While some people are more sensitive to caffeine than others, it is generally believed that a healthy adult can enjoy roughly four cups of brewed coffee (400 milligrams of caffeine) a day without any adverse side effects.1 This does not mean that you should up your intake if you are contentedly enjoying less than four cups; however, it is important to identify any negative side effects you may be experiencing (i.e. headaches, irritability, insomnia, etc.) with the amount you currently consume. It may be that reducing your caffeine intake will address these issues.
How many cups do you need to start your day?
It’s not uncommon to feel an increasing sense of hunger following a tough workout, but grabbing a gooey cinnamon bun with extra icing after a workout is not ideal. A good post-workout snack provides your body with proper nourishment and helps it prepare for the next training session. Ideally, you want to consider a combination of carbohydrates and proteins, consumed within an hour of finishing your workout. Some good post-workout snacks include yogurt and berries, sliced apple with almond butter or veggies and hummus.
The October issue of our monthly e-newsletter – The Fitness File – is available now! This issue covers the following:
- practice self-care
- fitness tip: kickback your fitness!
- nutrition tip: plant-based diet
- club news: studio closure, vaccine card, testimonials, referral program
- staff spotlight: Narges Nejadsattari (Personal Trainer)
- studio Q&A: I have been experiencing headaches, can physiotherapy help me?
Check it out here.
Myofascial release – commonly done by rolling parts of the body on a foam roller – is often used to help relieve tension and improve flexibility. Using a roller gives you complete control over the intensity and duration. Generally, when using a roller, trainers advise clients to roll back-and-forth continuously over the tender area for 30-60 seconds. The roller can be a great tool; however, it can also be used improperly – please speak with your trainer for more information.
When you think about “cardio” fitness, what comes to mind? For many people the answer will be running; however, there are many ways in which you can improve your cardiovascular fitness that doesn’t involve running. For instance, as noted in the fitness tip, kickboxing is an incredible activity that helps boost your cardio; additionally, you may want to consider rowing, skipping, cycling, circuit training and – everyone’s favourite – burpees! It’s important to have a well trained cardiovascular system as it can ensure that your active tissue meets its metabolic demand, and can help clear metabolic waste at a faster pace to allow you to perform and recover better during, and after, your strength training workouts.