Don’t Make These Post-Exercise Mistakes

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The gyms are finally reopening. Spin classes are already being scheduled. Yes, we can go back to working out in our favourite fitness centers again and it feels great. At the same time, it’s important to practice social distancing protocols as mandated by the government.

While many of us are enthusiastic about returning to a gym environment again to shed those “quarantine gains”, many of us might commit some post-exercise recovery mistakes in our excitement.

Which may result in actually hurting our weight loss efforts, and likely to get us injured. Which is why we need to avoid these mistakes, and the first step to correcting mistakes is to identify them.

What are the common post-exercise recovery mistakes?

Not cooling down enough

Rushing to finish a workout is not a good thing. We need to give our body enough time to recover. Some people – particularly those who squeeze in their workout sessions during lunch breaks – actually even skip the cooldown part of their workout and head straight to the shower.

Our temperature rises and blood vessels open up more during physical activities (running, exercising, etc.) and cool-down exercises help get them back to their normal state. Not giving your muscles enough time to cool down will cause blood to pool in your body’s lower extremities.

Your blood won’t have as much pressure for it to be pumped back to your heart and your brain. Use a fitness tracker to check your heart rate, which should be around 60-80 before you stop your workout.

Too much sports drinks

Staying hydrated after working out is hands down – very important. But reaching for that bottle of sports drink during and post workout isn’t exactly the best option.

Sports drinks actually contain carbohydrates and calories which athletes need in order to power through intense training sessions or events. So unless you are training for a marathon or just completed a really tough workout that lasted more than an hour, you are actually taking in more calories than you burned by reaching for a sports drink after working out.

Stick to plain water to rehydrate. You can also add a tiny pinch of salt in your drinking water to replenish electrolytes after your gym session or cycle class, and keep the sports drinks at a minimum. A recommended amount is a mouthful of isotonic sports drink for every 15 minutes of hard exercise.

Not eating after working out

Or more specifically, waiting too long after a workout to eat your next meal. Refueling your body after a workout session is important for recovery. Not only do you need to replenish the energy you used, you need to eat so your body can repair the micro tears in your muscles caused by exercise.

Get carbohydrates and proteins within two hours of your workout. Sooner, if you just did a really intense session that lasted for an hour or so. Carbohydrates replenish your energy stores, protein helps with muscle recovery and strength. Don’t wait too long to get your post-workout meal.

Scheduling another training session the next day

Contrary to popular belief you don’t have to pump iron or sweat through a 90-minute cycle class every day to be healthy. There is such a thing as overtraining and even star athletes understand the importance of incorporating rest days in their training sessions.

If you do not set a time for recovery, your muscles will not get the chance to heal. If muscles don’t get to heal, it doesn’t get stronger. That’s why working out every day might defeat the purpose of building strength and toning up muscles.

Instead, switch up intense workout sessions with lighter activities. Go for long walks or do stretching exercises the next day so you can keep a healthy blood flow to those sore muscles. If you must do active recovery exercises, avoid using the same muscles from your tough workouts.

Not getting a post workout massage

Getting a massage after working out is helpful in reducing muscle soreness and pain. It is also a great way to relax after an intense workout session, and helps a lot in easing anxiety and stress. Now, not all gyms offer post workout massage services and it can be a bit of a hassle to squeeze in a session with a massage therapist after your workout. Also, social distancing rules are still in effect, so doing a self-massage after your workout is the best option.

Using sports recovery devices like a massage gun is a good way to ease those post workout pains and soreness. These devices use percussive force to drive vibrations deep into muscle tissue. These breaks down the lactic acid build up in the muscles which minimize inflammation and pain.

Massage guns are very portable and can easily fit in your gym bag. You can take it out after working out to ease post-exercise inflammation or use it during your workout between reps to keep your muscles warmed up and ready.

Conclusion

There you have it. Some of the most common post exercise mistakes that many of us make. Keep in mind that what we do after working out is as important as the actual workout itself. And we need to make sure what we do outside the gym is not putting all of our hard work to waste.

What other post-exercise mistakes do you know about? Sound off in the comments and let’s discuss!

(This post is written by guest writer, Jai Tadeo)

Getting the Perfect Hair Cut at YOON Salon Over the Weekend

GETTING THE PERFECT HAIR CUT AT YOON SALON OVER THE WEEKEND

As we head into the weekend, I know some of you ladies (and gentlemen, of course) are looking to refresh your look ahead for the fourth quarter of this year. Don’t think I don’t know that some of y’all transform your crowning glory as if it has four seasons. So yes, if you are tired of your current post-circuit breaker look, it is time to make use of this weekend to do something about it.

Oh, and as usual, I have lobang. I have lobang for everything. I mean, that’s one reason why eddychua.com is still present despite the over-saturation of content in today’s internet and social media world.

