Get The Most Out Of Your Training With These Practices
We all know that exercise is good for our bodies. What you may not know is that if you do not prepare your body for a workout, you are setting yourself up for a sloppy workout session. Having a solid pre-workout routine is important and it begins well before you step onto the mat. The following tips are things you can do before each and every workout session. Whether you are priming yourself to hit the mat or the gym, these tips will have your body well-prepared to take on the task in front of you.
See the tips below and be sure to share these with any of your friends who are working out on a daily consistent basis.
The timing in which you eat a pre-workout meal or snack depends on your digestive tendencies. In general, munching on something an hour or so before exercise should provide you with an adequate amount of energy; however, there’s no hard-and-fast rule.
“Some people get an upset stomach when they eat too close to a workout,” Solano says. “I’m one of those people who can eat right before or even while I train and be fine, so it changes from person to person.”
Regardless of the timing, make sure carbs and protein are on the menu. “Toast with peanut butter is a good option because it contains carbs, fat, and protein,” he explains. “Fruits like bananas, apples, and oranges are complex carbohydrates, which are a more sustainable form of energy. A protein shake or bar also works.”
2. Drink 20 Oz. Of Water
Hydration requirements hinge on variables like age, gender, weight, height, and the intensity of your workouts. As a guideline, the American College of Sports Medicine recommends that active people drink 20 ounces of water prior to exercise.
What you don’t want to do is start chugging water immediately before you train. The countless pee breaks will be a disruption and you can actually end up peeing out more than you retain.
The importance of hydration can’t be understated. For one, you’ll be more comfortable — unless you enjoy training while battle things like muscle cramps and dizziness; plus, studies show that adequately hydrated athletes perform at higher levels than dehydrated athletes.
3. Warm Up Part 1: Aerobic
A well-designed warm-up increases muscle temperature, core temp, and blood flow. It should also allow your tendons to get warm as well,” says Solano. “This will help the muscles work at optimum strength and power.”
In this section of the warm-up you’re looking for a little bit of perspiration; the objective isn’t to get completely drenched. Spend five minutes working at a low-to-moderate level on a treadmill, stationary bike, or rowing machine.
4. Warm Up Part 2: Dynamic
“’Dynamic’ means warming up through movement,” he reveals. “Go through the muscle groups you’re going to use and perform compound bodyweight or lightweight movements that execute the full range of motion. This will help make sure areas like the shoulders, knees, and wrists will be warm and ready.”
See the full article from muscle and fitness here.