How To Train Hard & Stay Healthy
1. Don’t stretch before you workout.
Dynamic stretches are a much more effective way to prepare for a workout. You take the body through dynamic movements, using full range-of-motion and getting the nervous system switched on. By the end of your warm-up your heart rate should be elevated with a bit of a sweat on.
For example, if you are going to do some squats…
– Jog on the spot
– High knees
– Jumping jacks
– Body weight squats
(complete each one for 20-30 seconds)
Research has shown that this type of dynamic warm-up can reduce the risk of injury, improve flexibility and strength.
2. Do a workout specific warm-up.
3. Stretch after your workout.
4. Use a foam roller.
You can get a foam-roller for those aching muscles and use a technique called ‘self-myofacial release’ (SMR). You can help release those tight spots and knots, helping to rejuvenate muscles and tendons. I would recommend getting some advice on how to use a foam roller properly.
5. Rest & recover.
Muscles and joints need recovery after exercise and the amount of rest needed is probably determined by your genetics. But as general rule leave at least 48 hours before training the same muscle groups. Make sure you get plenty of sleep and proper nutrition before, during and after your workouts. Overtraining is one of the biggest barriers to getting the results you’re looking for, so listen to your body and get some sound advice on post-workout nutrition.
Stop guessing & start progressing…
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