To see the results of strength training, you must overload the muscles, putting enough effort to make the adaptation happen. Some trainers recommend doing three to five sets for maximum muscle gain, while others say that one set per exercise is as good as two or more. The correct answer depends on you, your goals and your current level of physical fitness. If you really want to increase strength, endurance and muscle growth, several approaches have an advantage. But training with one approach can suit many.

If you find that you yawn a lot after a large meal, then do not worry – you are not alone. This feeling, known as postprandial drowsiness or "food coma", often occurs after eating a large amount of food. Afternoon sleep does not apply to this phenomenon, because it is caused by chemical processes in the body and the body's greater tendency to fatigue at noon due to work. The more food you have eaten, the more energy is required for digestion, and, consequently, the more your system must work, which explains the onset of fatigue.

You've definitely seen the expanders in your gym. These long loop bands provide resistance with different strength depending on the type of tape, and they can be useful for many exercises.

You might think that they are designed for the elderly or for those who are recovering from injuries – people who are temporarily or even unable to lift weights. No, they are created for those who are engaged in physical exercises and are looking for new ways to gain strength through strength training.

Vigorous exercises can strengthen the health of the heart, lose weight and improve the shape, but also because of them, from one to three liters of fluid comes out with sweat during an intense workout.

Although sweating is a way to maintain a normal internal body temperature (the body cools down), sweat leaches out a large amount of important minerals and dehydration can occur. Isotonic drinks allow you to quickly restore the loss of elements, which prevents some injuries and weakness as a result of training.

"Pumping" and "burning" (or "burning" muscles) is a popular jargon between people who often visit the gym and bodybuilders. These phenomena occur during training and affect how the muscles feel. When you train hard, especially when training "to the hilt", you may notice the following sensations:

* Burning sensation – a burning sensation in the muscles during training

* Pumping – swelling or swelling of the muscles during or after training

When your body needs energy, it can use glycogen reserves. The glucose molecules in the food you eat are mainly stored in the liver and muscles. From these reserves, your body can quickly mobilize glycogen when it needs fuel.

What you eat, how often you eat, and your activity level all affect how the body stores and uses glycogen. Low-carb and ketogenic diets, as well as intense exercise, deplete glycogen stores, forcing the body to burn fat for energy.

If you've been thinking about including strength training and weightlifting in your workout routine, understanding their potential benefits can help you set your goals. As part of a comprehensive fitness program, strength training can help in strengthening muscles, speeding up metabolism and building muscle mass.

Coenzyme Q10 is a compound that is naturally found in your body. It is known that it has an antioxidant effect, it is also necessary for the proper functioning of your cells; one of its main tasks is to help in energy production. Studies show that coenzyme Q10 can help treat or prevent various diseases, from diabetes to migraines and Alzheimer's disease, as well as eliminate the signs of aging.

If you are tired of running along the same routes on city streets or on a treadmill, then trailrunning can be a great way to get rid of boredom, reduce the risk of injury and challenge yourself in a new way.

The motto of the trail running is: "Lace up your sneakers and count the kilometers in nature". The difference between running on the road and running outside the city is that running outside the city is unpredictable, which means that you may not always run on a flat road.

Although height differences can occur both when running on the road and outside the city, depending on the location, running in nature can also have unpredictable terrain with surfaces (such as rocks, roots and streams) that require special shoes designed to support your foot during a special workout of this type.

Peanut paste is amazing – it has a delicious taste and contains calories rich in nutrients that saturate the body. Whether you run long distances or do sports, you need the best nutrition to nourish your body and mind.

Peanut paste contains healthy fats and proteins that save energy

However, the only annoying drawback of the paste is that it is among the eight most common products that cause allergic reactions in children and adults. Peanut allergy is the most common food allergy among children. But if allergies are not a problem, peanut paste is an excellent super product, well suited for a physically active lifestyle.

The dumbbell pull on one hand is a good addition to any training with dumbbells. This exercise targets the upper and lower back, as well as the shoulders, biceps and thighs, while improving the stability of the body. It performs five different joint actions. Beginners can use light weight to gradually increase strength. This is also a good exercise that can be performed as part of a circular workout.

Both prebiotics and probiotics are essential for intestinal health. Each of them plays a role in maintaining the smooth functioning of your digestive system. While probiotics are live strains of bacteria, prebiotics are plant fibers that nourish and support them. Probiotics and prebiotics are available as dietary supplements and can also be found in food. Getting enough of both can support the health and function of your digestive system, immune system, nutrient absorption, and more.

Bending the arms with dumbbells is one of the most frequently performed exercises for the upper body. The hammer is a simple type of biceps flexion that helps to engage additional muscles in the upper and lower part of the arm for greater clarity and increased strength.

Many believe that this exercise can also help to increase the stability of the wrist and improve the grip strength.

Although this exercise is almost always performed with dumbbells, it can also be performed with ropes or ribbons if dumbbells are not available. Other typical equipment for flexing the arms on the biceps, such as a barbell or a kettlebell, is not suitable for this exercise because of the need to rotate the wrist.

As a rule, exercising on a full stomach is not the best idea. Bloating, cramps and the desire to take a nap and digest food can disrupt the workout. But if your stomach is rumbling and you feel weak because you haven't eaten for several hours, you may lose the effectiveness of your workout, as you will not be able to work at full strength. Learn about the importance of a good snack and some of the best foods to eat before a workout.

The reverse plank is an exercise that is often forgotten, and it is great for the core muscles. It targets the posterior muscles (those along the back of the body), but, if done correctly, it also involves the abdominal muscles. Although this exercise is most often found in yoga classes, it is a good addition to any basic workout. Beginners should start by studying the usual bar. Continue to hold the reverse bar for just a few seconds at a time, maintaining the correct shape.

Sports nutrition is constantly changing and has become a dynamically developing field of clinical research. Research continues to offer improved nutritional recommendations and support for both active adults and competitive athletes. Science considers sports nutrition "the core of the athlete's diet".

Lunges work out many muscle groups of the lower body, which makes them a good exercise to increase the tone of the thighs and buttocks. In addition, this exercise can be performed in different ways. Each of them works out the muscles a little differently, and you can change them so that the training remains effective for your muscles.

Try to do a couple of such attacks with a variety of two to four times a week, giving your legs, thighs and buttocks 24-48 hours to fully recover between workouts.

Before you start these exercises - or any other exercises - talk to your doctor to make sure that they are safe for you, taking into account your level of physical fitness and health status.

Chocolate milk appeared a few years ago as a potential restorative drink after training. It promotes the synthesis (growth) of muscle protein. Chocolate milk also improves athletic performance, maintains cellular balance and retains moisture.

Running, walking, cycling and hiking are just some of the activities that involve the hamstring muscles located on the back of the thigh. During the movement, the hamstrings bend the knee and unbend it.

A well-thought-out leg workout should include exercises specifically aimed at the biceps femoris muscle, the semi - webbed muscle and the semi-tendon muscle-the three hamstring muscles.

Fats have eventually gained a very bad reputation among those people who are trying to lose weight, but know little about fats in general. It is believed that the use of fats is considered to be the cause of obesity, increased cholesterol levels and general health problems. Many doctors and nutritionists once considered a low-fat diet as a way to reduce weight and solve health problems. Like the misinformation about the" harm " of carbohydrates, fats have been classified as "bad" foods for too long. But the truth is that it is important to consume fats every day for good health.