Reduce muscle pain

Reduce muscle pain

Would you like to become more muscular? When you train heavily, your muscles are overworked and tears develop in your muscles. This can eventually cause muscle soreness. Even though muscle soreness makes you feel like you had a good workout, it can sometimes be very annoying and interfere with your daily movements. In this article, we tell you what to do about muscle soreness.

What to do about muscle pain

How do you get less muscle pain and what really helps against muscle pain? When you suffer from muscle pain, you naturally want to reduce it as quickly as possible. Prevention is always better than cure. Therefore, always take care of a good warm up to make your muscles active. With this you make your muscles loose and warm so they can do their work better during a workout. In addition, it is also important to do a cooling down at the end of your workout. When you do suffer from muscle soreness, of course you want to reduce it as quickly as possible. The most important thing is to give your muscles enough rest to recover. So do not start training extra when you already have muscle pain, because this can lead to overtraining and eventually maybe even injury. However, it is important to keep moving, but do so with light intensity.

muscle pain-reduced

Becoming more muscular?

Do you want to work on a strong body and feel confident again? Do you want to get rid of those last few kilos and really get in shape? Then choose the Muscle & tone programme so that you really start to see results.

✔ The right nutrition coaching, personal trainer and lifestyle coaching.
✔ We really are the stick and really track your progress.
✔ The muscle & tone program allows you to really shape your body.

Discover the program

The right foods to reduce muscle soreness

The right nutrition can help relieve muscle soreness after exercise. Proteins are an important nutrient to help your muscles recover faster. They keep your muscles healthy and strong. After a hard workout, try to eat a protein-rich snack within half an hour. For example, protein is found a lot in chicken, cottage cheese, protein shakes or an egg itself. In addition, it is important to eat enough as well. After a hard workout, your body needs energy again to recover and the right food is important for this.

Reduce muscle soreness after strength training

Especially with strength training, you may experience muscle soreness after a hard workout. When you have muscle pain after exercising, it means that your muscles are overloaded and they need time to recover. When you do a lot of strength training, it is smart to train one muscle group per day and alternate this. For example, train your legs one day and your arms the next day to give your muscles retraining time and reduce muscle soreness. After all, when your muscles are already a bit overloaded, it is not smart to overload them even further.

Tips to reduce muscle pain

Muscle pain can't just go away in 1 second. Fortunately, there are a number of ways you can get rid of your sore muscles faster. Read below for some tips on how you can reduce your own muscle soreness after exercise:

  • Drink plenty of water and avoid alcohol after a hard workout
  • Eat enough protein
  • Take a hot shower or bath
  • Loosen your muscles by foam rolling
  • Keep moving
  • Get your muscles massaged loose
  • Do a good warm-up and cool down

Becoming more muscular?

Do you want to work on a strong body and feel confident again? Do you want to get rid of those last few kilos and really get in shape? Then choose the Muscle & tone programme so that you really start to see results.

✔ The right nutrition coaching, personal trainer and lifestyle coaching.
✔ We really are the stick and really track your progress.
✔ The muscle & tone program allows you to really shape your body.

Discover the program

Training effectively and safely at Beyondfit

Do you want to train effectively and achieve targeted results? At Beyondfit, our trainers are ready for you and make sure you can always train in a safe way. Prevent strain and injuries with the right guidance and a healthy diet. We teach you the right posture and techniques and help you build a strong foundation so you can continue to do so. Curious about the possibilities? Schedule a free intake with one of our trainers and together we will discuss your goals.

Benefits personal training, why choose a personal trainer?

Benefits personal training, why choose a personal trainer?

Do you find it difficult to start exercising, or do you keep falling back into your old habits without achieving results? Then a personal trainer might be something for you. There are several advantages of personal training when you want to work on your goals and achieve real results. In this article, we'll tell you more about the benefits of a personal trainer.

What does a personal trainer do?

First, it's important to know what a personal trainer does. A personal trainer helps you to train and achieve results in a safe way. He will draw up a personal training plan for you so that you can work on your goals. In addition, a personal trainer will teach you the correct posture and techniques for various exercises so that you can perform this safely yourself. Furthermore, a personal trainer can also help you adopt an overall healthy lifestyle and bring structure to your life. A personal trainer therefore has many advantages. Read more about the benefits of a personal trainer below.

