Exercise is a lifestyle science that needs to be understood for maximum reward. While
moderate activities like walking are layman friendly, things like building abs, or doing more
intensive workout routines need some learning.
In order to fully benefit from your exercise, following these tips are very helpful:
1. Post workout food intake
During the workout session, your muscles get overwhelmed with the task. They work to
their full capacity and then some. Due to the increased energy supply, sugar stored in the
muscles, or the glycogen is broken down into glucose. This is utilized by the body to keep up
with the workout routine.
However, after workout, it is important to replenish this loss. It is therefore vital to take
some healthy snack, ideally sugar based one like a date or banana. If this is not done,
muscles end up taking the brunt of the loss. Liver then has to step in and supplement the
lost muscle sugar. Therefore, the entire body suffers in the end. You are also more prone to
injury in such instances that will have you running for the top orthopedic surgeon in Karachi.
Consequently, rather than reaping rewards of the exercise, you will suffer because of it. No
lean muscles will be formed, instead, you will feel tired, fatigued and in stress.
2. Don’t forget to hydrate yourself
As we workout, the heart rate and the body temperature go up. As a result, the body
produces more sweat to regulate the internal temperature. Hence, those working out are
have greater water requirement, especially during summers, and when the workout is being
done under the sun.
However, when adequate hydration is not done, muscles tend to become sore. They are
also not able to work properly, due to which the process of muscle building is also
Therefore, it is crucial to take enough liquid in the aftermath of an exercise session. But,
alongside water, be sure to take some drink that contains electrolytes to fix your salt levels
in the body.
3. Cooling down
Exercise can be hard, and you just cannot wait to end it, catch your breath and get some
rest. In this haste, do not forget to cool down. Your heart rate soars during exercise and
muscles are hyper-performing. It is therefore vital to bring them down gently.
If cool down is not done properly, blood starts to pool down in the limbs, leading to poorer
circulation and disorientation. Muscles also remain sore and are more prone to injury then.
4. Stretch your muscles
A part of cool down process is also stretching your muscles. It not only helps to increase the
range of motion, but these stretches also help in the recovery process of the muscles.
Ideally, you should hold your post-workout stretches for at least 15 seconds; considering
how good these feel after a long, hard workout session, they’re not difficult to do!
5. Eat well
If your body does not have sufficient nutrients, it will not be able to heal properly.
Moreover, skipping meals leads to muscle loss, not fat loss. So, eating well is really crucial.
6. Caffeinate yourself
Caffeine is effective both, before and after workout routine. Drinking cup of coffee after the
workout helps with the quicker replenishment of glycogen –the muscle sugar. It therefore
helps to accelerate the rate of muscle recovery and thus facilitates the task of muscle
Hence, caffeine is great for helping you get to the long, lean muscles. However, be sure to
not overdo it. Caffeine promotes water loss from the body and hence if taken in larger
amounts, can lead to dehydration.
7. Take rest
During exercise, your muscles get put through a lot. If you further fatigue them, they will not
be able to perform well. Hence, it is important to rest just as well. Taking a day off entirely is
also recommended by some experts.
If body is not given sufficient rest, it will inadvertently show in your reduced performance.
8. Keep track of your session
Everyone reacts differently to workouts, even if they are following the same routine. So, it is
important to keep track of your personal exercise data; how long was the session, the
calories burnt etc. Logging this information will help you realize how far you are from your
fitness goals, what more is to be done etc.
If you are unaware of your body’s limits and the result of your workout, you will not benefit
as much from them.
9. Your nutrient needs
Taking sufficient protein is vital when working out, as it is required to build more muscles. It
is also important to know if you are getting enough calcium and vitamin D in your body.
Reduced levels of vitamin D are linked to slowed post-exercise recovery.
Therefore, fixing the vitamin D levels is important, especially if your bones hurt as well.
However, do not take supplements without the recommendation of the top orthopedic
surgeon in Lahore. It is a fat soluble vitamin whose high levels too can be dangerous for the body.