5 Things You Should Be Doing Before and After an Intense Workout

David 3 December, 2018
36 Comments

5 Things You Should Be Doing Before and After an Intense Workout

Exercising is one of the most important habits that a person can develop. Regular workouts help the body to build strength and muscle, fight off diseases and remain healthier overall. While working out is an integral part of losing weight and staying healthy, there are other things that can be done to help facilitate this process. Here are five things you should be doing before and after an intense workout. 

1. Sleep 

When trying to lose weight or gain muscle, people tend to forget the importance of sleep. Even the most dedicated people will focus all of their attention on diet and exercise. While these are two critical components of a great routine, sleep cannot be forgotten. During this time, the body is able to repair worn-down muscles and other cells within the body. Sleep is also a time when the brain can reset to ensure all bodily functions are running smoothly and properly. This recovery opportunity becomes even more important when undergoing intense workouts. The body needs more sleep and rest when more energy is being used. Experts recommend around 8 to 9 hours of sleep per night for adults. 

2. Hydrate! Hydrate! Hydrate! 

Preparing a healthy diet is a critical component of maintaining a good physique and making the most of an intense workout routine. However, many people make the mistake of stopping there and paying no attention to proper hydration. While calories are critical, it can be argued that hydration is even more important. After all, the body can survive for twice as long without food as it can without water. As the primary energy source for the human body, the importance of proper hydration should be clear. It is recommendable to be consuming water before, during and after an intense workout routine. 

3. Stretching 

Exercising doesn’t have to start and end in the gym. There are still exercises and movements that can be performed before and after the primary routine. Those who workout and forgo stretching are on a collision course for trouble. When people exercise, their muscles are being stressed, pulled and flexed. While this stress can promote growth and an increase in strength, there are some other components involved. Before and after a routine, it is important to stretch the body parts and muscles that are involved in that day’s exercises. Refusing to stretch can lead to pulls, tears or other potential issues. Stretching only requires a few minutes of time and can lead to a world of benefits. 

4. Tracking 

It is helpful to imagine a workout routine like a plan of attack. The exercises used during the routine can be likened to specific chess moves. Each movement is a small step towards an overall goal for the workout. Whether the goal is to lose weight or build muscle, each exercise in the workout routine should be working towards that goal. A great way to achieve this plan of action is by tracking your progress. These logs have been proven to increase the chances of people achieving their goals. Planning can be done before a workout by outlining the routine for the day. After the workout, it is important to write down whether the performance lived up to expectations or fell short. This tracking helps individuals to track their progress and make adjustments when needed. Without this overview, people are essentially working in the dark without a clear direction. 

5. Supplementation 

With proper hydration, an intense workout routine and a clean diet, most people would assume their fitness goals are maximized. In reality, there is still more that can be done to help those goals become a reality. Supplements help the human body to receive vitamins, minerals and other components that are hard to get through a normal diet. There is a massive supplement industry that provides these types of products specifically for those undergoing intense workouts. Creatine is one such supplement that can be taken before a workout. Creatine helps to produce more ATP, which is an energy source within the cells. Protein powder is another excellent supplement that can be taken before and after a workout routine. 

Creating a great physique and staying in shape doesn’t have to be complicated. It is important to remember that an intense workout routine isn’t enough. These five habits can be performed before and after a workout help maximize the effects of an intense routine.

Brittany Waddell

Brittany Waddell

Brittany Waddell is a contributing writer and media specialist for RightFit Personal Training. She often produces content for a variety of fitness blogs.

Categories: Fitness
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    1. David 4 December, 2018

      Definitely, that´s something you have to change. It makes a huge difference! Begin with just 5-10 minutes of stretching after your workout and let me know after two weeks of doing so. If you don´t feel better I will give your money back ;)

    1. David 4 December, 2018

      Hi Josh! I remembr you told me that the first day of the challenge. Did those tips not work for you? also, let´s not forget you´re writing a thesis and that´s highly stressful, may it be related?

      2. David 6 December, 2018

        No worries, it was a month ago and not really a discussion. You commented that you were not sleeping very well :)
        I´m sure you will nail your thesis and you will sleep like a baby again ;)
        Big hugs, my friend!

  9. davidmiller2086 8 January, 2019

    Oh gosh thank you so much for mentioning sleep! It is so important to people’s overall health, but just as important to your fitness journey. Great article!

    1. David 8 January, 2019

      Thank you! Quality sleep is a must in order to be physically and mentally healthy 😉
      Plus, if you are on a fitness journey you need to rest properly or your body will pay the price sooner or later 💪

  10. yoursuperfitnesstips 16 January, 2019

    I don’t know if it’s healthy, but I tend to binge on something sweet like a few cookies, or chocolate cake after a hard workout. It helps reduce the trembling after a heavy workout. I don’t know the long term effects, but hope that’s an ok routine?

    1. David 16 January, 2019

      We all appreciate a small prize after an intense workout. But if you like chocolate or something sweet, how about a chocolate flavor protein shake? That would definitely help to recover and please your palate at the same time :)

    1. David 15 February, 2019

      Thank you, Lance.
      Usually, people skip stretching. But that’s not an excuse 😉 Your muscles will thank you 💪

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