What To Do Before And After A Workout To Get Better Results

Training must be your essential to outward beauty as well as to your inner beauty. We need to exercise for strong, healthy body and sweating once a day is important to regenerate  your skin. The glow that comes from exercising your muscles, and doing something for yourself is better than any number of facials.  Here are the few things that should definitely be a part of your fitness routine if you want to maximize your results.

 

BEFORE YOUR WORKOUT

Screen Shot 2014-12-17 at 19.13.49

 

Find time for yourself – relax…and sleep.

Sleeping is taking time for yourself and its important to sleep well in order to be fresh and ready for the next day. And here are few tips for help you sleep soundly and well.

  • Don’t eat a heavy meal before you go to sleep
  • Don’t drink coffee, tea, or too much alcohol
  • Open the windows and let the fresh air in.
  • Take a lukewarm bath and “collapse” in it. Make sure your towel is ready, your bed is turned down.
  • If you’ve really had a nerve day, turn on some soft music, read something light or listen to audio book – but stay in bed
  • Don’t worry about not sleeping. That’s almost worse than worrying about tomorrow. You can get along on less sleep than you think and worrying about not getting your seven or eight hours will only keep you awake.

Hydrate, hydrate, hydrate

You already know that water on of the most important parts of the nutrition team. You cannot have a healthy and strong body without drinking a great deal of fluid. Try to look at the parallels between oil in a car and water in a body—a car can’t run without car, a body can’t run without water. You should be sipping it before, during, and after a workout.

Choose the right snack

Here are the four best foods you can eat an hour before the workout.

  • Bananas. If you train in the morning get up and eat a medium banana with 1/2 cup of Greek yogurt. Wait about 30 minutes and then hit the gym. Your body will need the carbohydrates and protein.
  • Oats. Oats are full of fiber, which means they gradually release carbohydrates into your bloodstream.
  • Wholegrain bread. If you’re hitting the gym during your lunch break, grab some bread about 45 minutes before you head out. You can top it with a couple slices of turkey. At this time of day, you should eat about 30 grams of carbohydrates and 15 to 20 grams of protein.
  • Fruit and Yogurt. Fruit is high in carbohydrates and Greek yogurt is packed with high-quality protein

Consider listening the right music

Strange, but true. Listening to your favorite music is very empowering habit—it increases prowess, confidence, and  has been shown to increase performance.

Start with dynamic warm-up

The warm-up is meant to give your body the opportunity to raise your body temperature, increase range of motion, and prepare yourself for what you’re about to do.  It also helps decrease your chance of injury when you ease into your workout, rather than jumping straight from a resting state to the hard work.

After your workout

 

 

GROHE_DreamSpray_

 

Stretch it out

At the end of a workout, the last thing most people want to do is stretch and cool down. If they do dedicate time to stretching post-workout, it usually involves a few simple toe touches and some arm swings before heading for the smoothie bar 🙂 As you perform contraction after contraction during your workout, your muscles are left in a shortened state. Stretching helps to reset your body to a natural position and posture. And because muscles are best stretched when they’re warm, you definitely don’t want to go straight from your workout to a seated position, like at a desk or in a car.

Take a cool shower

Taking a cool shower helps decrease the inflammation after a workout and expedites the healing process. You don’t have to jump in an ice bath like the pros, but you should turn the shower temperature down lower than you usually do. This makes it less likely that soreness will get in the way of your workout the next day

Try recovery snack

A pre-workout snack is more optional than a post-workout one—giving your body the fuel it needs to recover after a tough sweat is essential. There’s something called the anabolic window, says Cardiello, which lasts about 30 to 45 minutes after the workout. During this time, your body looks for carbohydrates and protein to help replenish glycogen stores and rebuild muscle, respectively, so getting your body the nutrition it needs to recover in a timely manner is important. Here are few tips:

  • apple with almond or peanut butter
  • trall mix
  • greek yogurt with fruits
  • cheese and crackers
  • protein shake
  • nut butter with whole wheat

By making sure your body’s been warmed up, worked out, and cooled down properly, you can maximize the results you’re working towards. Cheesy as it may sound, fitness really is a lifestyle, and one that doesn’t begin and end with your actual workout. 

 

 

 

 

 

 

 

 

Written By
More from Olga Loucka

Top Iphone Apps for Health and Vitality.

Here are my favorite applications that keep me looking and feeling my...
Read More