Before, During, and After Workout Tips
Before
- Listen to your body: Check out any strains or strange pains and aches from the previous days training. If you're not feeling so hot, it's better to take a day off than to nurse a month-long injury.
- Carb Load: If you work out at all, especially if it'll be a tough day, make sure you get enough nutrition and carbs before you get active.
- Settle the food: Make sure you eat an hour to two hours before doing something active, otherwise you may feel sick!
- Check your equipment: Replace worn out shoes and gear, and make sure weights do not have stress cracks and all plates are secure
- Buddy-up: If you get a training partner, you may find that they will challange you and be able to spot you when you lift weights. Making exercise a social thing can make it much more enjoyable.
- Warm Up: Always do some lighter exercises similar to what you will be performing. For example, do some light weights before you do your power reps, or walk for a bit before going for a run.
- Strech: Just as important as warming up, make sure that all muscles are streched as to avoid injury.
During
- Water, water, water! You'll need more than the regular 8 ounces on a hard or hot workout day. Bring some with you everywhere, and sip a little at a time!
- Chocolate Milk/Sports Drinks: Use drinks with lots of carbs for long workouts to ensure you don't get overly tired and replace that energy.
- Technique: Regardless of what you do, make sure you use proper technique. Even if you don't push as much as you possibly could, proper form will keep you from injury and help your fitness improve.
- Difficulty: Is your workout easier or harder than usual? Adapt if you need to. If you feel any pain in the area of your chest, take a break!
- Check your Heart Rate: A heart rate monitor can be invaluable to give you information so you can perform at your peak level and therefore burn as much fat as possible. If you're doing weight training, use it to make sure you get enough rest between sets.
- Have fun: Enjoy your workout! If you have a good time every time you go, you will be more motivated to attend and improve. This is much easier to do with a workout partner!
- Stay on your toes: If you vary your routine, your body will more readily adapt and you will improve faster overall. Plus, your exercise won't get monotonous!
After
- Cool Down: You'll need at least 10 minutes after a high-performance activity to cool down before you should stop doing any exercise.
- Massage and Spa: If available, either of these activities will help clear lactic acid from your muscles and keep you from getting sore.
- Keep Notes: Keep track of your progress to record your achievements.
- Increase Protein: Protein is the building block for your body, and you'll need it after a hard workout!
- Get Rest: Even professional athletes need time off. Take at least one day a week off so your body can rest and repair, then make itself stronger!
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