 +0000 http://www.trainer.ae/articles/?p=2467 read more »]]>

The internet is almost literally drowning in articles on weight loss and this is very understandable as, almost everywhere around the world today, obesity statistics are rising at a truly alarming rate. But we’re not going to talk about how to lose weight here, as we have dealt with that in previous articles and you can read the full weight loss guide here: http://www.trainer.ae/articles/complete-diy-weight-loss-plan-for-beginners-men-women-2294

Instead, we would like to take some time to focus on you, the skinny guy or girl, who would really like to put on a few extra pounds but are having an extremely hard time doing so. We’ve come across so many people like you, who have simply given up on their dream of being bigger and having more muscle mass, because no matter how much they eat or how much they lift in the gym, weight gain just doesn’t seem possible. But the reality is, every healthy person has both the ability to lose and gain weight; you just need to understand the factors that influence your weight and effectively manipulate them to yield the results that you want to see.

In this guide, we will show you all the basics of weight gain for skinny people who have given up on ever gaining weight. Get set for a comprehensive fitness plan that will change your life and make your dreams come true at last!

1. Why are you so skinny?

Your genes are largely responsible for your body’s natural disposition (or the lack thereof) to fat. Scientists have observed that there are generally three body types which are distinguishable by their natural body frame, propensity to gain or lose weight and bone size. The endomorph, the very opposite of your body type, has a large frame and bigger bones; they are naturally built to accommodate more weight and fat. So often, people think everyone who is overweight is overweight because they eat too much. This is not exactly true although there is some element of truth to it, when taken in context, as you will see later on.

Mesomorphs, on the other hand, are perhaps what you could call the “inbetweeners”. They have moderately sized bones, broad shoulders and a roughly rectangular body shape. The mesomorph is built to accommodate more muscle and burn efficient amounts of fat. Such people really seem like they have no difficulty in getting buff and when inactive have a tendency to either get slim or slightly chubby depending on their eating habits.

And then there’s you, the ectomorph. The skinny guy or girl who has always dreamt of having arms like Dwanye “the Rock” Johnsons’ or the curves of Beyonce, but no matter how much you eat or work out, you either gain weight in all the wrong places or the weight doesn’t even have the courtesy to show up at all. Unfortunately, your body isn’t naturally built to optimize growth in the way that you might like but there a few simple hacks to get around this challenge. Ready to be the boss of you? Read on.

2. Understanding Metabolism

It’s clear there are different body types, but what is it about these different body types that makes it easier or harder to gain or lose weight? The traditional wisdom has postulated that differing metabolism speeds are responsible for people’s weight gain or the lack of it; however, that theory is currently under dispute, given that several studies have produced research that does not seem to validate this claim. In the absence of a definitive answer as to the exact relationship between metabolism and weight gain, we tend to support the traditional wisdom that a faster metabolism makes it harder for people to gain weight and vice-versa.

Metabolism is a two-stage process by which the human body breaks down food to access the energy stored within, to supply itself with energy and nutrients to maintain it’s regular functions. The first stage is catabolism, where the body breaks down food and the second stage is anabolism where the allocation of energy resources for tissue building and physical activity occurs. The energy stored in food is measured in calories and some foods contain more calories than others; also, some people need less calories than others which is a piece of information you need to take note of because maximizing your calorie intake is key to weight gain.

The process of metabolism doesn’t only release and channel calories, but it also burns calories, and if you burn too many calories, weight gain will be exceptionally hard for you. In fact, burning more calories is the main point of any fitness plan for overweight people, so it stands to (somewhat primitive) reason, that you should be doing the opposite if you want to gain weight.

So how do you make sure you gain all the calories your body needs? You’ve got to eat the right foods and do the right kind of workout which we will explain in detail soon.

What to eat?

If you’re meant to do the opposite of what overweight people do, then that probably means you could just go out there and eat all the junk food and fast food that you want, right? Sorry, but no. True those kinds of foods are very high in calorie content but they are still just as unhealthy for you as they are for anyone else so you might want to steer clear as well. What might happen if you eat a lot of fatty food and junk food is that you might gain weight but in all the wrong areas, particularly your belly area, which is probably not quite what you have in mind.

