Fitness, Health and Wellness

If you want to get the most out of your gym visit or training to increase VO2 Max, in the shortest amount of time, interval training may be the way to go. High-Intensity Interval Training (HIIT) has gained popularity in recent years due to its efficiency, accessibility, and numerous health benefits.  Sprint Interval Training (SIT) has also become popular among fitness enthusiasts as a supplement to their workout routines. While SIT is similar to HIIT in many ways, it is more intense, making it a great workout for those looking to challenge themselves, save time, or simply change things up.  Want to know more? Learn more about how Spryng can help you! Subscribe for the latest updates and get 10% OFF. What Is Sprint Interval Training?  A Sprint Interval Training workout is a type of exercise that focuses on increasing your heart rate and "maxing out" each movement until you are completely exhausted. Simply put, a SIT workout may include the same exercises as an HIIT workout, but the intensity is higher and the rest periods are shorter in a SIT workout. SIT workouts frequently "intensify" exercises more than HIIT workouts and include moves like jump squats to ensure maximum effort.    Benefits Of Sprint Interval Training  If you're still on the fence about incorporating sprint intervals into your workout, consider the following advantages:  Lean & Sustainable Body Composition: The true power of Sprint Interval Training for weight loss is said to be in its ability to build muscle, as this increases your total net calorie burn over the course of a day, every day. Interval workouts are the only way to achieve this, aside from weight training. Since endurance-style cardio is catabolic, it causes muscle loss over time. Furthermore, it improves efficiency, which is the exact opposite of what you need to do if you want to stay lean without eating fewer calories as your metabolic rate decreases.   Fix Bad Metabolism & Prevent Diabetes: Intervals have been shown to improve insulin health in the young, old, overweight, diabetic, and people with metabolic syndrome, according to studies (i). Muscle mass increases the muscles' receptivity to insulin as well as their demand for glucose. By improving fat burning and overall hormonal balance in the body, you can also reduce inflammation and contribute to a better body composition.   Less Risk Of Tripping & Falling: Sprint Interval Training exercises improve power and coordination by priming the nervous system so that you react faster and have a quicker first step. They also strengthen the fast-twitch muscles, which are the ones most linked to preventing falls in the elderly. Another reason interval training is preferred over cardio-style exercise is that coordination and mobility become increasingly important as we age.  Improve Mental Toughness & Motivation: Interval training is not for the faint of heart. These workouts are excruciating. Some days are more challenging than others. When you are in the middle of a sprint workout, you will have doubts. It's all in your head if you're in pain and unsure about your ability to complete your workout. You must not surrender. You will gain confidence in your physical and emotional abilities by pushing through the discomfort. You will accomplish something that only a few others can.  Sprint Interval Training Plan  Are you ready to begin? Experiment with the SIT workouts listed below to see what works best for you. Feel free to change up the movements and interval lengths as needed, and always warm up and stretch your muscles before and after the workout.  Minutes 1 – 2: Burpees and jump squats are two exercises that you can do. Complete each exercise for 30 seconds, then take a 5-second break between sets.  Minutes 2 – 4: Push-ups, sprints on the spot and mountain climbers. Complete each exercise for 30 seconds, then take a 5-second break between sets.  Minutes 4 – 6: Bear crawls followed by high-knee running in place. Finish each exercise for one minute before moving on to the next.  Minutes 6 – 8: Burpees, sprints on the spot and jump squats. Complete each exercise for 30 seconds and rest for 5 seconds between each set.  Minutes 8 – 10: Push-ups and mountain climbers. Complete each exercise for 30 seconds, then take a 5-second break between sets.  Recovery For Sprinters  Post run muscle recovery allows you to regain mental and physical freshness after a period of intense training while also assisting your body in adapting to the training stress.  Hydration: Drink plenty of water after your workout to rehydrate your body. Your recovery may be slowed if you are dehydrated. To help you recover, drink chocolate milk or your favorite beverage.  Post Training Cool Down: Take a 5-minute cool down after your workout because your blood vessels in your legs expand during a workout. The blood simply pools in the same spot when you come to a complete stop. This can cause dizziness and impair your body's ability to transport fresh blood and metabolic waste and a post run recovery routine will help prevent this.   