It is important to exercise on a regular basis if you want to maintain your overall physical and mental health. There are so many benefits that prove this claim. Regular exercise makes you feel happier, helps you lose weight, increases your energy levels, helps you in preventing some chronic diseases, etc. A good thing with working out is that you can adjust the type of exercise to your needs. You don’t have to go to the gym if you don’t like that kind of environment. You can just work out at home or engage in any kind of sport you like. The possibilities are countless, so make sure to find something you will enjoy.
However, you need to follow some rules if you want to maximize the effectiveness of your workouts. Here is a list of things that might help you with that.
It is a fact: if you don’t sleep well, you will not be able to perform well at the gym. Your body needs rest between each training session, and if you don’t provide it a good 7-hour sleep, it will not be able to recover properly. This means that your sore muscles will not have enough time to heal and your brain will not have enough time to recharge.
Some of the processes in the human body happen only during sleep, like human growth hormone release and protein synthesis. The first one is important for regulating bone and muscle growth and fat and sugar metabolism, and it is most prominent during deep sleep. The latter one facilitates protein synthesis during sleep if you consume protein just before you go to bed. So, make sure to sleep well in order to maximize the effect of your workouts.
If you want to get the most out of your workout, you need to fuel your body properly. Your workout routine is worthless if you don’t have enough energy to do the job. If you often feel tired and you lack the energy to do a proper exercise, try to think about your nutrition.
Cut out all the fast food and soft drinks and fill your pantry and fridge with some seasonal fruits and vegetables. A smart and fun thing to do is to start learning how to cook. It will help you eat healthy and control the amount of calories you are taking in. Make sure to consume some complex carb foods like brown rice or 100% whole wheat bread, not more than two hours before the workout in order to gain enough energy for the training. Also, bring some protein bars or whey protein shakes for during and after the training to enable the muscle growth.
Vitamins and Minerals
Besides a healthy diet, it is recommendable to consume some supplements in order to provide your body with some extra vitamins and minerals. Make sure your body has enough iron, magnesium, vitamin C, selenium and other nutrients in order to maintain your health, build your muscles and burn fat. You will get the most of them through a balanced diet, but an intensive workout regime leads to an increased need for vitamins and minerals.
Taking CoQ10 capsules is a smart choice if you are looking for some additional energy boost. Although everyone has this compound in their body, the amount of it reduces dramatically when you reach the age of 20. The list of its responsibilities in your body is very long. The most important is its irreplaceable role in the generation of ATP. It carries protons and electrons, which is a fundamental process in the creation of ATP. This compound is essential for processing fats and carbs into energy, so make sure to maintain the optimal level in your body.
Warming Up and Stretching Out
Your body needs to adjust to training before you start with intensive exercises. Dedicate at least 10 minutes at the start of every training to warm up and prepare your body for the intensive workout. First you have to stretch your muscles and tendons to become flexible and moveable. Then speed up your metabolism and rise your heartbeat to warm up your muscles and start burning fat. Start with some warm-up exercises and then move on to the treadmill or the bike for a 15-minute cardio session.
Your body is tired and your muscles are sore after a good workout, but you need to stretch while your body is still warm. Your muscle tissue is tight and it needs to be stretched right after the training in order to restore its flexibility and prevent cramps. You will notice how stretching is beneficial at the end of every workout if you skip it once. You might experience some unpleasantness like muscle pain, cramps, muscle strain and reduced muscle elasticity.
It is not necessary to work hard, but to work smart. There is no point in spending hours in the gym if you can’t see the results after some time. Sure, progress is slow and you need to be persistent, but it is important to know that you can do something about your way of life to maximize your workout effectiveness. If you are not sure how to accomplish that, follow these rules and soon you should be on the right path.