Ol’ Scratch here loves the gym, but between work, home, and runnin’ from predators, I can’t have a long workout every day. I suspects that many of you Rock Heads have the same problem. So I’m gonna show you how to make the most out of your workout.
Eating before the gym make sound odd, but remember you’re using lots of energy exercisin’. Most of this meal should be complex carbs – such as fruit, veg, whole grains, and pre-workout shakes. These take longer to convert to glucose and will keep yer sugar levels from suddenly dropping. I prefers bananas. The potassium in them helps to maintain yer nerves and muscles. The rest of the meal should be low-fat proteins. Also, base the size of your meal on the length of time til ya exercise. The sooner it is, the less ya should eat.
Drink lots of water durin’ the day! Ya will be losing fluids and a glass right before ya leave won’t do it.
Many think of stretchin’ as the same as a warm-up, but to get the best workout, stretchin’ needs to be separate. After yer warm-up, spend 10-15 minutes stretchin’. This will increase the effectiveness of yer workout and decrease the chance of injury. Just don’t stretch til it hurts; that’s too much.
Physically write them out so you can refer to them when your motivation is faltering or if you just need a little boost.
Researchers at the University of British Columbia and the University of Otago in New Zealand found that a 15-minute warmup at an intensity of 60 to 70 percent of your full capacity improves your range of motion and enhances your anaerobic performance.
Within 60 minutes of yer workout, eat a some protein. Yer muscles to recover. An immediate protein meal or protein shake can increase recovery by up to 60%
Ya also need to replace glycogen and fluids lost during exercise. Besides fruits and vegetables, ya can also use post-workout bars and supplements. Just keep a 4:1 ratio of carbs to protein.
One study published in Medicine & Science in Sports and Exercise found that active recovery immediately after yer workout supports recovery and reduces muscle lactate levels faster than complete rest. Add some gentle exercises and stretches at the end. After that, rest and get a good night sleep. Yer body needs time to repair and recover from an intense workout.
Just follow ol’ Scratch’s tips and you’ll find yourself benefittin’ more from yer workout.