Before And After Training For Best Results
by Andi Schregh Andi'd Health
As for your workout routine, the time you spend sweating in
the gym tends to gain all the glory - but it shouldn't. If you know what to do
before training and what to do after training, you know exactly how to adjust
your routine to influence your progress and results.
"Exercise is actually the easiest part of a training
routine," says Jay Cardiello, a celebrity trainer and member of the Gold's
Gym Fitness Institute. "Whether you're walking, running, lifting weights
or running CrossFit, one hour is only 4% of your day and you can't make it more
important than the other 23 hours."
Things like good nutrition and good sleep also play a role,
and intelligent pre- and post-workout rituals can help you regenerate properly,
support your efforts, and crush it with each workout. Here are 10 things that
you should definitely be part of your exercise routine if you want to maximize
your results.
Before training:
1. Prefer adequate and quality sleep.
"The most important thing in any exercise program is to
start as soon as you fall asleep - that's where all the magic happens,"
says Cardiello. Relaxation will not only recharge your energy with each bar or
sprint, but will also keep your hunger hormones in check so that you do not
regret your gym efforts by overeating for the rest of the day.
"No matter who I train with, they won't show up at the
gym until they've slept for seven hours," Cardiello explains. "I tell
them to go home." (Wow.) If you can't do seven, try at least six and a
half hours, telling and advising your clients to limit their electronics before
bed so the light doesn't stop them from sleeping. Good sleep is also very
important after training - then the muscles really recover.
2. Hydrates, moisturizes, moisturizes.
You already know that consuming H20 is vital to your overall
health, but it plays a very important role in exercise - when you sweat, you
need to make sure your body is properly hydrated when you lose water. In
addition, hydration ensures the right level of energy, says Cardiello.
"Just look at the parallels between oil in the car and
water in the body - the car cannot drive without oil, the body cannot drive
without water," says Cardiello. You should drink it before, during and
after training.
While the exact need for water varies from person to person,
it is recommended to focus on half your body weight in ounces per day (so if
you are 150 kg, try to gain 75 ounces). If your urine is dark, it probably
means that you are not hydrated enough. Here are some easy ways to drink more.
Have a snack.
If you don't feel like a pre-workout snack, don't push your
food forward, but don't ignore your body if you feel you need fuel. "If
there's no food, there's no energy," Cardiello explains. To begin with, he
suggests a piece of toast with almond butter. A sweet dot? "I don't want
you to be hungry, but I don't want you to feel full either."
4. Make sure you have the right
clothes and shoes to exercise.
The ability to move, jump, run, stretch and accept specific
positions and positions is not limited to your sports abilities or mobility and
flexibility. It is also related to the right tools for the job. For example,
you may not be so interested in which sports bra to choose for yoga, but for
running you want one that works. Wearing the right sneakers in the long run
will mean much more comfort, which can lead to better endurance and more
pleasant training. There is nothing worse than going to the gym or going out
and finding that you are actually feeling a little (or very) uncomfortable. Do
this once before leaving the door and make sure you are well equipped.
5. Work in dynamic heating.
Skipping warming up is strictly forbidden, even if your
training lasts only 10 minutes. "[Warm-up] is designed to allow your body
to increase your body temperature, increase your range of motion and prepare
you for what needs to be done," says Cardiello. It also helps reduce the
risk of injury when you lighten your workout, instead of jumping from a resting
position straight into hard work.
Increasing your range of motion can help you get the most
out of your workout, as you will be able to build more muscle during your
workout (for example, if you go deeper at one point, you will have to work out
more muscle). This is done by means of dynamic heating, which means in
particular moving distances which are not held in place.
After the training:
6. Pull it out.
Use static stretching to cool down and recover from your
workout. "The rest that keeps your body relaxed - the way you get to the
gym is the way you want to get out," Cardiello explains. Stretching can
also benefit joint mobility and range of motion. It's the opposite of warm-up
stretching - you should endure stretching for at least 15 seconds after training,
says Cardiello. (Here are some relaxation exercises you can try.) And since the
muscles stretch best when you're hot, you definitely don't want to jump
straight from a workout, like in the office or in the car.
7. And use a foam roller.
According to experts (as well as some preliminary research),
foam rolling can help you recover from training and can also increase range of
motion. Experts also recommend this as a way to minimize post-exercise pain,
which is achieved by increasing blood flow to the tissues you used during
exercise. Regular (and correct) rolling of the foam is a great way to speed up
regeneration.
8. Food supply after exercise.
A pre-workout snack is more optional than a pre-workout
snack. It is important to supply the body with the fuel it needs to recover
from a lot of sweating. After intense training, your body looks for
carbohydrates and proteins to replenish glycogen stores and restore muscle.
Therefore, it is important to provide your body with the nutrition it needs for
timely regeneration.
In addition, not eating after training can cause you to be
thirsty later. And no one likes hunger and fatigue. For your convenience, you
have one of these post-workout snacks in your bag. Or, if your gym offers it,
"pre-order your shake and pay for it in advance so they can give it to you
when you're driving or driving."
9. Connect with your training.
Keeping track of what you've done in each workout will help
you stay challenged with each workout. It's also a great way to make sure your
exercise routine gives you what you want. Each week, you can look back at what
you did and how you felt when you did, and decide when it's time to do it a
little harder or a little faster or do a few more repetitions. or maybe when
it's time to slow down and do it. a little easier. And after a few weeks or
months, look back on the time you spent and the progress you have made and
congratulate yourself.
10. Consider a cold shower,
especially if you have been training in the heat.
It is not difficult to prove that immersion in cold water
does something very beneficial after training. There is no guarantee that a
cold shower after training will allow you to recover faster or prevent pain
after training. But an ice bath after a particularly hot workout or when the
athlete is overheated seems helpful. In addition, some researchers say that
cold water therapy can help with the perception of recovery, which in turn
helps with recovery. Basically, if you get very hot, a cold shower will help
your body return to its original state. And if you are one of many who believe
that a cold shower after training will help you feel mentally and / or mentally
better, consider whether it will not be part of your post-workout ritual. You
don't have to jump into an ice bath like a pro. just lower the shower
temperature below normal.
By ensuring that your body is properly warmed up, trained
and cooled, you can maximize the results you work for. As arrogant as it
sounds, fitness is truly a lifestyle and does not begin or end with your actual
exercise.
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Created on Jun 6th 2022 15:31. Viewed 169 times.