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Work hard and rest hard

Nutrition & Wellbeing

Johan Hagman, expert trainer in nutrition and sports, talks efficiency, high-intensity exercise and how XS™ can support your fitness goals.

Exercise is not just about aesthetics, but about overall quality of life. Regular physical activity is important for keeping the body and the mind in shape. In fact, the World Health Organization (WHO) recommends 300 minutes of moderately intense or 150 minutes of very intense training per week*.

No time like the present!

Many people wait to find the time to exercise. But here’s the thing: you don’t ever get time to exercise, you have to create time for exercise. The big question is, “How?”.

In the past, fitness courses lasted 60–75 minutes. Today we are becoming more time-effective. There’s no time to waste; we have to be efficient. One way to make the most of your time is with shorter, but more intense, workouts.

Minimum time, maximum results

An increasingly popular form of exercise involves shorter (30-minute) sessions performed at a high level of intensity – commonly known as high-intensity interval training (HIIT). These can include everything from hill sprints to CrossFit, workout of the day and outdoor, military-style boot camps.

In my eyes, the rising popularity of these types of workouts is a good thing. Higher-intensity, more strenuous exercise leads to better results. It allows you to minimise time but maximise quality, so you use the time you have, without needing to spend hours at the gym.

“We can only work out as hard and as often as we fuel and recover.”

Johan Hagman, expert trainer in nutrition and sports

The right balance

Just like everything in life, too much of a good thing can be bad – even high-intensity workouts. Our bodies cannot handle constant exercise – they need time to rebuild. If you exercise too often and too hard, you risk not being able to recover properly between sessions.

So, how can you support your needs to reach your goals? A big part is nutrition – the higher the stress you put your body under, the higher your recovery and nutritional demands. Luckily, XS Sports Nutrition has a range of clean, great-tasting products designed to support you before, during and after your workout:

  1. Before your workout – A mix of nutrients in XS SN Pre-Workout drink help to prepare your body , ignite your energy levels and ensure you get a strong start.

  2. During your workout – The XS SN Electrolyte drink helps to replenish electrolytes and carbohydrates throughout your session.

  3. After your workout – As sources of high-quality protein, XS SN Hydrolyzed Whey Protein and XS SN Protein Bars help to initiate your recovery processes, including the rebuilding and maintenance of lean muscle mass.

With XS you can be confident that when you’re up for your next workout, your body will be ready. And, in the long term, you can reach not only your fitness goals but also a good quality of life.

*Source: Physical Activity and Adults, World Health Organization

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