A workout is something that should be initiated in our everyday life routine, but for us to see the results that we want. It’s totally dependent on how serious we are with the workout and not only that, there are certain things we should make as a habit to do before every workout to get the desired results. Here are 4 very key things to do before every workout.

#1: Eat 60 to 90 Minutes before Training

If your routine usually takes place in the morning, it’s advisable that you take a small green smoothie before you start, to keep you fuelled and help boost your energy for the workout. Some people tend to think that training on an empty stomach helps you to burn more fat, this does more harm than good because your body becomes starved and not likely to perform its best.  Taking a meal before workout gives you stamina and drives metabolism, it does this by contributing to protein synthesis, a way in which cells build and manufacture proteins.

#2: Use a Foam Roller 10 – 15 Minutes before Training

When you spend about 10 minutes on a foam roller, you tend to feel more agile and you will be able to perform your workout more effectively.  For pro athletes they have deep tissue specialists that work on them before games, this treatment breaks up knots in the tissues, improves muscle quality and it increases motility. But for sake of just exercising and cannot afford them, the foam roller also performs that function as well, it can be used in place of it and it still gives you that feeling of relieve that you need. If you have a tensed area, you can place the foam roller there, till the tension leaves.

#3: Do Dynamic Mobility Work 5-10 Minutes before Training

Prior to every exercise, it’s essential to focus on dynamic mobility, full body movements where the stretch would be held for about one or two seconds in each position. But for the static mobility it’s better to be done after the work out. Research has shown that those who engage in dynamic warm ups produce longer gains in mobility and flexibility as well as strength than those who do the static warm up or skip them.

#4: Do a Workout-Specific Warm-Up at the Beginning of Training

Warm ups before helps to prime the nervous system, prevents injuries, and improves performances during your work out. It is advisable that the closer to your max that you are attempting to lift, the more warm up sets.

Conclusion

Aforementioned are four ways you should prepare for each workout routine. Start today and be sure to benefit

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You can get in touch with us 24/7 and one of our experts will not only give you a free consultation but also help you pick out an appropriate male or female personal trainer to meet your needs. One-on-one personal training lessons are available in Dubai, Abu Dhabi, Sharjah, Ajman and RAK.
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more from your workouts.

Sometimes it’s not about how hard you’re working out, how smart you work out is actually more important with regards to fitness. So when you’re working towards getting in shape, make sure you consider the four fitness factors, or FITT: Frequency, Intensity, Type and Time

Frequency

Let’s start with frequency. Ideally, exercise is something that you need consistent with. However, the frequency of your exercise depends on the type of workout you do.

Bodybuilding: Using the body too frequently will cause muscle damage, so you need a break between each day of workout.

Aerobic: Some aerobic exercise should be done every day to promote good cardiovascular conditioning. Intense aerobic exercise (sprinting, for example) should be done every two or three days, as the muscles used need to recover. Low-intensity and steady-state aerobics can be done every day.

Other: Yoga, martial arts, dance, and all the other forms of exercise can be done daily.

Intensity

Low Intensity: When it comes to weight loss, low-intensity exercises are just the best. At 60 to 70 percent of maximum heart rate your body will be burning fat, pumping blood and using up your energy at a steady rate — but not so much that you’ll be exhausted. You can usually go for 30 to 60 minutes every day at this level of intensity.

Medium Intensity: You can’t do medium intensity exercises daily, as your body needs time to recover. The average exercise time will be about 20 to 30 minutes, but no more than 60 minutes. You should only perform at medium intensity three to five times per week.

High Intensity: High-intensity exercises are ideal for weight loss, as it burns large amounts of energy in a short period of time. Endurance athletes (triathletes, marathon runners) usually go for this intensity level, as it improves their performance.

Type

The type of exercise you choose to do is solely dependent on your goals. For instance, if you’re trying to lose weight, high-intensity training is highly recommended. So sprint training, HIIT and CrossFit exercises are actually the best for you. Jogging, cycling, and other low-intensity steady-state aerobics can be good, but weight loss will really only occur if you combine weight-training with this low-intensity exercise.

Building Muscles: For the man or woman looking to bulk up, power (1 to 3 reps) and strength (4 to 6 reps) training with weights is the ideal type of exercise–with 20 minutes of low-intensity aerobics thrown into the mix every day.

Time

The intensity of the exercise you do influences the amount of time you spend training. Low intensity, for instance, requires you to be able to keep your steady-state, low-intensity workouts up for at least 40 to 60 minutes per day.

When it comes to medium intensity, on the other hand, it’s not recommended to push your body beyond 30 minutes.

10 minutes is enough for the time in regards to high-intensity exercises.

Conclusion

If you understand and apply what you’ve learned here in your daily workout routine, you’re surely one step closer to reaching your fitness goals.

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Contact Us: Click here to send us your details or fill in the form below.

You can get in touch with us 24/7 and one of our experts will not only give you a free consultation but also help you pick out an appropriate male or female personal trainer to meet your needs. One-on-one personal training lessons are available in Dubai, Abu Dhabi, Sharjah, Ajman, and RAK.

(Just send us code 14691 and we will get back to you ASAP)
Contact Us: Click here to send us your details or fill in the form below.

You can get in touch with us 24/7 and one of our experts will not only give you a free consultation but also help you pick out an appropriate male or female personal trainer to meet your needs. One-on-one personal training lessons are available in Dubai, Abu Dhabi, Sharjah, Ajman and RAK.
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