We will not open America if we say: in order to enhance the effect of exercise in the gym, you first need to thoroughly prepare for training – and, as it turned out, not only physically, but also emotionally. You probably know that properly warming up your muscles can help prevent injury and make sure your body is ready for the challenges ahead. But many of us forget that not only muscles need to be “warmed up”, but also our minds. How to get the most out of your fitness session?
MAKE THE PERFECT PLAYLIST
Often we do not think about such an important point as the right music for sports. And in vain! After all, a thoughtful playlist will help set the pace and intensity of the entire workout. Favorite songs and melodies are a great motivator that improves your mood and makes you move involuntarily. We give a tip: we swing the press to the old hits of Madonna, and the buttocks, of course, to Jennifer Lopez.
MAINTAIN HYDRATION LEVEL
We all know that maintaining adequate fluid levels in the body is necessary for several reasons. And if you really want to stay healthy and fit, then you need to do this throughout the day, and not just before fitness. The fact is that if you do not drink enough fluids, then your energy reserve will run out very quickly. At the same time, it is also wrong to drink water by force, so if you kept hydration in the right way all day (moreover, it does not have to be water!), Then in the evening you can no longer worry about the amount of liquid you drink.
The rule is very simple – drink every time you feel thirsty. Including before, during and after training. By the way, in everyday life we often confuse thirst with hunger – the fact is that the same parts of the brain are responsible for both sensations. Therefore, if you have “sucking in the spoon”, try to take a few sips of water for a start and, if this feeling persists, start eating.
DO A DYNAMIC WARM-UP
Pre-workout active stretching differs from static stretching in that you are in constant motion, rather than fixing certain body positions by stretching the muscles. First, in this way, you knowingly set a certain rhythm to your heart; second, you create a much greater amplitude and range of motion. Create a mini-program for dynamic stretching depending on which muscle group you plan to work on especially intensely. This can be, for example, jumping with high knee lifts or all kinds of hand rotations. By the way, the famous plank can be done before the main workout, and not just in the process.
SWITCH OFF MOBILE PHONE
It is necessary to turn off mobile phones not only in the cinema or theater, but also before the start of each sports session. Rather than focusing entirely on class, just one glimpse of the 21st century black holes – social media Facebook and Instagram – can gobble up almost the lion’s share of the time allotted.
Make it a rule that for 20-30 minutes that your activity in the gym lasts, you do not look at your phone or, even better, lock it along with your things in a locker. We know that this can be more difficult than doing 100 push-ups, but your body will certainly thank you for the increased attention.
GIVE YOUR BODY THE FUEL YOU NEED
But with regard to food before training – there is no universal formula – everything is too individual. Professional trainers can eat 10 minutes before class and feel great, while for the average person, an innocent apple half an hour before the start can revolutionize the stomach. It should be admitted that the optimal snack is considered an hour before the start.
But try different eating patterns and determine what is best for your body. Be sure to include protein and complex carbohydrates in your pre-fitness menu. Excellent fuel is oatmeal with almonds or brown rice rolls with avocado and cucumber. A favorite trick of bodybuilders to get an instant energy boost is to suck on a few slices of an orange.
If you’ve spent the night tossing and turning in bed or doing urgent work, you’re more likely to not only do an unsatisfactory workout, but skip it altogether. Sweet sleep has the opposite effect, which is best reflected not only on attention and memory, but also on endurance, speed, hormone levels, and also helps muscle memory.