Working out is important to ensure that your body is in its best condition. It also helps you to stay healthy and fit, preventing a sedentary life. However, you should understand that it can only be effective if you know what you’re doing.

Some people who fail to do so end up hurting themselves more than improving their quality of life. To prevent more mistakes, here’s a helpful guide you can follow before and after exercising for the day.

Before Working Out

Some problems in working out stem from not knowing what to do and feigning ignorance of their actions. The best way to save yourself from this is to learn how to improve your condition once you start working out.

As such, you must first do the initial routine, including the following:

Plan Your Routine

Planning everything is the best way to be aware of your day’s goal, which will help you focus on what needs to be done before your session ends.

Also, making a plan will help you be certain that you’re making the most of your exercise session and helps you be more accountable. You can do this by mentally preparing yourself or taking notes through an app or pen and paper.

Other people love to plan out their days depending on what they’re aiming for this particular day, like leg day and the like. Take note of the desired sets, reps, and the machine if needed. Also, don’t forget to be mindful of your rest to complete the plan.

Never Skip Your Stretching and Warm Up

One rookie mistake you can probably make is to skip your necessary stretches and warm-ups, which might only send you to the clinic for injuries or pulling a muscle. Your muscles are made from tiny fibres, and exercise can strain them, resulting in microscopic tears.

Although this can be inevitable sometimes, you can help yourself by stretching before your exercise. It’s because stretching will allow your muscles to loosen up and be more resistant to the possible impact of your workout, which means decreased chances of injury.

On the other hand, warm-ups will help increase your heart rate, which also means increased blood flow to the muscles. It dilates your blood vessels, which help to pump blood easily, which decreases the strain on your heart once you start to perform the primary routine.

Eat Your Snacks and Shake

Although a meal is the best way to fuel yourself, grabbing a snack significantly helps when working out. Thus, before you exercise, ensure you’re doing so without an empty stomach. Consider consuming foods that will give you enough energy as you exercise, like carbs and protein. There might be arguments about protein sources lately, like the Nut Protein Debate, so it’s important to research on which one works best for you.

Consuming protein before your workout provides longer bouts of exercise and helps improve the recovery process. That’s also why people who work out drink protein shakes to help them perform their routine. However, you should consider the importance of Understanding Protein Absorption Limits before consuming anything.

After Working Out

After working out, you may think there’s nothing else to do but rest. Although this is mostly true, to better maximise your workout session, there are a few things you also need to consider doing.

After Workout Stretching

Stretching isn’t only for pre-workout routines but for post-workout as well. It’s because as your muscle cools, it contracts, which may cause soreness after exercising.

You might want to help your body return to how it was before you started, and the best way to do this is by stretching them out. This is done so that the muscle can relax the tension from the exercise and help increase and build your range of motion.

Consider doing isolated stretches and focus on holding each stretch to go deeper. Don’t forget your upper back and your inner thighs as well, especially since many people often forget these areas.

Refuel and Hydrate

After working out, you probably have already burned off most of the carbs in your body, which can also make you feel more tired after an exercise session. Refuelling yourself with good food is the best way to improve your energy. As mentioned, you should still be mindful of what you consume.

Some people skip this part, especially those who aim to cut some weight. However, you should remember that you’re eating to refuel yourself and help your recovery. So, to do this without any concerns, focus on eating healthy and nutritious foods instead.

Consider Getting a Cool Shower

After you’ve rested from exercise, taking a cool shower helps you feel more relaxed. It’s especially important if you’ve been working out during the summer or in a hot place.

A cool bath will prevent you from overheating and help your body return to baseline. Although there are no scientific claims about its effectiveness in helping ease soreness, what’s better than getting a cool shower after a hot and tiring workout anyway?

Final Thoughts

Working out is essential in life but can do more harm than good if not performed correctly. Fortunately, this article has listed some things you should remember and keeping up with them would help you significantly.

Consider not skipping them but ensuring they are part of your routine as you work out. Depending on your workout style, you can remove and add a few more things, but ensure that it’s for your own good.