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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.

Many fitness enthusiasts also emphasise that finding the right balance of training, recovery, and daily nutrition can make a big difference in consistency and gains. For those curious about how structured supplementation fits into a holistic routine, resources like Evogen Nutrition offer educational insights into performance-focused nutrition that can complement smart pre-workout habits.

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

Resident Doctors Suspend Proposed Indefinite Strike

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Resident Doctors

By Adedapo Adesanya

The Nigerian Association of Resident Doctors (NARD) has suspended its planned indefinite strike following the federal government’s reversal of the implementation of the reviewed Professional Allowance Table (PAT) and renewed assurances on outstanding payments.

The decision was announced in a communiqué issued at the end of an emergency National Executive Council (NEC) meeting held virtually on Saturday.

NARD had earlier resolved to embark on a total and indefinite strike over the government’s suspension of the reviewed allowance structure and other unresolved welfare concerns affecting resident doctors nationwide.

However, the association said it reconsidered its position after reviewing the outcomes of high-level engagements with key government officials and health-sector stakeholders.

According to the communiqué signed by NARD President, Dr Mohammad Usman Suleiman; Secretary-General, Dr Shuaibu Ibrahim; and Publicity and Social Secretary, Dr Abdulmajid Yahya Ibrahim, the Federal Government has now reversed its earlier decision on the allowance table.

“The NEC observed that the earlier decision to halt the implementation of the reviewed Professional Allowance Table (PAT) has been reversed, with implementation expected to reflect in the April salary and beyond,” the statement read.

The association also noted the government’s renewed commitment to settling outstanding promotion and salary arrears owed to resident doctors in affected institutions.

In addition, NARD said initial approval had been secured for the 2026 Medical Residency Training Fund (MRTF), with assurances that the disbursement process would be concluded.

“The NEC observed that the Budget Office has indicated its readiness to commence the process for the payment of the outstanding nineteen months’ arrears of the Professional Allowance,” the communiqué added.

Despite the progress, the doctors expressed concern about the continued delay in paying house officers’ salaries and called for urgent action to address the issue.

Following its deliberations, the NEC demanded the sustained implementation of the reviewed allowance structure, the prompt payment of all outstanding arrears, and the expedited disbursement of the residency training fund.

It also called for the immediate commencement of the process to clear the 19-month arrears and the convening of an urgent stakeholders’ meeting to resolve delays affecting house officers’ salaries.

“In light of the above developments, the NEC resolves to suspend the proposed total, indefinite, and comprehensive strike action, with a review of progress to be undertaken at the May Ordinary General Meeting (OGM) in Kano,” the statement said.

NARD expressed appreciation to President Bola Tinubu, Vice President Kashim Shettima, and several ministers, government agencies, and stakeholders for their interventions in resolving the dispute.

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Health

Over 1.5 million Nigerian Children Living With Sickle Cell Disease—Report

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sickle cell disease

By Modupe Gbadeyanka

More than 1.5 million children under the age of 15 are living with sickle cell disease in Nigeria, a new international study published in The Lancet Child & Adolescent Health, one of the world’s leading medical journals, has revealed.

In the report made available to Business Post, it was disclosed that Nigeria carries the highest burden of disease globally, far exceeding other high-burden countries such as the Democratic Republic of the Congo and Ethiopia.

The findings highlight both the scale of the challenge in Nigeria and the opportunity for the country to lead Africa in tackling one of the most preventable causes of childhood illness and death.

The study shows that nearly nine million children across sub-Saharan Africa are living with sickle cell disease in 2023, including around 1.17 million infants and 2.75 million children under five, who face the highest risk of early death without treatment.

Sickle cell disease is an inherited blood disorder present at birth. With early diagnosis and access to simple, low-cost interventions such as newborn screening, penicillin prophylaxis, routine vaccinations, malaria prevention, and hydroxyurea, most complications and deaths can be prevented.

However, in Nigeria, access to these essential services remains limited. Many children are only diagnosed after severe and avoidable complications, while others are never diagnosed at all, contributing to high levels of preventable illness and early childhood deaths.

The researchers emphasise that strengthening Nigeria’s health system response will be critical. This includes expanding newborn screening programmes, improving access to essential medicines, and integrating sickle cell care into primary healthcare services.

They called for urgent and coordinated action across government, health institutions, and development partners, including expanding newborn screening programmes, improving access to essential medicines and vaccines, and embedding sickle cell care within primary healthcare services.

The researchers, led by Professor Davies Adeloye, Professor of Public Health at Teesside University, United Kingdom, and Director of the International Society of Global Health (ISoGH), also called for increased domestic investment, supported by international partnerships, as well as stronger data systems to improve surveillance and guide policy decisions.

They concluded that even modest improvements in early-life screening and treatment in high-burden countries like Nigeria could transform child survival and significantly reduce preventable deaths.

“Nigeria now stands at the centre of the global sickle cell crisis. With over 1.5 million children affected, the scale is enormous, but so is the opportunity to act. We already know what works. Newborn screening and early treatment are effective, affordable, and can be delivered through existing health systems.

“If Nigeria prioritises sickle cell disease within its national health agenda and integrates care into routine maternal and child health services, we could save hundreds of thousands of young lives and significantly reduce avoidable deaths.” Professor Adeloye noted.

It was learned that the study analysed data from 40 studies across 22 African countries to produce the most comprehensive country-level estimates of childhood sickle cell disease to date.

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Health

Helical Secures $10m Funding Package for Expansion

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Helical

By Dipo Olowookere

A $10 million capital has been raised by Helical to support expansion across more top-20 pharma programmes and growth of its deployed science engineering team.

The firm will also use the money to build the compounding evidence layer that improves performance across diseases, as its mission is to make every scientist able to test hypotheses at the speed of inference and to turn in-silico discovery into a reliable engine for R&D throughput.

The funding package was from redalpine, Gradient, BoxGroup, Frst and notable angels, including Aidan Gomez (CEO Cohere), Clement Delangue (CEO HuggingFace) and Mario Goetze (pro soccer player).

Helical has a product known as the virtual AI lab for pharma, an application layer that turns biological foundation models into decision-ready, reproducible in-silico discovery workflows.

The platform has two product surfaces — the Virtual Lab for biologists and translational scientists, and the Model Factory for ML engineers and data scientists — built on the same data, the same models, and the same results.

By putting both sides in the same system, Helical closes the gap between computational predictions and biological decision-making, so teams that traditionally worked in silos can collaborate on the same evidence.

Helical was founded in early 2024. It was created by three school friends who took different paths to the same problem.

Rick Schneider built tech at Amazon and later helped the German enterprise Celonis scale in France and Japan. Maxime Allard led data science teams at IBM before pursuing a PhD focused on reinforcement learning and robotics. Mathieu Klop became a cardiologist and genomics researcher.

When bio foundation models emerged, the trio saw the chance to build the missing application layer that would let pharma teams move from model experimentation to reproducible, production discovery.

“The models alone don’t discover drugs. The system does. Pharma teams need a system that turns foundation models into workflows scientists can run, validate, and defend.

“We built Helical to make in-silico science reproducible at pharma scale, so teams can go from hypothesis to decision in days instead of months,” the co-founder of Helical, Mr Rick Schneider, said.

“We are at a unique point in time where biological foundation models and general language reasoning models are converging.

“We backed Helical because we strongly believe they have what it takes to build the pharma AI orchestration platform that will drive this transition from siloed AI models to integrated virtual AI labs,” the General Partner at redalpine, Mr Daniel Graf, stated.

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