What to Do Before, During & After a Workout

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so when you’re working out there’s some very important things that you want to do before during and after your exercise and this especially applies as we age because as we age there’s so many different illnesses that are connected with aging exercise seems to be one of the best things to counter that in fact I mentioned this in another video the lack of exercise or activity actually causes some of these illnesses and one of the real big things that exercise can do is increase your mitochondria now mitochondria is the energy Factory of the cell it’s the thing that converts food into energy as well as the raw materials to build body tissue and exercise directly increases the number of mitochondria and that’s important because so many diseases are related to mitochondrial dysfunction including cancer so anything you could do to improve the mitochondria the better it’s going to be for your health now I just want to mention some thing called stem cells when you exercise you increase your stem cells they’re cells that are not really anything yet they’re kind of potential body tissue so they can turn into anything that you need like joint tissue or pancreas tissue or your liver or anything and when we get older our stem cells go down but exercise can help rejuvenate a lot of your stem cells so if you’re not exercising you need to start and being consistent especially as you age also exercise is one of the best things to reduce stress because we all experience stress we want to keep the stress very low if you don’t exercise you’re going to find that your stress levels go up exercise will also help sleep blood sugars there’s just many many benefits so the first point about exercise I want to bring up is the four variables to exercise really exercise consists of four things one is the duration of exercise how long you go two is the intensity of your exercise three is the recovery after the exercise and four is just the frequency of how many times you do that for a given workout or how many workouts you do for a given week so all the different types of exercises that are out there are really just a combination of these four things the first thing I’m going to talk about is the recovery okay the rest not necessarily Just Between the workouts like how many times you go per week but how long do you rest between your actual sets so let’s say for example you do like eight reps of a certain exercise which kind of makes up what’s called a set now how long do you uh rest between these sets a lot of people when they do the high intensity interval training um spend like 30 seconds resting let me tell you the problem with that one is that you don’t give your body a chance to replenish the ATP so if you only rest for 30 seconds and then you go right into the next exercise without that full ATP or energy to supply the muscle you’re not going to be able to train at that maximum output that you would if you rested a little bit longer and this could inhibit your progress especially if you’re training for something like sprinting or some type of high intensity sport 30 second rest is not going to be enough you’re not going to replenish your ATP the best thing to do especially if you’re doing this high intensity interval training to rest like four to five minutes between these sets that’ll give your body a chance to replenish the ATP and be able to train for more maximum power because also the intensity is really the key with exercise the more intense the more growth hormone the more muscle Activation so it’s much smarter to focus on the intensity City and less reps and maybe more sets then bring your intensity down because you’re too tired and then try to do like a lot of reps because now you have to lower the weight and then you do less sets so more rest between the sets lower reps high intensity also a lot of the benefit from this exercise especially high intensity occurs one to two days later when you’re sleeping you’re creating all this damage with the muscle and then in the repair process your body becomes stronger because it’s adapting to that stress and let me just touch a little bit more on this high intensity interval training so let’s say for example you do some type of exercise to get your pulse rate really really high right so let’s say it’s sprinting your sprinting as fast as you can for 10 seconds and your pulse rate comes all the way up to I don’t know maybe 160 170 or higher what’s causing that to go higher is the sympathetic nervous system at the point where you’re done sprinting whether it’s sprinting or maybe even running up the stairs you’re now going to rest and a lot of people do what’s called active recovery which they they maybe walk in place or they’re doing some type of exercise where they’re still exercising but not as a higher intensity and that might work for some people if you’re maybe doing sprinting and walking but a much better idea would be to come to a full stop after the Sprint so why would a full stop be better than this active recovery well because when you stop working out after a high intense type of activity your pulse rate is going to come down right what’s causing the pulse rate to come down is something called the parasympathetic nervous system it kind of opposes this sympathetic response so the sympathetic is raising your pulse rate that parasympathetic is actively pushing that pulse rate down much similar to when you pump the brakes after you’re going fast in your car you pump the brakes you let off the gas now we’re pumping the brakes the parasympathetic come in there and actually push your pulse rate down so when you come to a full stop and you’re not exercising and you’re sitting there your body is exercising the parasympathetic nervous system and this is a kind of a subtle thing but an important thing to do if you want to exercise and make stronger your recovery and the reason I know about this is in practice I had something called heart rate variability uh testing unit and I would measure the recovery after exercise and those people who did this where they basically came to a Full Stop started to show stronger parasympathetic nervous system control over time and also remember that the vagus nerve is part of that parasympathetic nervous system that’s the main nerve that controls a lot of the the digestive system the heart and many of the organs in your abdomen area and a strong parasympathetic nervous system will help you sleep at night help you recover especially after exercise the next thing I want to bring up is something called contrast therapy where after an exercise you either take a cold shower okay and then you maybe take a hot shower or you can do an ice bath and a sauna or a Whirlpool now there’s a lot of data to show that that really helps recovery and repair and it speeds up the Rejuvenation process of that muscle damage decreasing the inflammation and just decreasing the time it takes to repair now I’ve been experimenting with this and I found that I’m getting a lot of recovery after I do this cold water immersion I have this unit that I jump into I use this app to the workout it seems to be working very very well I have not added that the heat therapy after that but I’m going to experiment with that at some point but if you can add cold after the exercise or even heat whether it’s a shower sauna or a pull you can increase more benefits especially if you’re someone like me that tends to have more genetics leaning towards inflammation and that’s been my problem even in sports is that I have to be very careful of over training training and I also have to put a little bit more attention on recovery between the exercise and of course I didn’t know this when I was in sports and so I just work out a couple times a day seven days a week big mistake because at the end of the wrestling season