Personal training benefits

Benefits of a personal trainer

Why a personal trainer? With a personal trainer, you can work on your goals, whether you want to lose weight, become more muscular or build up a better condition . This way you can achieve your goals in the most effective way and you know exactly what to do and what not to do. In addition, a personal trainer helps you with a strong foundation so that you can eventually apply this yourself and achieve long-term results. The personal trainer will teach you the correct posture and techniques so that you can prevent injuries and train in a safe way. It will also give you more confidence to perform exercises and experiment. Furthermore, a personal trainer serves as a real stick. You can't just skip a workout and a personal trainer will motivate you to go all the way.

We list the benefits of personal training for you:

  • Focused work on your goals
  • Healthy eating and lifestyle
  • Structure in your life
  • A good foundation
  • Sustainable result
  • Motivation and accountability
  • Training in a challenging way
  • Variation in your workouts
  • Preventing injuries

Advantages of personal training in groups

Do you think it's too big a step to get started with 1 on 1 personal training right away? Then you can also choose to train in small groups under the guidance of a personal trainer. There are also several benefits of personal training in small groups. With small group training you train in small groups, so it is always fun and you can motivate each other. The training sessions are varied and challenging but also fun. For example, you can also go with a friend. In addition, you will still receive the personal guidance you need so that you can still work on your own goals and train in a safe way.

Benefits of sports

Above we have already told you a few things about the benefits of a personal trainer, but it is of course also important to know why you are doing it in the first place. Because what exactly are the benefits of exercise and what is fitness good for? There are many benefits to exercise. Of course, we all know that exercising makes you fitter and stronger, but the physical benefits of exercising are not the only thing. Exercising is also very good for your mental well-being. You often feel happier, experience less stress and have more energy when you exercise regularly. In addition, it also improves sleep quality. Furthermore, it helps for improved blood circulation and strengthened immunity.

Why personal training at Beyondfit?

Beyondfit is a small-scale boutique gym in Amsterdam Oud-West that not only focuses on exercising more, but also on eating healthy and improving your overall lifestyle. We are a team of personal trainers with a high-level physiotherapy background, sports science coaches and nutritionists who allow us to guide you in the most effective way. Our personal trainers serve as a real stick behind the door and ensure that you can always train in a safe way. We approach our training with a holistic approach. Want to know more about the benefits of personal training at Beyondfit? Schedule a free intake interview without obligation, and together we will see how we can best help you.

Benefits of strength training, what is strength training good for?

Benefits of strength training, what is strength training good for?

That strength training can make you more muscular is well known to many, but strength training has many more benefits. In this article we will tell you the different benefits of strength training, what strength training is good for and what it does to your body.

What is strength training?

Strength training is a form of exercise in which you build your muscle mass using weights, resistance bands or your own body. To build muscle mass, it is important that you increase the weight little by little to keep challenging your body. Regular strength training can lead to improved muscle strength, endurance and overall physical fitness.

Why are muscles important?

Muscles are vital to the body because they support structure, enable movement and help maintain posture. They are involved in all activities, from breathing to complex movements. So your muscles help you with all daily exercises and can make daily activities easier.

Benefits of strength training

What does strength training do to your body?

Strength training has numerous positive effects on the body. First, it strengthens muscles, giving you more strength and endurance. In addition, regular strength training can increase bone density, which helps prevent osteoporosis. In addition, it speeds up your metabolism, so you burn more calories, even at rest. This can help with weight loss. Furthermore, strength training promotes better posture and reduces the risk of injury by strengthening muscles and joints.

Strength training mental benefits

In addition to the physical benefits, strength training also has mental benefits. One of the benefits of exercise and thus strength training is that you produce endorphins. This is a substance in your body that makes you happier and happier. So this ensures that you will feel both stronger and happier after strength training. In addition, strength training gives you a real confidence boost. After strength training, you feel like you can handle anything and you will also have a lot more energy.

What else is strength training good for?

So what else is strength training good for? Strength training can contribute to a better hormone balance. Strength training stimulates hormones that many people lack. This gives you a real testosterone boost after a workout and gives you more energy. In addition, it also has an effect on the hormones cortisol and estrogen, allowing you to reduce stress. Finally, it reduces the risk of diseases such as, diabetes, cancer and cardiovascular disease.

