If you want to get the most from every workout, you need to prioritise post-workout recovery. It's just as important as the workout itself! Your body needs time to rest to repair muscles, replenish energy, and reduce post-workout soreness. So, put on your Compression Z's and follow these steps to stay sharp!

1. Keep yourself hydrated.
Whether you are an athlete or not, water is essential for your energy levels, muscle recovery and performance. After undergoing a rigorous workout, it is vital to replace the fluids your body has lost. Studies have shown that 1% dehydration will result in 10% of strength reduction. So, make sure to stay hydrated throughout the day by drinking one ounce of water for every pound you weigh.

3. Get More Sleep.
Studies have shown that a lack of rest can cause low tolerance in training and mood swings since only certain hormones are secreted during your sleep to help your body recover. For a good rest, make sure you have a good mattress and pillow. Additionally, you may adjust the room temperature, lighting, and noise to fit your personal preference.

4. Eat Smart And Balanced!
Whether you are trying to lose fat or gain muscle, eating a balanced diet is essential to achieve your workout goals. No matter how many times you train in a week, it is important that you keep a balanced diet to you give your body the necessary nutrients to recover. Consuming enough protein, for example, can help to rebuild the muscle tissue and may reduce food cravings later in the day. Carbohydrates are also essential as they are a high source of energy as they supply your body with the necessary glycogen.

6. Stretch, stretch, stretch!
This step can be an easy to skip. However, it's crucial that you do not! Stretching before and after your workout will help to enhance flexibility, repair your muscles, reduce muscle tension, and prevent injuries. While it’s not necessary to be as flexible as a ballet dance, try stretching for around fifteen minutes after a workout or before going to bed to start feeling the difference in your workout performance and overall well-being.

7. Compress Those Muscles!
Recent research suggests that using compression garments during and after a workout session can help minimise the time it takes for your muscles to recover. For example, wearing a compression shirt after weightlifting can apply the kind of pressure necessary to cut down on swelling and inflammation; compression socks can reduce the risk of deep-vein thrombosis, and in general, they will prevent of heat exhaustion by wicking sweat and moisture away from your body.

Now that you are armed with these quick tips, we recommend checking out our full online collection of the best workout gear so you can start enjoying your new active lifestyle!

Did you roll your eyes at that headline? We doubt you are alone if you did! Working out usually conjures up images of being sweaty, bent over the knees, and having hair stuck to your face. Sure, that’s part of it, but there is a way to turn your discomfort for working out into excitement. Put on your Compression Z clothes and let's go!

Ditch Your Scales
Stop using your scale as a justification for working out! Even if you’re trying to drop a few LB’s the scale isn’t your friend. When the scale says you haven’t lost weight you’re tempted to stop working out. We suggest ditching the scale for at least two weeks, so you don’t get discouraged. Forget about the numbers! Instead, focus on all the benefits you are obtaining, how well you feel after working out and how good you look wearing compression clothes to keep yourself motivated.

Don’t Over-Do It
If you’re dreading to go and want to start CrossFit but haven’t worked out in six months, you likely won’t stick with it. Don’t overextend yourself. Start slowly with walking or running and then work your way up to hour-long cardio sessions. When you’re sore, you’ll end up dropping out of your workout routine faster than you do at the end of your CrossFit session.

Do What You Love
Prefer being outside? Then go for a run in your neighborhood. Are you not into butt-busting cardio workouts? Then try Yoga. Love to be on your bike? Then start cycling. The key is to find what it is you like to do and then making that a part of your regular routine. When you like what you’re doing you’ll find yourself magically falling in love with working out.

Workout With a Friend
If you’re a social butterfly then why not pair up with a friend? You can also join meetups to find like-minded people who share your interest in specific workout routines. Who knows, maybe you can even start wearing matching Compression Z leggings!

Armed with these quick tips for falling in love with working out, it’s time to get prepared for doing it. We recommend checking out our full online collection of the best workout gear so you can start enjoying your new active lifestyle!

