6 things you should do before exercise to get better results

Exercise and physical activity form a large part of many people's lives. It doesn't matter if you are into sports or not, in any case, you know that if you intend to do it, you should plan and do activities in such a way that you get the best results and in other words, don't waste your time.

BingMag.com 6 things you should do before exercise to get better results

Exercise and physical activity form a large part of many people's lives. It doesn't matter if you are into sports or not, in any case, you know that if you intend to do it, you should plan and do activities in such a way that you get the best results and in other words, don't waste your time.

Exercise makes you feel happy, reduces the risk of heart disease, helps you be motivated and goal-oriented, increases the quality of your sleep and rest, improves strength and flexibility, helps increase energy levels, and self-confidence. It raises, strengthens the memory and also leads to an increase in life span. Keeping these unique benefits in mind, you should also remember that exercising properly is the key to benefiting from them.

In other words, you should follow important points so that you can get the best results from your exercise. In this article, we want to review these points.

Next, we have brought 6 important points that you should keep in mind before your exercise session in order to exercise better and make more progress. It doesn't matter if your goal is to burn fat and lose weight or build muscle and gain weight, these tips will help you achieve results sooner and also reduce the chance of injury. In the end, apart from these points, we will go to some other important points that generally help in better physical activity and maintaining health. So stay with us.

6 things you should do before exercise to get better results

BingMag.com 6 things you should do before exercise to get better results

1. Define your plan

The first important thing for a better sports session is to have a proper and efficient plan. Choosing the best exercises and the right time to do them is very important because it will help you stay motivated and also get you to your goals sooner.

First of all, remember that exercise programs must be uniquely You are prepared and considered. The program that your friends have is not always suitable for you. Or the program that various athletes advertise on the Internet and virtual spaces only works on their own body and may not work for you. Experts believe that sports programs are not universal and not all people can adapt to them. . Whether or not a program is right for you depends on several factors. To prepare a new sports program, you must pay attention to factors such as your physical ability, genetics, gender, nutrition and quality of life. Sets, repetitions and rest days are determined, you can easily exercise and stick to this exercise. If your exercise program is effective, you should see some positive results after about 4 weeks. Apart from this, an effective program can lead to the following signs.>

  • Reducing pain and muscle bruises
  • Growth and progress
  • Maintaining energy and freshness
  • Keeping body metabolism high
  • Maintaining your motivation to exercise
  • If you don't see these symptoms after a few weeks, you should probably go for a new and effective exercise program.

    • How a Should we prepare an exercise program for body weight training?

    2. Do dynamic stretching

    You should warm up your body properly before doing any exercise, because muscles and joints that are not flexible are more prone to injury. If the muscles are dry and tight, your range of motion will be limited and it will be difficult to exercise. Apart from this, the possibility of tissue stretching and tearing increases and serious damage is done to your body.

    You should do dynamic stretching movements to warm up. That is, instead of standing still and stretching your body parts, you should always move your body and perform movements that soften the muscles. This type of heating is much more effective and improves blood flow and circulation. With dynamic stretching, you can more effectively warm up your muscles and get ready for exercise.

    Here are some examples of the best dynamic stretching exercises, which are best done for a few minutes before the main exercise.

    • circling the arms and legs or butterfly exercise
    • raising and lowering the shoulders and stretching the neck
    • putting and raising the tips of the feet
    • Standing and bringing the knees up towards the chest
    • Jump squat
    • Lung (forward, back or sides)
    • Quadriceps stretch Standing

    You can also search the Internet for other dynamic stretching movements and familiarize yourself with the correct way of performing them by viewing various photos and videos. Dill.

    3. use a foam roller forgives and reduces injuries. Many athletes use this device, because it has many benefits for improving health and preparing muscles for exercise.

    Foam rollers are reasonably priced and not difficult to use. With the help of this device, you can improve the flexibility of the body, increase the range of motion of the joints, strengthen blood circulation, lower the level of the cortisol hormone and stress, reduce the pain and bruises caused by exercise, and also prevent injuries. Avoid.

    Most exercise-related soreness occurs when muscles and fascia (the curtain-like layer of connective tissue that holds muscles or muscle groups in place) twist and knot.

