Best Time to Workout for Better Sleep

Switch up your exercise schedule to instantly improve your shuteye.

Any time is a good time to workout.

But if you have sleep problems, the time you hit the gym during the day may affect how well you doze later that night, according to new research from Appalachian State University.

In the study, people who lifted at 7:00AM fell asleep faster than those who didn’t work out at all or those who hit the gym in the afternoon or evenings. But those who pumped iron at 7:00PM not only slept through the night better than non-exercisers, but also better than the morning lifters.

This suggests that if you have trouble falling staying asleep, evening exercise may be the way to go.

If you exercise in the mornings, you’re likely changing your sleep cycle a bit to get up earlier to accommodate the workout. That, along with the added calorie burn early in the day, can help you fall off to dreamland quicker at night, says lead study author Dr Scott R. Collier.

But if you exercise at night, the increase in body heat from lifting weights may relax the muscles, creating a thermal effect similar to a warm bath, he says. And that, along with muscle fatigue, can help you sleep more soundly and stop you from waking after falling asleep.

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X55 for an Extreme Workout

Get ready for an eXtreme makeover… Fifty Five minutes of butt toning, leg shaping, calorie busting, torso trimming fun! Utilising steps, hand weights, cables or NO equipment at all, X promises to work your body in ways never thought possible. X55 is the perfect solution for trimming the waist and toning those legs.

Click here to view the latest timetable and find out when you can join a X55 class at Dolphins Health Precinct.

NEW DHP Singlets

Come and check out the stylish New DHP singlets we have for sale. The singlets are available in male and female (black) and feature the DHP and Established date on the front and the DHP logo on the back.

The perfect workout singlet to keep you cool whilst supporting DHP!

Both the male and female version are $28, but for a limited time, you can get $5 off when using the below voucher (valid until 31st October 2012).

News: Post-Exercise Protein Drinks Could Help Build Stronger Muscles

What’s next after pumping iron at the gym? Hydrate? Of course! Shower? Please do. But before reaching for that sugary sports drink, maybe think about downing a post work-out protein drink instead.

A new study suggests drinking protein-focused rather than carbohydrate-heavy drinks after aerobic activity can maximize the effects of exercise and increase training efficacy, at least in older people. The study recruited participants who were given protein drinks after 45 minute exercise sessions for six weeks. Using ultra-sensitive mass spectrometry methods (try saying that 10 times fast), researchers examined how much muscle growth occurred in people who drank protein drinks after exercise over those who didn’t. The verdict? Drinking protein drinks after endurance exercise induced muscle growth.

Protein Shaken, Not Stirred – Analysis

It’s no rocket science to understand that a good balance of exercise and nutrition can go a long way. However, knowing when and what to consume when exercising can also be extremely important to help reach those fitness goals. For example, a study illustrates that consuming a drink rich in amino acids (the building blocks of proteins) can help decrease fatigue, maintain exercise performance, and hasten the muscle recovery process. Another study focusing on the consumption of milk protein post-resistance exercise shows that people who drink protein-rich drinks after exercise experience greater gains in whole body lean mass and larger muscle fibres.

So, for those who want to pack on the muscle a little faster or just get in shape, protein drinks may very well have a place as part of a daily routine. Of course, some research suggests post-workout protein isn’t especially helpful. And, according to a Consumer Reports study, excessive consumption of protein can potentially be dangerous, especially because of potential exposure to heavy metals. “Early Show” consumer correspondent Susan Koeppen even suggests overconsumption can lead to dehydration, digestive problems, and complications for people with kidney problems.

Ultimately, having a protein drink after a workout seems to be beneficial for muscle growth. Unless today’s sustenance comes entirely from a big tub of protein powder, protein drinks may be the best post-gym option.

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Prepare for SUMMER - BOOTCAMP it!

DHP Bootcamp is BACK! Starting 3rd September every Monday and Wednesday at 5.30am. With the cost at only $15 per session, there is no reason not to get motivated by Bootcamp!

All Bootcamp trainers are qualified and highly passionate about helping you get in shape, fast. One such trainer, Aaron Wheeler holds a double black belt in Karate and Tae Kwon Do as well as being the Dolphins Football Team strength and conditioning coach - you're in good hands!

Prepare for Summer and sign up now. Pay before 31st August and receive a FREE Bootcamp t-shirt.

Increase Your Workout with Power Plate

Ever wondered what the Power Plate does and why it is so beneficial in your exercise regime? Keep reading...

Increased Circulation - Keep the System Running

The vibrations produced by the Power Plate machine stimulate the muscle-pump effect, causing an immediate increase in blood flow. This can improve the body’s ability to transport oxygen and nutrients around the body, as well as dispersing waste products such as lactic acid more efficiently.

Relax and De-Stress - Rejuvenate Your Body

More than just exercise equipment, the Power Plate machine offers the capacity for while body massage and relaxation. It passively works all the muscle groups in the body, increasing circulation instantly and aiding in the relief of pain for exhanced relaxation.