Consume Protein After Training: Protein is high in branched chain amino acids, which help to prevent exercise-induced sore calves after running and promote healthy muscular growth and repair. This supplement is high in high protein foods like beef, chicken, eggs, nuts, and legumes. Start your cool down by eating high protein snacks after your race or training session is completed.  Rest: Rest is necessary for muscle repair and sprint recovery, both of which aid in the body's overall healing. When you sleep, muscle-building hormones are released, which are important for muscle repair during training and leg recovery after running.  Use A Muscle Recovery Tool: A muscle recovery tool like Spryng active compression wraps, for example, can be applied immediately after exercise to reduce inflammation and swelling. This calf compression wrap can also be used as part of your regular nighttime routine to improve blood circulation in your feet and legs, reducing muscle pain and soreness after a long day. Spryng active massage compression devices take only 15 minutes out of your day treatment for leg pain after running by improving blood circulation in your legs and feet.      References:  Twelve Benefits of Sprint Interval Training — Poliquin Group (poliquinstore.com)  High Intensity Interval vs. Sprint Interval Training | Planet Fitness 

Snowboarding is an Olympic sport that is quickly gaining popularity as a global trend. A record number of people have tried the sport. It's one of those activities that anyone, regardless of age or experience level, can enjoy. All you need is a strong desire to learn and a good set of snowboarding equipment and a few exercises to prepare for snowboarding just so that you don’t suffer from leg pains after snowboarding, knee pain from snowboarding, or snowboarding leg cramps. Snowboarding, which combines balance and speed above the white snow, is a sport that will pump adrenaline through your veins.  Want to know more? Learn more about how Spryng can help you! Subscribe for the latest updates and get 10% OFF. Snowboarding's Origins in History   Modern snowboarding as we know it began in 1966 with the invention of a toy called a snurfer by Sherman Poppen, a Michigan-based engineer. Snowboarding took on its modern shape in the 1970s and began to gain popularity around the world  Beginner's Advice  If you're new to snowboarding, you should start with the fundamentals.  Make sure you have all of the snowboarding equipment you'll need to ride safely down the slope. It is recommended to purchase basic and inexpensive equipment for this purpose so that if anything goes wrong while learning or falling while boarding, there will be no financial loss however that does not mean that you compromise on quality in terms of gear.  Wear bright clothing if you're going down any kind of slope so that other people on the slopes can see you. It will be difficult for others to notice you if you wear dark clothing while boarding; therefore, wearing light-colored clothing will make things easier for you!  Snowboarding necessitates physical strength because you must run up the slope every time you fall. It also necessitates a high level of concentration because it is easy for people to lose their balance and fall when riding at high speeds. For beginners who start at the base of the mountain on smaller hills, running up the mountain is part of the process. However, a lot of beginners head up the ski lift to the top and take the green runs down. It is also recommended to have a selection of muscle recovery tools on standby for relief from any sort of soreness.   Snowboarding can be done in a variety of locations that provide suitable boarding conditions, such as fresh powdery snow or hard-packed ice. It is up to the rider to determine which condition they seek when riding, but experienced riders warn that jumping on hard-packed ice with a regular deck can be deadly!  5 Exercises Every Snowboarder Should Do  If you’ve often wondered how to improve snowboarding, it is important to keep your body in peak conditions as Snowboarding, much like other sports, is physically demanding. Here are a few quick snowboarding conditioning workout suggestions to keep your legs in shape for groomed runs or deep powder.    Standing Single Leg Bends: When you snowboard, your legs are your workhorse, so getting a good leg workout is crucial. For example, if you want to exercise your right leg, lift your left leg in the air and slowly bend your right knee before returning to the starting position.  The Basic Plank: You might ask yourself how to improve snowbaording turns. Since snowboarding involves a lot of your core muscles for balance during your turns, you want to maintain that strength for the entire snow season.  Tricep Dips: You're going to fall a lot as a novice or beginner snowboarder. When you fall, you'll be relying on your triceps muscles to help you get back to your feet. A triceps dip is the simplest way to work this area of your arm.   