10 Things To Do Before And After A Workout
In the past, it was easy to think about what you should do before and after a workout. The right shoes, clothing, and water bottle were among the top things to consider in your workout routine. But now, there's so much more to consider.
With all of the different types of workouts out there these days - from spinning classes to CrossFit WODs, workout clothes alone can be confusing. And then there's food: pre-workout fuel or post-workout refuel? What if I'm hungry but not feeling like eating anything heavy? This blog post will answer those questions and more.
Things To Do Before a Workout
How often do you make it to the gym? Unfortunately, if you're like most people, your answer is probably not as often as you would like. There are many reasons for this: we don't have enough time, don't know what to do once we get there, or our workout clothes are in the laundry.
However, most people don’t know how to set themselves up for success before they begin a workout, which begs the question, what should you do before a workout? Whether you’re a beginner or a gym rat who knows a thing or two about quality Sarms UK supplements, and all the incredible workout routines, the following are a must-do before working out.
Before you even think about going for a run, lifting some weights, or jumping on the treadmill, there is one thing that needs to be done. Hydrate. Sounds simple enough, right? Surprisingly, most people don't take water before a workout. This is a rookie mistake because most people forget that water is the key to hydration.
Before going to bed, ensure that your body has been well-hydrated all day long, and then drink an additional one or two glasses of water before heading out the door to get those muscles primed and ready for pumpage.
Eat for Fuel
It's also crucial to put in some fuel before a workout. You need to provide your body with the energy it needs for those reps and sets that you're about to do.
Before going into an intense training session, eat a small meal containing carbohydrates and protein around 30 minutes beforehand, as this will give you sustainable energy throughout all of those squats or sprints.
Plan Your Workout Routine
It's never a good idea to go into the gym without a plan of attack. If you don't know what exercises to do or in which order, how will you ever make gains?
Your workout routine should be planned well ahead of time. Furthermore, have at least one day off from weight lifting per week, as this will allow your body enough time to recover from those intense training sessions.
Another rookie mistake is not warming up before a workout. Your muscles should be warm and ready for action to lift heavy weights safely, so make sure you perform some light cardio or dynamic stretches first. Failure to warm up may lead to injury and an abrupt end to your workout.
Rest is crucial for a good workout. When one's well-rested, they feel more energetic and can push harder than if they had just woken up from a deep sleep. Aim for allowing 48 hours between workouts of the same muscle group or five days between weight training sessions on alternating days.
Also, prioritize sleep. You need to be getting seven to nine hours of sleep per night for your muscles to repair and grow.
Things To Do After a Workout
What you adhere to after the workout is as important as what you do before a workout. Don't make the mistake of leaving your workout and heading straight for the shower. The following tips will help you maximize your workout results.
The importance of stretching after a workout cannot be overstated. Stretching stimulates your body's circulation, which brings nutrients to muscles and carries waste products away from the workout area.
Also, stretching helps lengthen tight muscles that you've just contracted a lot during a workout session – this is especially important if it's been many days since you last worked out because those muscle fibers have not been in use for a while.
Eat Nourishing Food
Don't make the mistake of thinking that a fitness routine gives you the license to slack off with your diet. You can't out-train an unhealthy diet, so make sure you're eating healthy foods every three to four hours after a workout—and before bed.
Additionally, after a workout, make sure to rehydrate with water and refuel your muscles with carbs and protein within 20 minutes of finishing up. This is when you're most likely to replenish glycogen stores that were depleted during exercise. You also want to get in some antioxidants at this time, too - eat an apple or some blueberries.
Try a Foam Roller to Release Tension
After a long workout, your muscles are going to be tight. For an easy way to reduce tension and relieve pain from overworked or injured areas, try using a foam roller. It is pocket-friendly, and you can take it with you on the go when traveling. Plus, they come in different sizes.
Record Your Progress
Don't forget to record your progress. You'll be surprised to see how much you've improved over the weeks and months. This is a great way to stay motivated and continue on your path towards achieving physique goals.
After a workout, it's also crucial to rest. Give the body enough time to recover before heading back into the gym for another session because working out too much can be detrimental to your health. Also, make sure you're getting enough sleep. Sleep is crucial for any fitness regimen.
Most people quit working out because they don't know what to do before or after a workout. Implement the steps mentioned above, and you'll be well on your way to achieving all of your goals.