Working out is hard, and it can be even more challenging when you’re trying to build a stronger body or recover from injury or illness. It c...
Warm up before working out
If you’re recovering from an injury, you might have to reduce the intensity or volume of your workouts. But even if you are 100% healthy, you should do a warm-up before every workout. A warm-up increases blood flow to your muscles, which reduces the risk of injury. It also improves your muscle contraction so that you can lift heavier weights during your workout. A warm-up can include light cardio, such as walking, for 5–10 minutes. It can also include dynamic stretching, which is a type of stretching that uses movements to help you open up your muscles. Doing dynamic stretching before your workout will not only increase your range of motion but also improve your performance in your workout.
Stretch after working out
We know that you’re probably not really excited about doing more stretching, but it’s essential. It helps to keep your muscles flexible and healthy. It can also reduce the risk of injury by increasing your range of motion. So, if you’re an athlete or if you do an intense workout, you should be doing a dynamic stretching before and static stretching after every single workout. If you’re not into exercising, you can also do static stretching after your workouts. Static stretching is holding a particular pose for a longer period of time to help you stretch out your muscles. A study published in 2018 found that doing the right kind of stretching after workouts can help you recover faster and reduce the risk of injury.
Eat enough protein
Protein is one of the essential nutrients that you need to build your muscles. It is recommended that you consume 1g of protein per pound of your body weight. So, if you weigh 160lbs, you should aim to eat 160g of protein per day. If you’re recovering from an injury, you might have to reduce the intensity or volume of your workouts. But even if you are 100% healthy, you should try to consume at least 1g of protein per pound of your body weight. In order to consume adequate protein, you can increase the amount of protein-rich food in your diet such as fish, meat, dairy products, and legumes. You can also try protein shakes between meals to get the right amount of protein.
Stay hydrated
Working out can leave you dehydrated and exhausted. So, it’s important to stay hydrated during your workout. You can rehydrate yourself by drinking at least 8 glasses of water per day. A study published in 2018 found that working out in a dehydrated state can affect your muscle function and performance. Another study published in 2018 found that drinking water before and during your workout can help you recover faster from your workout. So, make sure you stay hydrated during your workout. It’s important to take care of your joints while working out. While working out, your joints absorb a lot of impact and pressure. This can cause wear and tear on the joints and lead to joint pain or injury.
You can reduce the impact on your joints by doing exercises on a softer surface, such as a yoga mat or a rubber mat. You can also wear knee-padded socks or knee brace to protect your knees while working out. If you have joint pain or injury, you might have to reduce the intensity or volume of your workouts. Try to work out in a pain-free range and avoid overdoing it. Avoid bouncing or jerky moves while working out, as this can put more pressure on your joints. Wear knee-padded socks or knee brace while working out to protect your knees.
Conclusion
Working out not only helps you strengthen your muscles but also improves your heart health, blood circulation, and flexibility, amongst many other benefits. Working out exhausts your muscles and if you don’t give them the time they need to recoup, it will affect your performance in future workouts. In order to have optimum performance after working out, you need to warm up before working out, stretch after working out, eat enough protein, stay hydrated, and take care of your joints.
