The whole process of working out has a lot of aspects associated with it; there is an overall process with a lot of things to follow if one thinks of working out. But, workouts cannot be just all about physical activities, it revolves around the various supplements that we take while carrying out physical activities. If one takes supplements along with the workout sessions, the process of losing weight, gaining weight, or maintaining fitness may become easier.

What is the purpose of pre-workout?

The purpose of the pre-workout is to help you recover from the fatigue of intense exercise. One of the common ingredients in pre-workout is caffeine, which can keep you focused, give you energy, and improve your overall performance.

Using a pre-workout can be beneficial in many ways, and it has been reported in multiple surveys. We will dive deeper into the various aspects of pre-workout in this article to better understand this. 

What is the main advantage of pre-workout?

The main advantage of taking pre-workout supplements on a consistent basis is to keep the energy maintained in the body. You may feel less energetic or drained out at certain points during your regular gym regime. With the help of supplements, you will then be able to replenish the required energy or work on muscle maintenance the way you wish to achieve them. 

Do pre-workout work as a good supplement for your body?

Pre-workout is always good to use as a supplement. But before using that you should know which one suits your requirement and works as the best pre-workout supplement for your body type. For a desirable outcome, you should definitely check the nutrition label for the following list of ingredients:

• Taurine – This is a sulfonic acid. It makes a contribution to the maintenance of the metabolism of fats, and also it helps with the fight against oxidative stress while the workouts are on. 

• Vitamin B – All the various vitamin B types are very significant for the production of energy it is not just that there is more to it. Vitamin B 12 supports the production of blood also. Also, the intake of vitamin B helps repair DNA and makes a way for healthier skin. 

• No2 boosters – The NO2 boosters help with the expansion of veins and arteries. This way blood flowing becomes easy in and around the whole body. 

Above all this, the composition of the best pre-workout should also have some amount of caffeine. But, it should be limited as taking in excess caffeine can cause insomnia and other health-related issues. 

In addition to pre-workout supplements, one should also consider taking whole foods. Some examples of pre-workout whole foods include:

• Coffee
• Whole grain bread with protein intake 
• Yoghurt
• Cheese 
• Eggs

In most cases, taking a pre-workout is safe and helpful, but we still need to give in to the fact that supplements are not natural, and therefore depending on the body type, these supplements may have their own side effects that may not harm the user but can cause major discomfort.

The following are some of the side effects one may feel on the body because of the supplements:

• Increase in the levels of water retention – Creatine in some of the supplements can lead to increased water retention in the body. So, one will need to keep a check on the creatine intake.
  
• Mild Reactions – Some ingredients, such as beta-alanine and Vitamin B3, may cause reactions in the body. Excessive intake of these ingredients may lead to a tingling sensation in the hands and feet. This will be harmless for the nervous system, but it can be discomforting for the user.
  
• Digestion Issues – In the initial days of taking a pre-workout supplement, one may face digestion-related issues. One way of dealing with this is to consume plenty of water together with the supplements.

Conclusion

It can be good to use pre-workout for better results and performance. But as we have discussed above, there are many precautions and considerations you need to keep in mind when planning to start using it.

The 5k (3.11 miles) race is one of the most popular running events around the world. Whether you are looking to boost your speed or finish your first race, the 5k is an excellent opportunity to get your initial taste of racing and have fun.

However, despite its quite short distance, it’s easy for more experienced racers to overlook personal training. At the same time, knowing what to expect from the race may be difficult if you are new to running. Here are some tips to help you run your best 5k.

1.   Start getting familiar with 2k and 10k runs

Executing the 5k is not just about running 5k all the time. The game’s name means increasing aerobic ability while building an internal battery that never dies. Combining your 5k with shorter 2k to 3k runs and longer 7k to 10k ones can improve your stamina and speed and prepare you for a good time for a 5K.

2.   Get your race outfit ready

Check the weather to know what to expect during the race, and dress appropriately for cold, hot, or rainy weather. A good rule is to dress as if the weather is 15 degrees warmer than normal. That’s how much you can get warm once you begin running. You can wear warmer clothes if it’s chilly as you wait for the race to start.

