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How often should a muscle group be trained? 💪

💡 First, what is a muscle group? “Muscle group” is a term generally referring to a “group” or section of muscles on your body. For example, legs, arms, chest, shoulders and back.

✅ For optimal results, each muscle group should be trained 2 to 3 days per week with at least 48 hours separating the same muscle group. So, for example if you trained your chest today, you should wait 2 days before training it again.

#Training

Homemade isotonic drink 🥤

✅ It's really quite simple! The most basic recipe looks like that: take water, dissolve some sugar in it and add a pinch of salt, done!

⁉️ But wait, add sugar?! I thought sugar is bad and I should avoid it! Yes, you are correct, however in this scenario sugar is actually quite necessary.

💡 Why? Sugar can provide the necessary carbohydrate during exercise to prevent a drop in blood glucose. It's easily accessible fuel for your body.

⭐️ There's a ton of different variants of homemade isotonics. For example: use honey instead of sugar, add coconut water, lemon/lime juice and other fruit juices, mint, ginger etc. It's also quite popular to use green tea (or any other tea) as a base instead of plain water.

⚡️ Good luck creating your own custom isotonics, I hope it fuels you well!

#Recipes

What to eat before a run 🍌

💡 It’s important to fuel up three to four hours in advance, particularly if you’re a distance runner. I personally usually eat two hours before a run.

✅ The pre-run meal keeps you from feeling hungry before and during your run and maintains optimal levels of blood sugar for your exercising muscles.

⭐️ The meal should be high in carbs, moderate in protein and low in nutrients that slow digestion, mainly fat and fiber.

🥯 You might also experiment with a pre-run snack consumed 30–60 minutes prior. It should consist primarily of carbs.

❓ When it comes to fueling your runs, make sure to experiment with what works best for you. You'll eventually find out what sits well on your stomach, it's different for everyone. Remember, don't try new things on race day!

#Training

"I dare you to train for a marathon, and not have it change your life. "

- Susan Sidoriak

#Quotes

What is "tapering"? 📉

💡 Tapering is used in endurance sport circles to describe the last part of your training where you start to reduce the amount of running, cycling, swimming etc. that you do in the final weeks before your event.

❓ It allows your body to recover from any muscle damage, glycogen depletion, dehydration that the intensity of training for an endurance event can cause. Taper time can also help ease the stress before an event. 

⏱ For a half marathon or triathlon, you’d look to have a one to two week taper time and for a marathon or Ironman triathlon you’d stretch it out to two to three weeks.

❗️ It’s recommended that you decrease the distances in each of your training sessions during tapering to reduce the mileage, but not the number of training sessions themselves.

⚠️ Don’t look to replace distance with intensity during tapering as it can lead to greater fatigue and even injury.

#Training

Hey! 😁

⁉️ Lately there were no new posts made for over a week and I'm sorry for that. Few days ago I ran my first marathon and I decided to have a break from a few things (including the channel) before and after the event. I hope you understand that.

🏃‍♀ Now it's time to come back! Next few posts will be related to marathon training and recovery (kind of a mini-series), if you have any post ideas, leave them in the comments. Thanks!

Garlic and it's benefits 🧄

❓ Garlic is a plant in the onion family that’s grown for its distinctive taste and health benefits.

⭐️ Garlic is low in calories and rich in vitamin C, vitamin B6 and manganese. It also contains trace amounts of various other
nutrients.

✅Health benefits:

- Prevents and reduces
the severity of common illnesses like the flu and common cold.

- Improves blood
pressure for those with known high blood pressure

- Helps to improve cholesterol levels

- Contains antioxidants that protect
against cell damage and aging.

- May reduce the risk of Alzheimer’s disease and dementia.

💡 Garlic is easy to add to your diet. You can use it in savory dishes, soups, sauces, dressings and more.

#Diet

What is a "deload" ? ⬇️

💡 A deload period is when you lower the intensity of your training for a short amount of time. Lift lighter weights or reduce the volume you complete for the exercise.

📊 It's used to avoid overtraining and to recover from a period of performance plateaus, decreased energy levels, overworking and poor sleep.

😵‍💫 Feeling banged up, demotivated, or stuck in a plateau? This will probably do good for you.

✅ A typical deload will last a week. As a guide, all your sets should be performed at around 40-60% of your 1RM (rep max).

#Training

Why a structured workout plan is important? 📝

📈 Working out with consistency is important for achieving fitness results. Creating a workout plan will help you to achieve greater consistency.

❓ Having a fitness plan laid out means that you never lose track of what you’re supposed to do next. By developing a plan, you’ll be able to systematically see what you have worked on and what you can move on to next.

⭐️ The great thing about having a plan is that there is a goal in place, something to work towards. Goals are fantastic to have because they give purpose to the workout, which can be very motivating.  

💡 Without a written plan, it’s really tough to remember what weights, reps and sets were performed in the gym etc. Having one allows for effective progress tracking.

#Training