A few pre- and post workout tips …

Ready to hit the gym for today’s workout?

Are you sure?

It shouldn’t be (and doesn’t have to be) complicated to show up at the gym ready for an effective and efficient workout, but for many their workouts are anything but effective or efficient.

It’s not hard to start and finish a workout well. Let’s touch on some simple tips for pre- and post workouts:

PRE- WORKOUT
Make sure you’ve had the sleep necessary for an energetic workout. If you have a poor sleep pattern, you’re robbing yourself of the energy needed to maximize the results of a workout, or even to get through a whole workout.

Talking about energy, don’t attempt a workout on an empty stomach. That doesn’t mean you should sit down for a meal shortly before starting a workout, but it does mean you want to make sure you have the energy needed for a workout, something partly supplied by adequate nutrition. This might mean you need to have a healthy snack an hour or so before a workout to help energize you through your workout.

Hydrate. Americans are especially bad about not keeping themselves adequately hydrated, but you definitely do NOT want to launch into a workout that will get you sweating quickly while already lacking hydration. Make sure you’re well-hydrated before you begin a workout and continue to hydrate throughout the workout as needed.

Dress for success. No, that doesn’t mean show up at the gym ready for a board meeting, it does mean select clothing and shoes proper for a physical workout. That means lighter, non-restrictive clothing that allows full functionality in a variety of physical exercises, and appropriate athletic footwear.

WARM UP FIRST! Don’t launch into your workout “cold,” take a few minutes for a simple, dynamic workout that warms your muscles and prepares you for optimal energy during your workout routine. Starting cold will directly impact (reduce) your initial exercise efforts.

DON’T stretch “cold” muscles prior to a workout, that could lead to an injury. If you insist that you absolutely must stretch before working out, do your homework regarding safe “cold muscle” stretches — the key is to warm up before stretching so you aren’t stretching “cold” muscles.

And here’s something you really need to make sure you do: SHOW UP WITH A FULLY DEVELOPED WORKOUT ROUTINE. Many people don’t, so they waste a lot of time at the gym, which is the fastest way to discourage themselves regarding regularly working out.

Just have a plan.

Let me give you an example of a real story I witnessed at the gym last night. A fellow who was at least middle-aged showed up at the gym and started his time of exercise on an elliptical machine … while wearing a weightlifting belt.

At no time did he need the weightlifting belt.

Leaving the elliptical machine, he began to roam around the gym. He looked through the window at who was playing basketball. He sat on a machine for stretching, having no idea what he was sitting on. He then walked over to a row of weights and began doing curls with a couple dumbbells … with terrible form and technique.

He had NO idea what he was doing, what he should do, or what could be done. So, not long after this he left the gym.

He came to the gym without a plan.

People who do that soon quit … not just the gym, but the idea of getting physical exercise. Don’t discourage yourself that way! There’s a wealth of information out there to help you quickly (and without cost even!) get great information about how to exercise correctly, effectively, and efficiently, and even get whole workout regimens for any muscle group you want.

POST WORKOUT
Hydrate! yes, we’re back to that! if you’ve broken a good sweat, and kept sweating through your workout, you want to make sure you hydrate yourself well following a workout.

Cool down before quitting. Cooling down after your workout allows for a gradual recovery of pre-exercise heart rate and blood pressure.

Stretch. NOW is the right time for a good stretch routine.The body produces lactic acid whenever you exercise, which contributes to sore, achy muscles. Stretching can help reduce the accumulation of lactic acid throughout the body. It also relaxes tense muscles. Stretching in the correct way can limit the strain on your muscles and joints. It will help your muscles stay flexible and toned. This will ultimately reduce the chance of injury after exercising.

I shouldn’t have to suggest this, but do shower and change after a sweat-inducing workout. Yes, some people really do need that suggestion!

Happy workouts!

Scotty