    You can do various stretching movements on this device or just use it for muscle massage. Massaging the muscles with a foam roller can help relieve cramps and sprains and even prevent the formation of muscle imbalances. In general, this device has many advantages and it is recommended to use it.

    When you use a foam roller and relieve muscle cramps, you can have a better exercise and also prevent incorrect execution of exercises. And take the injury too.

    4. Eat the right food and drinks

    There are different views about pre-workout meals, but considering the research, we know that your body can be more prepared and better if it receives enough nutrients and minerals. Be active.

    Your body needs the best nutritious and energy-rich foods before and after exercise. Using a proper food plan will help you have energy during the training session and your muscles will recover after exercise. This issue can help to reduce fat as well as increase the volume and strength of body muscles. In general, it is better to eat one to two hours before exercise and then go for another meal 20 to 45 minutes after exercise.

    If the duration or intensity of your exercise is high, it is better before During your training session, eat foods that have a 4:1 ratio of carbohydrates to protein. High carb levels give you more energy to exercise.

    Things like goat milk yogurt and fruit, nuts, whole grains, nut butters, or quinoa are great. Also, to increase the body's ability and endurance, you should include healthy fats in your meals so that you can exercise for a longer period of time. Of course, be careful not to overdo it so that you don't feel heavy and have a stomach ache. Because the heart rate increases, fat prevents food digestion. If you eat a lot of fat before exercise, you may face digestive problems during exercise.

    Consumption of bananas, nuts and peanut butter will be a good way to increase body energy. Peanut butter is high in energy and calories and can fuel your body. Apart from this, it is rich in three main macronutrients namely protein, carbohydrate and fat. Consuming this food along with other fruits and foods will make you have a complete and nutritious meal and provide the nutrients needed by the body well. Your body loses a lot of water through sweating when you exercise. You should drink enough water before, during and after training to keep your body hydrated and hydrated. If you don't drink enough water, you will put your body at risk of dehydration and heatstroke. Apart from this, you will endanger the proper functioning of your organs and muscles and you will face muscle pain and muscle cramps.

    Besides this, remember that it is better to avoid spicy, fatty and rich foods. Avoid pre-workout fiber, as it is slow digesting and will bother you during exercise. In the end, with all this in mind, see what works best for you and use it.

    • 8 energy drinks that will give you energy after exercise!

    5. Get help from food and sports supplements

    BingMag.com 6 things you should do before exercise to get better results

    Studies show that taking some supplements before exercise can be a good solution for Increasing energy and doing exercises better. Also, these supplements can prevent pain and injuries. For example, there are various supplements that can help reduce muscle soreness and muscle recovery. Of course, before using them, you should consult a doctor and see if they are suitable and safe for you.

    Caffeine is one of the supplements that are recommended to be taken before exercise to reduce muscle pain. Branched-chain amino acids (BCAAs), taurine, and fish oil are also good supplements that help repair muscle tissue and regulate protein production. They also reduce inflammatory factors.

    Vitamin D supplements are also a good choice. Vitamin D deficiency is very common and this vitamin is considered an essential substance for many functions of the body. From strengthening bones to improving the functioning of the immune system, vitamin D can have a great impact on your health.

    Omega-3 fatty acids are also essential for health. Although you can get these nutrients through your diet, you may still be deficient. For this reason, you should take help from supplements and meet your body's daily need for these fatty acids as well as vitamin D. bulk up, you should also take some L-glutamine supplements to speed up muscle growth. This substance is an amino acid that the body needs to make protein and build muscle. Apart from this, it also helps in recovery and increases the speed of muscle recovery and repair of their injuries. In addition to all this, it can also stimulate the body's metabolism and help burn fat and lose weight.

    The best thing to do is to consult with a doctor and sports trainer and see which supplements are a better option and what not. You should consume the amount of them.

    • 7 food supplements to gain weight and increase muscle volume

    6. Get enough sleep and rest

    Sleep and rest play an important role in muscle recovery and growth. You should sleep well at night and rest between your training sessions during the week. Although the link between sleep and exercise is still not completely clear, research shows that lack of sleep can have a negative effect on physical performance and muscle activity and recovery.