Compression Z Active WearYour workout session can turn very boring with that regular polyester or cotton sporting kit you wear, don't you think? It's time to pump up your workout session with one of our compression accessories that are both comfortable and beneficial.

What is compression wear, anyway?

Compression clothes are garments manufactured using a spandex type of fabric which is stretchable and durable. They provide excellent support, and it can even help those with poor circulation. They also prevent chafing and rashes. Gone are the days where you had to consult the doctor after a session of a heavy workout just to assure that your skin and the blood circulation is normal and perfect.

What are the benefits of using compression wear?

Physiotherapists have found out that compressive garment can help decrease hamstring injuries. This is great for athletes, but you don’t have to be an athlete to make use of these compressive garments! As suggested earlier, compressive wear could come in handy while working out and it reduces the risk of being exposed to injuries and calf pulls. It has been revealed that compression wear reduces the chance of skin injuries and other impacts by 27% compared to regular sportswear.

There are plenty of benefits to experience while using compression wear. Compression wear has the magical ability to keep your muscles warm, and in the process, prevents muscle strains. Another benefit of wearing compression clothing is that it prevents rashes chafing by managing sweat flow. Also, you don’t have to worry about any muscle pain or soreness when you have to wear compression garments. As it will assure a fast pain relief mechanism with the stretchable material.

Compression garments can stabilize your joints to ensure not only a better performance but a faster recovery time. Muscles do their damage repair after being exposed to any muscle injury. This takes quite a long time, but with compression garments, you will assure a speedy repair process with your muscles.

Is vital to pick garments of the right compression level. The ideal compression level for you depends on your body area and skin temperature. It should be noted that if you pick the garment with the perfect compression level, it could enhance the venous return and oxygenate to assure peak muscle performance.

Overall, you just got to give them a try! Do your workout wearing compression clothes and experience all the benefit mentioned that would improve both your routine and your life!).

The majority of the population are searching for weight loss techniques for various reasons.

Whether it’s because they envy the desirable slim figure or whether it’s because the obesity level of the world’s people is forcefully getting out of control causing heart disease and diabetes; the world still appears to be searching.

Nationally, millions of people are searching for a natural yet healthy approach towards slimming at a rapid rate, and many cease to discover any form of answer. However, it appears all answers to the needs of the world lie in one foreign country in particular; China provided the start of technological advance, China provides the best ornaments and jewelry and China provides herbs, the most intensifying herbs which can conquer various issues, and in this case – weight loss. Weight loss can benefit people in many ways - one being that it can prevent bodily pains (such as joint pain). Many people have issues with their joints and a mixture of these herbs and Compressionz sleeves should prevent joint pain altogether.

Which Chinese herbs are used for weight loss? 

Metabo Chi and Thermo Slim Chi

Many try dieting without sufficient energy for the digestive system and also the stomach, which can often cause dehydration and undernourishment of the body, damaging the digestive system and restraining permanent and natural weight loss from taking place revealing no solution.

Metabo Chi and Thermo Slim Chi in particular as supplements for meals have been formulated to control energy from the digestive system, allowing food digestion to take place at a faster pace, even before the stage of food turning to excess fat has time to occur. It then provides enzymes to assist further in digestion.

Using one of these can allow your appetite to suppress and increase the body’s metabolism, however for maximum effects; these herbs should be complemented alongside a Chinese herbal yin and blood nourishing tonics such as Sang Ji Sheng tea or Chinese Yam. When combined, this mixture prevents issues such as over dehydration and also prevents any side effects while dieting, allowing you to have a natural weight loss.

Sang Ji Sheng and Chinese Yam help nourish and repair internal organs as most people during dieting don’t realize the risks which they are putting themselves at and in this way, no side effects or malnourishment will occur blocking any prevention from weight loss.

Bowel Build Chi and Bowel Cleanse Chi

During dieting, irregular bowel movement is common. Irregular bowel movements can cause undigested food to clog and over time, to impair the digestive system and preventing the absorption rate of essential nutrients and vitamins to the body. Eventually, this could lead to malnourishment.

