On Saturday, Melinda Christidis and Danielle Merrell will be sampling ON’s uncompromising quality at the Power Zone, 8576 Santa Monica Blvd. in West Hollywood, CA. Be there between Noon and 4 PM. Also on Saturday, Curtis Pressley will be sampling up the crowd at Nutrition Depot, 3303 W. Davis St. in Conroe, TX from 11 AM to 2 PM, and Whitney Wiser will be at the Competitive Edge Gym, 3317 Lebanon Pike in Hermitage, TN from 8:30 AM to 11AM. Then on Sunday, Neeve Dempsey will be sampling at Fitness Formula Club (FFC), 105 Clinton St. in Chicago, IL starting at 1 PM. See you out there!

Training hard and often can stress your body. It can also contribute to oxidative stress, which has the potential to damage cells. Would supplementing with an anti-oxidant like cranberry extract help? A study published in the Journal of the International Society of Sports Nutrition had national level rowers supplement with 1,200 mg of cranberry extract daily for 6 weeks.
Before and after the supplementation period, 16 subjects performed a 2,000 meter test on a rowing ergometer. Blood samples were taken one minute after each exercise test and 24 hours into recovery. Compared to subjects who received a placebo, cranberry extra supplementation strengthened antioxidant potential. But it didn’t have any effect on inflammation or iron metabolism.  

Recovery from exercise depends on a number of factors including your level of fitness, the intensity of the effort and the duration of your workout. A study published in the Journal of Strength and Conditioning Research looks at High Intensity Interval Training (HIIT) above 80% of maximal oxygen consumption and heart rate.
On 3 different occasions, 11 recreationally active men in their early 20s did 4x4 minute runs at 90% of maximal aerobic velocity. Each session provided 2 minutes, 3 minutes or 4 minutes of active recovery between bouts. Exercise time above 80% of maximal heart rate was longest during the session that allowed 2 minutes of active recovery, and it also produced the greatest degree of metabolic stress.
Since aerobic capacity was enhanced during all HIIT sessions, beginners might want to start with the 4 minute active recovery and gradually work their way up to the more demanding 2 minute variation. Just leave enough time for recovery.