3.   Warm up before the race

You don’t have time to raise your heart rate or ease your muscles and joints into a 5k race stride. Your body has to be prepared to function at high intensity right from the beginning. Warming up will prepare you both physically and mentally for the upcoming race. Warm up for 30 to 40 minutes before the race begins by jogging for about five to 10 minutes and walking briskly for five minutes to the starting line.

4.   Recruit friends to cheer you or run with you

Running is often more exciting when you have a support team ready to encourage you until you get there and applaud you at the finish line. Seeing your friends generally boosts your mood, and you will have pictures to remind you how much fun you were having. Getting friends to run with you can turn the race into a social event and a celebratory brunch afterwards.

5.   Stay well-hydrated

Drinking too much water before the race will leave you feeling bloated and can dilute electrolytes responsible for optimum muscle contraction. Diluted electrolytes levels may lead to cramping or muscle weakness and, in serious cases, cause hyponatremia.

The day before the race, drink as much fluids as possible to stay hydrated. This may include coconut water, coffee, tea, sports drink, or juice. On the morning of the race, drink 16 ounces of water two to three hours before the start of the race to give your body time to process additional fluid. Drink another one to two cups right before the gun is fired.

Endnote

Whether you are a seasoned athlete or a novice runner, it’s easy to get caught up in all the emotion and excitement at the start of the 5k race. Remember to stick to your plan, take a deep breath and run your race. While it might be challenging along the way, remember that this is your moment, and every step you make counts toward achieving your goal.

A recent study done by the University of Arizona found that the average pair of shoes had 2,887 units of bacteria on the inside and a massive 421,000 units on the outside. Added to this is the additional sweat from running, and soon your shoes can become damp, smelly and extremely uncomfortable. Keeping your shoes clean and dry is essential for your comfort, otherwise, they can rub, causing chafing and blisters, and making you sore. If they are not clean, the bacteria can also cause a host of other problems including athletes’ feet and fungal infections. Fortunately, there are simple ways that you can look after your running shoes so that they are comfortable every single time you wear them. 

Washing your shoes

Regularly washing your running shoes will prevent them from getting smelly. Putting your shoes in the washing machine is one of the simplest ways to get them clean. You shouldn’t just throw them straight into the drum however, first you should carefully remove any laces and insoles. Put these in a pillowcase or a separate bag – this will prevent the laces from getting tangled too. Place your shoes in another bag and tie this up tightly. When you put your shoes in the washing machine, throw in a few old towels in the machine too, so that your shoes aren’t bumping around in the drum. Wash your shoes on the lowest speed and temperature setting possible – this will prevent them from shrinking. After they come out of the machine, fill your shoes with kitchen paper and leave them to dry naturally – never put them in the dryer. 

Keeping your shoes dry

Wet and damp places are a breeding ground for bacteria, which is why you should make sure that your running shoes are given time to dry out in between each run. When you get home, remove the insoles and stuff your shoes with newspaper. If you push the newspaper right down into the toes of your shoes, it will help them to retain their shape, so that they remain comfortable for longer. It takes around 48 hours for the foam in your shoes to properly decompress after a run, so it is advisable to use a second pair if you are going out running before then. 

Storing your shoes

Running shoes should be treated like a bottle of fine wine and given plenty of space to breathe when you store them. Don’t just throw them into the cupboard with a load of other shoes, and certainly don’t put anything on top of your running shoes, as they are very pliable and will easily get crushed. When you put your shoes away, sprinkle a little baking soda into them – this will help them to stay smelling fresh and dry. 

If you look after your running shoes, they will stay comfortable and also support your feet better. With some good TLC, you could get as many as 500 miles out of your shoes too. 

The problem might be a little deeper if you’ve been struggling with getting proper sleep despite trying out several medicines and a host of sleeping positions. Lack of sleep can have various causes unrelated to how or where you sleep. Physical inactivity is one of the most common causes of insomnia, diminished sleep quality, or reduced sleep.

