What Should Do Before and After Workout




1 - It is important warm-up before performing workout by some gentle exercise that gradually increases in intensity because helps reduce your risk of injury and the aches and pains that come with exercise

also is important cool down after doing the exercise by slowing down your level of activity gradually and moves slowly for 5 to 10 minutes that helps your muscles to get rid of lactic acid which can build up during vigorous activity and reduce the hardening.

2 - You should doing stretching exercises for muscles gently so you do not get traction muscular and also get your muscles ready for a top workout.

3 - You should get massage session it is one of the most thing make you relaxing to improve circulation and remove shoulder , neck and joints pain.

4 - Taking a cold bath to reduce muscle soreness and injury prevention after intense training sessions or competitions

5 - There is nothing wrong with feeling tired during a workout you should listen to your body and take a rest in case feel tired during a workout.

6 - What you eat before and after a workout can make all the difference ,Pre workout foods should be high enough in calories to sustain the intensity of your workout, but the meal shouldn’t be large enough to slow you down, workout exercise consuming all your energy and you have to compensate it within 60 minutes after workout and Foods rich in protein like yogurt and peanut butter are great for muscle recovery

7 - Getting enough sleep after exercise because the body during sleep produces more growth hormone is responsible for repair and muscles growth.

8 - Fluid intake during a workout is just as important as food intake before and after a workout so compensate the fluids body lost during exercise and drinking water is the most recommended form of liquid for hydration ,fresh juices sports drinks, milk and tea can all count, too within 30 minutes from after exercise because the lack of fluids may cause you to a state of tiredness , fatigue, fatigue and headaches

9 - May lead intense training sessions or competitionsto tissue damage therefore athletic should eating enough amounts of antioxidants such as vitamin C and E and also more essential fatty acids such as Omega-3 (fish oil) and Omega 6 (herb borage and evening primrose oil), which protects from injuries resulting from repeated movement

Comments

Post a Comment

Popular posts from this blog

Insulin and leptin hormones

Insulin may be best known as the hormone responsible for fat and weight gain ,Insulin is secreted when you eat food, especially foods high in sugar, and it stores energy from food as fat in your body  There’s another hormone It’s called leptin is the hormone that allows your body to use the energy from fat.as you burn off unwanted body fat and your stored fat decreases  so your leptin level gets lower, which makes burning fat and losing weight more difficult.  Lower leptin levels also decrease your energy level making you feel sluggish and unmotivated to do much of anything.
Read more

How to Get Big Muscles

Image
Do you want to grow your muscles or increase rate of burning calories in your body ? so first you have to be aware that it can not accomplish in overnight ,as says bodybuilders & trainers , but this requires to follow 3 basic steps . The first step: Nutrition regimen A - Providing the percentage of calories in your nutrition regimen: for example, if you consume 2000 calories a day you should be increased to 2,500 per day. B - Eating protein enough so that helps muscle growth : you should eat protein by 1-2 grams per pound of the total weight of your body , for example, if you weigh 180 lbs you need to take from 180 to 360 grams of protein , which is also equivalent to the 6-12 ounces of protein per day . (Note: the ounce = 28 grams) C - Drinking sufficient amount of water : The body needs an adequate amount of water so that the rate of construction of the muscles rate is perfect, and here there is a simple equation very describes the amount needed by the bo...
Read more

Is Water Making You Fatter?

 Is  Water Making You Fatter? Water won't make you fat. In fact, not drinking enough water a huge cause of stalled fat loss. But... The plastics bottle  you drink your water and eat your food from can leach toxic compounds into your body that actually DO cause fat storage. It increased Estrogen harmones which is call female hormone makes It harder to build lean muscle tissue
Read more