|

Author:
Simon Gould

For those beginners or even the seasoned veterans who need a refresher. Here are some essential exercise and fitness tips for before, during and after your workout.

Before Your Workout

Listen to Your Body... Any strains, pains or aches from previous training days need to be looked at. It's better to have a lighter workout or rest day than a 4 week injury.

Carb Load... Should your next routine be a vigorous one then fuel up on carbohydrate for the extra energy you'll need.

Let Your Stomach Settle... Make sure any pre-workout meal is eaten at least an hour preferably 2 hours before your workout.

Check Equipment... If you run and your shoes are worn out buy new ones, if you lift weights ensure the weights are secure.

Get a Training Partner... This will make your workout more enjoyable, you've got someone to challenge you and for weight training a spotter.

Warm Up... Prepare the specific muscles you'll be using for the activity ahead. If it's running then jog for 10 mins. If it's weight training then do some light reps.

Stretch... Some fitness routines have specific stretches you can do to prepare your body for the range of motion ahead. Stretching will also help prevent injury.

During Your Workout

Keep Hydrated... Especially in the gym or on a hot day, you'll need far more than the recommended 8 by 8 ounces. Drink often and use your thirst as a gauge.

Use Sports/ Carb Drinks... For workouts longer than 45 minutes your body will need some of it's energy replaced.

Use Good Technique... In whatever you do, this will allow you to get the most out of your fitness efforts.

Listen to Your Body... How you feel is paramount, is your workout easier or harder than normal? Feel free to adapt. Also watch for any aches and pains particularly those in the chest area.

Use a Heart Rate Monitor... For cardiovascular fitness it's the ultimate tool to gauge your intensity and progress and it never lies! For resistance training use it to see that the body is fully rested between sets.

Enjoy It... Whatever activity you do, whether it's your great ability! or the competing, get something out of it.

Vary Your Routine... Vary the intensity, time and location. Explore your potential for the activity.

After Your Workout

Cool Down... Your muscles and cardiovascular system need a gradual slow down. Take 10 minutes at 20% intensity of the activity you've just done.

Massage & Spa... This helps any tired and aching muscles by clearing lactic acid and speeds recovery.

Record Your Progress... Keep track of what you do to train for a competition or just to record your achievements.

Listen to Your Body... Always! Get use to how your body feels post workout so you can distinguish between an ache and something more serious.

Increase Protein Intake... Especially after a hard workout particularly resistance training. Proteins are the building blocks of muscle and your body needs lots of it.

Rest at Least One Day a Week... Even elite athletes do so even though current health recommendations advise daily workouts. It's during rest that your body can fully repair itself, then it make's itself stronger. Ready for when you next give it some punishment!

By Simon Gould, taken from http://www.fitnessbegin.com/ the well-being resource.

| Article Keywords: Fitness

A Quick Note From The Publisher... If you like the article above, you may be interested in the following article which is also related to Fitness... The Five Rules to Boost Your Exercise Program Choose the right exercises The right choice of exercises is the key for an effective workout. If you cannot afford to lose time and want to get results, the best bet is to use bodyweight exercises, and mainly full body exercises. Isolation exercises on machines have to be avoided, except if you are looking an excuse for no results! Increase the intensity of the workout Intensity is a key but most people do not want to push themselves. They ‘re been taught it’s better to go with long sets to improve muscular endurance to get long and lean muscles. The results are a lack of strength and you are prone to injuries. Exit also the reps and sets with baby pink dumbbells! You have to feel the tension. You have to work on fewer reps, gain strength, get lean, speed up your metabolism, and get energized. Watch right now the intensity of your exercise program. Decrease the duration of the workout If you think you have to train for 1 or 2 hours in the gym, I’ll make you comfortable: long workouts are usually not enough intense. If you push yourself you’re going to feel exhausted and it takes time to recover. You have to set up quality workouts, and it means short workout. Focus on targeted exercises Choose just a few targeted exercises and focus on them. Usually, people have too many exercises in their program and it takes too much time. Instead, take 2 or 3 full body exercises and you’ll get a total body workout. You’ll improve also your conditioning. This is the perfect way to boost an exercise program. Focus You have to focus your mind on what you are doing. Listen your body, feel it and learn how he’s reacting, focus on your technique, focus on your breathing, focus on the working muscles. By improving your focus, I mean...