Most people are focused on the actual workout when it comes to fitness and don’t really think about what comes before and after it. There is no doubt that regular workouts can give your body’s fitness level a boost and also enhance its ability to fight illnesses and infections. However, the pre and post-workout habits are equally important, as the time you spend on working out. This is particularly true if you are doing weight training for toning and building muscles. If you want to get the most out of your workout, you need to ensure you are not doing that could stand in the way of your goals and put your health at risk.
Ido Fishman suggests that you abide by a few do’s and don’ts to ensure the efficiency and success of your fitness program. What are they? Let’s take a look:
What to Eat
Do’s: Energy is a must for your body to build muscles, so Ido Fishman suggests that you eat right at least an hour before your workout. Bananas, apples, fruit smoothies, eggs, oatmeal and porridge are all good options. These foods are rich in protein and fiber, which means they give fuel and energy to your muscles.
Don’ts: Avoid eating and drinking just before the workout. As per Ido Fishman, you will be weighed down by a heavy meal, or even tons of water, which means you will not have enough energy. It is best to eat two hours before the exercise to get the most energy.
Do’s: Always do warm-up exercises before you start training. Experts like Ido Fishman will tell you that this can prepare your muscles and you will not cause any injury by overstretching them.
Don’ts: Stopping immediately after an exercise will lead to an increased chance of injuries or cramps. Therefore, don’t forget to cool down once you are done exercising because this will help you in bringing down your heart rate and breathing the right way.
Do’s: It is also a must for you to make some time to relax between exercises. Ido Fishman says that your muscles need to heal and grow, which means you shouldn’t do a series of exercises in a go. Taking a small break between exercises is highly recommended.
Don’ts: Never forget to rest because this is an important element of an effective training routine. Skipping this can lead to unwanted muscle strains, injuries and fatigue. If you feel deprived and stressed, you should pay attention to your body and give it time to heal.
Do’s: Consider your personal goals, your physical condition and other factors when you are planning a workout. It is not necessary for you to have a complicated routine in order to get good results. In fact, Ido Fishman suggests that you consider your lifestyle as well as your personal likes and dislikes when you are coming up with an exercise program. This can help you devise something that you can stick to in the long run.
Don’ts: Many people follow the same exercise constantly because of which they fall into a rut and become bored. This can often be demotivating and drive you away from exercise. Therefore, it is better to switch things up every now and then to keep things interesting and also to challenge yourself. Ido Fishman says that you should not hesitate in making some changes after a while, but this doesn’t mean that you try and overdo anything. Take it slow and spice things up gradually to get results.
Along with these do’s and don’ts, you should also remember to maintain proper hygiene, invest in good workout clothes and don’t get competitive. In fact, it is a good idea to get yourself an exercising buddy because they can hold you accountable and can also give you the motivation you need for sticking to it.