Hip Rolls: Knee control is greatly aided by hip strength. This exercise aims to reduce the likelihood of knee pain by strengthening the hip muscles, which include the glutes. It's also ket when learning to traverse downhill on a snowboard  Walking Lunge with Rotation Exercise: This exercise will warm up your glutes, quads, hamstrings, and abdominals. It prepares your body to move in all directions at once, reducing the risk of common snowboarding injuries.  Common Injuries While Snowboarding  Any sport can result in an injury. Snowboarding, on the other hand, is considered an extreme sport, which increases the risk of injury. Broken wrists, elbow injuries, knee injuries, concussions, and other orthopedic injuries can occur while snowboarding. Although there are more injuries associated with snowboarding, the impact of snow skiing injuries can be far more severe.   Sprains: After falling off their board and landing awkwardly, snowboarders frequently sprain their ankles or wrists. A sprain can also occur if the boots are not secured properly.  Fractures: Snowboarders frequently suffer wrist fractures after landing and putting all of their weight on the bone, causing it to break.  Dislocations: A fall on an outstretched hand or a twisting fall are the most common causes of shoulder dislocations.  Contusions: Falling on hard snow or icy patches can cause bruising deep within the tissue or even the bone.    Knee Injuries: These are common among snowboarders as a result of the impact of landing after jumps or falling while twisting.  Delayed Onset Muscle Soreness: Delayed Onset Muscle Soreness is muscle pain that occurs after a session of snowboarding and it usually takes 24-48 hours to subside. The pain was previously thought to be caused by lactic acid build-up however it is caused by small muscle tears that heal after a workout, according to research.  For more information and Delayed Onset Muscle Soreness treatment, be sure to check out our blog article on DOMS by clicking here: A Guide to DOMS: Definition, Causes, Recovery and Prevention – SPRYNG (spryngme.com)  Recovery After Snowboarding  After a long day of shredding snow, there are a few things you can do to make the next day a little more comfortable for your muscles.   Apply Ice: Ice should be applied at regular intervals throughout the day and night to reduce muscle inflammation. Replace the ice with a hot water bottle or a soak in a hot bath after a day or two.  Stretch & Massage: Stretching your legs and muscles, as well as gently massaging the affected areas, will help you relax and feel better, but it will not completely relieve the pain you will experience.  Keep Yourself Hydrated: Drinking electrolyte-rich, low-sugar sports drinks with no caffeine will help. Your muscles may be sore from an electrolyte imbalance if you did not drink enough water while snowboarding. Sports drinks keep you hydrated while you're snowboarding and help you rehydrate afterward, which can help with muscle soreness.  Calf Muscle Recovery Tool: After snowboarding you will experience soreness in your legs particualrly your calves as that is where the pressure in while snowboarding and they are also the muscles you will be using often as you shift your weight to turn while in session. An active calf compression wrap like SPRYNG is a fantastic way to relieve the soreness in your calves. SPRYNG improves blood circulation to the entire lower body and greatly reduces leg pain after snowboarding by reducing blood pooling in the legs. Click here to learn more about SPRYNG and its advantages: https://spryngme.com/pages/the-science-of-spryng    Foam Rollers: Foam rolling is thought to help with muscle tiredness and pain, as well as enhancing physical performance. It also aids in the prevention of stiffness, which minimizes the risk of injury, enhances joint mobility, and allows muscles to relax.   For more quick tips and trick on efficient recovery after snowboarding, be sure to click here: Leg Pain and Recovery - A Snowboarder’s Guide – SPRYNG (spryngme.com)   Snowboarding is supposed to be enjoyable, so make the most of it. While the first few days will be challenging and frustrating, stick with your practice. You will eventually get there with time and you'll never look back once you get hooked!    References:  https://snowgaper.com/everything-you-need-to-know-about-snowboarding/  5 Exercises Every Snowboarder Should Do | ACTIVE  How to Train for Snowboarding | REI Co-op  5 Tips To Remember To Relieve Muscle Soreness After Skiing | Skiing And Snowboarding (wordpress.com)   

