Sponsored Links
Sponsored Links
Penmai eMagazine November! | All Issues

User Tag List

Like Tree6Likes
  • 1 Post By lavanyap
  • 1 Post By lavanyap
  • 1 Post By lavanyap
  • 1 Post By lavanyap
  • 1 Post By lavanyap
  • 1 Post By jv_66

Optimize your Workout


Discussions on "Optimize your Workout" in "Exercise & Yoga" forum.


  1. #1
    lavanyap's Avatar
    lavanyap is offline Registered User
    Blogger
    Guru's of Penmai
    Gender
    Female
    Join Date
    Jan 2012
    Location
    UAE
    Posts
    7,046
    Blog Entries
    202

    Optimize your Workout

    Nowadays, people are so busy that finding time to workout is a big challenge for them. As a result, people get disappointed when they donít get the desired results for their hard work. In fact, getting no real results even after regular sweat sessions is one of the major reasons that cause most people to quit working out. However, many are unaware of the fact that one can definitely get the maximum benefit from his/her regular workout session by simply keeping in mind a few important things. Just follow the simple guidelines that are given below and you will be able to reach your fitness goals and optimum health.


    1. Water
    It is highly recommended by the specialists to drink water before you start your exercise. It is very essential for you to supply your body with at least one to two cups of water within two hours prior to exercise, so that you stay hydrated while your workout. Water actually works as a lubricant for all your joints, muscles, and other vital organs. Your muscles require water for both strength and flexibility, and thatís why a dehydrated muscle is more likely to develop muscle cramp. Plus, water is vital for you to have adequate energy during your exercise, since water is the transporter of oxygen and glucose all over your body. However, avoid taking sports drinks or juices in place of water as they contain excess of sugar which causes your body to become dehydrated. Moreover, make sure to drink 1/2 to 1 cup of water every 15 to 20 minutes during your workout.


    Similar Threads:

    Sponsored Links
    jv_66 likes this.

  2. #2
    lavanyap's Avatar
    lavanyap is offline Registered User
    Blogger
    Guru's of Penmai
    Gender
    Female
    Join Date
    Jan 2012
    Location
    UAE
    Posts
    7,046
    Blog Entries
    202

    Re: Optimize your Workout

    2. Diet
    Diet and exercise go hand in hand. When and what you eat plays a vital role in deciding how you feel when you workout. Eating too much of food prior to exercise will leave you feel sluggish and tired. In worst cases, it can even cause diarrhea or stomach cramps. On the other hand, eating too little may not provide you the sufficient amount of energy required for your workout. So, make sure to eat the right amount of healthy food while following an exercise routine. Consuming a carbohydrate-rich meal 2-4 hours before exercise or a carbohydrate snack 30-60 minutes prior to exercise is considered as very much beneficial for people who exercise regularly. You can also include protein-rich foods in your diet so as to give you the required energy during the exercise. Another important thing to keep in mind is that if you are exercising in the morning, then make sure to get up early enough to take the breakfast. More specifically, you should take the breakfast at least 1-2 hours before you start your workout session.


    3. Warm up
    Warming up before exercising is absolutely compulsory. Doing warm up exercises is not only helps you prepare both mentally and bodily for workout, but also reduce the risk of injuries, aches, and pains that come along with exercises. If you directly start exercising without any warm up session, then you might end up with sprained muscles, body pain, or other such injuries. In addition to keeping you safe and protected, warm up session will provide you a number of benefits such as improve elasticity in your muscles, promote the circulation in your body, keep yourself from hitting fatigue, gain more muscle control, etc. Hence, beginning your workout schedule with simple warm up stretches and exercises is a great way of getting maximum benefits from your exercise program. You can even warm up yourself by walking up the stairs, cycling, or by jogging.

    jv_66 likes this.

  3. #3
    lavanyap's Avatar
    lavanyap is offline Registered User
    Blogger
    Guru's of Penmai
    Gender
    Female
    Join Date
    Jan 2012
    Location
    UAE
    Posts
    7,046
    Blog Entries
    202

    Re: Optimize your Workout

    4. Workout time
    Every one knows that exercise plays an important role in leading a healthy life. In order to get the best possible results from your workouts, it is very essential to consider your exercise time per day. The workout time actually varies from individual to individual depending on various factors like their fitness level, their fitness goal, etc. For a very inactive and unhealthy person, it is better to begin slowly by doing exercise for just 20-30 minutes, four days in a week. On the other hand, if you are fairly active and looking forward to improve your fitness level then workout for at least 30 minutes, five or 6 days in a week. Later, you can gradually increase the time period, if you wish to become perfectly fit. However, majority of the experts recommend that your workout should not exceed the time period of 60 minutes. Excessive exercise can cause you some serious health issues, even death.


