NEXT Fitness Jeddah

here at 𝗡𝗘𝗫𝗧 Fitness!

𝟮. 𝗪𝗛𝗔𝗧 𝗧𝗢 𝗘𝗔𝗧 & 𝗗𝗥𝗜𝗡𝗞 ? It is recommended to 𝗱𝗿𝗶𝗻𝗸 at least 𝟭/𝟮 𝗹𝗶𝘁𝗿𝗲 of water 𝟯𝟬-𝟰𝟱 minutes 𝗯𝗲𝗳𝗼𝗿𝗲 your 𝘄𝗼𝗿𝗸𝗼𝘂𝘁. Research has shown that drinking 𝗰𝗮𝗳𝗳𝗲𝗶𝗻𝗲 before your 𝘄𝗼𝗿𝗸𝗼𝘂𝘁 can help 𝗿𝗲𝗱𝘂𝗰𝗲 your 𝗺𝘂𝘀𝗰𝗹𝗲 𝗮𝗰𝗵𝗲 by half.

☆ You can have a 𝗰𝗮𝗿𝗯 rich meal 𝟮-𝟯 𝗵𝗼𝘂𝗿𝘀 𝗯𝗲𝗳𝗼𝗿𝗲 you 𝘄𝗼𝗿𝗸 𝗼𝘂𝘁 (eg. pasta, potato, rice, fruit) to 𝗽𝗼𝘄𝗲𝗿 𝘂𝗽 for your 𝘄𝗼𝗿𝗸𝗼𝘂𝘁. Food’s rich in 𝗽𝗼𝘁𝗮𝘀𝘀𝗶𝘂𝗺 and 𝗺𝗮𝗴𝗻𝗲𝘀𝗶𝘂𝗺 (eg. avocado, spinach, sweet potato, salmon) 𝗵𝗲𝗹𝗽 your muscles 𝗿𝗲𝗰𝗼𝘃𝗲𝗿 and 𝗿𝗲𝗱𝘂𝗰𝗲 muscle 𝗮𝗰𝗵𝗲 in the days after your workout.

☆ A 𝗽𝗿𝗼𝘁𝗲𝗶𝗻 drink 𝗮𝗳𝘁𝗲𝗿 your 𝘄𝗼𝗿𝗸𝗼𝘂𝘁 will help you 𝗯𝘂𝗶𝗹𝗱 𝗺𝘂𝘀𝗰𝗹𝗲 and 𝘁𝗼𝗻𝗲 your 𝗯𝗼𝗱𝘆.

𝟯. 𝗪𝗛𝗔𝗧 𝗧𝗢 𝗘𝗫𝗣𝗘𝗖𝗧 ? After an initial greeting and 𝗰𝗼𝗻𝘀𝘂𝗹𝘁𝗮𝘁𝗶𝗼𝗻, your personal trainer will fit you with your 𝗘𝗠𝗦 suit and vest. We will familiarise you with the 𝗽𝘂𝗹𝘀𝗲𝘀 and make sure it is 𝗰𝗼𝗺𝗳𝗼𝗿𝘁𝗮𝗯𝗹𝗲 to use. You will 𝗲𝘅𝗽𝗲𝗿𝗶𝗲𝗻𝗰𝗲 only a slight 𝘁𝗶𝗻𝗴𝗹𝗶𝗻𝗴 sensation during you 𝘄𝗼𝗿𝗸𝗼𝘂𝘁.

☆ Your regular 𝘀𝗲𝘀𝘀𝗶𝗼𝗻 will take 𝟯𝟬 𝗺𝗶𝗻𝘂𝘁𝗲𝘀 in total, including getting in and out of your 𝗘𝗠𝗦 gear. Perfect for 𝗹𝘂𝗻𝗰𝗵 breaks, before or 𝗮𝗳𝘁𝗲𝗿 work, or even in 𝗯𝗲𝘁𝘄𝗲𝗲𝗻 running errands.

