Exercising isn’t the only important part of an exercise routine. What you do before and after is just as important. Good health is a combination of healthy choices and the decisions you make before and after a workout impact the way your body recovers.

Below are some tips from fitness-minded trainers. 

Pre-workout Do’s:

Food – 

If you are planning to do some exercise for more than an hour, it would be better if you eat 2 hours before exercise. Consume some apples, bananas, and oatmeal for example. Choose snacks that combine carbs and protein.

Drink Lots of Water – 

Water regulates your body temperature and lubricates your joints. It helps transport nutrients to give you energy and keep you healthy. It is a good idea to begin drinking water 30 minutes before working out. 

Warm-up

Never forget to do your warm-ups to prepare your muscles so that you don’t end up causing injury to your muscles or cause overstretching. 

Sleep – 

Being well-rested can energize you through the whole exercise session. It can also keep your hunger hormones in check, so you’re not undoing your efforts in the gym by overeating the rest of the day.

Proper Relaxation – 

The key to a successful workout session is the combined interaction of mind and body. Make sure to detach yourself from work pressures or unpleasant thoughts and try to invoke a sense of inner peace and relaxation.

Check Your Vitals – 

A quick check of your blood pressure, pulse rate, and resting heart rate will ensure a smooth exercise regime.

Pre-workout Don’ts:

Food – 

Do not eat foods that are high in protein and fat levels as they take a longer time to digest and can cause stomach cramps.

Soda and Alcohol – 

Alcohol is a depressant and can be detrimental to your system. Soda has a high sugar content that will spike your insulin levels, and throw your system off balance. 

Pain Reliever – 

Taking pain relievers before exercising can cause exercise-induced small intestinal injury and induces gut barrier dysfunction in healthy individuals.

Just because you are active doesn’t mean you are healthy. Active people tend to believe that their workout is all that is necessary to lose weight and build muscle. Below are some important do’s and dont’s to complete your exercise routine. 

 

Post-workout Do’s:

Stretch – 

Do some static stretching to cool down after a workout. This will bring your body back to a resting state.

Use a Foam Roller – 

This can help you recover from workouts and minimize post-workout soreness.

Drink Lots of Water – 

You lose water through perspiration when you exercise. To maintain hydration, experts advise drinking water before, during, and after exercise. 

Keep Track –

Keeping track of what you did in every workout will help you keep challenging yourself. It’s also a great way to make sure that overall your workout routine is giving you what you want.

 

Post-workout Don’ts:

Staying In Your Sweaty Clothes – 

Not changing out of your sweaty workout clothes can lead to yeast infection and acne.

Pig-out – 

You just burned a lot of calories and you wouldn’t want to waste that just by eating everything you want, right. Choose a diet that’s good for you and not sweets or fast food.

Everything you do impacts your body’s ability to function at its best. Going hungry before or after your workout lowers your blood sugar level which can lead to you feeling tired and sluggish. Before you leave your house, pack some smart snacks to take with you. They will help keep you energized before, during and after your workout. 

Some examples of smart foods are asparagus, which is rich in cancer-fighting antioxidants. Others include tangerines, strawberries, carrots, and peas. These are easy to pack and retain flavor so you can enjoy eating healthy and your body can enjoy the nutrients. 

Remember to eat proper portions. You don’t want to end up consuming more calories than you can burn. 

Follow these tips and your body will happily perform at its best for you.

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