Tips for Pre and Post-Workout

Junction Fitness is dedicated to your entire fitness journey, including what you do both within and outside of the gym. We want to help you learn how to live a healthier lifestyle and how you can maximize the benefits of your workout. So we’ve compiled some tips for before and after your workout. These can help you and your body jump into the perfect workout routine to boost your strength, power and endurance. 

Pre-Workout Tips

A good workout starts before you step foot into the gym. There are so many things you can do in your day-to-day life to improve your fitness. Here are some tips that we think will help your workouts at Junction Fitness. 

1. Eat your Energy

Food before a workout is essential. Everybody’s body is different, but, in general, you should be eating a meal or a snack an hour before your training that will give you enough energy to last you throughout the workout. The two big things you want to make sure you have on your plate are carbohydrates and proteins. These are two of the critical factors that will sustain your energy. Carbohydrates, like fruits, give you quick energy that you’ll burn first in your workout. A protein from a shake or bar will help your muscles build and repair throughout the training. If you cannot eat, we highly recommend combining Xendurance Protein with Fuel 5. This combination will give you the appropriate amount of protein and carbohydrates to give you energy in your workout and get you on the road to recovery afterwards.

2. Drink Water

Texas is hot. Whether you are an early riser or afternoon gym go-er, hydration is essential. It’s recommended that you drink 20 ounces of water half an hour before your workout. Staying hydrated will keep you from getting dizzy or having cramps, and proper hydration will also enhance your performance in the gym. You shouldn’t have to force yourself to guzzle down water, but you do want to be mindful of how much water you are taking in on a daily basis. Men’s Health says lack of hydration can decrease your strength by 2% and your endurance by 10%.

3. Warm-up 

A good warm-up is a pre-workout step you can do in the gym. There are many great ways to warm up, and it truly depends on what kind of workout you’re doing. First, you can do aerobic warm-ups. A low-intensity walk, run or bike ride is what you need to get your blood pumping and preparing your body for the more intense workout you’re about to do. Another warm-up you can do is roll out your muscles with a foam roller. The foam roller will get your muscles prepared and roll out any pinched-up tendons. Foam rolling can help you avoid injury as well. We are also fans of active warm ups. Taking yourself through slow activation stretches and really prepping the muscles you are about to work is key to getting the most benefits out of your workout and decreasing the risk of injury. 

Post-workout Tips 

You’ve prepared for your workout, finished your workout, and now what? It’s time to do some post-workout steps to make sure you’re fueling your body and helping maintain everything you’ve worked hard for. 

1. Take Time to Cool Down

After you finish your workout it is important to give your body time to recover. As soon as you’re done with your main workout, take a few minutes to slow down. For example, you can take a slow five-minute walk to let your heart rate and blood pressure fall naturally. By doing this, you can help avoid dizziness, sore muscles and injury.

2. Rehydrate

Just like in your pre-workout, you need to hydrate post-workout. Rehydration helps to replenish the water you’ve lost during the workout and prevent muscle soreness while improving your strength. It’s recommended to rehydrate with at least 16 ounces of water and to avoid sugary drinks during this time. 

3. Have a Healthy Snack

Eating a healthy snack after your workout has many of the same benefits as rehydrating. Now you’re replenishing your energy and starting the recovery process. It’s still recommended to eat carbohydrates and proteins. These will both give you the energy back that you’ve lost during the workout and help your muscles recover. Snacks can be eaten 45 minutes post-workout for the best results. 

A class at Junction Fitness covers the workout portion of your fitness routine, but we want to care for you in your complete fitness journey. Follow these tips to improve your workout and jumpstart a path to getting stronger, healthier and happier. 

Come see us at Junction Fitness to start your fitness journey.