Many ladies try to eat to fill out their curves but in truth, your body shape is really determined by your genetics and there isn’t too much you can do to alter it by eating. Exercise however is a better way to get a more curvy body for women. First off, though, you’re going to need a healthy diet that promotes muscle development.

First thing you should be chucking down, by the bucket load, is protein—healthy protein of course. Egg whites, milk, cheese, kidney beans, chicken breasts, steak (and other lean meats) are all very healthy proteins that will supply your body with the nutrients you need for building muscles–and building muscles is what you should be aiming for if you’re looking to gain weight.

This is probably a good time to state that nutrients are different from calories and even if your body burns up all the calories you gain in food, the nutrients are not used up in this way. Instead they are converted into chemicals that can be absorbed by the tissues which need them for growth and replenishment. So eating the right food is more important than eating a lot of food.

That being said, you still need a lot of calories to carry out your body’s daily functions and for your exercise needs, and having a fast metabolism might mean that your body will burn a lot of the calories you gain from your food so you will need to consciously eat higher calorie foods. Also be sure to eat more often even if you don’t feel very hungry.

Nutritional Supplements

If you’re an ectomorph, you have a natural disadvantage for muscle building, but you can even the score by using any of the very many nutritional supplements that have been designed with people like you in mind. Nutritional supplements are mostly highly concentrated doses of nutrients that have been artificially extracted and processed into a form that is easy for you to ingest–in the form of pills, powder or even shakes. There’s usually nothing so special to be found in these supplements that you wouldn’t find in regular meals but the nutrients in these supplements are usually much more concentrated than they would be, when found in food.

The most common supplements you should look for are:

Whey protein- Whey, a by-product of cheese production, is touted as being by some as the best protein source ever discovered on this planet. While this claim might sound a bit hyperbolic, it is a fact that whey has exceptional qualities. Whey is commonly sold as a form of protein powder which could be mixed into a beverage or cereal.

Soy protein– Soy is an excellent protein source just like whey. Unfortunately, it has managed to acquire an undeserved, bad reputation due to the fact that it contains phytoestrogen, the plant form of the hormone estrogen. Given the fact that estrogen in humans is responsible for the development of many feminine features, it was thought, in the past, that phytoestrogen would have a similar effect in men and would inhibit muscle mass gains. On the contrary, it has been found that phytoestrogen does not have this effect in humans and soy is in fact in the highest possible class of quality for proteins.

Creatine– Creatine is a natural substance that is found in protein and is stored in muscles. Creatine has two major functions in human beings: it helps energize muscles during exercise and also helps in muscle growth.

You could use any of these supplements to support a workout plan but a combination of all three would be much more effective.

Exercise

Just as exercise plays a major role in helping people lose weight, your weight gain will be largely dependent on the amount and kind of exercise you do. You should avoid exercises that would make you burn a lot of calories, so if running is your favorite hobby then sorry you might have to find another, or cutback on how much running you’re doing. An alternative training technique that might help you maintain your stamina without losing all your weight gain is anaerobic training.

Anaerobic training is literally exercise done without oxygen (that doesn’t mean you should try holding your breath while you sprint or do some other physical activity). Basically, this is exercise that is so intense that the body cannot take in all the oxygen that it needs to sustain the activity. This leads to a development of the body’s fast twitch muscle fibers which are responsible for generating explosive power. You will also burn calories when you do anaerobic exercise but this is kind of balanced out by increased muscle mass so it’s a win-win solution to some extent.

Your exercise efforts should encapsulate your entire body so that the muscle gains are evenly spread. One tip on how to gain more muscle mass faster is: do compound exercises. Compound exercises are exercises which involve the multiple use and stimulation of major joints and muscles at the same time. A good example of a compound exercise that could also be performed as an anaerobic exercise are burpees.  You can read all about how to do burpees here: http://www.trainer.ae/articles/4-reasons-why-burpees-could-be-your-secret-weight-loss-weapon-2446

Resistance exercises in the gym- there are two main techniques that are used for lifting iron or otherwise training for muscle mass in the gym. You could either do high reps, using low weights or do less reps, using higher weights. The difference is: the high rep-low weight technique, will make muscles look more “defined” but the heavy weight, low rep technique, is better for producing denser, stronger muscles which is probably what you should be aiming for.

