Afternoon Workouts Benefit Everyone

Living Well...together, while apart

So much is written about the benefits of morning exercise, we wanted to continue to give accolades to the oft neglected afternoon sweat.

We are buoyed by this recent study that people are ready to come back downtown. We know you will crave and need that well deserved office break, to grab a quick, effective workout, and we will be ready to welcome you with open arms.

And if it’s most convenient for you to take that sweat break in the afternoon, we have great news regarding that too!

On Monday, we discussed why working out in the afternoon might be optimal for men at risk for Type II Diabetes. It turns out there are LOADS of scientifically proven benefits for all of us…

The human body reaches its peak internal temperatures from 2-6pm. This means your muscle function, enzyme activity, and, therefore, strength and endurance are optimal, so you are more likely to run faster, jump higher, lift heavier. Specifically, there is evidence to show that exercise in the afternoon can increase your aerobic capacity and strength output between 8%-30%! This, in turn, can lead to more favourable neuromuscular adaptations and lead to better performance over the long term.

Testosterone – a vital hormone for muscle growth and strength adaptations – is produced in higher quantities in both men and women during afternoon strength training workouts.

Cortisol – a hormone linked to fat storage – tends to be higher in the morning.

For many – our reaction time is quicker in the afternoon. Meaning safer, more effective workouts!

Suffer from decreases in focus and productivity in the afternoon? Remember even a quick exercise bout can give you a second wind, elevate mood, and improve concentration. The workout itself can act as a much-needed break from your computer screen and the stress of the day. And all that fresh blood flow to the brain during exercise? It just might inspire some blue sky thinking.

Would you like one more?

We tend to make healthier choices in the hours after we exercise. Some of this, I think, is because we feel less stressed, and better about our bodies in general. As such, an afternoon workout may inspire you to make healthier choices for dinner!

Sources:

https://pubmed.ncbi.nlm.nih.gov/22531613/

https://pubmed.ncbi.nlm.nih.gov/20560706/

https://physoc.onlinelibrary.wiley.com/doi/full/10.14814/phy2.14669#:~:text=Here%2C%20we%20report%20that%20exercise,performance%20when%20compared%20to%20morning

https://www.sciencedaily.com/releases/2019/06/190613095209.htm

Today’s Inspiration

“The afternoon knows what the morning never suspected.”- Jonathan Grimwood

Today’s Live Workouts

Today is going to be a great day because we’ve got our THREE regular live workouts for you to join!

MOBILITY & STABILITY WITH ADRIANA

Join Adriana for your morning pick-me-up! This workout will focus on moving through a full range of motion and develop your full body control, flexibility, and usable range.

Recommended equipment: yoga block or pillow

Join Adriana at 7:30am (45 minutes) from your own living room.

Click here to join the workout.

Meeting ID: 812 2541 6617
Password: 013104

CYCLING WITH JAMES

Get an amazing cardiovascular workout on an indoor bike. The workout will simulate an outdoor ride, including a mix of intervals and hills.

Recommended equipment: bike trainer

Join James at 12:00pm (45 minutes) from your own living room.

Click here to join the workout.

Meeting ID: 862 7308 7908
Password: 263088

RIP IT UP WITH GARTH (SUB)

This workout will challenge you to your max! Come out and perform the prescribed workout for the day. This workout utilizes all your skills, from coordination to endurance and strength.

Recommended equipment: dumbbells (or weighted objects)

Join Garth today at 12:00pm (35 minutes) from your own living room.

Click here to join the workout.

Meeting ID: 842 2984 9491
Password: 510345

WEEKLY SCHEDULE

Click here to view this week’s schedule.

To learn more about our virtual live workouts, please reach out to Lauren directly.

Today’s Trainer Moves

Heading into your workout? Is your current posture optimal for safety and performance? Let us show you a quick and effective warm-up to unwind the hours of sitting and ensure – whatever your exercise of choice – that you are reinforcing optimal joint and muscle positioning and function!

For questions about today’s Trainer Moves, you can connect directly with Meg here.

Today’s Bite

Greek Yogurt Ranch Dressing

Skip those bottled dressings and give this healthier option a try. It’s easy to make, tastier than what you can buy, and, by making your own, you can even save some money.

Download the recipe here.

Ingredients:

• 3/4 cup whole milk plain Greek yogurt
• 1 clove garlic, finely minced OR 1 tsp garlic powder
• 1/4 cup fresh minced parsley OR 1 tbsp dried parsley
• 1/4 medium onion, diced (about 2 tbsp) OR 2 tsp onion powder
• 2 tbsp fresh minced chives OR 1 tbsp dried chives
• 1 tsp salt
• 1/4 tsp black pepper
• 2 tsp Dijon mustard
• Juice of 1/2 lemon (about 2 tbsp)
• 1/4 - 1/2 cup buttermilk

Instructions:

• Combine all ingredients in a jar with a tight-fitting lid, shake until well combined. Alternatively, for thicker dressings like the ranch or Italian, you can combine all ingredients in a food processor or blender and pulse until well combined and smooth.
• Refrigerate and let flavours blend for at least 30 minutes, preferably 2 hours, before serving.

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Do you have a “Something of the Day” you’d like us to share?! Email Meg.