Anything we do in our life requires certain rules to follow, and so do our workouts. You can’t just break into the gym and start running from one training machine to another one. You need to prepare your body throughout the day, keep a special workout schedule while training and follow the right relaxation tips afterwards.
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Before the workout:
It is essential to drink water not only while doing your workouts but also throughout the day. It takes a couple of hours for your body to absorb the water, so you can’t just drink right before exercise. It is necessary that you stay hydrated all day long so make it a habit to drink at least 2 liters of water a day.
Protein is important to consume every day as it is one of the main sources of muscles growth and health. It is recommended to choose whey or soy protein for your successful cardio and strength workout outcomes.
3- Proper meal
It is especially important to watch after what you are eating a couple of hours before the workout. Avoid higher-fat meals for up to four hours before. It is better to eat something carb-containing like banana. It is able to boost your energy and fuel your body enough for the successful training.
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During the workout:
4- Pick a cardio exercise you enjoy
It’s no fun to exercise if you hate it. And you won’t keep it up for very long. Pick something that’s fun — running, walking, swimming, biking, hiking, rowing, stair master, and so on. After the initial phase when you’re getting used to exercise, you’ll start to have a blast and look forward to it.
5- Bring changes all the time
Don’t stick to the same workout routine for too long, or your body will adjust to the stress level and you won’t be getting an effective workout. For strength training, change your routine every few weeks. For cardio, it’s best to cross train rather than, say, to run every time.
6- Don’t over workout
People tend to be anxious about the results of their workouts. That’s why they all do one mistake – spending too much time of training with a maximum intensity. For the better outcome you must choose whether to spend up to 30-40 minutes working out with a high intensity or slow it down a bit but continue exercising for longer.
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After the workout:
7- Cool down
After each set of workouts and the whole training in general it is important to cool down and to help your heart to get back to its normal heartbeat. Along with that you will help your muscles rest for a while therefore not over straining them.
8- Do stretches
Stretch your muscles after each workout and in the end of training to avoid muscles fever. There is also one tip – make a hot bath and relax for 20 minutes. This will allow your muscles rest after workout of any kind of intensity and will reduce the time needed for your body to reload its energy.
9- Follow the plan
If you take all of these tips into account, the ideal plan would be to alternate 2-3 days of high-intensity strength training with 2-3 days of high-intensity cardio. You could get by with 4 days of exercise if you do them at high intensity.
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