Conclusion

We hope you have found the information in this article clear and useful. Make sure you apply these tips and techniques consistently and soon enough, you might find yourself packing on weight like never before.

We think you might benefit more from having a personal trainer to guide you further and if you would like one, we would be glad to connect you with someone you can trust. Please contact us at:

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WhatsApp number: +971 565 830 067 (Just send us code 2467 and we will get back to you ASAP)
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You can get in touch with us 24/7 and one of our experts will not only give you a free consultation but also help you pick out an appropriate male or female personal trainer to meet your needs. One-on-one personal training lessons are available in Dubai, Abu Dhabi, Sharjah, Ajman and RAK.
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Working out everyday is a very good thing, but is going through the same workout routine everyday are good thing? Split body workout has it’s advantages and they are cool and all but it does have it’s disadvantages too. It’s left to you to weigh the pros and the cons and see if it is the best type of workout for you.

Pros: 

It is very easy to switch up workouts. Your body can adapt to any type of exercise, that is why it is very easy to mix it up, do something else every now and then. You can do chest workout on Mondays, rest on Tuesdays and work your legs on Wednesdays and you won’t even feel too sore to workout because your upper body will be resting whilst you are working your lower body, unlike upper body workouts which requires you to work the same parts of your body all week.

It is superior for Body Shaping. Split body workout focuses on each body part once every week, that time and focus it gives to a single part of the body is what gives that part of the body the more acute shape that it needs, so if you are more interested in body shape than it strength, you should lean more on split body workout because it is the best type of workout for an awesome physique.

It is very manageable. Lifting weights can be very hard, especially when you are lifting weight for your whole body, but if your only focusing on one particular part of your body, it becomes manageable. I’m not saying it won’t be heavy, of course it will be, but it will be manageable.

Cons:

Muscle and Strength imbalance. If you are not careful with split body workout, you will end up having some muscles bigger than the other. See those guys with the upper body of hulk and the lower body of a ballerina? Yep! A little mistake in your split body workout routine can do that cause it’s pretty easy to overdevelop some muscles at the expense of others. If you are going to do the split body workout, do it right!

Less overall Calorie burn. If you are working a single muscle at a time, you will burn less calories than you will burn when you work all of your muscles at the same time. There are ways to get split body workouts to burn more calories but overall, whole body workouts are more effective in burning calories.

You can’t Skip a Workout. I can’t really say “you can’t” because you can but if you do it will backfire since you have to workout every muscle once a week and if you skip one it, that particular muscle will be one workout behind all the other muscles and that’s going to affect muscle and strength balance. So if you chose to do the split body workout routine, whatever you do, try not to miss a workout. Try very hard.

It’s true that it has risks to it, but let’s be real here… What type of body workout doesn’t? Make sure to take the necessary steps to not fall on it’s cons and you are good to go!

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You can get in touch with us 24/7 and one of our experts will not only give you a free consultation but also help you pick out an appropriate male or female personal trainer to meet your needs. One-on-one personal training lessons are available in Dubai, Abu Dhabi, Sharjah, Ajman and RAK.
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Its an amazing feeling to run, there’s nothing like running outside. Its sometimes hard to beat that feeling that you are one with nature… that feeling where the wind is at your back, the sun on your skin and the fresh air down your lungs, the feeling is hard to come by, except when you are out burning some cardio.

Running takes a toll in your body so it is very important to feed yourself with the right foods to stay energised; and it is very important to consume the right amount of carbohydrate and healthy fats, especially for runners who push themselves to the limit. The amount of calories you actually need should be based on the length and the intensity of your run, so eat enough food so you will be energised but not too much so that you feel weighed down.

There’s a lot to consider between pre, mid and post-run food, these will give you a guide to a good nutritious choices.

PRE RUN

Pre-run foods are foods that you should eat no sooner than two hours before your run. Complex carbohydrate are a good source of endurance, they provide good glycogen to the body and work for most people. On the other hand, carbs turn into sugar fast which gives you the energy boost you need.

The first on your nutrition list should be bananas, because they are high in both carbohydrate and potassium, and potassium helps in preventing cramping which while the sugar in banana gives you energy.