Using Bowel Build Chi and Bowel Cleanse Chi can help maintain regular bowel movement during the time of weight loss. Regular use will help prevent the impairment of the digestive system and allows food to flow at a faster rate but also suppresses appetite. To lose weight, taking this herb is essential as making the bowel movements regular once more will make weight loss an easier challenge to tackle.

Oolong Health Tea

Drinking cold beverages during meals dilute the digestive juices and allow the digestive system to slow down. However, drinking a warm herbal drink such as Oolong health tea alongside your meal is seen to be more effective as it is known to emulsify fat in the meal.

To work to maximum benefit, however, drinking Oolong tea hours before sleep will prove to work better. Sleeping right after dinner is seen to yield more weight gain than waiting several hours afterwards before sleeping.

And there you have it, three tested and proven Chinese herbal remedies to prevent weight gain which allow you to have the much-desired weight loss easily and rapidly.

As you already know, Tabata Training can single-handedly transform an individual’s life in the terms of being able to do more than they used to.

Like run for longer, being able to push yourself through the pain you thought that you never could, possessing the ability to tap into new found strength that you have developed, increased balance and core stability skills and much more.

All of these vital skills can enhance your life for the better.


Tabata allows you to be able to do things in life you never thought you could.

With Tabata training, you can progress in various ways. This can shape an unfit, lazy individual into a go-getting, motivated person. By transforming somebody from unfit to fit it opens up a whole host of new opportunities. These include things like being able to take part in sports that they never imagined they could do again.

A simple achievement like this can change someone’s life. Sport is something that can lead to passion, motivation and can turn into an important hobby and even a lifestyle. Increasing stamina and endurance with Tabata makes doing things like this achievable.

Improved family life

It’s a nightmare imagining your kids growing up, taking part in multiple different sports and activities and not being in the physical state to help them improve their skills and support them in a practical way. Tabata can improve more than just stamina and endurance.

Due to the customizable workouts balance, speed, footwork and more can improve allowing you to be able to take part in more than you thought possible with improved coordination skills.

Allows you to feel safer

Sometimes we forget the other side to exercises and fitness. The practical day to day life benefits. Being overweight, unfit and weak can often make you a prime target for attacks and muggings. Being able to protect yourself with new found strength and agility can give you the power to get out of negative situations if you ever needed to.

Meet new people

With a strong focus on physical benefits, we often forget the ways in which exercise and fitness can bring people together. Being able to be successful with weight loss and having an inspirational story can allow you to be a role model for others. Being more fit and active can also widen the opportunities for different classes of more advanced fitness levels that you can attend meaning that you can meet new people and make new friends with similar interests.

Last but not least - Makes you feel good!

After a successful workout, you always tend to feel good, like you have achieved something in the day. Tabata Training is an excellent form of cardio in hundreds of ways, one being that it is easy to track progress. This means that you can monitor PR’s (Personal Records) and allows you to set targets for yourself for the future.

Working towards goals and targets and then achieving them can be one of the most rewarding feelings exercise can give and it can brighten up your day.

The mental benefits are excellent, but we must also remember that your body can completely transform. Increased self-esteem is one of the most powerful benefits that fitness can offer.

Many people do not feel comfortable in their bodies and fitness can completely change that. Being able to look into the mirror with a smile on your face is one of the most rewarding feelings known to man, and it also allows you to be your motivation to keep striving forward to improve even more.

Always remember where you have come from and latch onto every positive that you can go during your journey to keep pushing.

#1 Keep Moving

Keep joints healthy by frequently moving throughout the day. Through being active throughout the day, there will be a reduction in muscle stiffness. It is essential to keep on changing positions as you go about your daily routine (e.g. when you're working, reading or even watching TV.) Take breaks from your desk or chair, stand up or take a walk for just a couple of minutes. Even this little movement throughout the day can improve the health of your joints.

