Top 7 Weight-Loss Strategies to Burn More Calories after Exercise

We all know how to burn calories by working out. But what about burning calories after you’ve finished exercising? You can boost post-exercise afterburn using just one of these seven weight-loss strategies, approved by health experts:Weight-Loss Strategies

  1. Prioritize bigger compound exercises like chest presses over isolation moves like biceps curls.
  2. Lift heavy weights as it spikes your afterburn.
  3. Do not skip high-intensity interval training. HIIT workouts offer an effective method to keep your body burning calories after you have cooled down.
  4. Take a metabolic resistant training. It challenges your muscle and anaerobic system.
  5. Monitor your heart rate during the workout.
  6. Increase the intensity and efficiency of a strength-training routine by performing two exercises back-to-back.
  7. Use heavier weights during the final two or three repetitions of the exercise.

7 Things You Should Never Do After a Workout

workout1. Eating within hour after traning

Immediately after training, your body burns calories with an eerie speed. Let it complete this process: the first meal after training should not be more than an hour later.

2. Drinking energy drinks

Many people are trying to speed up the metabolism, washing down exercise with energy drinks. Do not do this at all – there is a lot of sugar in the energy sector, and you only slow down the process of burning fat by feeding the body with fast carbohydrates.

3. Sleeping

Even if you are exhausted, do not go to bed after a workout. The organism needs about 2 hours, so that all processes slow down and the body is ready for bed. You can compare the rapid retirement to sleep after training with emergency braking: harmful for suspension, and for rubber, and for the engine.

4. Skiping the stretch

Most often after strength training, fitness club attendees do not stay for half an hour stretching, and this is a big mistake. Soothe muscles, give lactic acid – all this contributes to the greater effect of training.

5. Wiping your face with a towel

More precisely the same towel that you just put on the simulator. Experts guarantee inflammation to everyone who does it!

6. Going home without taking a shower

Even if you live 5 minutes from the fitness club, take a shower immediately after training. 5 minutes is enough to keep the sweat dry, clogging the upper layer of the skin, where bacteria immediately start to multiply.

7. Limiting drinking

After training, drink as much as you want. Water will not make you fat, but to suffer thirst – it’s bad!

4 Tips How to Monitor Your Heart Rate During Workouts

heart rateIt is very important to monitor your heart rate and health condition during training, and if you are a “beginner” – then this is the main thing in the first stage.

1. There are lots of different fitness gadgets now (fitness trackers, smart clocks, heart rate monitors).The easiest way is to get one of these, which will always be able to assess the degree of the load received.

2.  It is possible to carry out self-counting of blows on the carotid artery or wrist. The rate is felt best in these places. When the number of hits in 15 seconds is determined, it is multiplied by 4. It should be taken into account that this method is not absolutely accurate.

3. There is a formula for calculating the lower and upper heart rate for training. To determine the lower limit, it is necessary to take away your age (for example 20) from 200 and multiply by 0.6 to get 120 beats per minute – below this rate you should not train, so the effect will be minimal.

4. The upper limit is also considered, only the coefficient is increased to 0.8, so we get the maximum allowable rate in training – 144. It is not necessary to go beyond the upper limit, since this increases the load on the heart. In order for the training to be effective, the heart rate must be between the lower and upper boundaries.


Exercising in Groups Is Better for Your Mental Health Than Solo Workouts

A new study from the University of England finds that exercising in groups reduces stress levels and improves quality of life significantly more than solo workouts.class fitness is better than solo workouts

In the course of the study, the researchers discovered that exercising in a group may reduce stress by 26% in some people compared to those who prefer exercising alone.

Dr. Dayna Yorks of the University of New England College of Osteopathic Medicine says: “The communal benefits of coming together with friends and colleagues and doing something difficult, while encouraging one another, pays dividends beyond exercising alone. The findings support the concept of a mental, physical and emotional approach to health that is necessary for student doctors and physicians.”

Running May Boost Your Cognitive Health after Just One Week

A recent research from the National Institutes of Health, US, finds that regular running grows brain connections and therefore may boost cognitive health.running boosts cognitive health

For the study, a team of researchers divided mice into two groups, having a sedentary group and an active group. They routinely analyzed brain tissue of the active group and the sedentary group. Having analyzed the received data, the scientists concluded that brain cells produced under running conditions were not only quantitatively but also qualitatively different.

Experts believe that the findings of this study should be a red flag for those who don’t like going to a gym, as while they may wait until the scales start to creep up, they should consider the silent benefits of a workout.