Skin Care for Gym-Goers

We live in times where a healthy lifestyle is not only recommended but also popular and fashionable. Today we are more aware of how we live, work and rest, what we eat and how the environment affects us. Introducing exercises to our activities can reduce the risk of many disorders. Taking care of ourselves by going to the gym and keeping fit is a great habit for the body and the soul. However it might not be as beneficial for our skin if we are forgetting few important rules:

  1. Wash off your makeup before every workout.

Makeup combined with sweat increases the risk of clogged pores and acne. During physical exercise pores open up naturally so makeup can affect the skin’s capacity to breath. Choose a cleanser that is suitable for your skin type and it will help to maintain the effects of the natural waterproofing barrier of the skin.


Environ Dual Action Pre-Cleansing Oil (all skin types), Environ Mild Cleansing Lotion (all skin types) or Environ Sebuwash (perfect for oily, blemish-prone and congested skin)

  1. Don’t forget the sunscreen.

UV protection is crucial even if you are exercising indoors. After removing your makeup apply light moisturiser that provides sun protection factors, along with antioxidants, vitamin C and E which help to fight free radicals. Use a product that will help to retain moisture in the skin. When exercising our skin loses water due to perspiration, leaving it dehydrated. To make sure your skin is protected use proper/adequate cream.


Environ RAD SPF15 (all skin types), Environ Alpha Day Lotion SPF15 (problematic skin)

  1. Tie your hair back

Always try to keep your hair away from your face. Continuous contact with the skin can transfer oil, dirt and grease causing spots. Headbands across the forehead are responsible for a backup of oil and perspiration in the pores. Try to refrain from using them but if you can’t imagine workout without the headband push it further back in your hairline.

  1. Avoid touching your face and body while exercising.

Gym equipment is a perfect breeding ground for germs. During a workout you should always keep your hands off your face and body. Open pores and sweaty skin make for a welcoming environment for bacteria to grow. Transferring impurities onto your skin can lead to spots and breakouts. Remember to wash your hands before and after working out.

  1. Always use a clean towel to wipe your face.

Don’t wipe your face aggressively as it can irritate your skin. Use a small, clean face towel to pat your skin dry. Avoid face wipes as they are harsh on the skin affecting its pH, striping natural oils out of the skin, leaving it vulnerable and more prone to dehydration.

  1. Stay hydrated.

The average human being is made up of 60% water and it is a major and vital body component. Excessive sweating leads to dehydration and can affect your skin. Make sure you are drinking plenty of water before, during and after workout to restore the balance.

  1. Shower straight after the workout.

Wash your whole body straight after the workout and make sure you are gently cleansing your face afterwards as well. The mixture of body fluids and dirt can be responsible for the skin problems and imperfections. Avoid hot water as it can strip the skin of its vital, natural oils. Instead take a short lukewarm shower to rinse off all impurities.

  1. Moisturise your skin.

After the shower use a body oil or cream. Make sure you are using products that replenish water your skin lost during your workout. Protect your skin using products that contain vitamin A and antioxidants including vitamins E and C. After cleansing and toning your face be sure to apply suitable moisturiser and sunscreen. Never leave your skin “naked” as it exposes you to pollution and bacteria.


FACE – Environ’s B-Active Sebutone (toner – oily, problematic skin), Environ Vita-Antioxidant AVST Moisturiser (all skin types), Environ Vita-Peptide C-Quence Serum (all skin types), Environ Super Moisturiser+ (dry, dehydrated skin, pregnancy)

BODY – Environ A,C&E Oil (all skin types), Environ Derma-Lac Lotion (great for stretch marks, scars, Keratosis Pilaris, ingrown hair).

Proper skin care routine is key to ensure healthy and good looking skin. Never neglect your complexion as caring for your skin and body is an investment that will last a lifetime.

Joanna Koniorczyk-Sobanski

L’ACE Beauty Studio

111 Baggot Street Lower

Dublin 2

087 390 4788


As we gear up to present our next speaker Mark Roe, who will speak on training loads and injuries, we will begin to explore the role of training load on both athletic performance and injury reduction.

Training load is currently the hot topic within Sports Medicine and Sports Performance. But what is it? Training loads can be broken up into both internal or external variables. Internal training loads are the biological stressors imposed on the athlete during training or competition, these are commonly measured by heart rate, blood lactate, rating of perceived exertion etc. External training loads are objective measures of the amount of work completed during training or competition and common measures include GPS parameters. 

The importance of monitoring training loads has come to prominence over the past few years as its role in enhancing athletic performance and injury reduction has come to light through research. Traditionally the model to stress response imposed on the biological system has been based on the General Adaptation System Model proposed by Hans Selye in 1931. As John Kiely outlined in his article “Periodization Paradigms in the 21st Century: Evidence-Led or Tradition-Driven”, the periodization philosophy of training hinges on the presumption that biological adaptation to future training is largely predictable and follows a determinable pattern. However, we know that individual athletes will respond differently to each other even when doing the same training program/session. Biological stressors are often neglected as just training stress alone, however it comes in many different forms. For example, a wide range of imposed stressors emotional, dietary,social, sleep, academic have been demonstrated to variously down regulate the immune system, dampen adaptive response, and negatively affect motor coordination, cognitive performance, mood, metabolism, and hormonal health, consequently reducing performance and elevating injury risk. These all add up, and both the sports medicine professional or coach needs to be aware of these factors. Therefore, the ability to monitor the training loads of athletes, both internal and external, and their individual response is vitally important to enhance performance and prevent injury.

Thomas Divilly
Chartered Physiotherapist, MISCP, CSCS

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