Working out can only get the results you want when you are well informed about the do’s and don’ts. The key is to push smarter, not harder. Workout practices are varied, but here’s a list we’ve compiled – for any workout – to help make every drop of sweat worth it.
PRE-WORKOUT
Food for Fuel: You’ll be amazed at the wonders of eating right before your workout. Although fasting is known as the fastest weight loss method, training on an empty stomach is not recommended. Researchers at the University of Bath found that men who ate a meal before their workout burned more carbs in general and also had an increased metabolic rate.
It also doesn’t mean you can overeat. A light snack consisting of a mixture of carbohydrates and proteins is suggested about two hours before you start training.
Hydration for regulation: Hydrating 30 minutes before your workout is essential because water regulates your body temperature and the fluids in your joints. However, overhydration will make you feel bloated, which will weigh you down. Therefore, the effective way is to hydrate in small amounts and avoid hydrating too early before training.
Less Stress: Go into your workouts with a clear mind. Stress will only distract your attention and prevent you from maximizing your gains.
Gentle on Stimulants: Stimulants like caffeine can energize you and improve your performance, but if not consumed in moderation, they can increase your heart rate, making you jittery and anxious.
Warm up, don’t stretch: Stretching can strain cold muscles and lead to injury. Instead, opt for a warm-up like jumping rope or jogging. They will prepare your body for the intense physical activities that await you.
POST WORKOUT
Static stretching: Static stretching is the stretching of a muscle to its furthest point for approximately 15-20 seconds. Just because pre-workout stretching isn’t recommended doesn’t mean you can’t stretch completely. In fact, post-workout stretching can cool your body down.
Hydration for Restoration: It’s just as important to hydrate pre-workout, as is post-workout hydration, to replace water lost through sweating.
Foam rollers on painkillers: An intense workout can leave your muscles sore, but that shouldn’t encourage you to give in to painkillers. Painkillers can be dangerous to your health if taken for a long time. Try a foam roller instead: a lightweight cylindrical foam known to relieve muscle soreness.
Stay in sweaty clothes: Change your sweaty clothes as soon as possible after training to prevent fungus and acne.
DON’T WASTE YOUR TRAINING: Staying in shape requires strong willpower, which requires staying away from temptations like a perfect piece of chocolate cake. These sweet, sneaky temptations may comfort you temporarily, but wash away all your hard work and make you feel guilty later. Therefore, watch your calorie intake and enjoy your food in moderation.
Photo: LS Archives/Sazzad Ibne Sayed
