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Everything you need to know about physical fitness

Got a question about physical fitness? The DNAFit advice centre has the answers for you.

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Is sleep essential for your workout?

Our brain is very dependent on sleep. For many years, scientists have been wondering why sleep is necessary, and why it is essential for us to function. During the day our brains work hard, sending a lot of impulses through the nervous system and between our synapses. These impulses are essential even for basic activities like walking and breathing. But can sleep also have more impact on our bodies and our training?

Cortisol, stress and exercise

Cortisol is a steroid hormone that is released into the bloodstream by the adrenal glands in a natural rhythm with our body's sleep cycle. It peaks in the early morning helping us bounce out of bed and gradually falls, reaching a trough at 3 or 4 am when we should be soundly asleep.

Health benefits of regular cardio training

When you're huffing, puffing and working up a sweat on the treadmill, it can seem like a lot of pain to burn just a couple of hundred calories. But cardio is about much more than burning energy. By getting your heart pumping hard you can feel better, improve your health, protect yourself against chronic disease and live longer. Cardio, short for cardiovascular, is any activity that speeds up your heart rate and increases your blood circulation. Whether you like to cycle, run, swim, dance or mix it up, cardio should be a key part of any fitness routine and a vital part of everyone's life.

Are Antioxidants Important For Training?

We've all heard the word "antioxidant" but what does it even mean? Antioxidants are the front line in defense when it comes to combating free radicals that contribute to cell damage. They neutralize the effects of these free radicals, which are produced by your body, and reduce oxidative damage, which has been linked to degenerative diseases. But are antioxidants important when training?

How long does it take to get out of shape?

We're all about being serious when it comes to our personal wellbeing, health and fitness but even the most dedicated of us can experience life getting in the way of our training regime. There are more external factors at play; no matter if you're a daily gym-goer, weekend warrior or professional athlete. Injuries and sickness can mean a period of inactivity and if that wasn't enough, life, in general, sometimes has a way of making more pressing matters a priority while consuming time usually spent running your favourite trail. But how long does it actually take to get out of shape?

Should you eat before or after your workout?

Exercise, in reality, is only optimally beneficial when coupled with a perfectly balanced diet. So while we all spend the day eating and staying active, it makes sense that what we actually need to be eating for the best results, should be a priority. But what do should you eat before your workout, and after, to ensure that you're giving yourself the best chance of reaching your goals?

Indoor vs. outdoor training

Many of us frequent the gym to get the majority of our exercise done, indoors, while other people prefer to take things on in the great outdoors - running, cycling, and making use of the hidden wonder the "outdoor gym". But which one is actually better?

How often should you exercise?

A major question that you need answered more often than not when you start training is how often you should be training. The world is currently in a fragile balance between people into fitness and people who have allowed themselves to become too sedentary.

What are the best sports to get you lean?

We all have different fitness goals - some of us wants bigger muscles, some want to stay fit and improve their endurance. And some of us want to become leaner. If you're in the last category but feel bored of going to the gym, read on!

Why do muscles hurt after training?

The exact biochemical cause of muscle soreness is not yet known, but that doesn't mean we don't know anything about it. We know, for example, that soreness typically occurs when you expose your body to a stress you are not used to, like trying a new exercise, workout or sport.

The ultimate guide to supplements

When you've finally settled into your routine and are training regularly, you'll start hearing about supplements you can take to increase your performance, recovery, and response to various types of exercise. The industry has exploded to the point where it is worth billions, and companies are constantly marketing products in new ways that promise to activate new muscles and make you bigger and stronger than ever before.

How to improve your flexibility

Can you touch your toes? No bending knees are allowed! This is a question that frequently gets asked when someone's flexibility comes into question, but it's not only about that. If you want to become better at training, with reduced soreness, then being flexible is a key component in achieving your goals.

Training to your genes

Your power/endurance profile can give you a deep insight into the way to get the maximum results out of your training by adjusting to where you fall on the spectrum. Here's everything you need to know about training to your genes.

The best exercises to burn fat fast

Which approach to burning fat delivers the best results? Should you stick to slow and steady exercises that keep you in the "fat burning zone" or mix things up with high intensity interval training (HIIT)? We asked our sports scientists to help us find the answers.

How to get the most out of DNAFit's Elevate platform

Reaching your fitness goals can be difficult if you're just starting out and have never stepped foot in a gym before or regularly lifted weights with the intention of building muscle or losing weight. Luckily, our online training platform, Elevate, is here to help you follow your genetically-matched workouts at home or in the gym.

DNAFit genetic fitness report FAQs

We've tested a lot of people at DNAFit over the years, and we've also got a lot of questions regarding our reports. The DNAFit Fitness Report is specifically laid out to help you gain the most out of your training sessions and understand your body's response to power and endurance training, recovery, injury and VO2 max. The following article covers some of the answers to our most frequently asked questions.

What is VO2 max and why is it important

VO2 max is the threshold of your body's ability to transport and use oxygen during physical activity. For a long time, it was considered to be the primary indicator to determine how good you'd be at aerobic exercise, fitness and sports performance. However, as science advanced, so too did our understanding of other factors that also play a role in fitness. The following article unpacks everything you need to know about VO2 max, from why it's important to how to improve your V02 max and how knowing your VO2 max genetic potential can help improve your workout.

How to improve your fitness

From how to be more active in your daily life to optimising your training and diet plan for the best possible results, our team of experts are sharing their top tips to improve your fitness. Learn more about cardio and strength training, healthy nutrition and how your genes affect your response to diet and exercise.

Defining Physical Fitness

Physical fitness is an ideal state of health. When you're physically fit, you can perform physical tasks (such as running up a staircase or lifting a heavy box) without becoming fatigued or incurring injuries. There are five key components to fitness: muscular strength, muscular endurance, aerobic fitness, flexibility and body composition. The following article unpacks what each of these five components is and why fitness is important.

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