 #2 Using Wrist Wraps / Knee Sleeves / Elbow Sleeves

Protecting your joints is a simple thing to do that a lot of people don’t take into consideration. Compressionz knee and ankle sleeves are an excellent purchase if you are looking to protect your joints. For example, if you're going into a squat, your knees may be impacted by the amount of weight, and therefore, it is necessary to protect the longevity of the joint. In the same way, if you are doing bench press, your wrist may be in an awkward position causing pain. If you are experiencing pain in your joints during an exercise, this is limiting your full potential.

#3 Losing Weight

If you are experiencing joint pain and you're aware that you’re overweight, try sticking to a diet and losing a few pounds. It may seem bizarre - but it is true! If you hold a lot of weight around the knee, elbow or shoulder, this could cause pain because your joints are struggling to hold the weight around them. If you begin to lose weight (even just a stone), this will mean that there will be less pressure and pain on each joint muscle.

#4 Stretching 

Stretching is one of the best cures for joint pain. If you are undergoing any heavy exercise throughout the day (whether it's in the gym or at work) then you always must stretch. If you don't stretch, there is a high chance that you could either pull a muscle or cause injury to the joints. It is a simple and efficient way to prevent joint pain.

#5 Knowing Your Limits 

After a gym session, you will sometimes get muscle soreness. However, joint pain is a completely different sensation. If your joints continue to hurt for over 48 hours, don’t repeat the exercise again before seeing a consultant or seeking advice. If this does occur, think back to your workout - were you lifting so much weight that your wrists couldn't handle the pressure? If this is the case, when re-introducing the exercise into your routine, ensure that you lower the weight you use to prevent injury.

It doesn't just have to be in the gym, though. If you're lifting heavy boxes around all day or have a job where you are always straining your muscles, it may be worth investing in some protection for that area until it is recovered again. (E.g. Compressionz)

#6 Getting Enough Calcium / Vitamin D

Obviously, it isn't just all about your time at the gym. Diet is a major factor when it comes to keeping your joints healthy, you must ensure you are giving yourself enough calcium and vitamin D. Having strong joints can keep you stable and on your feet and therefore prevent falls and chances of injury. You can also have other foods for sources of calcium like green, leafy vegetables e.g. broccoli and kale.

If it's challenging to get enough calcium into your diet, you should consult a doctor or look online for supplements.

#8 Sorting Out Posture

Improving your posture is essential when trying to protect joints (particularly for the shoulders.) Having a solid posture improves protection from the neck to the knee. Make sure that you keep your head and shoulders back, stomach tucked in and chest slightly out for a perfect posture throughout the day. When you first start doing this position, it may hurt because your body will have adapted to how you were sitting or standing previously, however once you are used to it, you will reap the benefits.

Have “power naps.”

Taking “power naps” basically means to sleep for around 20-30 minutes. In this short sleep, it allows your brain to “digest” and process what has gone on previously.

Make sure you set an alarm for the next 30 minutes so that you do wake up! It will leave you feeling more awake and refreshed. This is a particularly good idea if you feel tired after a long day of work and you have more to do in that day.

Take a short walk

Ever get the feeling when the walls seem to be closing in on you and you feel like you need to get out? Taking a walk can clear your mind of any burdens in life. Even just a walk around the block will refresh your mind and also help stretch your muscles if you've been at a chair all day.

You may be thinking about the amount of work you have to do in such little time, however getting out the house for 10 minutes will be more beneficial in the long-run. This is because you will have the motivation to work twice as hard and you will be a lot more focused.

Never skip breakfast or any other meals

Skipping breakfast or meal times in general that you are usually used to will slow you down physically and mentally.

Make sure that you consume lots of slow release carbs like whole-grain to keep you going throughout the entire day.

Drink more water

Drinking more water and staying hydrated is extremely crucial in maintaining the brain operating smoothly and efficiently. It’s recommended you consume around a gallon of water every single day and the vast majority of people do not do this.

Make sure that you keep a preferably large bottle of water with you at all the times of the day possible that you can keep refilling!

Have some caffeine

Pair a quick caffeine hit with the sustaining power of protein by having a low-fat latte instead of just a cup of coffee. A latte or cappuccino is a fantastic way to keep you going towards the end of a day or get you up at the start of one. Use this for a little boost when you need to get yourself into gear.


