Whether you’ve recently decided to train for your first 5K, or you’ve been working out on a regular basis for years, it’s vital to take care of your body before, during, and after your workouts so that you can continue exercising. Getting motivated to exercise is a huge first step, but if your body cannot handle the pressure of working out multiple days in a row, you’ll be unable to complete your desired exercise program. Fortunately, there are a couple of important steps you can take to make sure your body is properly prepared for exercise that will help you during and after you finish your workout.

Carb Up

While coffee and energy drinks may be enough to get you through a long workday, they don’t provide any nutrients that will help you during your afternoon workout. You’ll need to eat foods with carbohydrates during your lunch in order to have the necessary energy for a good workout in the afternoon. And, if you’re someone who enjoys a morning jog or swim, there’s usually not enough time to digest any foods that will give you the energy you need. The best way to prepare your body is to consume some complex carbohydrates the evening before you plan on working out.

Traditionally, you may have heard that athletes enjoy a big plate of pasta before a big event. However, if you’re trying to exercise and lose weight, mountains of noodles may not be your best option. Look for carbohydrates that offer you the stored energy you’ll need for a long workout, but don’t come with added fats. Some complex carbohydrates to consider eating the afternoon of or evening before a workout include:

– Black, pinto, or kidney beans

– Potatoes, yams, or eggplant

– Carrots, cucumbers, or broccoli

– Cabbage, spinach, and lettuce

– Apricots, prunes, or plums

The more carbohydrates you can pack into your diet, the more energy you’ll have to get through those last couple minutes of a grueling workout.

Stretch, Stretch, Stretch

Stretching is one of the most important things you can do before your workout to prepare your muscles and joints for what lies ahead, and after you’ve finished to help your body recover. Before your workout, it’s best to do a slight jog or some other kind of exercise to slowly warm up your muscles and increase your heart rate. After about ten minutes, you can begin your stretching routine. Ideally, you’ll have the time and patience to stretch just about every main muscular area in your body.

However, if you’re only going to do a few stretches, it’s best to make your quads, hamstrings, and back muscles a priority. For almost any exercise, these cores muscles will be at play, and their flexibility can make or break your workout. This same rule of thumb applies post-workout as well. If you neglect to stretch your back, for instance, you may not be able to get out of bed the next morning due to stiffness. If you can, stretch multiple times a day to keep your muscles limber and strong.

Hydrate

The human body naturally loses water throughout the day from trips to the bathroom, sweating, and even breathing. In fact, most people who aren’t even exercising don’t replace the fluids in their body at an appropriate rate. When you’re working out regularly, you lose fluids even faster than the average person. Fluids are essential for a number of different functions when it comes to keeping your body fit, so you need to make a point to replenish your body as much as possible. The best way to do this is to keep a reusable bottle on your desk, in your car, or in your backpack that you can fill with water and drink from throughout the day. If the average person needs 6 to 8 glasses of water each day, it’s a safe bet you’ll be needing ten or more. Keep the fluids coming throughout the day, and make sure you have a water bottle in the gym as well.

Taylor Thomas is an experienced writer who has written for a number of notable publications. As a lifestyle expert, Mr. Thomas is able to offer advice and insight on a multitude of topics, including those pertaining to wellness.

Taylor Thomas is an experienced writer who has written for a number of notable publications. As a lifestyle expert, Mr. Thomas is able to offer advice and insight on a multitude of topics, including those pertaining to wellness. http://www.laserspinewellness.com/

Author Bio: Taylor Thomas is an experienced writer who has written for a number of notable publications. As a lifestyle expert, Mr. Thomas is able to offer advice and insight on a multitude of topics, including those pertaining to wellness.

Category: Wellness, Fitness and Diet
Keywords: wellness