Need a Post-Workout Routine?

We all tend to think about the ways we can prepare for a workout but we tend to neglect proper routine for what to do post-workout. There are many ways to get the best out of your workout with a proper post-routine. Utilizing these steps will keep your metabolism up, maintain hydration and keeping your body’s stress under control.

 

  1. Protein

Many think the post-shake is a bit excessive for the regular gym attendee but it does serve a lot of purpose for the body. Post-workout protein is dire especially when you also do not have a proper pre-routine that includes a proper meal. An average amount of protein to consume would be anywhere between 20-50 grams depending on your gender, weight, and where you are in your fitness journey.  

 

  1. Food

In addition to in taking some protein, food is another way to be sure you are maximizing your workout to the best of your ability. Eat some fruit like a banana to aid in your post-workout routine. It is naturally a great resource for potassium. The Potassium in your body gets naturally drained during an intense workout. So be sure to replenish nutrients after your workout. Even with Potassium, sodium and calcium are other factors that play a part in muscular energy. Bananas or potatoes are great sources of Potassium.

 

  1. Roll

Many beginners are unfamiliar with this concept of rolling out the body. This process is done by taking a dense foam cylinder and rolling out the muscles in the body. The reason for using a foam roller would be to improve flexibility, increase blood flow and circulation. It also helps with the soreness and pain felt after a workout. This process also just breaks up any general knots in your muscles that could create pain throughout the rest of the day.

 

  1. Rest

 

It is quite important to remember to relax in between workouts. You do not want to overwork your body either during or after your workout. Whether you chose to be through sleep or just relax, give your body a break to recuperate from the workout. Getting the proper amount of the sleep can really help with getting more energy into your workouts. It will also give you the energy you need for your next time at the gym.

 

These four factors can be the beginning of a great post-workout plan. It will help you maintain your longevity for a great fitness journey.

The Benefits of CrossFit

Many have heard of the latest workout craze of CrossFit but are not entirely sure of what it is and the benefits of it. This strength and conditioning program has had years of growing popularity in the fitness industry but is popular now more than ever. If you are interested in learning more about what the brand of CrossFit entails then you are at the right place.

 

What is it?

CrossFit, Inc. has been around since 2000. It was founded by Greg Glassman and Lauren Jenai to not only promote physical fitness philosophy but to also create a new genre of a competitive sport. This program is not for the weak-minded. CrossFit utilizes elements from Olympic weightlifting to gymnastics and many other facets in between.

It is practiced in gyms across the world in 142 countries across all seven continents. There are multiple aspects to CrossFit that make it so successful among users. They utilize “WODs” which stands for workouts of the day that vary the way you work your body.

 

The Benefits

  1. Time Efficient

The biggest appeal to CrossFit is the short amount of time it takes to get a full-rounded workout.  Within a timeframe of 15 to 20 minutes, you’ll be asked to complete as many rounds or reps of a specific area as you possibly can. Due to the increase of intensity and dedication to the moves, you will be burning more calories than a regular workout routine.

2. Intensity

Another big appeal that parallels with time efficiency is the intensity of the workouts. CrossFit is a fast-paced workout that can is crammed with non-stop movement. The concentrated burst of energy saves time and gets your heart and body pumping. It may only take a few routines like burpees or squats but it is the repetition and the time that creates the intensity needed for powerful results.

3. Increased Mobility

Due to the varied movements throughout Crossfit workouts, your body is getting well-rounded, full body exercise compared to working individual parts while the rest of the body stays stagnant. This program pushes you to activate all aspects of your body, not just the ones you want to focus on. As well, with CrossFit comes coaches that guide you through the proper ways to lift heavy items and correct form throughout sessions.

 

CrossFit increases many different parts of your fitness from stamina, flexibility, power, and endurance but also pushes you in your own personal fitness journey.

3 Ways to Prep Before Your Workout

Alex-Lakhanpal-Workout-Prep

Exercising the body is quite important but preparing prior to your workout is even more important. Setting yourself up for a great workout will lead to a more efficient time spent within in the gym or even before you go on a run. Here are a few smart choices to make before you break a sweat and burn calories.

Hydrate

Before your workout or exercise routine, drink two cups of fluid at least two hours prior. Drinking fluid two hours before your exercise gives your kidneys enough time to begin process fluid. Then thirty minutes before you leave for your workout, drink another 5 to 10 ounces of fluid.