  Whether you're a professional dancer, a dance enthusiast taking a few lessons to improve your technique, or you simply use it as a fun exercise to stay in shape, your overall fitness is vital for enhancing performance and preventing injuries. There are multiple components to physical fitness expected from a dancer, such as muscle strength and flexibility, and it is necessary for dancers to stay fit through exercise. While flexibility helps to increase their range of motion that enables a dancer to achieve the aesthetic of dance, their muscle strength allows them to move with speed and force. Depending on the type of dance you engage in, you may require different exercises that can strengthen the specific muscle groups in use. We have listed 5 dance exercises you can incorporate into your routine to improve your overall fitness for dancing.   Want to know more? Learn more about how Spryng can help you! Subscribe for the latest updates and get 10% OFF. 5 Easy Exercises for Dancers to Stay Fit To ensure dancers are adequately trained to provide longevity for their performance and promote their health, it requires a balanced training approach that combines muscular strength training and flexibility training. Listed below are some of the ideal exercises to improve dancing: Squats Whether you're into hip hop, ballroom, jive or contemporary, strong legs are a requirement for all types of dancers. Squats are one of the strength exercises for dancers as they help improve overall leg strength by targeting your glutes, medius, quadriceps, hamstrings, hip flexors and calves. Squats promote better balance, enabling dancers to jump high and land safely on their feet. And in addition to strengthening your leg and thigh muscles, squats are also helpful in building up your back muscles. Dancers may engage in bodyweight squats or add some weights to make it more challenging. Cardio Stamina is the lifeblood of a dancer. Your stamina determines how long you can perform and how powerful your moves can be. The more stamina you possess, the more effortless and graceful you can be on the dance floor. In order to build up your stamina and to prevent yourself from feeling breathless at the end of a performance, you must engage in cardio. Cardio training allows you to improve your cardiovascular system's function, which in turn helps you move and perform with ease.[1] To improve your cardio, engage in running, swimming or even incorporate a jump rope session for 30 minutes a day. Stretches Dance requires flexibility. And in order to stretch out your muscles without sustaining injuries, they need to be conditioned. A good stretching session is vital to improve flexibility and strengthening. Incorporate a 30-minute session of stretching daily in order to allow your muscles to expand, helping you to twist and contort your body according to the requirements of your dance choreography. Alternatively, you can engage in a Pilates and yoga session too. These are some helpful exercises to improve your muscle strength and endurance, and they also promote joint mobility and flexibility.[2] Push-ups Push-ups are some of the best all-rounded exercises to improve dancing. They help target chest, arms, core, back and upper body strength and are very useful in correcting bad posture. Dancers require great posture in order to deliver graceful movements as needed in ballet as well as other forms of dance. Daily push-ups are instrumental in helping even the most elite dancers achieve great posture. Crunches Core strength is everything to a dancer as it is through your core that you power your limbs for movement. Crunches and sit-ups are the best workouts for your core muscles as they can help with strengthening your hips, abs and arms, thereby enhancing your overall performance. Find out more about strength exercises for dancers here.   Tips for Muscle Recovery for Dancers In order to boost your dance performance and prolong your career whilst avoiding injuries, you should incorporate some of these recovery measures after you wrap up your regular dance routine: Ice it up Use ice packs to reduce swelling in your legs after the session. Especially if your legs hurt after dancing, icing helps your legs to warm down faster and eases any pain that's experienced. Draw a warm bath If your legs hurt after dancing, relax and unwind by soaking your sore muscles in a warm bath. Add in some Epsom salt to encourage muscle relaxation and promote blood circulation. This is a useful technique to achieve muscle recovery for dancers. Elevate your legs Sore legs from dancing are unavoidable due to the strain on the leg muscles. Elevating legs for recovery by propping them up on a stool or a cushion when you're done with your dance routine will help relieve the built-up tension in your muscles. Use a compression tool If your legs hurt after dancing, compression wraps like SPRYNG offer one of the fastest means for recovery from dance. These pneumatic compression devices are designed to promote oxygenation in your leg muscles and provide relief from leg pain with just 15 minutes of use.     [1] https://www.verywellfit.com/dance-fitness-4014009 [2] https://presentingdenver.org/the-commentary-corner/muscular-strength-for-dancers/

