Working out is essential for anyone who wants to keep their body healthy and fit. But some people get the concept of workouts wrong and just jump into exercise routines without understanding their bodies’ limitations. Some people are able to withstand strenuous workouts, while others hurt themselves trying to do so.
People who start their workout without warming up first are more likely to end up with a strained muscle or some other injury. Others might not get through their routine because they ate something heavy before starting. So there are some rules and guidelines to proper workout routines that won’t leave you injured or sick and following them is a must for every individual who seeks benefit from exercise routines.
Eating before Training
People who like to train first thing in the morning usually go at it with an empty stomach. A common misconception that training without food consumption leads to fat burning is responsible for this blunder. In reality the effect is reverse; people who train without eating anything are less likely to devote their full energy towards the workout, probably because there is no energy to devote.
For an ideal workout, a person should consume food at least sixty to ninety minutes prior to exercise. This will give your digestive system time to turn that food into energy, making you active and ready to face strenuous workouts. The food shouldn’t be something fatty like cupcakes or leftover pizza slices from last night. It should be something light like fruits or cereal etc.
Even if you can’t break your habit of working out first thing in the morning, you can always eat a granola bar or drink a protein smoothie at least fifteen minutes prior to your workout regime.
Releasing Muscle Tension Using a Foam Roller
People with personal instructors can always learn ways of relieving muscle tension with watchful guidance and exact instructions on how to perform the relaxing techniques. But for people who can’t afford their very own personal instructors at the gym or at home can always turn to the easily available foam roller.
A foam roller is easy to use and a ten to fifteen minute training session on the roller can leave you more flexible and pain free, up and ready for your workout regime. What you need to do is start by placing the foam roller under one of your calves and gently guide your body with to and fro pressure on the roller six to eight times. Repeat the same technique on your other calf and you’ll witness the tension slowly seeping away from your body within a few seconds.
You can also use this roller on other body parts of your liking, avoiding joints like the lower back or the back of the knees because these areas pose a greater risk towards injury.
Focusing on Dynamic Mobility
As part of the warm-up routine, many people stretch their arms and knees, bending over and backwards to get some flexibility and the blood flow going. But static stretching isn’t as useful when you plan on having a hardcore workout session. You need to get your heart beat up and running for this and using full body movements can get you there in five to ten minutes before the actual workout.
Dynamic mobility has proven to give lasting flexibility and strength that last throughout the entire training. This will leave you less tired and strained as compared to people who warm-up with static stretches. The most effective movements of this warm-up include these stretches:
- Elbow-to-Instep (works on glutes, calves, ankles and hamstrings)
- Scapular Wall Slide (works on the shoulders and your scapulae)
- Side-lying Extension with rotation (works on thoracic spine mobility)
Specific Beginning Warm-up
Warm-up sets are ideal for the prevention of actual set lift injuries. This makes your brain ready for the sets and gradually increases your performance during workouts. For example if your target is front squatting 200 pounds and 5 reps, you should first start with 90 pounds and 15 reps. This will give your workout a proper start without the risk of being fatigued for doing too many warm up sets.