YOON SALON: A Salon With Experience

While there are a lot of salons across the island, it is very difficult to find one that can really cater to your personal needs. A lot of the salons do not offer consultation services before starting your cut or treatment, so you are unsure of what kind of style is really suitable for your face shape. Some looks might look nice on others but you might look terrible sporting a replica of that particular look. As much as possible, I always rely on professional and dedicated hairstylists for advice so that I don’t ‘spoil’ my looks. (Very bhb, I know hehe)

Visiting Yoon Salon

YOON Salon has emerged as a leader in the hair service scene in Singapore. With a team of highly experienced stylists, it is definitely a go-to for anyone who is looking to get their tresses done.

They offer a large range of services including their Premium Hair Cut, Colouring or Creative Colouring for your tresses, Perming, Rebonding and Creative Hair Shaping.

For the Premium Hair Cut, the professional hairstylist will be in consultation with you regarding the kind of hairstyle you are suitable for. The stylist will personally assess the shape of your face – be it square, oval, diamond, long, or heart shaped before recommending the style that best suits you. Once you have settled on the desired style you want, the experts will unleash their handicraft and utilise their vast range of techniques such as wedge, graduated, blunt and layered cuts to make sure you received the best type of cuts for your preferred look. Fret not, you will receive the best technique for your chosen cut from the most experienced team you could ever find.

If you are looking to stand out in the crowd, go for the Premium Hair Colouring service. There is a large variety of colours available, all of which are rich and long-lasting and the ability to protect, strengthen and replenish your locks. The  dedicated professional assigned to you will choose the best colour mixture for your look to ensure that the tresses are of a natural, high-quality and vibrant shade.

Of course if you are looking for multi-tone, highlighting, ombre and balayage type of colouring for your crowning glory, go for their Premium Creative Hair Colouring services. You would not need to worry about how negative effects colour dying will do to your tresses because the salon uses high quality dyes that will lock in moisture and colour, ensuring that the texture of your strands are well protected and that the dyes have a long lasting effect.

For those of you who are looking to styling your tresses to another level, where a basic cut or colour are not sufficient for you, the Premium Hair Perming and Rebonding services are other options you would not hesitate to consider. The perming service offered here allows you to sport the Korean C-curl or S-curl and Wave look, should you be interested to look like your favourite K-pop/K-drama idol. I know some people had the experience at other salons where their perms ended up looking fake and unnatural, the results you get from this place might surprise you – in a good way. With the help of an oxidising lotion, your perm will be strengthened, hence resulting in long lasting and smooth curls. The technology and methods adopted by the studio are set to make your perm look soft and natural, resulting in smoother and bouncier curls at the end of the treatment.

Their rebonding services also result in a similar effect. While preventing your strands from breakage, your locks will feel much more moisturised and nourished. If you are looking to achieve a silky, shiny and sleek crowning glory that is worthy of its name at the end of your rebonding, the excellent treatment provided here has the ability to meet your requirements.

YOON SALON: Combating Problematic Tresses

Yoon Salon provides solutions to hair issues

Not only can you get the perfect cut for your tresses over the weekend or if you’re lucky, the long weekend, but those with any concerns for their locks will be pleased to hear that this is also one of the best places to get treatment for your locks done. The studio offers Premium Hair Treatment services ranging from defrizzing to repairing to strengthening. Using the professional-grade treatment by Japanese brand Milbon, it will help to repair, smoothen, and strengthen the cuticles in your strands. In order to ensure that your treatment has a long-lasting effect, the experts at the studio will be providing you with four weekly boosters for your locks. At the end of the day, your strands will achieve a silky, glossy and strong texture that many will envy.

As someone who has been troubled by scalp issues, consider looking into their Premium Scalp Treatment. Whether you are suffering from oily, dry, sensitive or loss of tresses due to scalp issues, the professionals at the studio will be able to assist you in any way possible, ensuring safe procedure with visible results. When you first embark on the treatment, the professional stylist will conduct a thorough exfoliation on your crown, focusing on your follicles. This will help rid your scalp of any build up of dead skin cells and reduce the congestion that contributes to your scalp issues. Next, to hydrate, balance, and encourage growth of your strands, a PDT treatment will then be done on your scalp. Your gentle yet skilful professionals will massage your head to stimulate the lymphatic tissues and promote circulation. Lastly, you will have to return to the salon for weekly scalp boosters for four weeks to ensure that the treatment achieves an enduring effect.

So, over this weekend, whether you are looking to sport a new look or to fix your hair or scalp issues, do make a reservation via their website or give them a call.

And the most important thing to note is that they are currently offering a 1 time session at a special rate of S$28. So, what are you waiting for?

Make a trip down to one of their three outlets in town:

Yoon Salon outlets across Singapore

All three outlets are open from 1100hrs to 2100hrs from Monday through to Sunday.

