Things to Do Before and After a Workout for Excellent Output
Ever feel like you are not getting enough out of your workout at the gym, the part or in your home in front of a YouTube workout video?
A healthy body is more than muscles, and a perfect workout routine depends on more than the time you spend sweating it out. Actually, workout is the easiest part of fitness routine. Whether you walk, jog, lift weights, does CrossFit, an hour is only four percent of your daily routine, and you cannot make that more important than the 23 other hours.
Thinks like good nutrition and enough rest matter too, and a proper pre- and post-workout rituals can ensure you are recovering properly, fuelling your efforts, and crushing it in every single workout.
In order to help, we have put together before and after workout checklist to get the most out of your exercise and physical activities;
Get Enough Rest
The most imperative thing in any fitness program starts with the minute you go to sleep- it is where all the magic happens. Quality sleep energizes you through every burpee or sprint and keeps your hunger hormones in check. Here, one should set boundaries with his electronics before bed so the light does not keep him awake. Proper rest is extremely important a workout, – that’s when muscles get to recover.
Take Care of Food
The timing in which you eat a pre-workout meal or snack depends on your digestive tendencies. Generally, try to take such food before exercise that can provide you with an adequate amount of energy. There is no hard-and-fast rule.
Some people get an upset stomach when they eat too close to a workout. Regardless of the timing, include carbs and protein on the menu. Toast with peanut butter is a great source of carbs, fat, and protein. Fruits like bananas, apples, and organs are complex carbohydrates while protein shakes also work amazingly.
There is no denying of staying hydrated, but being overly hydrated before your workout can be counterproductive. Data says that downing too much water could put you at risk for a rare, yet serious condition called hyponatremia. When this occurs, your kidneys cannot process all that water fast enough. When it happens, you will feel weak, with a loss of energy, and will likely experience cramping. Avoid it by drinking water consistently throughout the day.
Prepare your body for the workout that lies ahead so you can perform to your max. A dynamic warmup will boost the core temperature, facilitate blood flow to your muscles and cut the risk of injury while preparing your body to move well. You do not need to do complicated warmup but it should be effective. A simple dynamic warmup might consist of skipping, bear crawl forward and backward, carioca sideways for 5-7 minutes.
Get Dressed Properly
No matter how intense your workout routine is, never neglect to wear proper workout attire for your exercise. Make sure to get comfortable clothes. Here, breathable shirts and shorts are great besides tanks and sports bras give you enough support. Apart from the comfort side, the right choice of workout attire can prevent injuries from popping up in the long-run. Like, a good pair of shoes can save your heels and knees from the sustained injury. You do not need to have a closet-full of yoga pants and running tanks, but make sure that you have suitable options for every routine you plan.
As soon as you finish your major workout, finish your last mile on the track or treadmill. Don’t stop completely- but cool down. There are many ways to bring your heart rate down from engaging in some yoga poses and stretching to doing a light jogging, walking or even jumping in the pool. It is really up to you- but make sure to do this for at least 10 or 15 minutes.
Your Post-workout Fuel
Do never skip your food after the workout. There is a 30-45 minute window after you work out when your body needs carbohydrates and protein to replenish and restore what you have used up. In case, you do not eat after your exercise, chances are you will feel starving in a short time. It means you will most likely grab whatever is easiest and fastest.
So these are a few important steps that you need to follow after and before your workout. Follow this and well-prepared before engaging in any sort of physical activity to settle into your workout. The right food, drinks, gear, muscle preparation will let you maximize the intensity of your workout while remaining comfortable.