Being lazy during the day can mean not being tired enough to sleep at night. And this eventually can lead to severe complications and problems like headaches, reduced appetite, obesity, and several others.

Yoga is one of the best ways to tackle the lack of sleep due to lethargy and physical inactivity. Yoga is a type of meditation that helps your body relax and lose calories simultaneously. It’s an Indian form of meditation famous worldwide for its fitness benefits and mental healing properties. While super advanced yoga may not seem feasible to many people, there are several easy yoga poses you can do to ensure you have a healthy sleep. Hence, Sarah Wagner from SleepIslandDreams.com is here to your rescue! Below, I have listed a host of yoga positions that can help you improve your sleep every night.

Yoga Positions to Help you Sleep Better

1.   Shavasana

If you perform yoga regularly or during the day, you must know that Shavasana typically comes at the end of a long and relaxing session. This position is a relaxer that helps you unwind your muscles while ridding your body of pain.

To perform this asana, here are  the steps:

• Step 1: Lie flat on your back. Put your arms beside you and ensure the palms are right underneath your back. Stretch your arms and legs such that they’re fully relaxed.
• Step 2: Take a deep breath and hold it for a few seconds before releasing.
• Step 3: Repeat this process and ensure you focus on breathing well.

2.   Sapta Baddha Konasana

This pose is well suited for a light leg workout and a great yoga pose. Sapta Baddha Konasana is pretty easy to perform as well.

Here’s how you can do it too

• Step 1: Lie flat on your back with your knees bent. Make sure your ankles are touching each other.
• Step 2: Holding the legs together at the ankle and using it like an axis, move your legs opposite each other, as if performing a butterfly wing motion with your thighs.
• Step 3: Keep repeating the motion, letting your legs fall to the side as far as they would go while remaining joined at the ankles.

3.   Viparita Karani

This yoga position is also fantastic for relaxing and stretching your legs simultaneously. It also gives a great workout to your lower body, but nothing too extreme.

Here are the steps you need to follow to perform this Yoga position:

• Step1: Lie at a 90-degree angle against the nearest wall. Put your legs up on the wall and keep lying on the floor.
• Step 2: Be in the same position for a few minutes while taking deep breaths.
• Step 3: Your body should ideally form an L with the wall.

Apart from these, you can always perform high-intensity yoga like vinyasa in the mornings. The other asanas are okay to do at night, but if you don’t usually eat after working out or before it, you can work out on it anytime unless otherwise demanded by the position.

Conclusion

The yoga poses mentioned above all have a calming effect on your mind and body and make you slightly more tired for sleep. They’re also easy to learn and perform every day.

For some of them, you don’t even have to sit or stand. You can even use cushions and pillows to be more comfortable in the yoga positions you practise.

So the next time you’re having trouble sleeping, skip the medications and try the methods suggested by us earlier. Have more questions about sleeping well and doing yoga with enthusiasm? Leave them for us in the comments down below.

Running is a popular hobby for a lot of people. It is a great way to get fit, increase your stamina, and improve your muscle tone, and it can do wonders for your mental health. Most people have a goal in mind when they start running, whether that is a certain mileage or a number of minutes. However, once that goal is met, it is easy to become complacent. After you have reached your goals, you need to start thinking about refining your technique which is why we have put together the following guide, let’s get into it.

Perfecting Your Form

In order to become a better runner, you obviously will need to perfect your form. Working on your form can be tricky, and often there is a little trial and error involved. There are a ton of resources online which can educate you on how your gait should look while running. Improper form can tire you out more quickly and increase your risk of injury. For example, your arms shouldn’t be swinging too much, the foot needs to strike the ground under your centre mass, and the ankles should be locked, but the rest of the legs should be relatively relaxed. A few small tweaks can really help you to improve your form making you quicker, and more efficient and also decreasing your risk of injury.

