10 things to do before, during and after each workout


If you are after training results, what you do in the gym is definitely important, but what you do before and after the gym is also important. While in reality, getting into the gym is the biggest hurdle, once you've acquired it, there are a number of ways to maximize the results you see from your workouts.

To see ASAP results, top trainers recommend doing this before, during, and after your workout.

"Wouldn't you try to drive 100 miles with an empty gas tank," asks Ali Haynes, owner and coach of The Barre Code Oak Park. "While sleeping, the body goes into recovery mode. Adequate sleep, including your muscle, benefits all body systems. Do you want to enjoy making a burpee? Get seven plus hours of sleep a night. “If you give your body a chance to recover, you can get back to it earlier – with all your attention and energy.

What you eat – and when – matters. "It's important to eat 1-2 hours before your workout because it adds to your workout," explains Lauren Manganiello, a nutritionist registered in NYC. “Your body needs sugar (or carbohydrates) to get energy during exercise. When training on an empty stomach, the body still seeks energy and eventually finds it by burning our muscle mass. Instead of burning muscle mass, you want to build it, even if your goal is weight loss. "So consuming a pre-workout snack can provide energy for a great workout, while also helping to maintain and build muscle."

It is important to prepare your body for the upcoming workout so that you can train to the maximum. "Dynamic warming raises the internal temperature, facilitates blood flow to the muscles, reduces the risk of injury and prepares your body to move well," says Kari Woodall, BLAZE trainer and owner. “Good dynamic heating changes direction and height and uses the whole body. Nor does it have to be complicated to be effective. Simple dynamic warm-up can consist of jumping, back and forth movement, sideways karyocosis, back and forth movement of bear movement, the world's largest stretching and short, high-voltage plank that ignites the core. You want to break a light sweat so that 5-7 minutes may be all you need. "

"Make sure you have a set of headphones and an energy-filled playlist," recommends Michael Piercy, a certified strength and conditioning specialist and owner and founder of The LAB. "These can be the key to the outside world bustling back, and helping you conduct the best workouts."

In a similar note: “Can you imagine an Olympic athlete practicing testing? Or by stretching through Instagram while browsing? Hey! Says Jess Glazer, a certified personal trainer and founder of FITtrips. "If you dedicate an hour to self-love in the gym, give yourself that full hour. Emails can wait, trust me. And if you want to listen to music on your phone, Glazer recommends putting it in airplane mode. "That way you won't be notified of a distraction."

"Breathe in sync with your workout," advises Ayesha Akhtar, personal trainer and ambassador for every mother on the team. "It seems obvious (hello, yoga), but stop monitoring your breathing habits the next time you jump, spin or die. Are you aware of your breathing habits? For example, during a dead truck, be sure to turn it on and off during setup when it is time to go to work. When I run, I like to breathe two noses through my nose, exhale two noses through my nose. Small changes in your breathing not only make you more efficient, but also build new neural networks in your brain, making the connection between your body and your body even more influential. "

"Research shows that there is a huge connection between our senses and our body," Glazer points out. "When you train, really train your muscles. Focus on your actual pushing, pulling, lifting, or lowering movements. “You can even use visualization techniques to help you conquer more complex exercises or difficulties. “Imagine the success, completion and growth of your movement,” Glazer suggests.

If you want to see real growth and results, you have to let go of your ego every time you walk into the gym. "Think about it for a moment," Glazer says. "Have you ever seen this big man in the gym lifting a ridiculously heavy weight, but pulling around in terrible form and looking like he was another rep leaving the stretcher? Yes, we all have! He lifts with his ego, not with his mind or muscles.

"A properly trained workout should be humble. Ask any professional athlete or sports expert if it's easy all the time. I promise you that they will all answer in the negative. It takes getting out of your comfort zone, raising one more replica, adding a little more weight, and even failing to see progress and growth. Form, function and technique are the cornerstones of safe and effective training. Master the foundation and then you can worry about building on it. "Improving your basic knowledge will only make you stronger and better in the long run.

"Take a few minutes to straighten, relax and breathe," says Woodall. “You walk all day in a stimulated environment. Training adds to this, so that the time it takes to relax your body and mind helps maximize your training results in the long run. You will avoid burns and injuries if you lengthen your muscles, move your joints and work in an unloaded environment after each workout. Then be sure to take a few minutes to lie down and breathe, as this is probably the only time you can do it yourself. "

After that, write down what you did before moving on to the next part of your day. What were the exercises, repetitions, weights and distances you performed? “It’s also a great idea to underline some notes as reminders; maybe something you worked on, how you felt, or whether there was pain during the workout, ”says Glazer. "Keeping a log helps you stay on track, see what you do next, where you're from, and whether you're pushing too hard or not enough. Not to mention, this is a great tool to look back on if you need a little motivation! Recording your training trip is a great way to track your progress. "

"Don't miss it, even if you're not particularly hungry or (if you're in a hurry) to come to work," says Glazer. "If you don't consume your body after a workout, you will starve it and reduce your results. After your workout, there is a 30-45 minute window as your body searches for carbohydrates and protein to replenish and restore what you have used up. If you don't eat after a workout, you're likely to starve in a short amount of time, which means you're likely to grab everything that's easiest, fastest, and typically cute. "

You may also want to consider eating potassium-rich foods after your workout. "It's the main mineral for muscle energy reference," Glazer explains. “Bananas are a great source of potassium, but also a simple carbohydrate. Eat them as usual, peanut butter or discard them after shaking. "

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