☆ As the 𝘁𝗿𝗮𝗶𝗻𝗶𝗻𝗴 is very 𝗲𝗳𝗳𝗲𝗰𝘁𝗶𝘃𝗲, you are likely to 𝗲𝘅𝗽𝗲𝗿𝗶𝗲𝗻𝗰𝗲 muscle 𝗳𝗮𝘁𝗶𝗴𝘂𝗲 after 24 hours. Make sure you keep on moving, 𝘀𝘁𝗿𝗲𝘁𝗰𝗵 and keep up your 𝗳𝗹𝘂𝗶𝗱𝘀 for several days.

☆ Here are some tips we gathered from the experts to help battle muscle discomfort and get you comfortably through the week.

☆ 𝗗𝗥𝗜𝗡𝗞𝗜𝗡𝗚 ☆
• Drink 𝗽𝗹𝗲𝗻𝘁𝘆 of water in days to come. A guide if you 𝗱𝗿𝗶𝗻𝗸𝗶𝗻𝗴 enough is to 𝗹𝗼𝗼𝗸 at your urine, a light 𝘆𝗲𝗹𝗹𝗼𝘄 colour is what you are aiming for.

• Studies have shown 𝗱𝗿𝗶𝗻𝗸𝗶𝗻𝗴 1-2 cups of caffeinated 𝗰𝗼𝗳𝗳𝗲𝗲 before your work out can 𝗿𝗲𝗱𝘂𝗰𝗲 your muscle 𝗮𝗰𝗵𝗲 by half.

• After your 𝘄𝗼𝗿𝗸 𝗼𝘂𝘁 it is recommended to 𝗱𝗿𝗶𝗻𝗸 a protein shake or tart cherry juice.

☆ 𝗡𝗨𝗧𝗥𝗜𝗧𝗜𝗢𝗡 ☆
• Try to eat a 𝗽𝗿𝗼𝘁𝗲𝗶𝗻 rich meal after your work out, the 𝗻𝘂𝘁𝗿𝗶𝗲𝗻𝘁𝘀 help the muscles recover

• Food’s high in 𝗰𝗮𝗹𝗰𝗶𝘂𝗺, potassium and 𝗺𝗮𝗴𝗻𝗲𝘀𝗶𝘂𝗺 will help your 𝗿𝗲𝗰𝗼𝘃𝗲𝗿𝘆.

☆ 𝗦𝗨𝗣𝗣𝗟𝗘𝗠𝗘𝗡𝗧𝗦 ☆
• Vitamin B supplements help 𝗿𝗲𝗽𝗮𝗶𝗿 muscle damage

• A good 𝗺𝘂𝗹𝘁𝗶𝘃𝗶𝘁𝗮𝗺𝗶𝗻 can help with your 𝗰𝗮𝗹𝗰𝗶𝘂𝗺 and 𝗺𝗮𝗴𝗻𝗲𝘀𝗶𝘂𝗺 intake

• In case of 𝗰𝗿𝗮𝗺𝗽𝘀 or overall 𝗱𝗶𝘀𝗰𝗼𝗺𝗳𝗼𝗿𝘁 consider taking a 20-minute 𝗯𝗮𝘁𝗵 with ¾ cup of 𝗘𝗽𝘀𝗼𝗺 salts.

☆ 𝗟𝗼𝘄 𝗶𝗻𝘁𝗲𝗻𝘀𝗶𝘁𝘆 𝗰𝗮𝗿𝗱𝗶𝗮𝗰 𝘄𝗼𝗿𝗸 𝗼𝘂𝘁 ☆
• A brisk 𝘄𝗮𝗹𝗸 or a 𝗵𝗶𝗸𝗲 can 𝘀𝘁𝗿𝗲𝘁𝗰𝗵 and improve 𝗰𝗶𝗿𝗰𝘂𝗹𝗮𝘁𝗶𝗼𝗻which will 𝗱𝗲𝗰𝗿𝗲𝗮𝘀𝗲 your muscle 𝘀𝗼𝗿𝗲𝗻𝗲𝘀𝘀.

☆ 𝗢𝗧𝗛𝗘𝗥 ☆
• Deep tissue massage
• Stretching
• Cold packs rather than hot baths
• Ibuprofen or Arnica ointment

#𝗥𝗲𝗺𝗲𝗺𝗯𝗲𝗿: the ache only means 𝗽𝗿𝗼𝗴𝗿𝗲𝘀𝘀!