COMBATING FATIGUE DURING COVID-19 WITH LAO XIE ZHEN PREMIUM GINSENG ESSENCE

Eddy Chua holding on to Lao Xie Zhen Ginseng Essence

Circuit Breaker came, Circuit Breaker went. While many see this as a moment to take a break, I saw it as a moment of faith for our studios. We were just about to get started and COVID-19 hits us. It took a while to accept the new norm and we started getting to work almost immediately. The idea of N GOES LIVE was conceptualised and I continued to work 7 days a week despite we were undergoing a lockdown.

Since the debut of N GOES LIVE somewhere in April, I’ve been working tirelessly and endlessly on production – ensuring we have contents every day and the programme goes smooth every time. The stress about going live every day is that you have to be always ready and prepared because there’s no second take. What’s out is out to the public. Even during the second part of N GOES LIVE when we did a shake-up of the original programme and reduced its frequency, I was still working day and night to present the best show for our audiences.

Then, Circuit Breaker became a thing of the past, Phase 1 kicked in. The good thing is film companies like ours are allowed to resume operation. The hustings never stop. I had to attend Zoom meetings with the other members of the Singapore Association of Motion Picture Professionals and setting out all the safe distancing measures required for CTRL N to resume operations. There were posters designed and directive drafted. Everything completed within 2 weeks. June 2, I went back to office and resume work from there. Phase 2 came in quite quickly enough and we were gearing up for the elections. I was glad that I was contracted to Mediacorp as a freelancer during this period. At least I could still earn money while getting our studio ready to resume our pre-COVID plans.

Elections was another busy period for me. On one hand, I had to do the programming for our live shows, and on the other hand, I have to prepare the videos ahead of the projected election dates. While N GOES LIVE ended by the end of June, the work load did not lessen. Those who followed me on my Instagram account would know, I was working late into the night especially after the Writ of Election was issued on 23 June. From then on, till the day after election on 11 July, I was literally on a zombie mode. That means, I was basically working 24/7, working of graphic animation that I had never tried before. (Well, thank God those graphics came out rather well!)

Despite the heavy workload, I seem to still live my life normally. Well, seems.

Friends have been asking me how I managed to combat fatigue despite the long hours. Well, while one reason being how coffee plays the important role in fueling me every day. There are other factors as well.

You are probably going to say cats because of the amount of videos of cats that I’ve been posting lately on Instagram – so much so that I’d even have TWO highlights dedicating to them.

Alright, cats play a very important part of my life and my strategy to combat fatigue. I’d enjoy mingling with my two neighbourhood cats every time when I returned home from work – whether it’s at 2300HRS, 0300HRS or 0800HRS. Playing with cats really do help me with my mood. Too bad because of health reasons I could not keep a cat at home, if not, I would gladly do so. It’s safe to assume that cats play an integral part of my life.

Coffee and cats alone would not be enough to see me through this period – even up till now. Tonic and replenishment is what I looked to to reset me every day. Something that’s more organic and less toxic to the body. Yes, please refrain from having too much caffeine intake.

Eddy Chua drinking Lao Xie Zhen Premium Ginseng Essence

I was introduced to Hao Yi Kang’s Lao Xie Zhen Premium Ginseng Essence during this period. I couldn’t be more thankful for it.

When I first get to know about Ginseng Essence, I was like ‘I heard of Chicken Essence but what is Ginseng Essence? Does it works the same as Chicken Essence?’ I give it a try, nevertheless, because anything that has the potential of helping me getting through this period worth a try.

When I took my first sip of the Lao Xie Zhen Premium Ginseng Essence, I was expecting the strong, bitter taste from the usual ginseng. I was wrong. I was surprised how even though it contains the combination of the White and American Ginseng, the aftertaste was mild and proved not too strong for consumption. I was satisfied. I made a point to drink it every night, while I am in the midst of production planning or video editing.

Within a few days, I felt the effect. I felt more concentrated, more energized. Well, I guess that is how top grade White Ginseng and American Ginseng hailing all the way from Changbai Mountain does to you. Every bottle of Lao Xie Zhen Premium Ginseng Essence is rich in Ginsenosides, containing up to 400mg of the natural pharmacological component found uniquely to the Ginseng species.

Product shot of Lao Xie Zhen Premium Ginseng Essence

On further read up, I realised that Ginseng is capable in helping to combat fatigue and thus, improving concentration and focus. Those are the two major issues that I am particular of when it comes to my productivity. Furthermore, for health conscious and the elderlies, this has anti-inflammatory effects, hence helping to protect the liver functions, strengthens immune system, lower blood sugar and provides antioxidant protection.

So much goodness in just a small bottle! I guess I have uncovered the mystery to why I still have the energy to get by my days even with my long working hours. I really recommend you guys to try it too, whether you are working adult or students rushing your assignments and projects!

With that I shall sign off for this month. Ok, I’ll promise to write more often on this site from now on. I really do miss writing, to be honest. Maybe the next post , I’ll share more about what I’ve done during Circuit Breaker!

See yall and remember to be socially responsible. Do not spread rumours regarding COVID-19 and get your updates via the official channels such us GOV.SG portal or it’s Telegram channel.