At some point, you will need to make changes to your workout routine. Changing workout routine benefits include:  Avoiding a plateau in performance and results   Avoiding change may lead to a plateau in workout performance. When you do the same exercises all the time, your body gets used to the stress of the workout and becomes efficient. This may sound good, but this means that your body will not get stronger. It also means that you will burn fewer calories even though you’re doing the same exercises, meaning that you may reach a weight-loss plateau.1   Preventing boredom  Doing the same workout for too long can also lead to boredom. This may lead to you missing workouts or quitting altogether, thus delaying or preventing progress. Even if you are a very disciplined person who never skips a workout, boredom from doing the same workout all the time is something to look out for because it makes workouts less enjoyable.   Preventing overuse injuries  Change is also needed to prevent overuse injuries(2). When you do the same repetitive motions, such as running, you may experience repetitive stress injury. You need to change your exercises to allow overused muscles and joints time to recover. Exercising with damaged muscles and joints can lead to injuries and a decline in workout performance and progress.     Want to know more? Learn more about how Spryng can help you! Subscribe for the latest updates and deals. When to change workout routine?  Though it is recommended to change your workout routine to maintain and/or improve progress, changing your workout routine too often can be counterproductive. After all, progress is made through consistency over a sufficient period of time.   Here are four main signs it’s time to make some changes to your workouts you need to be aware of:   You are not seeing results   You are losing interest in your workouts   Your workouts do not feel challenging anymore   You are always sore and hurt after workouts    How to switch up workout routine  There are many ways you can change up your workout routine such as:  1. Increasing frequency: for instance, you can increase your workout routine from 2 or 3 times a week to 4 or 5 times a week.   2. Increase intensity: you can increase the intensity of your workouts by adding weights, increasing reps, or taking less time to rest between sets   3. Change exercises: instead of doing the same exercise all the time, you can try a different exercise that works the same muscles. For example, you can do push-ups instead of crunches or burpees instead of jumping jacks.   4. Change your workout days: you can change the order of your workout days, like having a leg day before a HIIT workout day, for example.     Importance of recovery after workout  When planning your workout routine, be sure to include regular recovery days.   When you exercise, microscopic tears form in your muscle tissues. This could explain why, with each leg day, for example, you may be asking yourself the same question: why do my legs hurt when I exercise? This is why recovery days are important- it allows time for your muscles to repair and recover after workouts. Exercising with damaged or weak muscles is a bad idea as it can increase your risk of injury as well as reducing your performance.   Not only that, but recovery methods can also be sport-specific. Check out tips' footballers, snowboarders, and skiers. But wait, there’s more. Recovery isn’t just important post-workout or sports practice. Ever taken a long walk and found that your legs hurt afterward? Find out how to soothe the pain away from the comfort of your home.   Leg muscle recovery  In addition to taking a rest day, you can also use compression devices like SPRYNG to alleviate leg pain after exercise. Using SPRYNG is the best way to recover from leg day as SPRYNG helps increase blood circulation to the legs. Increased blood circulation is important because it allows muscles to repair faster and reduces inflammation. To learn more about SPRYNG, The Science of SPRYNG™ (spryngme.com)    (1) Getting past a weight-loss plateau - Mayo Clinic  (2) How to avoid overuse injuries – Mayo Clinic News Network     

Should you work out every day? There's no universal answer, but most people who work out regularly find that it's a good idea to do so. Why? First, it makes you feel better. A regular workout can improve your mood and energy levels. Second, working out is one of the best things you can do for your health. It reduces stress, strengthens your muscles, and improves your digestion. As such, proper exercise routines are vital to staying motivated and staying in shape. But if you find yourself wondering 'if you should work out every day', or better yet, 'can you work out every day?' then the following text would give you some insight.   What happens if you work out every day? Working out every day has many benefits. Yet, at the same time, there are downsides to it. Let us have a look at each of them in more detail:   Benefits of working out every day  Engaging in full-body exercises every day benefits your entire body. The benefits of cardio every day ranges from improved heart health, lowered blood pressure (especially if you have hypertension) and generally helps remove stress from your system. In addition, increases in muscle strength and mass alongside enhanced muscle tone are some of the benefits of going to the gym every day.  