What to Do Before, During, and After Exercise Dr. Berg English Take your exercise routine to the next level and boost your health. • Protein isn't just protein. D... 0:00 Introduction: The importance of exercise 0:23 Exercise and mitochondria 1:10 Exercise and stem cell therapy 1:35 The most important benefits of exercise 1:53 The four variables of exercise 2:19 Recovery 4:29 High-intensity interval training (HIIT) 6:43 Contrast therapy 7:58 Muscle contraction and relaxation 10:00 Carbohydrate loading before a workout 10:48 How to build muscle if you have diabetes 12:49 Electrolytes for exercise 13:23 The best protein for muscle growth 19:31 Post-workout soreness 20:46 Learn more about the benefits of red meat for post-workout recovery! There are certain things you should 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’s a correlation between lack of exercise and a variety of health issues. One of the biggest benefits of exercise is that it increases mitochondria. A variety of diseases, including cancer, are linked to mitochondrial dysfunction. Exercise also increases stem cells, which can turn into almost anything your body needs. Exercise helps reduce stress, balances blood sugar levels, promotes sleep, and has many other incredible health benefits. The four variables of exercise are: 1. Duration 2. Intensity 3. Recovery 4. Frequency You need to give your body time to recover not just between workouts, but during your workout as well. It’s important to rest for four to five minutes between each set. This will allow your body to replenish ATP and help you train at maximum power. Intensity is key to exercise. Focus on higher intensity with more sets and plenty of rest. Many of the benefits of exercise also occur one to two days later during sleep. Just a small amount of refined carbs can cancel out the benefits of exercise. However, if you have diabetes or insulin resistance and are trying to build muscle on a keto diet, you can increase your carbs to 50 grams per day. Carbohydrates you can consume include fruits and protein. Other important tips to maximize the benefits of your workouts and support recovery: 1. Do high-intensity interval training (HIIT) 2. Come to a complete stop instead of active rest during HIIT workouts 3. Focus more on eccentric movements (lengthening the muscles) 4. Use contrast therapy after exercise 5. Prepare for exercise while fasting (eat one to two hours after exercise) 6. Consume adequate salt and electrolytes (consume electrolyte powder if necessary) 7. Consume red meat, eggs, and quality cheese 8. Avoid exercise due to pain and focus on sleep instead 9. Take copper before bed to facilitate sleep This is the only official Turkish channel with the personal approval of Dr. Berg. Dr. Eric Berg DC Bio: Dr. Dr. Berg is a chiropractor who specializes in Healthy Ketosis and Intermittent Fasting. He is the author of the best-selling book The Healthy Keto Plan and the director of Dr. Berg Nutritionals. He is no longer in practice, focusing on health education through social media. Follow us on Facebook: /drbergtr Follow us on Twitter: /drbergtr Follow us on Twitter: /drbergtr Follow us on LinkedIn: /drbergtr Disclaimer: Eric Berg received his Doctor of Chiropractic degree from Palmer College of Chiropractic in 1988. His use of the terms “Doctor” or “Dr” refers only to that degree when referring to himself. 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, although he still maintains an active license. This video is for general informational purposes only. It should not be used as a form of self-diagnosis and is not a substitute for a medical examination, treatment, cure, diagnosis, prescription, or advice. Dr. Berg does not create a doctor-patient relationship with you. You should not make any changes to your health regimen or diet before first consulting a physician and obtaining a medical examination, diagnosis and advice. Always seek the advice of a physician or other qualified health provider with any questions you may have regarding a medical condition. Health & Wellness, Dr. Berg Nutritionals and Dr. Eric Berg, DC are not responsible for any advice, treatment, diagnosis or other information, service or product you obtain through this video or site. #DrBergTurkish #DrEricBergTurkish #drbergtr #DoktorBerg