Deciding to be more active is a great way to cash into all of the amazing benefits of exercise, from a better mood to improved sleep to all-around higher confidence. But regardless if you’re just starting a fitness routine or a gym regular, an exercise regime can sometimes get overwhelming, often leading to newbies throwing in the towel too quickly.
- Fuel Up: A small snack before strenuous or prolonged exercise can help you optimize training sessions. Something small that contains carbohydrates and protein, like an apple with peanut butter, will give you the sustainable energy you need. Other examples include whole grain crackers with a cheese stick or a container of Greek yogurt low in added sugar.
- Refuel: It is important to refuel after a workout to replenish energy and rebuild muscles that were fatigued with exercise. Try to eat a well-balanced meal with protein, carbohydrates, and fats within an hour after exercise. If that isn’t possible, a fruit smoothie with a good quality protein powder can also do the trick!
- Rest & Recovery: Allowing your body to rest and recover properly is crucial! Not only will rest days help prevent over-training and injuries, but this is actually when your muscles are growing stronger. Recovery days can include foam rolling (myofascial release), mobility exercises, yoga, and a combination of dynamic and static stretching routines.
- Hydrate: Water lubricates the joints, promotes proper hormone function, increases energy and stamina, and delivers oxygen throughout the body. Drink water before, during, and after your workouts to keep your body properly hydrated. While most people can safely drink half their body weight in ounces of water, you may require more fluid if exercising outdoors in extreme weather. It is also important and recommended to check with your doctor if you have any underlying medical conditions.
- Mix It Up: If you are currently working out and feel like you have reached a plateau, you may need to vary your exercise routine by adjusting the frequency, intensity, type, or duration. Our bodies (and mind) need different stressors in order to keep improving. Try a fitness class or incorporating a different type of exercise to keep your mind and body moving.
Woman’s Balance Program is a great way to introduce increased fitness and proper nutrition into your daily life. This personalized, 12-week program overhauls your fitness and nutrition program to provide you with long-lasting results. Call 225-924-8313 for more info!