These five tips, working together, should help you when trying to salvage some energy to keep moving and progressing forward in your day.

Many of us think that there are not enough hours in each day, so make the utmost best of each and every one of them.

Varying your diet is essential to building a healthier and happier body.

Adding these seven foods into your diet every day will improve your health drastically.

Each one of these foods meets, at least, three of the five criteria listed below:

  • Readily available
  • Prevents the risk of Heart Disease and other conditions
  • High in phytonutrients and antioxidants for example Vitamins A & E
  • Excellent sources of vitamins, minerals, fibre and other quality nutrients
  • Low in calories meaning that you can fill up without the additional calories
heart shaped fruit selection


Apples are a quality source of soluble fibre which can lead to a lower blood cholesterol and glucose level. Apples also provide an excellent source of Vitamin C. This helps your body form connective tissue and keeps your capillaries and blood vessels healthy.


Recent studies have indicated that blueberries are packed full with phytonutrients that are believed to help prevent chronic diseases like heart disease, some cancers, and even diabetes. These “wonder” fruits are also known to promote healthy aging and improve short-term memory. Blueberries are also another great source of vitamin C and fibre.


Salmon is packed with omega-3 fatty acids. This type of fat makes your blood less likely to form blood clots that can lead to heart attacks. Omega-3 fatty acids can also help prevent sudden cardiac death and lower triglyceride levels. Salmon is also very low in cholesterol as well as saturated fat. Additionally, it’s also a great source of protein!

Sweet Potato:

Sweet potato is a very deep orange/yellow colour which can tell us that it’s high in antioxidant beta-carotene. This is known to slow the aging process and can reduce the risk of some specific cancers. They are fat-free and still low in calories.


Broccoli is another excellent source of vitamin C. Research has already proven that this protects your body’s cells from any potential damage. In addition to this Broccoli is also a great source of vitamin A and is even linked to preserving the health of the eye.

Vegetable Juice:

This juice contains the most vitamins, minerals and other nutrients found in original vegetables (excluding a little fibre) and is an excellent way of including veggies into your diet. Especially if you’re not too keen on them. Juice is a great, quick way of getting these nutrients. NOTE: Some tomato and veg juices are high in sodium. Make sure that you try to select the low-sodium options.


Spinach is another food which is rich in vitamins A and C as well as high in folate. These vitamins are in spinach and are linked to a boost in the immune system. In addition to this, it’s an excellent source of magnesium. It includes beta-carotene and lutein which are also linked to anti-aging and can help with vision-related diseases.

Red Beans:

Small red and larger dark red kidney beans are a fantastic source of iron, potassium and phosphorus. These healthy beans are a great low-fat source of protein and fibre. If you don’t like red beans you can substitute it with another type of beans.

Try using a combination of these foods for an even healthier meal and an easier way to pack all 8 of these excellent foods into your diet every day.

Incorporating these foods into your daily routine is an excellent first step onto the path of healthy living and a better body. Make sure that you remember to use this food as an additional source of nutrients. These foods shouldn’t completely replace your current diet; they should improve it, making your lifestyle much healthier.

What is something that every human being has in common on this earth?…

If you haven’t already guessed from the title, it’s the fact that we BREATHE.

Breathing is, unsurprisingly, a very overlooked factor of exercise and is taken for granted in life in general, too.

The CompressionZ team thought it would be a great idea to put together a summarised, all in one, “ultimate” guide to everything “breathing” when it comes to exercise to help you, a member of the CompressionZ community to get even more out of their exercising!


breathing techniques for running

Running, especially for beginners can be challenging enough… we know!

Form, tempo and strategy are all aspects of running and if you’re still struggling with any one of these three things, focus on mastering these until you move onto getting your breathing perfect.

If you feel like you’ve already got these three aspects sorted then pay attention:

Although there may not be one golden rule, there are a few things that you can try and then it is up to you to choose what works for you personally!

1 - How Often?

