19

Dec

Five Things You Need to Do Before Exercise

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As with everything else, you need to prepare for your exercise program. You should prepare physically, emotionally, and psychologically. For instance, you don’t want to have to give up on your program after a few days because you don’t have the required emotional commitment.

Below are five things you need to do before embarking on a keep-fit program.

Decide on the best time

When is the best time to exercise? Research shows that a workout in the morning, on an empty stomach, is ideal for weight loss. Research from Brigham Young University (BYU) in Provo, Utah, indicates that 45 minutes of morning exercise reduces your craving for food. Moreover, it increases your total physical activity for the day.

Also, studies carried out in the USA and Japan confirm that you burn more fat if you exercise in the morning before breakfast than if you train later in the day. These findings were announced in the December 2015 issue of the journal, EBioMedicine. 

Nonetheless, don’t despair if you’re unable to exercise in the morning. The next best time is evening. That said, the most important thing is to work out consistently and at the same time every day. Your body will adjust to the schedule and you’ll reap the benefits of the activity.

So, you’ve picked on the time. What’s next?

Drink water

To replace the water you lose during exercise, it’s important to hydrate adequately. Besides, being hydrated keeps your energy levels high. The American Council on Exercise recommends drinking two to three cups of water a few hours before you exercise. Then drink another cup half an hour before you start moving.

As you exercise, continue taking a cup of water every 10 to 20 minutes. The amount depends on the nature of the workout, the moisture levels in the atmosphere, and your body’s needs.

Eat wisely

What to eat or not to eat depends on the time of day, as well as the type and duration of the exercise. As a rule, wait for 30 to 90 minutes after eating before exercising. If you have only eaten a snack, wait for 30 minutes. However, if you have eaten a large meal, wait 90 minutes before starting your workout. 

Listen to your body. If you’re doing a low-impact workout first thing in the morning, you don’t have to eat beforehand. However, if you feel the need for fuel, go right ahead and grab a snack. After all, if you have no energy, you won’t have an effective workout. For best results, eat carbohydrates and lean proteins.

Warm up

Whatever the length or type of your workout, it’s crucial to warm up. Don’t just dive into the activity. A warmup raises your body temperature and prepares your body for action. You risk injury and sore muscles if you take your body straight from a resting position to vigorous movement.

Wear the right gear

It’s important to be properly kitted out for the job at hand. You don’t want to give up on your workout halfway through because of discomfort. For example, you need the right sneakers and the correct sports bra for running. You want to wear clothes that allow for flexibility and ease of movement, depending on the nature of the workout. You aspire to get the best out of your workout and make exercise part of your lifestyle. To do this, you need to avoid injury and inconvenience. Therefore, it’s important to prepare your body and adjust your schedule and daily routine to accommodate exercise. That way, you are less likely to abandon the program after just a few days.