    In fact, sleep affects all parts of the body and It affects its organs including digestion, brain function, heart, lungs, immune system, metabolism, mood and resistance to diseases. Therefore, getting enough sleep and rest at night can be considered a great way to speed up muscle recovery and recovery, and you should definitely make it a priority. If you don't sleep enough, you will lose You will have energy and this lack of energy will make you unable to exercise well and push yourself. Therefore, if you want your efforts not to be wasted and to make more progress, you must rest enough before exercising and prepare for exercise.

    3 other important tips to get better results from your exercise

    BingMag.com 6 things you should do before exercise to get better results

    Apart from the above points, by keeping the following points in mind, you can have a more efficient exercise session, get better results and less get hurt.

    1. Choose the best time of day to exercise

    When it comes to exercising, the only thing that matters is choosing a time that you can stick to and exercise regularly. This time can be different for each person. It doesn't matter if you plan to exercise in the morning or in the evening or at night; In any case, it depends on factors such as lifestyle, level of fitness and physical fitness, and your own preference. Kurd, some times can have various benefits and be suitable for many. For example, exercising in the morning has many benefits and is the best solution for those who cannot stick to their plans and avoid laziness.

    Generally, exercising in the morning is a better option because you can do it better. Stick to it and you'll get it done before you get caught up in your daily chores and responsibilities. One of the reasons why people may not exercise during the day is that they are involved in activities that force them to not have the patience to exercise and make excuses for important life tasks.

    2. Get enough magnesium in your body

    Magnesium plays a key role in muscle growth. This substance can help protein synthesis, improve muscle and nerve function, control blood sugar, and also produce energy.

    During exercise, you may lose a large amount of this substance through sweating. Therefore, immediately after exercise, you should go for sources rich in magnesium and compensate it. Foods such as leafy and dark vegetables, milk, almonds, cashews, sesame, fish and avocado are among the best sources of magnesium.

    • 7 signs of magnesium deficiency and 10 rich food sources to compensate for it.

    3. Keep your program varied

    BingMag.com 6 things you should do before exercise to get better results

    If you exercise regularly, it is better to break your program into several parts. Divide and keep it varied so that the muscles have enough time to recover and recover.

    For this, you should give each muscle group at least 2 to 3 days of rest. Dividing muscle groups and their exercises can do this well to do For example, on the first day you train the muscles of the chest and arms, on the second day you go to the back and armpits, and on the third day you set aside for the legs and stomach. After these three days, you start again from the first day, and thus you rest your chest and arm muscles for at least 2 days.

    You can also get help from different training methods. For example, you can use interval and tension exercises or plyometric exercises and increase your calorie burn. You can strengthen the muscles with the help of strength exercises and increase the level of calorie burning, fat burning and speed and physical endurance by using periodic and tension or plyometric exercises.

    In addition, you can use the exercises Get help with explosives. Explosive exercises are great for increasing body speed and strength and burning fat. In general, when we talk about working out effectively and looking for a way to achieve the best results in the shortest time, without a doubt we must mention the explosive exercises that you can do at home, in the gym or in gyms and sports fields. Do it.

    To perform these exercises, you must put a lot of pressure on yourself and use 90 to 100% of your maximum heart rate for 30 to 60 seconds. When you go through this period and suddenly use all your energy, you should have an average period of 30 to 60 seconds and perform a lighter activity to allow the body to recover. Some of the best exercises you can do with this method are squats, butterfly squats, squats, jumping rope, cycling, swimming, and high jumps.

    Finally, you can also do your strength training. Vary and do them using dumbbells, barbells, exercise bands or kettlebells and bodybuilding machines. These sports equipment have a high variety and can be suitable for all people at any level. When you get used to one device, you should go to other devices and bodybuilding devices and increase the pressure of your exercises. So be sure to keep this in mind and plan to use other training methods in the future.

    • What is strength training and what are its health and fitness benefits?
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      Conclusion

      Apart from the sport itself and the exercises you do, there are other things that affect your results and progress. Doing these things can bring you closer to your goal, and not doing them may make all your efforts futile.

      The tips and things we reviewed in this article are very important and should not be ignored. It doesn't matter what your goal is to exercise, in any case, by keeping these tips in mind, you can achieve your goals sooner and maintain your health better.

      This article is only for education and information purposes. Before using the recommendations of this article, be sure to consult a specialist doctor. For more information, read BingMag Disclaimer.

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