Many runners like to take one breath every two-foot strikes whilst jogging. More commonly known as the 2:2 rhythm, you take a breath in for two-foot strikes (left then right or vice versa) and then for the next two foot strikes you breathe out.

2 - Mouth or Nose?

This has been an ongoing debate for years and has shown no signs of slowing down… not even today, in 2016.

There has been a range of studies comparing oral vs. nasal breathing and from a non-bias perspective, the results look pretty inconclusive. A breathing expert, Alison McConnell says “My advice is to breathe through the mouth during exercise simply because it is the route of least resistance” she also mentioned that “Breathing via the nose just makes things needlessly hard.”

On the other hand, many experts have been known to say that nasal breathing has a range of benefits including an increased amount of CO2 saturation within the blood which is supposed to create a more calming effect.

Another argument for nasal breathing is that it can help warm the air entering the lungs (helps on cold, winter workouts!)

High-Intensity Sports:

If you are involved in sports like football, soccer, basketball or any other high-intensity sports, you are often faced with situations that can literally take your bman opening pickle jarreath away.

But what should you do before getting ready to take a “blow” or a tackle?

The breathing expert, Alison McConnell advises that the best way to do this is to take a deep breath and to brace the core. This will not only make sure you do not find yourself seriously out of breath but also help you to perform at your best and to “hold your own”.

Don’t pant like a pansy!...

Panting furiously in the middle of a competitive game can not only make you panic and lose focus but can even come across as a sign of weakness to the opposition. If you can control your breathing with deeper, calmer breathing patterns, even when you feel like all you want to do is gasp for air then you will come across as more capable and strong from a psychological standpoint, too!


Gym - Strength Training:

Competitive, professional strongmen or strength competitors often don’t breath for multiple reps of exercises like squats or bench press.man squatting

This is NOT recommended for even intermediate strength training athletes as this can be very dangerous when not done in the right way.

A safe way of breathing is to do one of the two main options below:

1 - Taking the bench press as an example, when at the top of the exercise (arms extended) you take a deep breath and then complete the repetition, only breathing out once you return to the top of the rep. Then, take another deep breath and repeat.

2 - Breath in at the top of the rep and as you bring the bar down to your chest, the positive part of the exercise (in this case, pushing the bar off of your chest, towards the point of full arm extension) you breath out slowly. Then take a breath at the top of the movement and repeat.

Gym - Muscle Building:

When it comes to muscle building in the gym, breathing is often overlooked and can be surprisingly different to strength training.man clapping chalk gym

Although it differs from exercise to exercise, you want to stay closer to the option “2” of strength training. However, there are some vital differences.

Let’s take abdominal training as an example… breathing is arguably more important than any other exercise for abdominal training!

For a basic abdominal crunch, you would lay flat on the ground with your knees up towards the ceiling. As you pull yourself up with your abs, you take a slow and long breath out until you have no more / little more air to blow out of your lungs. At the same time, you contract your abdominals intensely and with this breathing pattern (as opposed to breathing sporadically) will completely change the effectiveness of the exercise.

Breathing sporadically, for example, could take 12-15 reps before you feel the “burn” in the abs, with proper breathing it could take as little as 6-8 reps.

Try it out for yourself!



So now its time to unwind… finally!yoga in sunlight

If you take part in Yoga, you may have heard that breathing is important, but you may have also heard contradictory information.

We are now going to expose the myths…

Many breathing and yoga experts have agreed that equal breathing is an excellent strategy to practice whilst participating in Yoga.

This style of breathing has been proven to help lower blood pressure, calm the nervous system and even reduce stress.

More intense styles of Yoga require a different type of breath… known as victorious breath. This is to simply breathe in and out via the nasal passage whilst maintaining a small contraction within the back of the throat.

Final Thoughts:

We hope that you have benefited from this post and have picked up some tips and tricks on breathing to implement in your next workout.

What Do Compression Socks Do?

September 15, 2015

You often see them worn by runners. And these come in different colors – black, white, and sometimes in fun, neon colors and bright patterns. Some athletes wouldn’t imagine playing sport without them. But what do compression socks do? What can they offer besides a fashion statement?

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