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Which comes first: shampoo or conditioner? Easy. It's always shampoo. If only exercise were that simple. No matter how good we get at understanding exercise science, there are still some topics that seem forever debatable. One of those topics is whether to do cardio or weights first. Which one comes first? We'd like the answer to be simple, but it’s a bit complicated. The good news? I’ll explain how it can be simple for you.
You don’t get better when you work out; you get better by recovering from a workout. Recovery is greatly enhanced by following a repeating pattern of challenge or stimulus, followed by hydration and recovery or rebuilding. When it comes to recovery, it is the hydration step in which foam rolling (also called self-myofascial release or SMR) can be of significant benefit. To understand how SMR enhances hydration, imagine that you are holding a sponge under water.
If you work out and “eat right,” you may still be frustrated by a lack of results. There is a very surprising possible reason why and it concerns the placebo effect—or more accurately, the “nocebo” effect. The right combination of exercise and nutrition—applying the right physiology to the problem—is usually enough to get results. But what if the perceptions and attitudes about exercise and nutrition—the psychology of the problem—are a bit off?
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