Incorporate Strength & Speed Training into Your Work Out Routine

Those who prefer cardio like running often neglect weight training; however, weight training can help when it comes to refining and improving your technique. Think about it, the stronger your legs are, the more powerful they are, which means you will be able to run faster and for longer. Training your upper body can help to correct your form and also increase your stamina which means you are less likely to get fatigued. Weight training doesn’t necessarily have to include weights, nor does it have to take place in a gym; it can also mean bodyweight exercises like squats, push-ups, and lunges.

If getting faster is one of your goals, then it would make sense to also incorporate speed training. Interval training is a great place to start. This means varying your runs with sprinting intervals. If you run on a treadmill, you could also try tempo training which means running at a higher pace than you usually would, although you shouldn’t be gasping for air during these tempo runs. Eventually, your pace will begin to increase to form a new baseline, and you will become faster.

Consider Your Energy Sources

Your diet has a lot to do with how effective your workouts are and how you perform on your workouts too. The body needs to be adequately fueled for your workouts. Everyone loves junk food now and then, but it can often leave you feeling sluggish and tired. Protein is key for exercise; it helps to build muscle and gives you energy. Finding ways to fit more protein into your diet is not always easy, which is why a lot of people prefer to use protein powders like the ones available from Ingredient Optimized; in addition to their products, they also have an informative blog which can teach you more about fast digesting protein and a number of other fitness tools, tricks and tips.

Slowly Increase Your Duration or Distance

Depending on whether you run for a certain number of minutes or for a certain distance, you should think about slowly increasing it. Increasing your runs is a great way to build your stamina as well as help you to get faster too. The increase needs to be proportionate to your ability, and your efforts. Don’t try to do too much too soon. If you usually run for thirty minutes, aim for forty or forty-five. If you measure your runs by miles or kilometres, think about increasing the distance by ten percent. Try to incorporate one long run a week into your routine.

Recovering Properly

All workout schedules should be arranged mindfully, with rest days included. For example, you should not be scheduling difficult runs back-to-back without giving yourself enough time to rest and recover. Rest days serve a purpose both physically and mentally. They help to ensure that your muscles and your body are repaired and ready for the next work out as well as allowing you a break mentally. Your rest days can look however you want them to. For example, it might be limited physical activity and an early night, or it might be an active rest day where you still participate in physical activity or even work out, but it should all be designed to be low impact.

In the End

Realistically, the best thing that you can do in order to become a better runner is simply to run. Be consistent and work towards your goals. You need to be patient; a lot of new runners are put off by slow progress and abandon their efforts soon after. Becoming a better runner will take time. Try breaking your bigger goals down into more manageable and achievable increments to spur you on.

It is difficult to know which dietary supplement to take for optimal health. From incredible promises on labels hinting that what is in the bottle is vital to cure any sickness under the sun to Instagram influencers selling their must-have concoction, determining which supplements and ensuring there are worth taking might be overwhelming.

Taking supplements can help you acquire the required daily supply of vitamins and minerals your body needs to function properly. While consuming a well-balanced diet is the best way to receive your vitamins and minerals, a supplement can help fill in the nutritional gaps in your diet.

Here are several to consider if you are thinking about adding a daily supplement to your healthy living regimen.

Before buying, ensure you get professional medical advice from a qualified healthcare professional. While supplementation may not suit everyone’s needs, it can fill in nutritional gaps that are relatively common and can help people reach their health objectives easily.

Which vitamins are best for your daily dietary supplements

Vitamin A

Vitamin A, commonly known as retinol, is a fat-soluble vitamin. Many dairy products and orange or yellow fruits and vegetables contain Vitamin A. The recommended daily allowance (RDA) for vitamin A is 700mg for women and 900mg for males.

The benefits of Vitamin A:

• Helps fight infection
• Maintains good vision
• It plays a crucial role in heart, lung, and kidney health
• It keeps your skin healthy by fighting off toxins (also called free radicals).
• Strengthens your teeth and bones

Vitamin D

It is estimated that 88% of the American population does not get enough Vitamin D. Although the body naturally creates vitamin D through sun exposure, the sun is frequently insufficient to fulfil its needs.

