Good morning readers. Have you taken your breakfast yet? You should because it is the most important nutritional meal of the day. A healthy diet plan promote weight loss, reduce the risk of coronary artery disease, reduce risk for stroke and other cardiovascular diseases, aid your body from the training and prevent them from injuries
In our previous session we focused on resistance training, by combining them with your favorite outdoor activities it can be fun, but they can also be dangerous if you are not careful. You can help prevent injuries by
* Be active to make sure you are healthy before you start playing your sport
* Wearing/ choosing the right shoes, gear and equipment
* Drinking lots of water
* Warming up and stretching
* Adequate recovery
* Nutrition
Injury to the body is painful and often debilitation experience. It affect psychology as well as physiology, impacting significantly on our work and lifestyle. An injury can range from a simple acute haematoma to a chronic, constant pain like associated with tennis elbow.Common Injuries
Their cause in common injuries and their treatment, you can increase the progress towards your fitness goals by avoiding injuries that will be the obstacle in your training regime. Exercise should provide a moderate and gradual increase of stress to the skeletal muscle system. Overuse can lead to a variety of common injuries because you are not allowing time for our bodies to heal.
- Muscle Soreness
- Sprains
- Fracture
- Tendonitis
- Lower back pain
If you get hurt, stop exercise. Continuing to exercise can cause more harm. Treatment often begins with the RICER (Rest, Ice, Compression, Elevation, Referral) method to relieve pain, reduce swelling and speed healing. Other possible treatments include pain relievers, keeping the injured area from moving, rehabilitation and sometimes surgery.
If you have already hurt yourself from training/playing a sport a while back, make sure you recover completely before you start up again. If possible, protect the injured part of your body with padding, a brace or special equipment. When you do start training again, start slowly.Prevention of Injuries
- Be in proper physical condition to play a sport.
- Wear appropriate protective gear and equipment.
- Avoid playing when very tired or in pain.
- Always warm up before playing.
- Rest.
- Pay attention to your body. Take small steps to get to your fitness goal
- Play/Train smart
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hey i have a question, theres been alot of debate regarding BCAA. some said it works some said otherwise. do you take bcaa? is it efficient or do you find it a supplement which can be overlook?
ReplyDeleteGood day mate and thx for the question? BCAAs play a very important role in protein synthesis, amino acids are the building blocks of protein.
ReplyDeleteAnswer to your Question : Yes I do consume BCAA. Currently the product I'm using is Controlled Labs Purple Wrath. Reason why is because apart from the beneficial content of its Amino Acid is also added with Beta-alinine and a few other that may assist me throughout my training.
Previously I was using ON Amino 2222. I consume 4 table per serving before during and after training also together with every meal. Reason was because I was preparing for a competition and I need a quality amount of Amino acid in my body to avoid muscle catabolic.
Its would be best to start using BCAA powder/ tablet as you start to reduce the amount of calories and dieting.
Cheers
Thanks for the reply mate, i have another question regarding cycling preworkout supp. the rule of thumb is going 8weeks on, and 4weeks off so we can rest our body from stimulants and caffeine.
ReplyDeleteGoing off also meaning rebooting our system so that our body do not get used to the stimulants and caffeine, allowing the preworkout to work more efficiently the next time we get back on it.
The question is what supplements or food is best to substitute during cycling off preworkout, and do you yourself cycle preworkout or take it whole year long? how do your cycle your preworkout supplements?
last question, what do you think of jack3d? and name me in your opinion the best 3 preworkout supp in the market.
cheers mate, genuinely much appreciated for the help!
No worries buddy. One of my favorite ingredient in a supplement is "Nitric Oxide" as it provide that lean and vascular look with a proper diet.
ReplyDeleteYou are so correct. It is best to lay off from any stimulate once you have complete a tub to give the body a rest but that doesn't mean you cannot consume a the same ingredient that provide similar result.
To Answer your question :
After a cycle of a pre workout I will than consume a mixture of arginine, amino acids and creatine for about a month or two before starting back on another or same pre workout. The main ingredient of N.O is arginine
Jack3d - Simplest form of N.o, cheap and it works but I'm not a fan of it because I tend to get bloated with creatine monohydrate.
The best N.O product out there are based on individual as it provide different effect and result. My favorite :
3. MRI Black Powder (energy/endurance/pump)
2. Nutrex Hemo-Rage (energy/concentration/sweat like a pig/pump)
1. BSN N.O Xplode (strength/pump/vascular/sweat like a pig)
Cheers buddy