5 Before and After Practices to Maximize Your Workout

If you’ve hit a wall in your workout routine, we know that you can beat it. But sometimes it’s not about fighting hard, it’s about fighting smart. You don’t always have to plow through that wall like an animal; maybe you just need to take better care of your body. Here are some tips to try both before and after your workout to maximize your potential:

1. Sleep well.

Getting enough zzz’s may be the single most important key to maximize your workout. A well-rested athlete is not only more energized, but also your hunger hormones won’t act out as much; therefore, you will be less likely to overeat after your workouts. Aim for seven to nine hours of sleep for maximum effectiveness.

2. Drink lots of water.

You probably already know how important water is to your general health, but did you know how integral it is to your workout routine? Good exercise leads to good sweat and your body will need to replenish what it loses. In one hour of exercise, your body can lose more than a quart of water, depending on the intensity and room temperature. Water also aids in energy as it breaks down muscle proteins and increases the amount of nutrients your body absorbs. It even plays a role in cushioning your joints and tissues so they remain elastic, increasing flexibility and reducing pain. For an extra boost, try a drink that is low in sugar and high in electrolytes.

3. Down protein.

Your body runs best on a slow burn. If you are a sprinter, sugar might give you extra power for a moment, but most athletes are looking for energy that lasts. Buy some protein powder and mix it into a shake just before you head to the gym. You can do the same thing after your workout. It’s actually more important to refuel right after your workout. Your body is in an anabolic state; in other words, it is looking for fuel to replenish glycogen stores and rebuild muscle. This can also be a great way to prevent feeling ravenous later.

4. Stretch your muscles.

Stretching both before and after a workout is an excellent way to prevent injury, decrease soreness and increase your capabilities.

Before your workout, stretching gives your body the opportunity to slowly raise its temperature, heart rate, increase its range of motion and prepare yourself for what you are going to do. The best pre-workout stretches are dynamic; in other words, you move through the stretch rather than holding it in place.

After-workout stretches are key to reducing the effects of DOMS—delayed onset muscles soreness. We are all familiar with the effects of DOMS—muscular pain, swelling and stiffness. You can’t get rid of DOMS completely, but stretching can definitely soften the blow and expediting your recovery process. Instead of dynamic stretching, try isometric stretching. Be sure to hold your stretches for at least 15 seconds each.

5. Warm up and cool down.

In addition to pre and post workout stretches, it’s important to start and end your workouts with light warm ups and cool downs. If you are about to weight lift, for example, jog on the treadmill for 5-10 minutes first. If you are ending a 5 mile run, try walking around the block a few times to lower your heart rate. This will give your body a chance to adjust to the changes in activity. If you start your workout hard or end it abruptly, you’ll not only wear yourself out quickly, you may even feel your body going into a state of shock; you might feel dizzy or start to faint. This is especially important to do after your workout. During intense workouts, metabolic waste products are lodged in your muscles, veins and lungs. These need to be flushed out before you rest.

Sometimes all it takes is thinking outside the box. What will you do to take your workout to the next level?

Carol also is passionate about health and fitness and stays active on her free time. She enjoys hikes and participates in multiple marathons. She loves learning to new tips on health and enjoys sharing her knowledge with her readers