Many factors reduce the body’s capacity to convert sunlight to vitamin D, including decreased sun exposure during the winter months, ageing, darker skin pigmentation, and sunscreen and UV-protective clothing.

Vitamin D is essential for bone integrity, neuromuscular function, a normal inflammatory response, calcium absorption, muscle strength, normal blood pressure, and a healthy immunological response.

According to research, optimal vitamin D levels are connected to fewer stress fractures, fewer injuries in sports, and lower risks of upper respiratory tract infections. Vitamin D supplementation has also been reported to alleviate headache and migraine symptoms.

Multivitamins                                                                                 

One of the most crucial vitamins for excellent health is a high-quality multivitamin. According to the CDC, most Americans cannot achieve their dietary requirements via food.

According to research, the food we eat now includes lesser quantities of vital vitamins and minerals than produced ingested decades ago, most likely owing to soil depletion.

Supporting a balanced diet with a high-quality multivitamin helps to guarantee that you are providing your body with the nutrients they require to function properly.

Fish oil supplements

Fish oil supplements supply the body with critical omega-3 fatty acids necessary for inflammatory regulation. Omega-3 fatty acids are vital for your health for various reasons, and they can only be gained through food and supplementation.

A healthy cardiovascular, respiratory, immunological, and musculoskeletal system needs adequate omega-3 levels. They have been found to manage blood pressure, maintain healthy body weight, regulate immunological function, boost muscle and joint health, and support a pleasant mood.

Most people need an average of 500-900mg of omega-3 fatty acids daily to achieve ideal levels. It is also advised that people eat three oily fish meals each week (such as salmon, crabs, sardines, and mackerel).

Magnesium

Magnesium is another crucial supplement for good health because it is necessary for over 600 enzyme activities in the body. The World Health Organization (WHO) estimates that 75% of Americans do not reach the FDA’s Recommended Daily Intake.

Individuals who eat a high-processed-food diet, have diabetes, drink a lot of alcohol, take diuretics or proton pump inhibitors, have gastric conditions, suffer from Vitamin D deficiency, have been on long-term antibiotics, are at a higher risk of magnesium deficiency.

Low magnesium levels can cause problems with vitamin D metabolism, bone weakness, irregular heartbeat, blood pressure, blood sugar difficulties, irritability and anxiety, muscular cramps and spasms, and more.

Probiotics

Probiotics are valuable microorganisms that aid in the correct functioning of your gut. Because you digest and absorb nutrients through the stomach, probiotics are crucial supplements for maintaining gut health.

The gut also includes pathogens and harmful bacteria that can impair gut function and cause sickness and disease. Maintaining a healthy mix of “good” and “bad” bacteria in the gut is critical for general health.

When should you start taking supplements?

This varies depending on the individual. Higher-risk individuals may require supplementation sooner than others.

Adolescents with severe menstrual bleeding. Young vegans or vegetarians and youngsters with deficits or malabsorption problems may benefit from supplementation at an earlier age.

Vitamin supplementation may never be essential for healthy people who eat a balanced diet. As usual, consult your doctor to see if and when supplementation is appropriate for you.

Where to order supplements online?

With so many Vitamin and supplement products sold online, determining which website is genuine with trusted brands and the best price may be difficult. There are several websites for all of your vitamin and supplement requirements, whether you have a specific product in mind or are looking for top-rated brands.

It is critical to select a reputable online brand that offers high-quality supplements, such as Vitasave, trustworthy shipping, and the best price.

It is typically deemed safe to acquire vitamins online from well-known sites, plus shipping supplements online will save time. When deciding where to buy vitamins, it is advisable to conduct preliminary research. As a customer, it is critical to understand what information must appear on a supplement label.

The FDA requires five statements to appear on a label: the net quantity of contents statement (the amount of the dietary supplement), the statement of identity (the name of the dietary supplement), the nutrition labelling, the ingredient list, and the name and address of the manufacturer, packer, or distributor.

Return the vitamin supplement if any of the above are missing.