Stronger Bones - Build Bone Mineral Density with Power Plate

The technology behind the Power Plate machine first helped Russian cosmonauts fight the effects of zero gravity – which can affect bone density and muscle strength. Today, independent studies show the Power Plate machine’s potential to increase bone mineral density and improve muscle strength for the rest of the population.

Fast Forward - Achieve your Ultimate Body

Using the Power Plate machine helps stimulate an immediate increase in circulation, oxygenating the blood and improving the removal of toxins from the body. This can help to reduce the appearance of cellulite for a smoother, sleeker silhouette.

To utilise the Power Plate at Dolphins Health Precinct, please enquire at reception and start your advanced exercise program today!

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Enjoy Some "Me" Time After Your Class...

DHP Cafe regulars enjoy refreshments
after their aqua aerobics class

Why not enjoy some "me" time after your class, workout or session? The Dolphins Health Precinct Cafe has so many options available from protein smoothies, wraps, juices, hot beverages and sweet temptations.

The Dolphins Health Precinct Cafe is the perfect place to relax with friends before or after a visit to the gym or aquatic centre!

100 Reasons You Should Work Out Today

We all have those days that we don't want to work out even though we know we should. When you need a little motivation, look no further.

Here are 100 reasons you shouldn't skip your workout today.

Print, save, pin or "like" this post so you'll have easy access to it on the days you need it most.

100 Reasons to Exercise Now:

1. Because it makes you feel confident
2. Because it helps you get stronger
3. Because exercise helps combat depression
4. Because you'll feel proud of yourself
5. Because you have goals you want to reach
6. Because you'll feel bad if you don't
7. Because you want to move forward, not backward
8. Because it burns more calories than not working out
9. Because it improves your heart health
10. Because you want a great butt
11. Because it prevents diabetes
12. Because you want to be a good example to your kids
13. Because you want to feel good in your clothes
14. Because it reduces your risk of cancer
15. Because your body was made to move
16. Because you want to be an athlete
17. Because you want to look better
18. Because it lifts your mood
19. Because you want to stand taller
20. Because it reduces back pain
21. Because it feels good
22. Because it makes you feel accomplished
23. Because you spend most of your day on your butt
24. Because swimsuit season is always coming
25. Because strong is the new skinny
26. Because dieting only works so much
27. Because it strengthens your bones, too
28. Because it helps you lose weight
29. Because it allows you to eat more food
30. Because it's the best way to spend "me" time
31. Because it helps you de-stress
32. Because it's cheaper than therapy
33. Because you want a strong core
34. Because you want to take care for yourself
35. Because you take pride in your body
36. Because it strengthens your legs
37. Because it helps your clothes fit better
38. Because you want to push yourself
39. Because you are capable of more than you ever imagined
40. Because moving your body feels good
41. Because it keeps your mind sharp
42. Because it helps you beat belly bloat
43. Because it helps you sleep better at night
44. Because it gives you energy
45. Because you want to stay healthy as you age
46. Because you want to look younger
47. Because you want toned arms
48. Because it improves your balance
49. Because it burns off last night's dessert
50. Because it boosts your immune system
51. Because sweat is sexy
52. Because you want to live longer
53. Because you want to get better at your game
54. Because you want to catch someone's eye
55. Because exercisers earn more money
56. Because you're more likely to eat better when you exercise
57. Because you want to shave time off your running pace
58. Because you want to breathe easier
59. Because you want to see the scale drop
60. Because exercise improves your sex life
61. Because you are worth it
62. Because being fit makes everything in life better
63. Because you promised yourself that you would
64. Because you deserve a better life
65. Because it'll help you drink more water
66. Because you want to do real push-ups
67. Because it reduces your health care costs
68. Because you'll miss fewer days of work
69. Because you want to create a new future for yourself
70. Because it'll help you like what you see in the mirror
71. Because it makes clothing shopping more fun
72. Because you want to look and feel incredible
73. Because exercising can be fun
74. Because it'll give your skin a glow
75. Because it's a good way to spend time with your friends
76. Because it'll help you prevent the middle-age spread
77. Because it reduces your blood pressure
78. Because you don't want to let yourself go
79. Because you don't want to squeeze into an airplane or rollercoaster seat
80. Because it strengthens your spirit
81. Because it's a cheap way to entertain yourself
82. Because you'll be able to reward yourself
83. Because you need a reason to wear those new workout clothes
84. Because you're tired of being tired
85. Because not working out is not going to get you very far
86. Because it's a great way to spend time outside
87. Because you made a commitment to yourself
88. Because you're tired of starting over
89. Because there will always be another wedding, vacation or reunion
90. Because you're not a quitter
91. Because it improves your cholesterol
92. Because it boosts your metabolism
93. Because it prevents age-related muscle loss
94. Because if you can do this, you can do anything
95. Because a fit body is a healthy body
96. Because it beats sitting on the couch
97. Because everyone has at least 10 minutes to spare
98. Because you want to be stronger than your excuses
99. Because not working out isn't working out for you
100. Because the only workout you ever regret is the one you skip

Which reason resonates with you? Do you have any reason to work out that didn't make the list? Share yours in the comments below!