As fun as cycling is, it can also be quite a gruelling physical activity, especially if you’ve ridden a longer distance or harder circuit/trail than usual.
Sore muscles, depleted energy levels and other physical effects can really take their toll after an endurance ride. Below you’ll find some tips to help reduce your recovery time and make it a more comfortable experience for you.
Fuel Your Body
Protein and carbohydrates are essential to helping your body recover after physical exercise. Ideally you should be looking to having your first meal or recovery drink within the first 30 minutes after your ride, followed by another meal 60 – 90 minutes later. Make sure you read up on how to appropriately fuel your body in preparation for endurance rides as well – what you eat in the days before and during your ride can also impact how quickly you recover. Many reputable cycling brands have a great range of recovery products on their website along with cycling specific nutrition advice. Visit an online supplier such as www.99bikes.com.au or your favourite cycling retailer’s website for more information.
Very few people actually take in enough water while they exercise, so it is really important that you give your body the hydration it needs in the hours following your bike ride. While sports drinks can be a really good way to replace electrolytes, plain water is also essential. Try to avoid drinking too much alcohol after an event – while you may want to reward yourself for your hard work and celebrate with your training buddies, ultimately alcohol dehydrates the body so if you overdo the ‘celebration’ you’ll end up making yourself feel much worse.
Touch Base with Professionals
Your local bike shop is staffed by fellow riders and often shares close links and ties with the local cycling community. Make sure you use their expertise. Whether you’re taking your road bike out on an extended circuit or completing a mountain biking challenge, stopping in to see cycling professionals before your event can make sure that your bike and your body are in peak condition to survive the ride and the recovery period.
Stretch and Roll
Stretching, massage and foam rollers are all fantastic ways to help soothe your aching muscles – but don’t wait for the cramps to kick in to start your active recovery. Often the worst thing you can do is stop using your muscles after a big session. Make sure you cool down effectively after your ride and do some gentle physical activity like a walk or slow paced ride and plenty of stretching exercises in the following days.
Looking after yourself – and your bike – before, during and after the ride is crucial. Cycling can really take its toll on the body, especially if you’re doing endurance events or long rides. Rest, fuel, hydration and the right gear are all essential components to completing the ride and easing your body through the recovery process.
Do you regularly do long, endurance style rides? What are your tips for preparation and recovery?
Heart Disease and Dementia are Australia’s Biggest Killers
Despite a drop in overall deaths, heart disease remains Australia’s biggest killer
Heart disease remains Australia’s biggest killer despite a drop in overall deaths, with dementia continuing to edge higher in second place.
The latest data from the Australian Institute of Heath and Welfare, released on Wednesday, shows 18,590 people died of coronary heart disease in 2017, down from 19,077 in the previous year.
Deaths from dementia including Alzheimer’s disease rose from 13,126 to 13,729 year-on-year, with women accounting for more than 8800 of the people whose underlying cause of death was from those conditions in 2017.
Stroke and other cerebrovascular disease was the third biggest killer, while lung cancer and chronic obstructive pulmonary disease rounded out the top five.
In 2017, there were 160,909 total deaths in Australia or 529 per 100,000 people. Some 82,858 males died, more than the 78,051 female deaths during the year.
But the numbers continue a long decline in overall death rates, which have fallen 72 per cent for men between 1907 and 2017 and 76 for women over the same period.
The gap between male and female deaths in 2017 was its narrowest, sitting at 180 deaths per 100,000 people.
The figures also show death rates increase according to how remote a person’s location is, with people in major cities the only cohort less than the national rate.
Premature and potentially avoidable deaths are also higher in the country than the city, with the highest figures recorded in very remote areas.
Overall live expectancy has edged higher with a boy born between 2015 and 2017 expected to live to the age of 80.5, while a girl would be expected to make it to 84.6.
But there remains a grim gap between indigenous Australians and the rest of the country, with the Aboriginal and Torres Strait Islander population estimated to live 8.6 years less for males and 7.8 years for females.
Read next: Processed Foods…Are they all Bad?
There is Too Much Fake Health Information – Exposing Weight Loss Gimmicks
Welcome to another weight loss article. Hopefully this one will shed some new light on your life.
Weight loss is a big concern for many people and has been for a little while now. Perhaps it’s to do with how we look and feel, or all the trends we follow, or a doctors concern. Whatever it is, excess weight is simply unhealthy, and loosing it in a healthy, sustainable way is very important.
The internet has thousands of weight loss articles, tips, hacks, and quick weight loss solutions. Many companies sell pills and drinks that are meant to boost weight loss. Health bloggers sell clean eating ebooks, fitness influencers share what they eat in a day, and the list continues…
While some of these are good advice and very helpful, many of them are unhealthy, only work short term, and have more bad effects than just regaining the weight. For most of us, the internet is our biggest, best source of information, and there is simply too much fake health info and too many weight loss gimmicks to ignore. The key is to weed out the good ones, and toss the bad. We’ll show you how to do that in just a minute. Meanwhile, read about why weight loss gimmicks are unhealthy, and why fad diets are considered a gimmick, too.
