What to Do Before, During & After A Workout

Boost your health by taking your exercise routine to the next level.

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0:00 Introduction: The importance of exercise
0:25 Exercise and the mitochondria
0:58 Exercise and stem cell therapy
1:30 Top benefits of exercise
1:45 The four variables of exercise
2:15 Recovery
4:25 High-intensity interval training (HIIT)
7:05 Contrast therapy
8:30 Muscle contraction and relaxation
10:25 Carb-loading before working out
11:20 How to build muscle if you have diabetes
13:05 Electrolytes for exercise
13:35 The best protein for muscle building
19:25 Soreness after workouts
20:30 Learn more about the benefits of red meat for exercise recovery!

There are certain things you need to do before, during, and after your workout—especially as you get older. That's what we're going to cover today.

It’s no surprise that there is an association between a lack of exercise and many different health concerns.

One of the biggest benefits of exercise is that it increases the mitochondria. Various diseases are related to mitochondrial dysfunction, including cancer. Exercise also increases stem cells, which can turn into just about anything your body needs.

Exercise helps reduce stress, balance blood sugar levels, supports sleep, and has many other incredible health benefits.

The four variables of exercise:
1. Duration
2. Intensity
3. Recovery
4. Frequency

You need to give your body time to recover, not just between workouts but also during workouts. It's important to rest between four to five minutes between each set.

This will allow your body to replenish ATP and help you train with maximum power. Intensity is key with exercise. Focus on higher intensity with more sets and lots of recovery. Many of the benefits of exercise also occur one to two days later during sleep.

Just a small amount of refined carbs can nullify the benefits of exercise. However, if you have diabetes or insulin resistance and are trying to build muscle on the keto diet, you can increase your carbs to 50 grams per day. The type of carbohydrates you can consume are berries and protein.

Other essential tips to increase the benefits from your workouts and support recovery:
1. Do high-intensity interval training (HIIT)
2. Come to a full stop vs. active recovery during HIIT workouts
3. Put more focus on eccentric motions (elongating the muscles)
4. Do contrasting therapy after you exercise
5. Build up to exercising during a fasting state (eat one to two hours after a workout)
6. Consume enough salt and electrolytes (consume electrolyte powder if needed)
7. Consume red meat, eggs, and high-quality cheese
8. Don’t exercise over soreness and focus on sleep instead
9. Take copper before bed to enhance sleep

Dr. Eric Berg DC Bio:
Dr. Berg, age 58, is a chiropractor who specializes in Healthy Ketosis & Intermittent Fasting. He is the author of the best-selling book The Healthy Keto Plan, and is the Director of Dr. Berg Nutritionals®. He no longer practices, but focuses on health education through social media.

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Disclaimer:
Dr. Eric Berg received his Doctor of Chiropractic degree from Palmer College of Chiropractic in 1988. His use of “doctor” or “Dr.” in relation to himself solely refers to that degree. Dr. Berg is a licensed chiropractor in Virginia, California, and Louisiana, but he no longer practices chiropractic in any state and does not see patients so he can focus on educating people as a full-time activity, yet he maintains an active license. This video is for general informational purposes only. It should not be used to self-diagnose and it is not a substitute for a medical exam, cure, treatment, diagnosis, prescription, or recommendation. It does not create a doctor-patient relationship between Dr. Berg and you. You should not make any change in your health regimen or diet before first consulting a physician and obtaining a medical exam, diagnosis, and recommendation. Always seek the advice of a physician or other qualified health provider with any questions you may have regarding a medical condition.

#keto #ketodiet #weightloss #ketolifestyle

Thanks for watching! Try these tips to get the most out of your exercise routine. I’ll see you in the next video.