    5. Post workout diet
    What you eat after the workout is also an important thing to consider while following an exercise program. The meal that you take post workout is mainly responsible for muscle building and body repair. Hence, your post workout meal should contain mainly two things Ė protein and carbohydrates. To get optimum results, try to have your meal within thirty to sixty minutes after workout, since this is the time when muscles are most receptive. However, avoid consuming fat as it slows down the digestion process, and so there are chances that it would also slow down the digestion of carbs and protein that you had in your post workout meal. Having a healthy meal after exercising will definitely show the best results on your body. A few meal ideas which are considered as best for post workout include veggie omelet with toast or roll, dried fruits & nuts, cereal with milk, chocolate milk, and eggs & toast.


    jv_66 likes this.

  4. #4
    lavanyap's Avatar
    lavanyap is offline Registered User
    Blogger
    Guru's of Penmai
    Gender
    Female
    Join Date
    Jan 2012
    Location
    UAE
    Posts
    7,046
    Blog Entries
    202

    Re: Optimize your Workout

    6. Posture
    In order to get the most benefit from workouts, it is very much important for you to perform an exercise with proper and good posture. If you fail to do so then your workout might not be as effective and it may lead to increased chances of severe injuries like backaches. Working out with a bad posture on regular basis will result in a number of problems that can have negative long term effects on your body and your health. What’s even worse is that it can affect your body’s appearance too. On practicing any form of exercise with bad posture for a longer period of time, you recruit the wrong muscles and build your body disproportionately. Hence, it is extremely essential to keep an eye on the posture that you have formed when performing any exercise.


    7. Rotation
    Sticking on the regular workout, without bring any change will make your workouts tedious and it makes you feel more exhausted. As time passes by, you will find that your workout is no longer challenging to your body. It is highly recommended to have a change in your workout routine. This change helps you to burn a lot more calories making your workout even more effective. Posing new challenges on regular basis by trying different exercise routines is one of the best ways to get optimum results from your exercise program. It is believed that a change in the workout routine once in 2 or 3 weeks helps you to yield better results and increase your fitness level to the maximum extent. You can change your workout routine by bringing changes in exercises, sets/reps, amount of days you workout, intensity, length of workout, etc.

    jv_66 likes this.

  5. #5
    lavanyap's Avatar
    lavanyap is offline Registered User
    Blogger
    Guru's of Penmai
    Gender
    Female
    Join Date
    Jan 2012
    Location
    UAE
    Posts
    7,046
    Blog Entries
    202

    Re: Optimize your Workout

    8. Progressive workouts
    When we talk about the word intensity in terms of exercise, it points out to how hard your body is actually functioning while doing any form of physical activity. To make your workout program really effective, always increase the intensity of your workout gradually. By doing so, you are progressively increasing the efficacy of the workouts on your body. On the other hand, if you directly start some high-intensity exercises then you may end up hurting yourself very badly. Plus, you can not get any potential health benefits from such exercise routine. So, slowly and steadily build up your routine by increasing the intensity of your workouts gradually. For example, you can begin by walking for a specific period of time, then proceed to jogging and then running.

    Last edited by lavanyap; 11th Dec 2012 at 12:29 PM.
    jv_66 likes this.

  6. #6
    jv_66's Avatar
    jv_66 is offline Super Moderator Silver Ruler's of Penmai
    Real Name
    Jayanthy
    Gender
    Female
    Join Date
    Dec 2011
    Location
    Bangalore
    Posts
    31,985

    Re: Optimize your Workout

    ​Very useful info., before and after work-outs.....Thanks Lavan.

    lavanyap likes this.
    Jayanthy





  7. #7
    lavanyap's Avatar
    lavanyap is offline Registered User
    Blogger
    Guru's of Penmai
    Gender
    Female
    Join Date
    Jan 2012
    Location
    UAE
    Posts
    7,046
    Blog Entries
    202

    Re: Optimize your Workout

    Quote Originally Posted by jv_66 View Post
    ​Very useful info., before and after work-outs.....Thanks Lavan.
    Thank U for ur comments jayan....


loading...

Bookmarks

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •  
Like It?
Share It!







Follow Penmai on Twitter