They say the things you do before or after your workout matters just as much as the workout itself. All the supplementary factors like nutrition, rest and recovery, and mobility exercises play an important role in our overall wellness. However, there’s no one-size-fits-all ritual for the ultimate results. Take time to learn what works for you and try some of these rituals on your next sweat day.
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Nutrition
Your pre workout meal depends on the timing. For bigger, more protein-rich meals, aim to eat 2 to 3 hours before your workout. If you’re pressed for time, on the other hand, munch on something light and easy to digest around 45 minutes or more before exercising. To fuel your workout, you can opt for toast with peanut butter, scrambled egg and veggies, or a protein smoothie.
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Warm up and mobility
Even if your workout is only 10 minutes long, you should always warm up your joints and muscles. Start moving your body by doing a few squats, prepping your wrists, and performing mobility drills with a foam roller to improve your range of motion.
When foam rolling, slowly roll on each targeted muscle for 30 seconds up to 2 minutes, and hold on tight spots. Depending on your workout, here are some of the body parts you can focus on: IT band, lower back, lats, calves, chest, quads, and glutes/hips.
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Nutrition
It’s also important to consume the right nutrients after a tough sweat. Having a balanced diet—with enough carbohydrates, protein, and fats—ensures that you build muscle and recover well.
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Cool down and mobility
You’ve done the work, now it’s time to cool down and relax. To bring your heart rate back to normal, focus on deep breathing, and stretch your targeted muscles. You can also add self-myofascial release with a massage ball to loosen tight muscles, and decrease pressure on muscles and joints.
Livepro, Targeted Massage Ball, P950
With a targeted massage ball, you can massage your glutes, hamstrings, upper back and shoulders, and chest. Relax and roll over your target muscles, find a tender spot and hold for a few seconds before moving to the other side.
Livepro, Foot Massage Ball, P400
Because we’re on our feet for long periods of time, massaging the foot with a massage ball can aid in reducing pain and releasing tension. Just place the massage ball under the arch of your foot, apply a little weight, and roll the ball back and forth to soothe the area.
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Recovery
Sleep is so important and yet sometimes so elusive. But having good quality sleep, ensures that our body is able to recover, to conserve energy, and to repair worked muscles. Try to aim for 7 to 8 hours of sleep each night and also don’t forget to schedule rest days to give your body the break it deserves.
By making sure that your body is warmed up, cooled down, and getting the right amount of nutrients, reaching your fitness goals will come naturally. Just be patient, and take the time to build your routine from the ground up. We promise it’s worth it!
Author: Alex Pajarillo
]]>The benefits of fitness are undeniable. It keeps illnesses at bay, strengthens bones and muscles, and improves your mental health and mood to name a few. But with the stresses of everyday life, especially today where some of us are juggling between raising kids, cooking meals, running errands and working a day job, it can be challenging to add in a fitness routine to your already busy day.
You are definitely not alone. Many have tried and failed to set up a regular fitness routine more than once and that’s okay, jump starting a fitness routine can be done anytime. Although, if there is one thing you need to know before getting on this list, it’s this: There’s really no cheat sheet for getting abs in 2 weeks or losing 20 pounds in 20 days.
Let’s leave all our unhealthy expectations at the door and get fit on our own terms.
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Why do you want to make working out a habit? Is it to improve your health or get stronger? Is it to reduce stress? Is it a lifelong dream of yours to join a spartan race or a triathlon? Whatever your motivation is, having a purpose will definitely make forming the habit easier.
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Dedicate a few minutes a day to yourself and your fitness. Look at your current schedule and decide on the time of day you’re most likely to stick to. Is it right when you wake up, during lunch break, or after work? No one knows you better than yourself, so pick a time that’s best for you.
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Ease yourself into a fitness routine and create simple, achievable goals. Whether it’s a walk around the block each day, fifty jumping jacks when you wake up, twenty minutes on the treadmill, or a fun Zumba class, start with an activity that you enjoy and can always stick to.
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It’s important to note that fitness is a journey and not a destination. Instead of working towards an end goal like six pack abs in 8 weeks, try to shift your perspective and focus on the process. Improving your process is a constant effort. It takes time, dedication, and yes, a few lifestyle adjustments to achieve your body goals.
When you feel like your usual routine starts to get too easy, start increasing the amount and intensity of your workouts. You can gradually increase the intensity by jumping higher, running faster, going deeper or even just adding 10 more minutes of work.
Wherever you are in this journey, whether you’re starting from zero or you’re currently in a slump, you can always try again. Consistency is key and after you’ve formed the habit, it will be difficult to imagine your life without a little movement. And always remember that it’s okay to get sidetracked—it happens to the best of us!—but the most important thing is to get back on track and keep moving forward.
It’s true—there’s just so many options of workout equipment available and it can be difficult to pick and prioritize. While it feels like we should have it all, sometimes it all boils down to how much (more) space you can harbor in your home. Have you taken over the living room? Have you converted a part of the garage into a gym? Or are you working out in a corner of your room?
Wherever you are in this journey of finding the right equipment for your space and fitness goals, here are 5 easy steps so you can start building your very own gym at home.
Before you invest in a set of weights, a barbell, or any bulky equipment, make sure to plan your floor space and storage space correctly. Your floor space should at least accommodate your training mat for any floor exercises like burpees or core exercises. Exercises like yoga, barre, or pilates may need a little more wiggle room than training mat space, while a full-on weight rack will need a larger space like a garage or a room of its own. Once this is set, you can start planning for other equipment you want to add to your gym.
Active, Training Mat, P1,000 | Active, Yoga Mat, P1,900 |
Choose versatile, and space efficient equipment that you’ll use repeatedly. Here are some items you can pick from: (1) The High Velocity Rope, for cardio bursts (2) The Ybell, a multipurpose tool that can be used as a dumbbell, medicine ball, and kettlebell (3) Foam Roller, for mobility (4) Power Bands, for challenging bodyweight exercises and mobility.
Active, Foam Roller, P900 | Active, Power Band, starts at P500 |
After the basics, consider the following items depending on your fitness routine:
If you want to improve your agility and have space for jumping and leaping: (1) Hex Grid System, for agility drills and better reflexes (2) Speed Step Ladder, for cardio drills and improved coordination (3) Quick Jump Hurdle, for plyometric training
Active, Hex Grid System, P2,000 | Active, Quickjump Hurdle, P2,500 | Active, Quickjump Hurdle, P2,500 |
Livepro, Weighted Bar, starts at P1,100 | Active, Core Stability Ball, P5,000 | Progress, Hexagon Dumbbells, starts at P3,2350 |
Now that you’ve invested in multiple pieces of equipment, you can take your home gym to the next level and install weight racks to take advantage of vertical storage. (1) Vertical Dumbbell Rack, to store your hexagon dumbbells (2) Weighted Ball Rack, to neatly stow away medicine balls and (3) Plate Tree, for your weight plates
Progress, Vertical Dumbbell Rack, P14,500 | Progress, Weighted Ball Rack, P15,500 | Progress, Plate Tree, P14,000 |
Make the most out of your home gym (and investment!). Invite your parents, siblings, partner, and kids to join you in your workout sessions. It’s a great bonding activity and will get everyone at home to stay healthy and happy.
Share your home gym set up with us by tagging @totalsports.ph on Instagram.
Author: Alex Pajarillo
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