Maintaining a good exercise schedule will help you study more productively, remember more, and feel better. To fully achieve these benefits, though, you must actually do a bit more than simply exercise.
While the act of exercising is definitely necessary to bring about these benefits, the supporting activities before and after will determine how much a workout can help you.
Follow these guidelines to exercise safely and efficiently.
#1 Warm Up
When was the last time you walked into the gym and immediately started lifting the largest weights possible? Hopefully not recently. By adding a warmup period to your exercise routine, you can greatly increase both your effectiveness while exercising and your ability to avoid injury.
Whether you warm up through a short jog or a stretching session, find an appropriate starting exercise to add to your routine.
#2 Stop Slowly
The best athletes dont transition directly from a flat out sprint to sitting at their desk. Rather, they understand the importance of cooling down gradually.
Particularly useful in cooler temperatures, gradually warming down over a period of five or ten minutes will help work much of the lactic acid out of your muscles decreasing stiffness and soreness later.
#3 Drink Water
Because exercise uses large amounts of fluid, you must actively work to replace them after your workout. Particularly important in endurance exercises such as running, fluid intake will increase your performance during prolonged routines and will also speed your recovery time.
Although various sport drinks definitely have some benefits, most amateur athletes will benefit most from plain water.
#4 Eat Healthfully
Surprisingly, (or not) the effectiveness of your exercise sessions is limited in a large part by your diet. When you exercise, you send your body signals to build and repair muscles. To do this, your body will use whatever building materials are on hand.
Eat a balanced diet to give your body the materials it needs to build a strong and durable structure.
#5 Rest Well
After a long workout, one of the best recovery methods is also the most obvious rest. As simple as it may sound, many budding athletes particularly those attending college fail to get enough sleep. Between your class deadlines, exercise routines, and social life, rest many easily seem like an insignificant part of the day.
When you exercise, however, you actually tear down your muscles. Without sleep, your body will not be able to recover properly. Aim for at least seven to nine hours of sleep each night.
Stretching both before and after exercise will vastly increase your athletic potential. Stretching will help you be more relaxed and natural, improve your posture, increase your range of motion, and help you avoid many injuries.
Even if you only perform the most basic stretches (such as the Hamstring Stretch or the Standing Calf Stretch), forcing yourself to do so regularly will reap many rewards.
#7 Avoid Over Training
Studies have shown that optimal gain generally comes from between two and three workouts each week. If you prefer more mild exercises, you might be able to exercise daily, but you should always be careful to avoid over training.
All the best recovery techniques are useless if you fail to supply one crucial ingredient time.
How do you recover from your exercise routines?