EPOC stands for Excess Post-Exercise Oxygen Consumption, also known as the “afterburn effect.” It refers to the additional oxygen consumption and energy expenditure that occurs after a workout to restore the body to its pre-exercise state. During EPOC, the body continues to burn calories at an elevated rate even after exercise has ended. Read more
Pre-workout supplements are a popular way for athletes and fitness enthusiasts to increase their energy, focus, and endurance during exercise. These supplements often contain a variety of ingredients, including caffeine, creatine, beta-alanine, and nitric oxide boosters. While pre-workout supplements can have several benefits, they also come with potential risks. Read more
In addition to its physical benefits, fitness has a profound impact on mental health. Engaging in regular exercise has been shown to improve mood, reduce stress, alleviate symptoms of anxiety and depression, boost self-esteem, and enhance overall well-being. In this post, we will explore how fitness improves mental health, discuss recommended exercises, duration, and when changes can be observed. Read more
The recommended amount of daily activity varies based on age, fitness level, and overall health. Here are some general guidelines:
- Adults (18-64 years old): Aim for at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous-intensity aerobic activity per week, along with muscle-strengthening activities on two or more days.
- Children and adolescents (6-17 years old): Engage in at least 60 minutes of moderate-to-vigorous physical activity every day, including aerobic activities and activities that strengthen muscles and bones.
- Older adults (65 years and older): Strive for at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous-intensity aerobic activity per week, along with balance exercises and activities to promote flexibility and strength.
Leg training is an essential component of any well-rounded fitness routine. However, it is often overlooked or neglected by many individuals who focus primarily on upper-body workouts. In this article, we will explore the benefits of training legs, the importance of not skipping leg day, and the top five leg exercises to build mass. Additionally, we will discuss how often you should train legs for optimal results. Read more
The Glycemic Index (GI) is a valuable tool used to measure how quickly and significantly different carbohydrate-containing foods impact blood sugar levels. It is especially relevant for individuals with diabetes, those aiming to manage their weight, or people seeking to make informed dietary choices. This article aims to provide an overview of the glycemic index and offer a list of foods and their corresponding glycemic ratings.
Proper nutrition plays a crucial role in athletic performance, and meal timing is a key factor to consider. Timing meals strategically can optimize energy levels, enhance recovery, and improve overall performance. In this article, we will explore the importance of timing meals for athletes and provide practical tips and advice to help you plan your meals effectively. Read more
EEAs, or Essential Amino Acids, are a group of nine amino acids that the body cannot produce on its own and must be obtained from the diet. These essential amino acids include histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, and valine. They are fundamental for various physiological processes, including protein synthesis, muscle repair, and growth. Read more