Here are some tips to help you get the most out of your workouts: A workout starts much before exercise, too. What you eat before exercise can have big effects on your exercise session. Research shows that fuelling up with carbs pre-workout will give you a boost of energy that can help you exercise harder for longer periods of time.
After exercise is not the end either. Stretching after exercise has been shown to significantly reduce soreness and stiffness in muscles - it's best done 20 minutes after exercise.
When it comes to fitness, most people mainly focus on the actual workout. However, what they often forget is that exercise is only a small part of the whole process. In order to see results, you need to follow these do's and don'ts of working out.
DO:
- Plan your workout in advance
- Warm up before you start working out
- Drink plenty of water throughout your workout
- Stretch after your workout
DON'T:
- Overdo it – start off slowly and work your way up
- Work out when you're tired or sick
- Skimp on the warm up or stretching
1. What to eat
Do’s:
When you exercise, your body wants energy to build muscles. If you don't give it that energy, it will find it elsewhere- usually in the form of stored fat. That's why it's important to follow these do's of working out:
Do make sure you have a good breakfast before you exercise.
Do make sure you have a good source of protein after you exercise.
Do make sure you drink plenty of water before, during, and after exercise.
Do make sure you warm up and cool down properly.
Don’ts:
Do not eat or drink just before the workout. This can cause indigestion and gastric problems while you exercise. Wait for at least an hour after your last meal before you start your workout.
2. Warm-up sessions
Do’s: Warm-up or stretching is vital before you start training. Cold muscles and tendons may be more prone to injuries during exercise and stretching will increase the range of motion in your joints. The best exercise for a warm-up is jogging, cycling, rowing, stair-climbing and exercise on an exercise ball.
Do not:
Do not do too much exercise at once. It would be better to gradually build up your exercise routine by doing a little bit every day rather than overdoing it after months of inactivity.
Even though exercise can help to control calories, it does not mean that you should exercise alone all the time! Exercise along with your friends or family members for a healthy lifestyle!
Don't exercise on an empty stomach- you'll burn muscle instead of fat.
3. Proper relaxation
Do’s: Finally, make space for some relaxation between exercises to give substantial time to grow and heal the muscles. This will also help reduce post-workout soreness.
Don’ts:Some of the don'ts that can lead to injuries and other exercise related complications include: not warming up, not stretching before exercise, oversleeping and sleeping in wrong positions, eating too much before exercise and not eating enough afterward.
Other ideas for shaking it up!
One effective exercise is varying your workouts by incorporating several different exercises. For instance, if you usually exercise on a treadmill for an hour every day, it would be wise to add exercise such as running or jogging to your routine. This way, you will not only get better exercise routines but also more varied workouts.
If you're experiencing any pain or discomfort when you exercise, please come and see us at our Saturday physio clinic. We can help to diagnose the issue and provide you with the appropriate treatment.
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