List Of Workout Tips
Working out is a good way to release endorphins and take care of your health. Whatever the reason, exercise is a great way to reduce stress and get your blood pumping. Compiled below is a list of workout tips to help you get started on creating a workout routine that is best for you.
What are the best tips for working out?
- Stretch before and after
- Eat the right food
- Eat at the right time
- Stay hydrated
- Make a plan for the week
- Make goals
- Change up the routine
- Listen to music
- Listen to your body
- Find a motivator
- Take care of your body
Stretch before and after
It is important to warm up one's body before engaging in physical activity. By stretching one's limbs and increasing flexibility, you decrease your chance of injury by having increased mobility. Stretching also helps one's circulation to get the blood flowing through the entire body. While stretching before a workout is very helpful, a post-workout stretch is a great way to end an exercise session. Stretching after physical activity reduces muscle tension in the body and helps relax the body after your workout while increasing your flexibility.
Eat the right food
It is important to fuel your body for your workout. Eating protein before a workout will help with muscle gains, while carbohydrates measure units of energy. When you consume carbohydrates, your body breaks this down into glucose which is then stored in your muscles as reserves, which your body can then use during its workout for energy. It is important to replenish one's body with protein and carbohydrates after a workout to make up for the calories you have burned. Consider consuming complex carbohydrates rather than simple carbs like white bread and white rice. Foods that are classified as complex carbohydrates include quinoa, brown rice, peas, and beans. As complex carbs will take longer to break down in the body, they provide energy for longer periods of time than simple carbohydrates.
Eat at the right time
What you decide to fuel it with will depend on what time of the day you work out, and what your fitness goals are. The ideal time to eat before your workout is 30 minutes to 3 hours before, so that you have time to digest and turn your food into fuel. There are many benefits to eating before your workout. If you are prone to getting lightheaded and faint during a workout, you may want to consider consuming more carbohydrates before your workout. Of course, for some people eating a meal or snack before a workout is unfeasible. For example, people who work out in the morning may prefer to exercise on an empty stomach rather than carbo-loading with a huge breakfast beforehand. The most essential thing is to listen to what your body responds well to. If you are uncomfortable during your workout because of a large meal beforehand, consider light snacking or not eating before your workout.
This step cannot be stressed enough! It is highly important to hydrate before, during, and after your workout to avoid dehydration. Dehydration can lead to symptoms like nausea, discoordination, and cramping. Drinking water during your workout helps to lubricate joints and make up for the fluids being lost during exercise. For those who are doing longer and more intense workouts, you may want to consider a sports drink that contains electrolytes. However, most people who work out find water to be enough to hydrate them. Sports drinks can also contain large amounts of sugar and caffeine, which both dehydrate your body, so be wary and read the ingredients before you consume them.
Make a plan for the week
One must keep in mind that a full-body workout every day is unrealistic and increases the chance of injury and overworking one's body. Making a game plan for your week is important when considering your fitness. We've all heard the term "leg day" in the lingo of gym rats, but do not laugh off this sentiment. It's important for body parts to rest between workouts. Overworking a body part can lead to painful injuries which will lead to not being able to use those muscles while they heal. If you're focusing on your biceps and back one day, give those muscles a rest the next day and focus on your legs. If you do intense cardio one day, consider doing weight lifting and no cardio the next day, or vice versa. Also, remember that rest days don't make you lazy. They simply mean you are giving your body time to decompress and heal, which is just as important as your workout. If you feel the need to move on a rest day, consider something low intensity like yoga or a walk.
People work out for different reasons. Some people want to lose weight, some people want to improve their health, and some people want to gain muscle mass. Whatever your goal is, you are able to tailor your workout around your goals. In general, a good balance of cardio and weightlifting is recommended, but this may not fit your fitness goals. It's important to research the sort of workouts you need for the health goals you are trying to achieve.
Change up your routine
It's easy to get bored with the same routine. A monotonous workout schedule may tempt some to put their fitness goals to the wayside out of boredom. Just like any relationship, it's important to keep things interesting. If the treadmill is not doing it for you anymore, consider an outdoor hike or run. Or, consider something fun and energetic like a Zumba class or team sport.
Listen to music
Having a workout playlist ready keeps your workout fun and consistent. Music with a strong steady beat has actually been proven to help with keeping pace and increased speed. In fact, a 2006 study conducted showed that participants on a treadmill went a farther distance at a faster speed while listening to music versus without. Creating a workout playlist to pump yourself up during a workout could be just what you need to go that extra mile.
Listen to your body
Did you plan to do a big run but you wake up with a sore back and aching ankles? Or, is it weights day and your body is still recovering and hurts when you get out of bed? It's important to listen to your body rather than strictly adhering to your workout schedule. If intense cardio or weights are only going to be a stressor on your body, consider a rest day. To ease muscle pains, try taking a bath with epsom salt or do stretches to help the circulation throughout your body.
Find a motivator
Some people prefer to work out on their own and are their own solo motivator. However, this is not always the case. If it is difficult for you to motivate yourself, consider finding a friend who is also interested in fitness so that you can begin to hold each other accountable. Challenge yourselves with reaching personal fitness goals you can work towards together. For those who work best in a social atmosphere, having a workout buddy is a wonderful way to make your workout more engaging.
Take care of your body
The choices you make in life will affect your ability to perform physically. What makes a great workout is when you are taking care of yourself physically and mentally. These tips are simply starters for those beginning to pursue personal fitness goals and begin working out more, but should be tailored towards what your body responds best to. Remember that allowing your body to heal and rest is just as important as your workout, and you should never put yourself at risk during physical activity.