NCAA and Professional Athletes Are Doing It, Should You? The Answer is Yes
It doesn’t matter if you work out two times a week or everyday, if you work hard, you’ll feel it. Any good routine includes a warm-up and cool-down. The overall outcome of incorporating this into your training will drastically change how your muscles perform and how sore you are later. The tips I composed below are seamless ways to perfect what you’re doing and keep you moving. No muscle fatigue and better performance.
One | Never undermine stretching
Like I mentioned above, always stretch. It helps get your muscles prepped for any form of exercise: cardio, toning, or strength training. This improves your routine because your muscles aren’t tight and restricted. They have more flexibility to move and it eliminates any painful knots forming leading to overall sore areas. If there are any areas that you are prone to injuries or are sensitive, include extra focus to aid your overall performance. This needs to be done prior to any form of working out whether it’s cardio based like biking, an easy walk, or a full 30 minute barre class. Make to pause the video if you are working from the home and the trainer is going right into the routine.
Two | Hydrate
So simple and so easy to forget. I am always working at drinking more water. I have to bring my water bottle everywhere otherwise I could go a whole day and not notice. Aim for 60-100 fl oz. From low to high intensity exercise, it is a huge disservice for your body when you aren’t drinking enough. I almost find a huge boost of energy from being hydrated, especially when I’m pushing through a more challenging session. Still sweating past your workout? EPOC or Excess Post Exercise Oxygen Consumption. The body is trying to restore and definitely still burning. This is the perfect time to cool down and hydrate. Your form, actions, and recovery will be better instantly.
Three | Correct form
There is no activity where the form doesn’t matter. Weights, resistance, or toning all require proper form. While the main purpose is to get results, this also allows you less post workout problems and assures no long term issues. For me personally, I have to maintain the absolute best possible form when focusing on lower body because of my knees. I notice an immediate difference, experience pain when going through the set, or will be sore after if I don’t. It should be followed with any and all exercises, both body weight based and ones that include equipment. Any trainer will say this over and over.
Four | Foam Roller
Forget the weights or yoga mat, this is one of my favorite fitness essentials. Foam rollers are a must-have for anyone that trains multiple types a week and does a variety. I can not tell you how many times I have turned to this piece because of knots or tightness in one area. This is a reasonable alternative to the massage guns or leg boots. I love that more trainers and programs are using this when they create a stretching routine. You can use it pre and post set or on a rest day. The key is to go over the different muscles groups slowly and rest for a few extra seconds on certain spots that could use a little bit more. It does hurt a bit, but it makes a major difference. A tennis ball against a flat surface or the wall for upper body also helps.
Five | Listen to your body
Whether it’s because you still genuinely want to be active that day or you don’t want to interrupt your schedule, this one is important. Shift your focus. Take a walk, jog, or run and customize it to what you want (time, miles, ground surface). Play sports if you can, swim, or incorporate your pets into the activities you are doing. Try different activities that can be easy up to a sweat session like yoga sculpt, ballet, or barre. This keeps your body shocked, so you will sculpt and burn. Most importantly, it keeps your inspiration and motivation shocked and having a good time. Listening to how your muscles feel keeps your performance elevated and doesn’t affect your goals.