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What you should do before and after training for the best results

When it comes to your fitness routine the time you spill out in the gym gets the recognition it deserves – but it should not be. Knowing what to do before a workout and what to do after a workout will help you know exactly how to optimize your routine to influence your progress and results.

"Training is actually the simplest part of a fitness routine," says Jay Cardiello famous coaches and Gold's Gym Fitness Institute member. "Whether you're running, jogging, lifting weights or doing crossfit ̵

1; one hour is only four percent of your day, and you can not do the remaining 23 hours [make that more important than]."

Things like good nutrition and sleep quality is also significant, and intelligent rituals before and after training can ensure that you recover properly, recharge your batteries and with each one Crush training. Here are the 10 things that should definitely be part of your fitness if you want to maximize your results.

Before Training:

1. Make sure you get enough good sleep.

"The most important task in a fitness program starts the moment you go to sleep – all the magic happens here," says Cardiello. When you are rested, you are not only enlivened by every burpee or sprint, but also keeping your hunger hormones in check . So do not undo your efforts in the gym by eating too much the rest of the day. 19659007] "Whatever I train with, they do not come to the gym if they do not sleep for seven hours," says Cardiello. "I tell them to go home." (Whoa.) If you can not do seven, try at least six and a half hours, he says – he recommends setting his limits with their electronics at bedtime so that the light does not keep them awake. A good night's sleep is very important after training – then the muscles can really recover.

. 2 Hydrate, hydrate, hydrate.

You already know that drinking H20 is crucial for overall health but it plays a particularly important role in a fitness routine – when you sweat it out, you need to make sure your body is properly hydrated as you lose water. In addition, hydration ensures that your energy is where it needs to be, says Cardiello.

"Just look at the parallels between oil in a car and water in a body – a car can not run without oil The body can not run without water," says Cardiello. You should drink it before, during and after a workout.

Although the exact water requirement varies from person to person, he recommends to aim for half a bodyweight in ounces a day (if you do so) weight 150 pounds, try getting in 75 ounces). If your urine is dark, it probably means that you have not hydrated enough. Here are easy ways to drink more .

. 3 Grab a snack.

If you really do not feel a pre-workout snack you do not have to force food in time, but do not ignore your body if you feel like fueling. "If there is no food, there is no energy," says Cardiello. He suggests a piece of toast with almond butter to get you started. The sweet spot? "I do not want you starving, but I also want you to not feel full."

. 4 Make sure you wear the right clothing and footwear for your workout.

Being able to move, jump, run, stretch and take on specific poses and poses is not just about your athletic ability or your ability to move and be flexible. It's also about having the right equipment for the job. You may not be so interested in the Sports Bra you choose for yoga, but to run it requires a highly effective. Wearing the right sneakers in the long run means much more comfort, which translates into better endurance and a more comfortable workout. There is nothing worse than arriving at the gym or opening the door, only to find that you feel a little (or much) uncomfortable. Before you go out the door, pass by once and make sure you are properly equipped. Check out the Leggings Shorts and Sports Bras that SELF editors loved so much that they won the SELF Fitness Awards. More winners (and more clothes to choose from!) can be found here .

. 5 Work in a dynamic warm-up.

Skipping your warm-up is definitely a no – even if your workout is only 10 minutes long . "[The warm-up] is designed to give your body the ability to raise your body temperature, increase your freedom of movement, and prepare yourself for what you are about to do," says Cardiello. It also reduces your risk of injury if you get involved in your training instead of jumping directly from hibernation to hard work.

As you increase your range of motion, you can get the most out of your workout because you will be able to recruit more muscle during an exercise (for example, if you dive deeper into an area, you need to use more muscle). , This is done by a dynamic warm-up which essentially means moving through stretches that are not captured. (Here's a five-minute dynamic warm-up to try.)

After training:

6. Stretch it out.

Use static stretching to cool and reset after exercise. "Cooling puts your body in a resting position – the way you went to the gym is the way you want to leave," says Cardiello. Stretching may also be beneficial for joint flexibility and range . This is the opposite of the stretching that you perform when warming up – after exercising, keep your stretch for at least 15 seconds, says Cardiello. (Here are some cool-down tracks to try .) And since the muscles are best stretched when they're warm, you definitely do not want to go straight from your workout to a sitting position, like in a gym Desk or in a car.

. 7 And use a foam roller.

Expert opinion (as well as some preliminary research) Foam Rollers can help you recover from exercise and possibly increase your range of motion. Experts also recommend it to minimize post-workout pain, which is reduced by increasing blood flow to the tissues you used during exercise. Regular (and proper) rolling of the foam is a great way to speed recovery.

. 8 Stock up on post-workout nutrition.

A pre-workout snack is more optional than a post-workout snack. It is essential to give your body the fuel it needs to recover from a heavy sweat. After a strenuous workout, the body looks for carbohydrates and protein to replenish glycogen stores and rebuild muscles. Therefore, it is important that the body gets the nutrition it needs for a timely recovery, and can not leave you later. And nobody likes to be hungry and tired. To make things easy for you, pack one of these snacks after training in your bag. Or, if your gym offers it, "order your shake in advance and pay in advance, so if you go to your car or the street, you can just hand it over to you."

. 9 Log your workout.

If you track what you've done every workout, you can challenge yourself every time you exercise. This is also a great way to make sure your exercise routine gives you what you want. You can look back every week on what you did and how you felt about it, and decide when it's time to do something heavier or faster, or to do a few repetitions, or maybe, when it's time to slowing down a bit easier After a few weeks or months, look at all the time you've invested in and look at the progress you've made and patted your back.

10th Think of a cool shower, especially if you have been training in the heat.

The proof for immersion in cold water when doing something very useful after a workout is not rock hard; it is by no means a guarantee that a cool shower after training will make you recover faster or prevent you from having pain after training. Ice baths after a particularly hot workout or overheating of the athlete, however, seem to be helpful. Some researchers also say that chilled water therapy can contribute to the perception of recovery, which in turn actually promotes recovery. If you're overheated, a cool shower will help bring your body back to baseline. And if you are one of many people who believe that a cool after-work shower will make you feel better mentally and / or psychologically, then you should consider it as part of your after-work ritual. You do not have to jump into an ice bath like the pros; Just turn the shower temperature lower than usual.

Ensuring that your body is warmed up, trained and properly cooled can maximize the results you are working towards. Cheesy as it may sound, Fitness is a lifestyle that does not begin and end with your actual training.

You also may like: 9 simple stretches for tight hips

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