Weight Loss Gimmicks
A weight loss gimmick is a trick intended to attract attention to a method for losing weight easily. Most, if not all, are extremely unhealthy and dangerous. Any method of weight loss that is either of those is considered a gimmick. The promise of quick results is a give away for most of them.
- crash diets
- false claims
- anything that seems too easy (wight loss takes time and effort)
Dangerous weight loss gimmicks
- Smoking. You might lose weight. …
- A plastic tongue patch. In which eating solid food becomes beyond painful. …
- Stimulants. Don’t use caffeine to lose weight. …
- Tapeworms. …
- Tube feeding. …
- Laxatives. …
- Purging. …
- Restricting calories.
- Waist trainers
Google: How to lose weight fast?
People make money off your google searches “how to lose weight fast,” “fastest way to lose weight” etc. They are proving unhealthy information. Things like this lead to unhealthy lifestyles, unhealthy hopes and dreams, depression, weight retention, serious illness, and even deaths.
Here’s the thing about fast weight loss. Losing weight quickly is neither safe nor sustainable. If you crash diet to drop pounds—or try something like a juice cleanse—you will lose weight quickly, but most people gain the weight back relatively soon. It’s not that losing weight slowly is the better choice, but losing weight in a healthy, sustainable way is the right choice. If you are going to attempt quick weight loss, the researchers suggest you speak with a dietitian to work on a plan that ensures you get the vitamins and minerals that you need. And keep in mind that, even if the quick weight loss crash diet helps you see results sooner. The slow-and-steady method is still much less disruptive to your everyday life—and therefore a much less miserable approach if you’re trying to drop pounds.
Weight loss gimmicks work
Yes for sure alot of these do work but the health risks are not worth it, even if you lose 11 pounds in one week. Waist trainers, for example, could help decrease body fat but unless you already exercise and eat right, and your body fat is already very low, you will not have a Victoria Secret model’s body overnight. Guaranteed. Weight loss pills are full of chemicals and most are made with cheap and harmful ingredients. It is essential for your health that you research anything before you use it, and consult your doctor.
dieting: Managing consumption of food and drink with the intent to lose, gain, or maintain weight.
But here’s the key,
You lose weight, typically, no matter what kind of weight loss diet you’re on. That’s what happens to your body when you cut back on it’s fuel source. It’s science. Whether you lose it in a healthy way or a dangerous way. However, the weight never stays gone unless you change. Not your current diet and not your calorie count. You.
How you can change to lose weight and keep it off for good
- change mentality
- change lifestyle
- stay off the internet
- make better decisions
Exercise and diet is about more than losing weight. It’s your life. You choose to live healthily or poorly. Make the choice now, and make the changes now. Do you research. Find the correct information that you need. Weight loss will happen if you make the correct choices, and live with them. Food and exercise are essentials
Complete nutrition requires ingestion and absorption of vitamins, minerals, essential amino acids from protein and essential fatty acids from fat-containing food, also food energy in the form of carbohydrate, protein, and fat. Dietary habits and choices play a significant role in the quality of life, health and longevity.
Easy and Delicious Butternut Squash Chili – Clean Eating Recipe
My husband and I recently decided to try eating better by incorporating healthier carbs into our diets and getting rid of excessive amounts of grains, etc. There is currently no bread whatsoever in the kitchen. How weird. Weird but really nice! One of the new meals we’ve tried that really stood out for flavor was this Easy and Delicious Butternut Squash Chili. Check it out below, and leave a comment about how it turned out for you!
Butternut Squash Chili
Serves 8. prep time: 30 min. total time: 1 hour
3 tbsp avocado oil, divided
1 large yellow onion, chopped
1 large carrot, chopped
2 large stalks celery, chopped
1 1/4 tsp sea salt, divided
3/4 tsp ground black pepper, divided
1 small jalapeno chili pepper, seeded and diced
3 cloves garlic, minced
4 cups peeled, seeded, and diced butternut squash (abo 1 medium squash)
1 1/2 lb ground beef
1 tbsp each ground cumin and dried oregeno
4 tsp chile powder
1 tsp smoked paprika
2 14-oz BPA-free cans fire-roasted diced tomatoes
1 cup chicken broth
optional toppings: sliced green onion, shredded cheddar, chopped avocado, fresh cilantro
1. In a large dutch oven on medium, heat 2 tbsp oil. Add onion, carrot, celery and 1/4 tsp each salt and pepper: cook, stirring occasionally, until tender, about 6 minutes. Stir in jalepeno and garlic: saute 2 minutes. Add remaining 1 tbsp oil, squash and 1/4 tsp each salt and pepper: cook, stirring, 1 minute.
2. Add beef, cumin, oregano, chile powder, paprika, and remaining 1/2 tsp salt; cook, stirring to combine and break up meat until beef is cooked through, 5 to 6 minutes. Pour in tomatoes and broth. Increase heat to medium-high; bring to a boil, scraping any browned bits from the bottom. Reduce heat to low, cover and simmer 20 minutes, stirring once or twice.
3. Garnish with optional toppings of choice. Or let cool then cover and refrigerate for up to 3 days.
other recipes to try: