Many people anxiously start a new workout routine just to hit a brick wall shortly after due to an exercise injury. With the correct precautions this can be prevented.
It’s very important to warm up the muscles and increase your blood flow before a workout to avoid any chance of muscle tears. 10 minutes of cardio is appropriate prior to exercise. This could include running, jumping, elliptical, etc.
Static stretching should create part of the cool down phase at the end of a training session. Ideally stretches are held for 30 to 60 seconds. This not only improves the mobility and range of motion but also releases a large amount of blood flow which allows your muscles to relax, rest, and recover. During a stretch, make sure you breathing easily to your comfort.
Dynamic stretching is when you would pulse the muscle opposed to holding the stretch. By quickly pulsing a stretch you increase your blood flow to help warm up the muscles. It also helps your flexibility to allow your desired movement to conduct proper form. Now you’re ready to workout!
You must constantly stay hydrated. If you think that consuming water immediately before and during your workout is enough then you’re wrong. Hydration must be constant to prevent your body from injuries, shutting down, and even over heating.
Remember, its 30% gym and 70% nutrition!
Nutrition plays the same role as hydration. Your body will eventually use your fat cells as an energy source. Fueling yourself with the correct protein post-workout to recover from any muscle fiber damage is just as imperative as the pre-workout carb intake.
Many people don’t know how important it is for the body to get its rest. It’s imperative to have 1 or 2 off days each week, especially if you’re not familiar with joint and muscle balance. Also rest if you’re feeling intense soreness or exhaustion. Remember, you’re body is a machine and needs to be maintained just like one which consists of the appropriate nutrition, fluids, stretches, and rest.
Bernardi practices what he preaches! He can relate to goal driven clients with his own past experiences and help us to positively achieve our personal fitness goals.
Whatever your goals may be, we can help you reach it!
