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You are here: Home » eGM Resources » Health Information & Resources Portal|Home » Exercise » Tips on experiencing the perfect workout

Tips on experiencing the perfect workout

Tips on experiencing the perfect workout

Tips on getting the most out of your workout!

We all want to get the maximum benefit from the time we spend exercising. To get the most from every workout, here are a few simple things you should do before, during and after each session that will boost its effects:
  1. Have a workout goal. Knowing your physical or mental goal for each workout before you begin sets in motion the desired results almost immediately.
  2. Eat the right foods beforehand. What you eat before you exercise has a large impact on how well your body and mind will perform during the session. Eat predominantly quality fat and proteins before and carbos and sugars after. A peanut-butter sandwich an hour before a workout is perfect, because it will sustain you physically and mentally. In addition, to maintain steady blood sugar levels during exercise, it's best not to eat within thirty minutes before workouts.
  3. Warm up longer. Be sure to give at least ten minutes to easing into your workout. This prevents injury, increase performance, and literally makes the workout feel easier.
  4. Focus on your breathing and technique. This is the best way to keep your focus sharp and your performance up. The world's best athletes concentrate almost exclusively on these two elements during training and racing, and for good reason. The common mantra of top athletes during competition is "Breathe, flow, technique." Keep your breathing deep and rhythmical and maintain good technique. The quality of your workouts will soar.
  5. Monitor you intensity. Some people have little idea how hard to go during a workout. The secret is to stick to four general levels of exercise and the only way to accurately gauge your exercise intensity is to use a heart rate monitor.
  6. Stay hydrated and well fueled. Dehydration is insidious. Just a 2 percent drop in your body's water levels can lead to a 10 percent decline in performance. Drink one standard water bottle and consume 40-60 grams of carbohydrate per hour during exercise. You'll work our better and recover more quickly.
  7. Warm down for five minutes. A cool-down will "flush" your muscles of the waste products that build up in your body during exercise. This will help you recover and make your next session feel easier.
  8. Eat well immediately afterward to maximize recovery. Your body is most receptive to nutrients directly after a workout. Eat something substantial after tough exercise.

    Source: written by Eric Harr, fitness expert for Polarusa.com.

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