The Ultimate Pre & Post Workout Guide: Shape Up For the Summer in 4 Easy Steps
Spring is here, so it’s a perfect time to get in shape before the summer. You can combine working out in the gym with running outside during these beautiful, warm days.
In order to get in shape in a few months though, you have to pay attention to details. Make sure to get the most out of your gym training, but also take into consideration the time you spend outside of the gym.
If you go to the gym three times a week for a couple of hours, think about the time you’re spending outside the gym. It is not enough just to have effective training – it’s also important to organize your time and other daily activities in order to maximize the results of your workout. It is not hard to do, just pay attention to these tips.
If you want to get the most out of your training, you should eat healthy. That means cutting out junk food and soda drinks, and introducing a lot of fruit and vegetables to your diet. Replace your pizza slices, burgers and French fries with bananas, apples, berries, nuts, oats, and fruit salads. It is important to divide your meals into small portions. Make sure not to consume a heavy meal a couple of hours before training, so as to avoid being sick during your workout session.
You should go for carbs throughout the day because they will provide enough energy for your body to work out properly during the training. It is recommendable to consume protein like soy, whey protein or protein bars right before your training, as well as during and after each session. Physical exercise breaks your muscle fiber, and protein helps it heal. It will help you recover your muscles and make the entire workout more effective.
Warm-up and stretch
Each training session needs to start with a warm-up activity and end with a cool-down exercise. So, you should stretch your body and do some moderate exercises at the beginning of your workout routine. If you are practicing yoga, you can perform many stretch out routines, like the cat-cow stretch, the child’s pose, the goddess pose and easy twist. Your goal is to stretch your muscles, as well as to increase your heart rate. In other words, this is the part of the training that sets your body to the right workout temperature.
After the training your body will reset to its regular mode. You have to stretch at the end of your training session, while your muscles are still warm. While warm-up stretching should be more dynamic, cool-down stretching should be slow and focused. You should hold each stretching position for about 15 seconds each. That way, you will prevent injuries and muscle pain during the recovery time.
Ensure quality training equipment
Comfortable, first-class equipment is must-have if you want to get the most out of your training sessions. Make sure to devote some time to searching for the right equipment for your workout. Of course, adjust your quest to the type of the workout you’re planning to do. If you are working out outdoors, consider something for the cooler parts of the year, too.
If you’re running, make sure to find top-notch running shoes. A pair of proper running shoes will easily adapt to the shape of your feet, which will reduce the risk of having blisters or sore feet. If you’re interested in yoga, you should look for some tight clothes. If you’re lifting huge weights, it is important to find comfortable bodybuilding shoes, because they will lift those weights together with you and help you keep your feet safe.
There is a strong connection between workout and sleep – workout is very beneficial for the human body and soul. According to this study, 83% of the people who participated slept better after they’ve been working out. There is no medicine that could do the same. A good sleep enables your body to balance your hunger hormone levels, so you won’t feel the need for overeating after an intense workout.
A good sleep is essential for a quality workout as well. It is clever to do your training in the evening, so your body will have time to recover during the night. While you’re sleeping, your body accumulates energy and heals your muscle tissues. They become stronger and more resistant to injuries during sleep. Moreover, better sleep provides you with more energy and motivation for your daily activities, including your workouts.
You can follow this guide in order to optimize your workout sessions. Pay attention to your meals. Make sure to warm-up and stretch before and after each training session. Work out in comfortable equipment, and try to find time for a good sleep. This simple schedule will increase your level of energy and motivation, as well as the overall quality of your life.
Scarlet is a passionate writer and regular contributor at ripped.me interested in fashion, lifestyle, and health. She loves traveling, you could say that she is a real travel addict, especially when she has a chance to visit some exotic destinations. She would tell you that inspiration can be found in the most unexpected places.