Ten things you should do before and after training

10 things you should do before and after your workout to maximize its benefits

Excercise:

Whether you love it or hate it, you’ll surely agree that if you’re going to spend time working out, you better make the most of it.

That ballet class or the time you spent working up a sweat on a run gets all the credit, but the steps you take before and after exercise are just as important. The right pre- and post-workout rituals can help you recover, power up, and crush every workout.

So what exactly do you need to do to maximize your training?
Check out these 10 steps below and try to make them an important part of your workout routine.

Before training

sleep enough

If you’ve ever had a sluggish workout (or general lack of energy) after a night of not-so-good sleep, rest assured that this night holds the key. When you get enough sleep (about 7-9 hours), you have better concentration, energy levels and endurance, which means you can get better results in your training.

Bonus: exercise can help you sleep better, so it’s a mutually beneficial relationship. Prioritize sleep the night before to get the most out of your workout the next day. Also, if you have to choose between sleeping 7 hours and waking up for a morning workout.

Either go to bed earlier or work out later in the day.

Schedule it
While it can be tempting to show up at the gym and know what to do on the spot or Google a yoga session whenever you have time during the day, making a plan ahead of time ensures you get the most out of your designated workout. .

“Having a specific and well-thought-out plan can make a huge difference in your exercise routine,” suggested Bianca Grover, exercise physiologist, personal trainer and owner of Bianca Grover Fitness. You may be tired after your second set of squats, but this number will help you push yourself to complete your goals.”

If you go to the gym, make a routine in advance. If you’re more of a class girl, you can sign up for online classes in advance and write them in your calendar.

Warming up

As it is true for new relationships, so it is true for exercise! When you go from 0 to 100 too fast, some damage can be done. “Never skip your warm-up, which helps reduce injury and improve recovery,” said Barbara Brosnan, personal trainer and owner of Project Fitness.

“The pre-workout warm-up should consist of dynamic stretches (moving stretches instead of static stretches) that target the muscles you will focus on during the workout.” The goal is to warm up the body to ensure your muscles get enough oxygen.

In this way you will increase flexibility and at the same time reduce the risk of injuries. It is good to have at least 5 minutes for warm-up. Try active stretching and low heart rate cardio like walking on the treadmill.

Proper hydration

Water! The American College of Athletic Medicine recommends drinking 2-3 glasses of water a few hours before a scheduled workout, which can maximize hydration levels during exercise. Without proper hydration, the body cannot perform at its best.

However, are you curious about other types of pre-workout fuel? Good news if you’re addicted to caffeine. Yes, you got it right. “Caffeine is an ergogenic aid. This means it can help performance by increasing energy, concentration and endurance. No matter how you prefer to fuel your body before a workout, make sure you feel your best. If coffee makes you jittery (or if you work out in the evenings), stick to water.

What matters: make sure you’re properly hydrated and fuel your body with what makes you feel your best.

Listen to the right playlist
Because what could be more uplifting than the chorus of Run the World (Girls) or turn up the volume like the first 45 seconds of Lose Yourself?

Getting the right mindset is just as important as being in the right physical space, so while you’re preparing your body for a spinning or yoga class, don’t forget to prepare your mind too. You should not feel fear, worry or irritation when you train.

If you feel this way, then you haven’t found the best workout for you. Try listening to your favorite playlist to boost your energy and enthusiasm.

After training

Stretching
Yes, stretching earns a point before and after a workout. After your workout, focus on individual stretches: stretch and hold for 20-30 seconds to target the muscle groups you used during your workout.

Stretching after training helps prevent injuries and improve recovery. Be sure to target the muscles you worked on, as well as areas we often forget, such as the inner thighs or upper back.

Oh, and if you dim the lights, put on some soothing music, and light a candle or two? You just might feel like you’re in a fancy yoga studio.

Eating the right foods
Post-workout fueling is vital to health and reaching your fitness goals. After exhausting its available energy, the body needs to refuel (especially carbohydrates and proteins) to get more energy and repair muscles.

If your goal is more strength and endurance (or just overall health), don’t ignore that stomach growl. Think of your body as a car and food as petrol.

A fruit smoothie with protein powder and chia seeds, eggs on avocado toast, peanut butter and banana toast, or a bowl of cereal and nuts are ideal post-workout meals as they combine protein, carbs and good fats.

Try using a foam roller
Remember the importance of stretching? Similar benefits apply when we massage by releasing tension in the muscles and helping the body recover from workouts and stress. But since massaging isn’t always possible (or good for the wallet), try a foam roller.

“Foam rolling seems to make muscles more receptive to stretching and movement. “It’s the best thing I’ve found to make people feel better immediately,” explained Michael Bento, a personal trainer at Massachusetts General Hospital, Harvard Medical School.

If you’re new to foam rolling, try these moves to help with soreness and muscle tension.

Take a rest day

If you’ve had a particularly tough workout, resting can really help you maximize the work you did the day before.

Muscles need time to recover after an intense workout. However, if you’re feeling the urge to get active and want to maximize the impact of yesterday’s workout, consider light exercise. Walking, swimming or yoga are great ways to stay active while letting your muscles recover.

The key to health is to tune into your body to learn what it needs. If you feel “stuck” or exhausted, take a rest day. Listening to your body will help you get stronger.

Indulge in some self-care

“Recovery is the missing piece of self-care, and planning a post-workout recovery ritual is key to restoring and strengthening the body from the inside out. In other words, how well you take care of yourself after one

training is just as important as how hard you push yourself during a workout. Whether that means taking a hot bath to soothe aching muscles or taking a break from work. Self-care deserves to be part of your fitness routine.

Going back to the car analogy: if food is gas, self-care is the check engine. You have to take care of the engine if you want the car to go faster.

Self-care replenishes and nourishes the body so that you are ready and energized for the next workout.

Read more:

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Because the gut is considered our second brain

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