Not only should you hydrate prior to your workout, you should make sure to drink water throughout your workout and after. Water lubricates your muscles and also prevents cramping during your routine.

 

Eat The Right Food

Fueling up before your workout is just as important as hydrating before your workout. 30 to 60 minutes before your workout is an appropriate time to eat a high protein and nutrient filled meal. Some great lean proteins to eat pre-workout include poultry, fish, and specific nuts. As well, complex carbohydrates like whole grains and fruit can be turned into energy that in return can be burned during your workout.

Healthy snacks like a chia pudding or protein smoothies are also great ways to ingest beneficial food without intaking too many calories. Whey protein also is a simple way to get more protein in your food for a pre-workout. Over-eating before exercising can cause cramping and stomach problems so be aware of how much food you are intaking.

 

Stretching

Warming up before a workout is also a smart choice before jumping right into long strenuous movement. A smart way to stretch would be to hold your stretches for more than 60 seconds. Static stretching does not do much for your body and can actually be less helpful during your workout. As well, not properly stretching before a workout can cause injury. A dynamic stretching routine 15 minutes prior to your workout can make or break the time dedicated to improving your body.

 

These are the basics for setting yourself up for a great daily workout. Hydrating, eating, and stretching as some of the simple ways to prep your body for improvement.

 

Stretching 101

Alexander Lakhanpal FitnessRecently, a video surfaced featuring a man doing a split between two chairs while lifting a 100 LB dumbbell above his head. While I don’t condone this practice by any means (this is extremely dangerous to do), it did a great job of showcasing the fact that it’s possible to achieve both strength and flexibility. Jukin Media uploaded the video that supposedly features a bodybuilder trying to raise awareness for, “Hardcore Stretching” by performing this unbelievable feat.

Although I have no advice for attempting what this man performed in this video, it is a great springboard for discussing the basics of stretching. There are two main categories of stretching : dynamic and static. As you can imagine, dynamic stretches involve movement whereas static stretches involve holding a position. These categories can be broken down further into the following subcategories:

Ballistic Stretching utilizes the momentum generated by the body or a limb in an attempt to force it beyond its normal range of motion. This type of stretching can often lead to injury – especially if you aren’t warmed up as it doesn’t let the muscles adjust to or relax in the stretched position. Instead, ballistic stretching cause the muscle to do the complete opposite and tighten up instead.

Dynamic Stretching involves moving parts of your body while gradually increasing the reach or speed of the movement, or both. Although both Ballistic and Dynamic stretching involve movement, the key difference is that dynamic stretching is controlled and gradual where ballistic stretches are neither.

Active Stretching or “static-active stretching” involves assuming a position then holding it with no assistance other than using the strength of your agonist muscles.The tension of these muscles in an active stretch helps to relax the muscles being stretched (the antagonists). Many of the poses in various forms of yoga are active stretches.

Passive Stretching or “relaxed stretching” or “static-passive stretching”involves assuming a position then holding it with a different part of your body, or with the help of a partner or aid. A split is an example of a passive stretch (in this case the floor is the “aid” utilized to stay in the pose).

Static Stretching – some people use the terms “passive stretching” and “static stretching” interchangeably, but others suggest a difference between them. According to those that see these terms as unique; static stretching involves holding a position whereas passive stretching is a technique in which you are relaxed, but don’t actively contribute to the range of motion.

Isometric Stretching falls under the category of static stretching. This type of stretching involves the resistance of muscle groups through tensing or contracting stretched muscles. This type of stretching is a quick way to enhance static-passive flexibility.
PNF Stretching is an effective way known to increase static-passive flexibility. PNF stands for proprioceptive neuromuscular facilitation. It is not a type of stretching. Instead it is a technique that combines passive and isometric stretches in a way that will achieve the most static flexibility possible. PNF stretching is often performed with partners and the combination of stretches usually involves the; hold-relax, the hold-relax-contract or the hold-relax-swing.

There is discussion over the best point in your workout to perform stretching. Most agree that post-workout is the best time to do a full stretch routine because your muscles are warm, but others contend that if you are doing a more restorative/realignment series of stretches, it’s critical to do this before your workout. Another factor that is important to consider is the type of workout meant to accompany your stretching. Because of this, make sure that you consult with your physician and a professional before starting a new routine to make sure that you maintain proper form and are doing the best thing for yourself.