Before a workout, many of us will drink smoothies and eat protein bars to up our carbs and protein intake. These pre-workout snacks are meant to give us the energy and stamina to get more from our routines and boost our recovery time. Now, a recent study published in the International Journal of Sport Nutrition and…
New Delhi, October 16, 2017 : Maybe you have just begun working out at a gym, or maybe you have been an active gym member for months. Maybe you have recently lost a lot of weight, or you may have bulked up and gained fuller body proportions. Whatever it may be, the credit for your fit and fabulous avatar is always given to the time you spend working out and exercising- and that’s where we are wrong.
While work out at the gym is crucial, it is not the only trick at work that makes you look your best!
Your workout does not end with your last exercise or the last rep. Instead, it had already begun even before you entered the gym, and a complete workout lasts beyond all that you do at the gym.
Exercise alone is not enough to keep you in shape. The body demands proper rest and nutrition to be able to perform better at the gym and maximize benefits. For that, there are a few things that must be done before and after your gym workout.
Here are a few steps that can help you maximize the benefits of a good work out! Follow our best pre workout and post workout tips to maximize and experience the benefits of working out like never before.
1. Don’t Compromise On The Sleep
After strenuous hours at the gym, who wouldn’t want to sleep? A sound sleep is key to being rewarded for the controlled diet and fitness efforts. It is one of the most important components of a healthy workout. When you sleep, your body is at complete rest. This allows your muscles to relax, recover and prepare for another day of workout at the gym.
According to a research published in the Annals of Internal Medicine, it was proven that insufficient sleep – less than seven hours of sleep every night- can reduce and completely undo the benefits of dieting and workout.
But a common question is, do you need to sleep more when you exercise?
The answer is a big yes.
After workout, when bodies receive adequate rest, they tend to lose half of the weight of body fat.
Being well rested not only energizes the body to exercise in the gym, but it also keeps the hunger hormones under check, thus saving you from consuming unnecessary food. This is because when we don’t sleep enough, the cortisol levels in our body rise, which activates regions in our brain that make us crave food.
Brazilian researchers have previously proved that inadequate sleep hampers the body’s ability to make muscles, causes muscle loss and can also lead to an increased chance of sustaining injuries.
2. Consume Pre-workout Snacks
A simple mantra should be to not keep yourself starving, but also not make yourself feel full. Food means energy; if your body lacks basic energy, pulling yourself from the bed and walking all the way to the gym can be a hard, long walk.
While a full stomach will impede a successful workout, studies suggest that one can benefit from better results by consuming the right pre workout food. Lean proteins and carbohydrate rich foods make for the best pre-workout food.
Health experts suggest consuming low-fat pre workout food – these can include Greek yoghurt, fish, sweet potato and beans.
3. Keep Yourself Hydrated
Working out is synonymous with sweating profusely. Hence, you must make sure you are well-hydrated as the body is losing water. Proper hydration levels also ensure required energy levels for the body for a successful workout.
Make sure you are sipping water before, in the middle of, and after your workout.
Although there is no standard for the quantity of water required, but you must aim to consume water worth half of your body weight in ounces every day. Experts suggest drinking two to three cups of water a few hours before working out, in order to maintain hydration levels during workout.
4. Prepare Your Body With A Warm-Up
Would you prefer if somebody just pushed you off your bed, in an attempt to wake you up? You might get hurt and would be jostled, wouldn’t you?
Well, that is what a workout without warm up exercises feels like to the body.
Workout without a warm-up session is a complete no no.
Warm-up gradually increases the heart rate and blood circulation; this loosens the joints and increases the blood supply to the muscles thus, preparing them for strenuous physical activity and also helping them prevent injuries.
The warm-up session is also a good opportunity to help prepare yourself mentally for a gym workout.
POST WORKOUT TIPS
5. Cool Down and Stretch
Your body is continuously in motion while you are working out in the gym. After you are done with the exercises, abruptly bringing the body to rest will do more harm than benefit. Stretching proves a healthy option in such a scenario.
Stretching exercises are aimed to gradually bring the body to rest.
Stretching eases and primarily benefits the pumped muscles, and helps the nervous system relax and recover. It decreases muscle soreness and helps accelerate the recovery process.
6. Re-hydrate Your Body
As you work out and burn calories, the body sweats to cool itself down. If you do not hydrate yourself, you will end up losing unhealthy amounts of water from your body in the form of sweat and urine.
Proper hydration keeps the body temperature under check, and lubricates the joints, which further prevents injury.
7. Refuel Your Body With A Post-Workout Snack
When you work out, you do not only burn calories and lose carbohydrates, but also tear and work (sometimes over work) your muscles. Hence, it is important to repair the torn muscles and boost energy levels.
The anabolic window of the body lasts for over 30 to 45 minutes after a workout. It is during this time that the body looks for proteins and carbohydrates to replenish and recover glycogen in the body and build muscles. This is why it is critical to provide the body with the required nutrition.
A pre-workout snack is optional; however a post-workout snack holds more importance – it gives your body the much needed fuel to recover after a tough workout.
8. Post Workout Shower
Who doesn’t like a hot shower post working out in the gym; the hot water seems to ease the muscles and the body from aches. However, you should instead take a cool post-workout shower.
While working out, the heart rate increases and lactic acid builds in the muscles as they are deprived of oxygen.
Taking a cool shower immediately bring the heart rate and increase blood circulation, which in turn helps to reduce the recovery time for sore muscles.
Working out in the gym can cause small tears to the muscles, thereby causing muscle inflammation. A cold shower relives this soft tissue inflammation and the pain associated with it.
Now if you ask us the mantra to maximize the results of hours of working out at the gym?