Secondly, quinoa, which is a complete protein that helps build your muscle. Its also a complex carbohydrate and easy to digest in addition, help fuel your workout and make you feel full energy, thanks to its fiber.

MID RUN

For those planning to run for more than 90 minutes, you’ll need to replace the energy you’ll burn or the run will be over before it even starts, which is not good. Some people snack at about the 40 minute mark, then 30 minutes or thereabout for long distance running. For this you should go with Dates, because they are an all natural simple sugar perfect for mid run and easy to transport. You should try these, instead of those artificial energy gummies.

POST RUN

After a big run, you will have to replenish your energy to help you rebuild your muscle and glycogen with protein and carbs. To do that you should go with almond butter because they provide protein, vitamin E and magnesium. Secondly, Humus; Humus provides an awesome post run snack when combined with veggies. It is also full of fiber and protein.

Finally, you treat your body to their nutrient dense when you fill it with powerful foods; so try trading your artificial energy shots for some of the foods above for a better experience.

WhatsApp number: +971 56 58 30067  (Just send us code 3268 and we will get back to you ASAP)
Contact Us: Click here to send us your details or fill in the form below.

You can get in touch with us 24/7 and one of our experts will not only give you a free consultation but also help you pick out an appropriate male or female personal trainer to meet your needs. One-on-one personal training lessons are available in Dubai, Abu Dhabi, Sharjah, Ajman and RAK.
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The last thing anyone wants when they start running, is to pick up a minor or major injury that could keep them off the track for days, weeks or even months; yet this is the way it goes for so many runners, even those who might consider themselves more competent than the average amateur runner. We don’t want you falling victim, though, and we’re sure, neither do you. So read on to find out how you can prevent injuries from running.

1. Sleep well

Sleep is very important for a number of reasons, one of which is the fact that when you don’t get enough sleep your body tends to function way below optimum, both physically and mentally, and there is some scientific research to prove this. Going out for a run without getting enough sleep and rest will be counter-productive and will probably leave you at a greater risk of getting injured.

2. Don’t push it

It can be very easy for you to get carried away, trying to do more than your body can handle, perhaps because you feel you might gain more fitness and weight loss if you work harder. While this may not be untrue, what is also true is the fact that the majority of muscle injuries occur when people get tired.

You should find a level that is comfortably strenuous for you and aim to increase the intensity and frequency of your runs, over time, at a rate of 10% each week.

3. Stretch Before and After

Muscles are quite elastic and are much longer when you run or do some other exercise, than when your body is in a relaxed state. Jumping straight into a run without properly stretching first will cause your muscles to expand much quicker than they should which could cause serious tears. This is one bad habit which will leave you extremely prone to muscle tears. After exercise, you should stretch your muscles for 10-15 seconds as this will effectively put your muscles to sleep and help them relax.

4. Do Strength Exercises

Strengthening the muscles involved in running, particularly the core for stabilization and transmission of power, and the lower limbs for strength will help make you a better and more efficient runner. It is a proven fact that having stronger legs increases the speed at which you run and makes running easier generally.

5. Good Running Gear

Good running gear will offer the right kind of padding and protection to help protect your limbs—your feet, and knees in particular. Visit a shoe store or sports shop for specialist advice on what sort of running gear you should be wearing.

6. Ice Bath

A cold shower or an ice bath will go a very long way to preventing injury as extreme cold helps to numb pain and prevent inflammation so you could have an ice bath after going for a run, to help deal with soreness and prevent it from developing into full blown injury.

7. Diet

Your diet plays an important role in how well your body responds to exercise. The more protein you eat, the better your muscles will perform at exercise and other physically demanding activities. Also, you can eat a banana or two, 30 minutes before you go for a run to help provide extra energy for your body.

Conclusion

You may not entirely be able to preempt every single injury while you run, but you should follow these tips to minimize the risk of picking up any major or minor injuries that could get in the way of your fitness plans.

WhatsApp number: +971 56 58 30067 (Just send us code 2532 and we will get back to you ASAP)
Contact Us: Click here to send us your details or fill in the form below.

You can get in touch with us 24/7 and one of our experts will not only give you a free consultation but also help you pick out an appropriate male or female personal trainer to meet your needs. One-on-one personal training lessons are available in Dubai, Abu Dhabi, Sharjah, Ajman and RAK.
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