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Best Pre Workout Routines for Every Day

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Pre Workout Routines

When talking about fitness routines, you may credit your weight loss and muscle development to the gym. However, the gym is only a single factor and the things you do before and after also matters.

If you know exactly what you need to do before heading into the gym and after you get home, you can tweak your routines with the help of a personal training booking software to get the maximum effects and progress.

Experts say that the exercises are the easy part. You may lift some weights, run, jog, walk, or bench press for an hour, and this is only 4% of your 24 hours. The things that you do in the remaining 23 hours also matter. Know more about the benefits of exercise on this page here.

You may want to practice good sleeping habits, customize your nutritional needs and do rituals to ensure that you recover speedily. Some of the things that you can do to prepare and maximize your results are the following.

What to Do Before and After your Workouts

1. Get Enough Rest and Quality Sleep

Before you start anything, you need to ensure that you have appropriately rested and had a great good night’s sleep. This way, you can keep your hunger hormones at their normal levels, and you have more energy throughout the day. After all, you wouldn’t want to spend all of your time exercising only to undo your efforts by overeating afterwards.

It’s essential to get at least 7 hours of sleep at night or 6 if the schedule is very hectic. The body should feel rested, and exercising should give you more energy. Set boundaries and avoid electronics if possible before going to bed. Good sleeping habits are important after work as the muscles will have time to recover.

2. Drink Plenty of Water

Water is very crucial to one’s overall health and wellness. Proper hydration is critical in any wellness routine because sweating makes you lose water. Energy levels are also high if you practice adequate hydration. Drink water whenever necessary and avoid sugary beverages if possible.

For semantics, you may want to look at the relationship between a car and gasoline. Vehicles can’t run or function without oil, and this is the same with the body that’s devoid of water.

The amount of water that you need will vary with your body mass index, age, weight, and a lot of other factors. You should check your urine, and if it’s light, it’s a good indication that you have enough hydration.

3. Refuel with the Right Food

Snacks and other forms of nutrition can help you get ready in no time. One of these is CBD or cannabidiol that can act as your workout supplement coupled with protein shakes and vitamins.

Sweating excessively is very taxing to the body and giving it carbs and plenty of proteins can help it go back in shape. Your overall nutrition is very important because the food rebuilds the muscles, and plenty of stored glycogen can give you the fuel you need for your next day’s routine.

It’s also important to remember that not eating sufficiently after exercising will make you very hungry later in the day. You may feel irritable and tired, and you may likely avoid the next day’s routine if this is the case. You can go easy on everything and pack a snack before going to the gym.

4. Do Dynamic Warm-ups

It’s crucial never to skip your warm-ups, even if you’re doing a full 10-minute bench press. Warm-ups allow your body to adjust to your routines, increase your motions’ range, raise your body temperature, and prepare yourself in general. You won’t likely have to experience injuries and decrease your chances of getting sore when you do adequate warm-up exercises.

When you increase the range of your movements, you’ll be making the most of your routines. This is a way for your body to recruit more muscles during push-ups or doing dumbbells. Dynamic warm-ups are found on the internet, and they are the ones where you are not held in place while moving.

5. Cool Showers are a Relief

Immersion in cold water after sweating can be a relief. It’s not a guarantee, though, that it can make you avoid the soreness, or you can recover quickly afterwards. However, ice baths are helpful when your body seems to be overheating. Coldwater therapy may be associated with quick recovery, and this is beneficial to you.

Besides, a cool shower can help your overheated body go back to the baselines. Many people said that they felt a lot better physically and mentally, so you may want to consider it a post-workout ritual. It’s not necessary to jump in ice baths like others are doing. You just have to set a shower temperature that’s comfortable to you and cool down a little bit. Know more about showering after exercises here: https://www.healthline.com/health/shower-after-workout.

6. Foam Rollers Can Help

Experts’ opinions and preliminary studies have found out that foam rolling can help you recover after a vigorous exercise. You can increase your range of motion in the process as well. The foam rollers can minimize your soreness and enable you to adjust better to your new everyday routine. Increase the blood flow in your tissues while you exercise.

Many athletes and fitness enthusiasts have noticed that foam rolling feels better to their muscles afterwards. It can give you better performance for the next week because the rolling motions can reduce onset muscle soreness delay.

Modupe Gbadeyanka is a fast-rising journalist with Business Post Nigeria. Her passion for journalism is amazing. She is willing to learn more with a view to becoming one of the best pen-pushers in Nigeria. Her role models are the duo of CNN's Richard Quest and Christiane Amanpour.

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Health

WHO Unhappy Over Trump’s Withdrawal of US Membership

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world health organization WHO

By Adedapo Adesanya 

The Director-General of the World Health Organisation (WHO), Dr Tedros Ghebreyesus, on Tuesday said the organisation regretted the decision of the United States to withdraw from it.

After his inauguration on Monday, the new US President, Mr Donald Trump, signed an executive order withdrawing the US from the global health body.

“The World Health Organisation regrets the announcement that the United States of America intends to withdraw from the Organization.

“The organisation hopes that Washington will change its decision.

“We hope the United States will reconsider and we look forward to engaging in constructive dialogue to maintain the partnership between the USA and WHO, for the benefit of the health and well-being of millions of people around the globe,” the health group stated in the statement.

This marks the second time Mr Trump has ordered the US to be pulled out of the world health body charged with global health welfare and monitoring.

