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.

3 Ways to Prep Before Your Workout

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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.

 

Best Fitness Apps

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Looking to get fit? Well, you picked the right place to be. You don’t have to worry about paying insane training fees to do so either. Add these incredible apps to your phone to help you get on your way to a better fit lifestyle. Here are the top fitness apps to check out:

Nike+ Training Club

This app has an awesome amount of workout videos to try out. Even if you are a beginner and have not had a lot of training before, do not worry. This app has you covered. It has a great range of different exercises for you to perform and it will guide you through the entire process. Many people speak very highly of this app because they have been challenged during their workouts and have seen significant progress since using it. Download the app now and get in phenomenal shape.

Strava Run

Looking for a reason to run? Say no more. Download the Strava running app and you will be on your way to getting faster and being challenged while doing so. Everyone enjoys some competition, right? Well, you can a get chance to compete against other users who have downloaded the app as well because of the built in GPS tracker. The tracker monitors how far you are running and challenges you to try and beat your previous time. It also gives you an update how many calories you have be burned and how fast you are running. This is an awesome app and I definitely recommend you checking this out.

7 minute Workout

I am sure you are thinking to yourself, can I really get a good workout in 7 minutes? I know, I thought the same, but let me tell you, you get a great sweat afterwards. This is a great opportunity for people who do not like spending a long time at the gym because it is quick and you definitely see improvements over time. The workout consists of 12 high intensity bodyweight exercises, 30 seconds per exercise, and 10 seconds rest between exercises. Pretty intense, right?

Calorie Counter
If you are trying to maintain a strict diet by watching how many calories you intake everyday the calorie counter app is a great option. It can be rather difficult to decide how many calories are in certain foods, especially when you eat out. Well, the calorie counter made your life much easier. You have the ability to manually enter what you are eating and then you will get a precise count of how many calories your body is intaking.