There are more factors to overall wellness than just exercising.
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.
Before your workout
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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.
After your workout
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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