Additionally, working out gives you excellent mental health benefits. Studies show that physical activity leads to positive changes in the brain[1] and body that make you feel happier, healthier, and more energized. When you exercise, chemicals in your body change and become more efficient at using fats and carbohydrates as energy. This makes it easier for you to stay focused on your day job or other goals when you're feeling tired or sluggish. After a complete workout, your body releases dopamine - the same chemical that gets you pumped after a big win. And if you're exercising regularly, your body learns how to manage fatigue much more effectively - leading to less sleeplessness and a more productive day.   Signs and dangers of over-exercising Exercising brings a sense of enjoyment and well-being to many people. However, there are disadvantages of exercising every day that most people aren't aware of. Why is over-exercising terrible, you may ask? Over-exercising can negatively affect your health and give you health problems such as heart disease or stroke.  In addition, overtraining can cause your muscles to become tighter and more brittle, making them more prone to injuries such as strains or tears. When this occurs, you’ll be needing professional help to overcome it. If your muscles aren't hurting excessively and you don't have any sign of infection or inflammation, the chances are that you are overtraining. The first thing to look at when feeling unwell after a workout is whether you're using good form. Suppose you're pushing yourself too hard or missing critical steps in your training. In that case, it's time to rethink your program and re-evaluate which exercises and exercise-related activities are making you sore. Most non-specialists have no idea what the signs of over-exercising are – and how dangerous it can be. Most gym-goers think it's up to them to spot when they're overdoing it or that if they do any damage, they'll pull themselves back in line. Knowing the warning signs can help you recognize overtraining and avoid harmful consequences, such as an increase in injuries or an inability to maintain a healthy weight. When you recognize the tell-tale symptoms of overworking out, it's time to take action before it's too late. The first step is to stop exercising. Every time you put on the gym clothes or get out of bed, give yourself an hour to get ready. Make sure that you stretch and do the recommended exercises to warm up your muscles prior to the workout to avoid any potential injuries.   Why do muscles get sore after workouts? If you've ever felt sore after a workout or are constantly wondering, "why do my legs hurt when I exercise" even after you've done the required warm-up and warm downs and given your body all the nutrients it needs, you are not alone. Sore legs after a workout are a common occurrence. This is a sign that your body is recovering from a rigorous workout routine. A variety of factors cause muscle soreness after exercise. Factors such as a previous injury or an inflammation of the muscle can contribute to muscle soreness after exercise. Other factors may be linked to the training itself or the post-exercise recovery period. Sore muscles are more likely to be associated with regular physical activity or strenuous activity that takes place three times a week or more frequently. But if experiencing such sore muscles constantly is a problem for you, there are ways and means to combat the soreness and help relieve leg muscle pain after a workout.   Why is it important to have rest days between workouts? The importance of rest days for muscle growth is highly underrated in the fitness industry. If you go above and beyond what is considered safe for your body, it will take longer for your gains to manifest. This is why you *must* allow yourself at least a couple of days off per week to let your body rest and recover before pushing yourself again. Many beginners struggle with overtraining and burning out after completing a solid workout routine as they're unaware of the importance of rest after workouts. By allowing yourself at least two days off per week, you will ensure that you aren't overtraining and losing muscle during an effort that could prove beneficial for your overall fitness level and success. For some, the idea of taking time off to rest isn't worth considering. They're used to being on top of their game all the time. But if you want to get in shape without adding stress to your system, it may be time to consider taking a day or two off from lifting weights or performing other physical activities.   