Apart from the workout itself, there are other parts of your training routine that you need to pay attention to. Warm-ups before workouts prepare your body for exercise by increasing muscle blood flow and reducing injury risk. Post-exercise cool-downs are equally vital, decreasing your heart rate gradually and preventing limb blood pooling. Another essential part of workout routines is recovery time. It allows muscle healing and adaptation to exercise strain, resulting in increased strength and endurance.
WARM-UP
As you know, it’s important to prepare your body for the exercise ahead. Here’s a warm-up routine that you can follow before every workout.
2-3 minutes run in place.
10 head turns, 5 turns / each side.
10 back & forth head tilts, 5 tilts / each direction.
10 head circles, 5 circles / each direction.
10 wrist circles, 5 circles / each direction.
20 arm circles at the elbow, 10 circles / each direction.
20 arm circles at the shoulder, 10 circles / each direction.
10 forward bends, legs shoulder-width apart.
10 squats.
5 forward bends, legs wide apart:
COOL-DOWN
The conclusion of a workout is just as crucial as any other part and should not be overlooked. A suitable cooldown is necessary after every physical activity to slowly decrease intensity and facilitate recovery.
Here are a few suggestions on how to effectively conclude a workout.
Gradual Intensity Decrease. After your main workout, gradually reduce the intensity of your movements. Shift to slower and less strenuous exercises, giving your heart and muscles time to cool down.
Stretching. Once you've slowed your workout pace, perform a series of stretches, focusing on muscles that were heavily stressed during the workout. Stretching can alleviate muscle tension, enhance flexibility, and speed up recovery.
Breathing. Incorporate breathing exercises into your cooldown routine to normalize your breathing and harmonize your body. Deep inhales and exhales will help you relax and release tension post-workout.
Meditation or Relaxation. Allocate a few minutes post-workout to meditate or relax. This aids in aligning your mind and body, reducing stress, and boosting your overall well-being.
Nutrition & Hydration. Don't overlook proper nutrition and hydration after a workout. Consume nutritious foods to replenish energy and nutrients in your body. Remember to drink enough water to stay hydrated.
REST AND RECOVERY
The development of sculpted muscles is associated with the thickening of muscle fibers through a process called overcompensation. During exercise, muscles deplete their energy reserves, or glycogen, to sustain the activity.
This results in muscle fibers becoming thinner, decreasing in volume, and shortening in length. Periods of rest without any stress help to restore these fibers, replenish energy reserves, and extend again.
However, the brain stores information about the experienced stress and the difficulty of managing it. To better adapt to future stressors, it signals for the muscle fibers to thicken.
Muscles recover and build reserves during rest after strength training. This concept forms the foundation for certain types of workouts. The process of overcompensation contributes to enhanced endurance and physical strength.
Your body requires approximately 24 hours to fully recover. Therefore, strength training should be alternated with rest periods or substituted with cardio or stretching exercises. It's advisable to allow time between workouts for your body to rest, especially if you're experiencing fatigue, diminished strength, or muscle pain post-workout.
To sum up, warm-up, cool down, and recovery are essential to workouts. These stages prevent injury, enhance performance, and boost muscle health. By warming up, cooling down, and recovering properly, you can maximize the workouts and get the most from your efforts. It's not only about workout intensity, but also about caring for your body before, during, and after exercise.