Synergetic effects

Good morning {firstname}! We explained before the relationship between several building blocks and synergies taking place. Here is a short summary re. endurance and:


Better not perform endurance exercises close (within 3 hours) before bedtime. You can benefit from sound sleep to do your endurance work-out in the (early) morning.


Superfoods suitable prior to endurance exercises are oats, bananas, walnuts, chia seeds, salmon, sweet potatoes. On the other hand, endurance workouts including sit-ups or crunches, are one of the best exercises for healthy digestion.


Just use your nose while exercising and focus on long exhales. You will improve oxygen uptake and distribution, improve stamina and reduce shortness of breath. Anders will explain later the relation between conscious breathing and high performance in much more detail.  

Taylor recorded this nice pre-workout breathing, especially for you!

Hi {firstname}, as Inge explained before cells and tissues are repaired during sleep, making your muscles stronger. Sleep also boosts your overall muscle mass. On the other hand strength training creates a molecule called adenosine, which tends to cause drowsiness and therefore can help improve the quality of your sleep. 

Superfoods suitable to eat prior to strength exercises are oats, bananas, greek yogurt with berries, oatmeal with milk and fruit, nuts, raisins, apple, and peanut or almond butter. When strength training, you get your blood flowing, which also benefits your stomach and digestive tract. 

The basic breathing technique for strength trainers should be to take a deep breath in as you lower your body weight and exhale as you lift your body weight or work against gravity. You will be able to properly circulate oxygen throughout your body to your muscles and protect yourself from harm. The more muscle mass you have, the less shortness of breath you will experience.

Prepare your lungs for a work-out with Taylor's pre-workout breathing.

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