Mr Trump was critical of how the international body handled COVID-19 and began the process of pulling out from the Geneva-based institution during the pandemic.

However, after Mr Trump lost to President Joe Biden in 2020, the erstwhile American president, who later reversed that decision.

With his return to office, Mr Trump, through the executive action on day one, makes it more likely the US will formally leave the global agency.

The executive order also said the withdrawal was the result of “unfairly onerous payments” the US made to the WHO, which is part of the United Nations (UN).

President Trump was critical of the organisation for being too “China-centric” in its tackling of the COVID-19 pandemic and accused the WHO of being biased towards the Asian nation in how it issued guidance during the outbreak.

Under the Biden administration, the US continued to be the largest funder of the WHO (around 14 per cent) and in 2023, it contributed almost one-fifth of the agency’s budget.

The organisation’s annual budget is $6.8 billion.

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DoorSpace Exits Meta Platforms Over Fact-checking System

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DoorSpace

By Aduragbemi Omiyale

A healthcare technology platform, DoorSpace, has announced its exit from all Meta platforms, citing value differences and company culture as reasons for the action.

Ahead of the inauguration of Mr Donald Trump as the President of the United States of America (USA) for a second term on tomorrow, Monday, January 20, 2025, Mr Mark Zuckerberg announced changes to his platforms’ fact-checking system.

“The only way that we can push back on this global trend is with the support of the US government, and that’s why it’s been so difficult over the past four years, when even the US government has pushed for censorship,” Mr Zuckerberg said in a video.

He said Meta was welcoming political discourse back on Facebook, Instagram and Threads with the new Community Notes system, which will enable users to write and rate notes that can be added onto posts.

Mr Zuckerberg explained that Meta would be working closely with Mr Trump’s upcoming administration by showing users more content that is politically charged and not checked by third-party fact checkers.

This decision of Meta did not go down well with DoorSpace, which said it has ceased any activity and would no longer spend marketing dollars to advertise on Meta platforms.

“Zuckerberg’s business decisions to rollback its fact checking system and to open up the platform to allow for misinformation, hate and bullying, especially against vulnerable minority groups, shows his lack of understanding on the importance of diversity and common decency.

“Incel culture will continue to grow and fester in that curated environment, leading to more violence against these groups in the real world,” the chief executive of DoorSpace, Ms Sarah M. Worthy, said.

“”I need to stand by my values and use my position as a healthcare tech leader to advocate for the individuals who are directly harmed in both their professional and personal lives by the hate and misinformation being spread on Zuckerberg’s platforms.

“The Meta that Zuckerberg has created has become a cesspool that sells its users’ data to the highest bidder while utilizing manipulative and dangerous tactics to keep people on the app as long as possible,” Ms Worthy added.

“Your data is not secure on their platforms, their algorithmic feed is designed to sow division and misinformation, and the company has announced that it does not view every American equally.

“There is no need for our business to spend money advertising there or any reason for our brand to maintain an active presence there anymore,” she said further.

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Mums Feel Warmth Initiative Raises Postpartum Depression Awareness

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Mums Feel Warmth Postpartum Depression

By Modupe Gbadeyanka

A transformative webinar to raise awareness on postpartum depression (PPD) by nursing mothers has been organised by MSc Media and Communication students from the School of Media and Communications of the Pan-Atlantic University.

The programme titled Beyond Baby Blues: Understanding and Overcoming Postpartum Depression was held on January 7, 2025.

It was put together by the students under the Mums Feel Warmth initiative, with experts in the field invited to speak on the matter aimed at empowering mothers and fostering a sense of reassurance.

The webinar was to highlight the journey through postpartum depression, offering a message of hope, resilience, and the importance of mental health support for mothers everywhere.

One of the speakers, Dr Laja Odunuga, who is the Care Coordinator for AVON HMO, explained the difference between the common “baby blues” and the more severe, long-lasting PPD.

The discussion highlighted how PPD can manifest not just as sadness but through severe fatigue, disconnection from the newborn, and loss of interest in activities, which can last well beyond the typical two-week period associated with baby blues.

Another expert, Ms Otomfon Ibanga, the Assistant Lead Nurse for Q-Life Family Clinic, emphasised the role of support systems, urging families and friends to be vigilant for signs of PPD and to provide a nurturing environment.

She also discussed prevention strategies, including prenatal planning for support structures and post-delivery management through therapy or medication.

On his part, Dr Chimaraoke Obialo, who is the Medical Director of Life Amada Health Consultancy, addressed the stigma surrounding PPD, advocating for education to transform societal perceptions from judgement to support.

The webinar underscored the need for community involvement, not just in recognising symptoms but in actively participating in the healing process by offering emotional and practical support.

The Mums Feel Warmth webinar was more than just an educational session; it was a call to action for society to embrace and support new mothers dealing with PPD.

By fostering open conversations and providing platforms for sharing experiences, Mums Feel Warmth continues to lead the charge against the stigma of PPD.

The commitment shown by the panellists and attendees alike promises a future where every mother has access to the understanding and care needed to navigate through the complexities of postpartum depression, ensuring that the joy of motherhood is not overshadowed by mental health challenges.

Mums Feel Warmth, with its core values of empathy, compassion, hope, community, and education, speaks to the Sustainable Development Goal 3, advocating for good health and well-being.

The initiative is breaking the silence around PPD, a condition that can significantly impact new mothers in the critical period following childbirth.

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