So why is it that you can workout, eat right and still not see results? Below are some helpful hints for men and women to help solidify those calories burned and that your muscles are working at their maximum potential (without straining them of course).
1) Stay Hydrated Before, during and After workouts.
Before--> Drinking nearly 3 cups of water an hour before workouts can really make sure that they will be working at they best. It is also important that you have been properly hydrated all day. Why? Well your body is made of 60% water and therefore needs it to carry out many different reactions and functions throughout the body. Water leaves the gut quickly and gets to the muscles very fast, as opposed to carbonated beverages that take quite longer. Not having enough water can also affect hand-eye coordination, your ability to focus and plenty other of things that could impair your workout routine and results.This also gives your body time to excrete the old fluids and replace with the new ones.
During--> It is important to keep your body hydrated while working out, because as you perspire you lose water. This fluid balance needs to be maintained. While water is a great source of fluids, some people suggest that sports drinks (gatorade and powerade) are just as good because of the electrolytes. Electrolytes have sodium, potassium and chloride and are supposed to replaced those lost in an intense training athlete. It also keeps you thirsty during the workout and is supposed to keep you drinkning.
After--> Following your workout it is your responsibility to make sure that enough water is available to the muscles to keep them hydrated and able to still work after an intense workout. You need to make sure that the water you lost during the workouts is continuously replaced even after.
2) Food
- Eating food before and after workouts can make a big difference in results as well. The body is similar to a car that needs fuel to go. Food is fuel to the body and can keep it energized. After prolonged workouts your body is running low on fuel and needs something to keep it going.
Before--> About 2 hours before you might want to have a protein dense food. According to Sharon Howard on "What to eat before and after exercise" before working out you should have "high carbohydrate, low fat snack is easily digested and normalizes blood sugar" and the "meal should be moderate in protein, just enough to satisfy hunger". Protein is responsible for encouraging muscle growth so we want more of this available when we being our workout, BUT we don't want food in the gut while doing so. So make sure you give your body enough time to breakdown the necessary nutrients for energy. Also try to avoid fatty foods before workouts because it can cause an upset stomach and simple discomfort and can slow you down (depending on your activity).
After--> Afterwards it is suggested to have a carbohydrate dense food within 15 minutes of working out. This is because carbs are broken down the quickest in the body and can re-energize it the quickest. This immediate burst of energy will help you feel tired or crash after a long workout. Sharon Howard also suggests that "what you eat after exercise is very critical to your performance the next day, since the body needs carbohydrates to restock your glycogen stores. Protein at the post-game meal (two hours later) is also important to repair and build the muscle tissue."
3) Muscles working at their best
- You want to challenge your muscles as you do your metabolism, so you want to make sure that you work every muscle in a different way. You don't ever want your body knowing what will come next because that is when its stop working at its best. You also want to make sure you are challenging your muscles with proper weights, a linebacker should not be lifting 5 lb. weights (unless doing A LOT of reps). Make sure you find a weight that is comfortable enough for you, without straining yourself.
- Also remember that working every muscle is important too, so make sure your routines don't just focus on one muscle in particular (ie-abs) your results will be better if every muscle is working.
4) Posture
- Posture is actually a very important part of working out and results. I am just learning this myself, how you workout can affect posture and if not done properly can induce injuries. According to Minna Lessig a fitness contributor on the article "Posture-Perfect Workout" by Tatiana Morales "you are just not moving most efficiently when your posture is aligned, if it's not, it can cause injuries" and "any weight is distributed evenly if you have good posture. The bottom line is having the best posture makes you feel the most free within yourself". So while working out be very conscious of what your posture is like, because it could be interfering with your results and ultimately enhance them.
5) Warm-up and Cool Down
Warm-up--> The idea is that muscles will move easier when they have been gradually introduced to some activity. This is why warm-ups are not as intensive as the workout itself. According to the Mayoclinic staff on "Aerobic Exercise: How to Warm up and Cool Down" it is important to warm-up because "jumping into an aerobic workout without preparing your body could lead to such problems as muscle strain or injury".
Cool down--> This has the same affect as warming-up, you are working at a slower pace to ease your body OUT of the intensity. Mayoclinic staff writes "cooling down may be most important to the best athletes, such as well-conditioned marathoners. For them, cooling down is important because it helps regulate blood flow".
* Make sure that while working out you incorporate both of these into your regimen somehow because they can make all of the difference.
To sum everything up, make sure that after you have consulted a physician about working out you go about it properly. Your body is very particular in it's needs before, during and after exercise that can not only enhance results but prevent injuries and discomfort as well. Remember that after your workout your body is not done reacting, so make sure to provide it with proper fluids, foods and activities.
See Sharon Howards article on sports nutrition at : http://espn.go.com/trainingroom/s/1999/1112/166818.html
To see Tatiana Morales' article with Minna Lessig "Posture-Perfect Workout" click : http://www.cbsnews.com/stories/2002/07/22/earlyshow/contributors/minnalessig/main515886.shtml
See the Mayo Clinics article on "Aerobic Exercise: How to warm up and cool down" at: http://www.mayoclinic.com/health/exercise/SM00067/NSECTIONGROUP=2
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