If you are looking forward to an effective result after sweating out in the gym, you are well and truly on your way to achieving your fitness goals. What you do before and after your workouts matters and is the key to reaching your goal. For some, the toughest step to overcome is getting to the gym. If you conquer this hurdle, you are all set to embrace other goals based on your performance in the gym.
Your fitness routine comprises not only the time that you spend inside the gym doing the treadmill, lifting weights, jogging, or doing CrossFit but also what you do for the rest of the day. There are other factors that matter while you follow your fitness regime to either lose weight or control or manage the existing weight. If you are fully aware of what to do before and after your workouts, you can easily manage the time spent inside the Fitness Club. Your proper intake of nutrition and lifestyle affects your results to an extent, along with the smart pre and post-workout rituals. Such rituals greatly affect your workout aims.
There are few dos and don’ts for every health and fitness session, fuelling your efforts, which are usually recommended by your gym trainer. Here are the top five factors that are recommended for you to follow as part of your routine before you start your workouts:
- Wait – what are you Eating?
Do not dump anything into your body without thinking. If you are working towards your fitness goals, it is imperative to watch what you are eating. Fuelling your body with the right food is essential for proper workouts. There’s no need to force food prior to the workout. There are also pre-workout drinks available that will energize and keep you in the form. They are what prepares you for that extensive burnout lying ahead. Interestingly, the protein pre-workout powder in Australia supports your muscle power and makes you energetic for a quick workout session. You can also carry pre-workout snack bars to give you the extra energy for lifting weights.
It is advisable not to feel full. Carbohydrates and lean proteins are the best pre-workout meals if you are taking it at the right time with proper intervals in between your meals and workouts. There is a simple rule, which states that if there is no food in, there is no energy out. If you are eating a low-fat meal, it is best to have it at least one hour before your workout. Some other options are chicken, fish, greek yogurt paired with some rice or beans.
The carbohydrates play a major role in increasing your endurance level. Hence this improves your gym performance significantly. Sometimes having coconut oil can also add up the requirement of quick energy, and if there are a few options, a toast with almond butter can serve the purpose.
- Adequate quality sleep
The first and for most element for any fitness regime is a night of proper and adequate sleep. All fitness freaks prioritize getting quality and proper sleep. This not only energizes your body for a regular round of workouts but also regulates your appetite in harmony throughout the hunger hormones. This way, your efforts to burn out in the gym does not go to waste by overeating the rest of the day. It is advisable to get at least 7 hours of sleep for the proper working of your muscular system. Our body does not work without enough sleep as the car cannot be driven with an empty fuel tank. When you sleep, your body goes into a recovery mode.
- Warm-up before a workout
Warm-up before your workout is as important as oxygen is for us to breathe. It is vital to prepare your body for the exercise as it will take you towards your objective of the day so that you can perform at your best. A dynamic warm-up will increase our body temperature, improve the blood flow towards your muscles, help in making your body injury risk free, and will aid in easy movements. A good stretch prior to any sports prepares the players for better action and brings them in full form.
A warm-up doesn’t have to be complicated to be effective. It may consist of jogging, skipping, burpees, or just a mere stretch. The duration can just be of 5 to 7 minutes, to break a light sweat and to make the blood flow easier towards your musculoskeletal.
No matter how short your workout may be, missing, it is just an inexcusable mistake. The warm-up is meant to facilitate your body with a raised temperature, increase the level of your locomotive skills, and gear yourself for what’s next. A dynamic warm-up increases the range at which you will be working out. Hence, there are more chances of achieving significant targets that you might have set prior to your workout. This is how vital the dynamic warm-up is. The more you invest in your warm-ups, the higher the returns you will get from your workouts.
- Wear the right gear
As the top prerequisite to a workout, it is vital to be in the most comfortable and appropriate clothing to perform any kind of action. Similarly, to jump, run, stretch and take various exercise positions, you need to make sure that you are wearing the right type of clothing for the gym and footwear. This is also so that you can experience a productive workout. Moreover, you also need to pay attention to the complete mobility and flexibility of your body without any hindrance due to the wrong type of gear. For example, wearing the correct type of sneakers for the long run would ensure comfort while running, which will eventually pay off with greater endurance and an enjoyable workout.
There is nothing worse than entering a gym, only to find out that you are not at your best due to the inappropriate clothes. It can make you highly uncomfortable, leading to low performance. It is often suggested to do a prior check of your overall attire, leaving fewer chances for a setback.
- Take supplements
If you are a newbie or not seasoned in your workouts, you might need to add supplements to your routine. Studies have shown that taking supplements before your workout does not have any side effects and is safe to use. They help in boosting the energy level to perform at par with your workouts. Sometimes taking caffeine boosts the energy level and gives a push to perform better at the gym. The pre-workout supplements do help in fighting fatigue and have a better concentration at the gym, but there is still evidence missing that it can improve the composition of our body.
To be a winner in achieving your targets at the gym, you need to make sure that you are well hydrated while starting your workout. You should have enjoyed the luxury of a sound and adequate sleep. Moreover, the inclusion of protein drinks, proper diet food, health supplements, and proper gym gear is a must. The key is to say motivated enough to perform well throughout this journey.