How often should you work out? One of the most common questions asked by people who want to get in shape is how many times a week should you exercise. Around the world, people exercise as part of their routine to stay fit and trim. There are two main reasons why people exercise: to maintain or gain health benefits from being physically active and to decrease the risk of getting a disease such as cardiovascular disease (CVD) or chronic conditions such as hypertension. For example, many people will engage in regular exercise to control their blood pressure. However, many people also do exercise for reasons other than CVD or chronic conditions. So, it's essential to know how many times a week you should exercise and how many rest days per week you should allocate. To get in shape, you need to hit the gym (or engage in your home workout routine) multiple times a week. It doesn't matter if you work out in the morning or afternoon. The key is hitting the gym at the right time of day and having the right equipment at your disposal. If you require an exercise routine for your busy lifestyle, consider trying out HIIT. High-Intensity Interval Training allows you to alternate between intense exercises and more moderate ones with short interval periods in between that enable you to pack in a well-rounded workout routine into a 10 to 30-minute session[2]. According to research from the University of Connecticut, adults who engage in regular to moderate exercise throughout the week, report better physical health and fewer psychological problems than those who don't engage in training at all[3]. However, the opposite can also happen when you feel overwhelmed by routine activities and lack direction. You may start to burn out and find it harder and harder to get inspired to work out again. If this happens, it's time to take a break from the gym. Instead of working out every day for a set number of hours, break up your workout plan into two or three short-term workouts per week. This activity schedule should strengthen your body's resistance to pain and improve your overall fitness level without exhausting yourself too quickly. All in all, there is no one size fits all module for working out. How long you should work out a day to how many times a day you should work out and how much rest between workouts should be allocated are all dependent of the individual. The key is to pay close attention to your body to find out what it needs and when it needs it so that you can individualize your workout routine to suit your requirements. If you follow the proper exercise regimen, you can burn fat, build muscle, and improve your energy levels. Exercise takes time and commitment.   Methods of muscle recovery If you consider any type of exercise, even a something simple as walking, the body uses a large amount of energy. Additionally, if you engage in strenuous workout regimes, your muscles can also get damaged from excessive straining during the workout This is why it's important to take reasonable steps to help yourself recover from a workout. Imagine if you could heal your muscles instantly with the simplest of home remedies. Research has shown that 30 minutes of intense activity can temporarily increase the blood flow to your muscles and promote cell regeneration[4]. And it just so happens that the recovery time varies with each exercise and the individual. But on average most people will require a few days at least, for the body to reach muscle soreness recovery. It is essential to engage in recovery methods after a workout to speed up your body's recovery process. Hydration and nutrition Some of the best muscle recovery methods commence immediately after training[5], and it starts with proper hydration and nutrition. The first thing you should do after a workout is to drink water. Consuming about 8 ounces of water within the first 30 minutes of your workout is the recommended amount[6]. This will help your body replenish salts and minerals that are lost through sweating. In addition, ensure you consume sufficient proteins for muscle repair, carbohydrates to replenish the lost glycogen stores and fresh vegetables and fruits to provide essential vitamins and micronutrients that enable fast recovery of your body. Stretches and massages Adequate stretching and massages should be utilized to help your muscles relieve built-up lactic acids that can generate pain and soreness post-workout. Use muscle recovery tools Other popular methods used in active muscle recovery and DOMS (Delayed-onset Muscle Soreness) include compression garments, cryotherapy, and water immersion therapy. The proper use of these methods can be beneficial in reducing muscle pain after a gym session.   How muscle recovery tools can benefit you If you're wondering how to speed up muscle recovery after a strenuous workout, compression devices are some of the best tools for muscle recovery available in the market. The purpose of compression is to reduce swelling and secondary tissue damage[7] , and in doing so, it promotes quick muscle recovery. Additionally, introducing new blood cells into a region to flush out built-up lactic acids and encourage muscle recovery are other benefits of leg compression therapy. One of the fastest ways to recover from sore muscles is through the use of Spryng compression wraps, which are specialized muscle recovery tools that serve as a better alternative to compression socks. This portable and sleek device offers multiple compression therapy benefits such as pain relief, fast recovery and improved performance all within a mere 15 minutes of use time. Research indicates that after just one exercise session, those who use muscle healing products report experiencing faster muscle recovery. Scientifically proven to increase blood flow to muscles, compression devices provide an excellent alternative to prescription drugs commonly used for muscle pain and treatments with their many side effects. Other measures of post workout treatments such as massages are costly and time-consuming when needed regularly[8].  