Benefits of strength training men

There are many benefits of strength training for men. Often, strength training is done by men to become more muscular or wider. Strength training develops muscle mass and increases strength, making daily tasks easier and improving athletic performance. Furthermore, it also increases testosterone levels, which can contribute to improved libido and general well-being. Mental benefits include stress reduction, increased self-confidence and improved concentration.

Benefits of strength training for women

Think strength training is only for men? Strength training for women also has many benefits. It is often thought that as a woman you become too broad and muscular from strength training, but that is precisely not the case. Strength training for women can actually help you lose weight and get a tighter body. In addition, you can also shape your body by training your butt, for example. In our other article we will tell you all about strength training for women and why you should do strength training as a woman.

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Strength training benefits older people

Strength training for the elderly? Strength training offers seniors numerous health and wellness benefits. It strengthens muscles and bones, which reduces the risk of falls and bone fractures. This helps maintain mobility and independence. Strength training also improves balance and coordination, which is essential for performing daily activities and preventing falls. With Beyondfit's senior fit program, you can continue to exercise safely and work toward a healthy body.

Benefits of strength training at Beyondfit

Do you want to strength train safely and effectively? In strength training, it is important to learn proper form and techniques to avoid injury. Beyondfit is a small boutique gym with personal guidance. All our trainers have a medical background so you can always train safely. Want to know more about the benefits of strength training at Beyondfit? Schedule a free intake with one of our coaches , so we can see how we can best help you.

Getting more energy? Try these 5 tips

Getting more energy? Try these 5 tips

Have you been feeling lately that you have less energy and would rather just lie on the couch all day? Sometimes your battery just runs out and it's hard to get yourself to do things. Or you're right busy all day doing all sorts of things and are completely exhausted in the evening. In this article we give you 6 tips on how you can regain more energy.

1. Check your diet

Do you often eat unhealthy snacks or quick unhealthy meals because you have little time and desire to make a healthy meal? Nutrition largely determines your energy level. It is important to get all the nutrients your body needs to get more energy. In addition, some nutrients also make you unable to move forward. In our other article we tell you more about the importance of healthy nutrition.

A healthy diet without a strict diet?

A healthy diet without a strict diet?

Feeling fit, having more energy or getting to the right weight? With professional guidance from our nutrition & lifestyle coaches, you'll develop a healthy and sustainable diet;

✔ That completely fits your wants and needs;
✔ That you can apply for the rest of your life;
✔ Not a rigid diet that you won't easily maintain but an eating pattern that is accessible to your life.

Read more

2. Enough sunlight

Especially with the winter months approaching, it can be harder to get yourself outside and get enough sunlight. Sunlight equals energy. So when you don't see enough sunlight, your energy levels will be lower as well. Through the sun we get Vitamin D which keeps us from feeling sluggish and tired.

3. Drink enough water to get more energy

When you don't drink enough water, your body becomes sluggish and tired. Your body needs water to get energy and not dry out. So drink a glass of water regularly, such as when you get up, before a meal or before you go to sleep. In addition, water also makes you feel less hungry.

4. Clear your head

When we are stressed or have a lot on our minds, we often have little energy to do other things. So make sure to clear your head regularly. For example, write down your thoughts or go for a walk to relax. Underlying stress points will really eat up energy so make sure you get this off your chest. Too little sleep can also cause you to have less energy or become stressed earlier. A morning routine might help give you a little more rest and energy. We'd love to tell you more about why a morning routine is important in our other article.

Also lose weight and get results?

Find out how Beyondfit has improved our clients' lifestyles.

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"I have been training with Beyondfit for several months now. I couldn't be happier with the results! Professional trainers, great atmosphere and above all very satisfying results! It's not just about the training, but also nutritional advice and progress tracking. Highly recommended!"

 

Laura de Vries

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5. Exercise to get more energy!

Exercise gives you more energy. Even though you feel the least like exercising when you have energy, it works as one of the best. It's a good way to get your mind off things for a while and it reduces stress. Are you missing the sports motivation? It doesn't have to be intense workouts, for example, go for a short walk with a friend every day.

Get more energy with the help of Beyondfit

Have you been suffering from low energy for a while and would like to get back to full energy through life? At Beyondfit, we will help you get back to full fitness and together make sure you get your energy back. Our coaches will help you with healthy nutrition, sports and the right mindset. Wondering how we can help you best? Schedule a no-obligation intake to discuss your needs.