JakeDentonPT

  Recovery during and after exercise is a largely forgotten aspect of training... And I am certainly guilty of forgetting the importance of recovery.    Here I discuss the two types of recovery, and their importance to exercise training.  The first type of recovery is one that is easy to recognise as rest, but is largely under valued. This is the rest period between sets or exercises. This could range from 15 seconds to over 2 minutes, dependant on your training and experience. But, do you know how long your rest should be for? Obviously, there are variations based on individual factors and fitness levels, however different training modalities require different rest periods. Commonly, this is suggested to be 1 minute, which is ideal for a hypertrophy (3/4 sets of 8-12 reps) programme. During this period, your body is able to replenish used glycogen from the muscles to ensure you can complete the next set.  For endurance training (4/5 sets to 15-20 reps or more) ...

  Dieting nowadays is a minefield!    There's calorie restrictions, carb restrictions, fat restrictions, detoxing, fasting, keto, liquid diets, points counting... the list goes on!    So which diet is actually beneficial? Normally, articles will argue in support of a specific diet. The purposes of these articles are purely to get readers to click on their website, increasing popularity, so they can charge more for advertising.    Some sites even benefit from you taking up their specific diet.   And they often quote some of the science.    I'm sure you will have seen the articles that say 'There's loads of scientific evidence in support of this diet'. Often, there is scientific support, but it is not for everyone. The keto diet, as an example, as a fair amount of supporting science... for diabetics. The reality is, the science suggests it could be beneficial to control diabetes, but this should be administered and supervised by a qualifie...