“Warm up. Sweat it out. And cool down”
That’s all you need to do to make sure your body remains healthy.
– prepared by Soha Kala. Twitter : SohaKala
- Indian sports personalities like Saina Nehwal and Smriti Mandhana have shown us the true meaning of being bold and beautiful.
- There achievements have been an inspiration for women to rise.
Beauty and style have always corresponded with looks, but these Indian sportswomen have shunned such critics. With their style and achievements, they have told us that beauty is about the way you embody confidence and lead in life. Their accomplishments have inspired many Indian women to be like her.
1. Smriti Mandhana:
She is one the beautiful indian sportswomen
Smriti Mandhana is a 21-year-old Indian cricketer who currently plays for the Indian women’s cricket team. She made her Test debut in against England August 2014 and helped her team in winning the match by scoring 22 and 51 runs in her first and second innings, respectively. The sports personality came into the limelight after she scored a 90 against England in the group matches in World Cup 2017.
2. Babita Phogat
She is one the beautiful indian sportswomen
Babita Kumari Phogat, the younger sister of Geeta Phogat, is a 27-year-old Indian female wrestler and a gold medal recipient in the 2014 Commonwealth Games. The Haryana girl has won a silver medal at the 2010 Commonwealth Games held in Delhi, and a bronze medal at the 2012 World Wrestling Championships.
3. Deepika Pallikal
Deepika Pallikal is an Indian squash player, and the first one to break into the top 10 WSA rankings. She was honored with Arjuna Award in 2012 and Padma Shri in 2014. Her highest ranking has been World no. 10. Her current ranking is World no. 19. Apart from all her achievements, She is one the beautiful indian sportswomen.
4. Saina Nehwal
Saina Nehwal is an Indian badminton singles player, who is currently the World No. 12. She became the World no. 1 in 2015. Nehwal has won over twenty-one international titles. She after, Prakash Padukone became the only Indian player to achieve this ranking. Nehwal has represented India three times in the Olympics and won a bronze medal in her second appearance.
5. Akanksha Singh
Akanksha Singh is a 28-year-old Indian Basketball player and the current captain of the country’s Women’s National Basketball Team. She has been a member of the national women team since 2004 to till date. She has been accoladed with the best player in many national and state championships. During her captaincy at Delhi University, she won a gold medal in All India University basketball championship at Nallor.
–by Megha Acharya of NewsGram.
Somalia, September 12, 2017 : For the first time in more than 30 years, thousands of residents and fans watched a nighttime soccer match in Mogadishu, often described as the world’s most dangerous capital.
Thousands of fans enjoyed the event at Konis Stadium, which the international soccer organization FIFA recently renovated.
Although the match, the final of a citywide club tournament for 16- to 18-year-olds, took place under tight security, it was historic for the city, which has dealt with terrorist suicide bombings and anarchy.
After the match, in which Waberi beat Hodan 3-0, Mogadishu Mayor Tabit Abdi Mohamed said the city’s residents deserve security — and more than a nighttime soccer game.
“Tonight is clearly a historic night that our people, the people of this city, waited for for more than 30 years. I reaffirm that Mogadishu is secure and people deserve more than this,” Mohamed said. “You deserve every kind of entertainment and sports that people in other world capital cities get.”
Hassan Wish, the chairman of Mogadishu’s sports activities who organized the tournament, said they decided to hold the nighttime game to send a message that Mogadishu is on the road to betterment.
“To publicize and make it a significant signal to the city’s returning security, the match was held at a nighttime. It was broadcast live on several local television channels,” Wish said. “The city is back on its way to good old days.”
Stadium now a military base
The Somali Football Federation said the Friday night game in Mogadishu took the country back to 1988, when night games were played at the city’s main Mogadishu stadium. The stadium has been and remains a military base for African Union peacekeepers, which drove al-Shabab militants out of the city in 2011.
“We hope this will be the first of similar peaceful matches in our city. It is not the first for Mogadishu, but for me, I have never seen in my life a soccer game being played at night in Mogadishu,” said Dahir Osman, a 20-year-old resident. “I was born in a lawless capital and grew up all these years without witnessing such a hope-reviving event.”
The seaside capital is working to lose the label of “the world’s most dangerous city.”
The name was attached to the city after the collapse of the former central government in 1992, when a famine struck Somalia and political jockeying began. That led to a civil war and deadly armed violence spearheaded by clan warlords who entered the city.
Last month, popular Somali referee Osman Jama Dirah was shot to death near his home in the city.
“The city is enjoying a reviving peace, except for the infrequent al-Shabab terrorist attacks. Now, playing a soccer game at night means the city is rearing its beautiful head again,” said Aden Osman, a 58-year-old resident who has never left Mogadishu.
“I was born in this city and still live here. I have witnessed the best and the worst times of the city. But now, I see a reviving hope on the horizon,” Osman said.
Thousands of Somalis from the diaspora have been returning to Mogadishu over the past three years, opening new, Western-style restaurants along the beach. The buildings that have been destroyed by the bullets and mortars are now being rebuilt.
Many U.N. workers, who had been operating from Nairobi, the capital of neighboring Kenya, are moving back to the city, and some foreign embassies have reopened.
Since the collapse of Somalia’s central military government in 1991, Somalia sports have lacked an infrastructure, and athletes have been threatened by radical militants.
In 2006, the Islamic Courts Union, which controlled large swaths of the country’s south and central regions, which include Mogadishu, prohibited women from playing sports, especially basketball, labeling it as a “satanic act” against the principles of Islam.
The group also put restrictions on men and banned watching international soccer matches from televisions and designated cinemas, saying the men should spend their time on their religious responsibilities. (VOA)