Wednesday February 21, 2018

Work It Out : Follow These 8 Easy Steps Before and After your Gym Workout Routine for Better Results

Here are a few steps that can help you maximize the benefits of a good work out!

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Exercise alone is not enough to keep you in shape. You will have to do a few more extra things before and after your workout to stay fit! Pixabay
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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.

PRE-WORKOUT TIPS

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.

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Being well rested not only energizes the body to exercise in the gym, but it also keeps the hunger hormones under check. Pixabay

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.

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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.

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Do not ignore a healthy pre-workout snack. Pixabay

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.

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It is best to begin your gym workout with a dynamic warm-up routine. Pixabay

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.

ALSO READ 7 ways to Stay Healthy during this Festive Season: Here is a List!

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.

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Stretching exercises are important. Period. Pixabay

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.

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You must keep yourself well-hydrated at all times. Pixabay

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.

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Health experts recommend you should take a cold shower after working out. Pixabay

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

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Copyright 2017 NewsGram

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Opt for these healthy habits for a healthy new year

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Opt for healthy living this New Year by following healthy habits.
Opt for healthy living this New Year by following healthy habits. wikimedia commons

New Delhi, Dec 27, 2017: As we get ready to welcome 2018, most of us also commit to being better versions of ourselves. Leading a healthier lifestyle usually tops the list, but it is also one of the toughest things to achieve.

To finally break that cycle of unfulfilled resolutions, commit to just a few healthy habits and cultivate them throughout the year. Stick with them for a few weeks, and you will start feeling so good that you will want to follow them for the rest of the year, says Dr Hariprasad, Ayurveda Expert at The Himalaya Drug Company. He recommends a four simple tips that you can incorporate this new year to finally become a new you.

Exercise daily: Promise yourself that you will spend a minimum of 40 minutes every day exercising. You don’t need to follow the same routine; just ensure that you work out every single day. This could be a great way to fulfill a second new year resolution of learning a new skill such as yoga or a fun dance form such as salsa. Exercising should be exciting, and something that you look forward to. Let it not become a chore. Simple forms of exercise go a long way in preventive care — they help reduce the risk of cardiovascular diseases and osteoporosis, alleviate depression and anxiety, and even boost mental alertness and confidence.

Get enough sleep: The function of sleep is to not only relax the body, but also rest and restore the mind. It is necessary to heal and repair your heart and blood vessels. Ongoing sleep deficiency has been linked to an increased risk of various health issues that affect the heart as well as kidney, and also lead to high blood pressure, diabetes, and stroke. While you can function for a while without getting the necessary amount of sleep every day, it will eventually take a toll on you. Commit to sleeping a minimum of seven hours a day while aiming for eight, and you will feel yourself getting healthier and happier in a short amount of time.

Go natural: This year, make long-term wellness your goal instead of just trying to solve the problem at hand. As per Ayurveda texts and modern research, Guduchi can significantly help in preventive care, as it is a great promoter of immunity, aids in the fight against respiratory problems, and helps you get healthier. The herb is rich in antioxidants, and including it in your daily life can help you achieve better health. Adopting preventive care by consuming appropriate supplements can help reduce the chances of facing health problems altogether, rather than simply resorting to curative care when it arises.

Drink enough water: If you want to keep the doctor away, eight glasses of water a day is the way to do it. Water is the fuel your body runs on; it is necessary to keep your body functioning well. Drinking enough water can help you with weight loss, detoxification, digestion, beautiful skin and hair, and even easy bowel movement. Work at this goal throughout the day and it will keep getting easier. There are many ways to achieve this goal. Download an app, play a game, or set a reminder, but ensure you keep reaching for that glass of water and hit that two-litre goal.

Take control of your health and life by cultivating these simple habits to ensure that you make the most of this new year. (IANS)