Hence, if you're looking to recover sore legs fast, a pair of compression wraps are ideal tools to have at hand at all times. Regardless of how often you work out or the requirements of your individualized workout plan, devices such as Spryng can promote fast recovery to help you and your workout routine stay on track and achieve your ultimate body goals.   [1] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6770965/ [2] https://spoonuniversity.com/lifestyle/if-you-think-youre-too-busy-to-workout-try-hiit [3] https://www.acsm.org/docs/default-source/files-for-resource-library/updating_acsm_s_recommendations_for_exercise-28-(1).pdf?sfvrsn=3aa47c01_4 [4] https://www.nebh.org/blog/how-does-exercise-affect-your-heart-and-what-are-the-benefits/ [5] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5932411/ [6] https://familydoctor.org/athletes-the-importance-of-good-hydration/ [7] https://www.recoveryforathletes.com/pages/benefits-of-compression-therapy-for-athletes [8] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5932411/

Contrary to what most people believe, you can do your CrossFit training at home. There are plenty of CrossFit workouts (also known as “WODs”, or “workouts of the day”) that require only your body weight. Although we would not say that your living room or garage would have the same feel as a CrossFit box, you should still be able to workout a decent sweat. CrossFit for beginners at home is a great starting point for those of you who are curious about but intimidated by the idea of CrossFit and its hardcore reputation. If you are someone who has been Cross-fitting for some time now, you may have recently been forced to switch to CrossFit exercises at home, given the current situation. It is safe to say that Cross-fitters are known to be some of the most intense workout junkies around, so even a pandemic will not get in the way of your daily WOD’s. We hear you! That is why we have put together a list of some of our favorite types of CrossFit at home workouts for beginners and regular Cross-fitters alike, so that you do not fall too far behind before the doors to the gym open again. Recommended workouts The following types of CrossFit workouts are fast-paced, calorie-burning, and compact. Meaning you can perform them right in your living room, garage, or driveway! RFT workouts – RFT stands for “rounds for time,” meaning you have to complete a given number of rounds of a circuit as fast as possible. The short rest periods help develop long-lasting muscle endurance. Example workout: 5 rounds for time 50 Air squats/goblet squats 25 Sit Ups 10 Push Ups *For the goblet squats, find any object that would challenge you to hold on. Anything from a water bottle to random objects stuffed into a backpack would suffice. AMRAP Workout – AMRAP stands for “As many rounds as possible.” Complete a given exercise combination as many times as you can within a given time. Example workout: AMRAP in 20 minutes 30 double unders (or 60 single unders) 30 air squats 30 double unders (or 60 single unders) 30 reverse lunges 30 double unders (or 60 single unders) *If you do not have a jump rope, substitute the workout with 60 jumping jacks. EMOM Workout – EMOM stands for “every minute on the minute.” Start a running clock and do a set number of reps at regular intervals. Example workout: Every minute on the minute, for 12 minutes alternating between: Minute 1: Burpees Minute 2: Sit Ups Minute 3: Box Jumps Minute 4: Rest Importance of Recovery While CrossFit is a wonderful way to stay in shape, the high rep scheme, combined with the constantly varied workouts is a recipe for DOMS (Delayed Onset Muscle Soreness). Adequate rest between workouts and an appropriate recovery plan is essential for anyone who wants their workouts to be effective and help you to see meaningful results. Your soreness will peak anywhere from 24 to 72 hours (about 3 days) after your workout which can cause a bit of discomfort. Here are some helpful tips to recover faster and better from your CrossFit workouts. Active recovery Moving your legs will make them feel better and is essential for CrossFit muscle recovery. It will promote blood flow which is one of the best ways to battle DOMS. SPRYNG Active Compression Solutions With SPRYNG’s active compression sleeves, post CrossFit recovery becomes easier, and you can get back on your feet faster. SPRYNG promotes muscle recovery, driven by its unique wavetec compression pattern that helps to improve circulation, flush out lactic acid and improves oxygenation to muscle tissue. Find out more about the Science behind SPRYNG < https://spryngme.com/pages/the-science-of-spryng > Hydrate Hydration is an important aspect of recovery for CrossFit. Drinking plenty of water is important to make sure you stay hydrated while your body is building itself stronger. You use up a lot of fluids while you exercise, so make sure you replenish them.