After the pandemic period, our society suffers a health care crisis, including physical and mental health. The European Commission released a new health program for the 2021-2027 period.  The program aims to strengthen prevention, surveillance, and crisis response. It allows the EU to invest in the creation of reserves for medical supplies, and the preparation of healthcare workers and experts. It is also planned to train health professionals to be deployed to various EU countries and to increase the resilience of health systems to achieve better health outcomes.

The EU Health Program will build up a long-term reserve of strategic medical supplies and other strategic reserves. But we live in a society where every person has the power to help prevent health care crises and strengthen their health and protect other people from diseases. In this article, we will talk about the most effective ways to improve our health and minimize visits to the doctor.

Exercising: a lot of pros

Sport has a very strong impact on our daily lives and health. The main idea is that it’s necessary to exercise for our better health, not to mention that it enriches and diversifies our daily routines. Incorporating sport into your routine or increasing daily physical activity can improve heart function, reduce the risk of diabetes, control your sugar increase in the bloodstream, and reduce tension and stress.

Physical activity improves our mood, increases our discipline, and at the same time leads to a better quality of life. In addition, physical activity improves our muscles, memory, and coordination. So, the reasons why exercising is healthy is not one.

Improve mental health: talk about your feelings

We are sociable creatures. The ability to share your feelings helps maintain good mental health, especially during difficult times in life. Expressing your feelings is not a sign of weakness. It is part of self-care and a healthy lifestyle. Speaking can be a method to deal with a problem that has plagued you for a long time. Being heard helps you feel understood and less lonely. It is a two-way process when we open up, encouraging others to open up at the same time.

A strong connection with family and close friends can help you cope with stress. Talking with your family and friends helps you feel loved and needed. They may offer a different approach to a variety of things that don’t give you peace of mind. Loved ones keep you active and help you solve practical problems. There is nothing better than talking to someone face-to-face and sharing your life impressions. If that’s not possible, try calling them, writing a note, or chatting online. Be open to different ways of communication, it benefits you! If you cannot talk with your relatives and loved ones, you can always call helplines for young people, children, and seniors.

NMN supplements: scientifically proven and efficient pill

Today, the National Library of scientists discovered the benefits of NMN. It is a scientifically proven fact that NMN can prolong our lives, reduce the risk of age-related illnesses, and can minimize older people’s visits to the doctors. One of the causes of ageing corresponds to a decrease in energy metabolism. People gain weight, suffer from decreased insulin sensitivity of tissue receptors, and decreased physical capacity of the body. In adulthood, we lose the ability to synthesize adenine dinucleotide (NAD+) in our bodies. Researchers have proved that the use of NMN (nicotinamide mononucleotide) supplements, a precursor to NAD+ in the synthetic chain, can help to prolong longevity.

In nature, NMN is also found in nutritious plants – avocado, broccoli, cabbage, cucumbers, and beans. Experiments with laboratory mice show positive effects of NMN supplements use – improved muscle condition of mice, increased bone density, improved vision, increased tissue sensitivity to insulin, improved immune function, decreased body weight, and increased physical activity.

Diet: what should your plate look like?

Residents often choose cheaper, less biologically valuable foods, which has a negative impact on their health. Therefore, the World Health Organization encourages the Member States to take all measures to promote a healthy diet and reduce the prevalence of chronic diseases and their risk factors. If a person’s diet meets the physiological needs of the body, it will be based on the principles and basic rules of a healthy diet and people will stay fit and healthy. In addition, visits to the doctor will be minimized and prevention of health crises will be increased.

So, eat nutritious, varied, and plant-based foods. Eat cereals or potatoes, fresh local vegetables, and fruits (although 400 g per day). Maintain a normal body weight (body mass index: 18.5-25). Reduce fat intake, and replace animal fats high in saturated fatty acids with vegetable oils containing unsaturated fatty acids. It is also recommended to replace fatty meat and meat products with legumes, fish, poultry or lean meat, and milk products (sour milk, yoghurt, curd, cheese). Choose foods low in sugar, eat less refined sugar, sweet drinks, and sweets. Of course, eat regularly and drink plenty of fluids, especially water.