There isn’t much in this world that we have control over, like snow on a mid-April day, for instance. However, you are in control when it comes to your workouts and the time and energy you spend in the gym. What I mean by this is if you are looking to get into better physical shape, not have low back pain, get stronger, have more energy, or any other reason for coming to the gym, you are in control of your body and how you respond to a workout. Listed below are some tips on how to make the most of your time in the gym, before coming to the gym, and what to do for recovery.
1. Give it your all. This may come naturally for some workout warriors but not everyone is that into fitness, working out, or sweating. All I can say is that if you are not happy with your progress, have become stagnant, or think you can do better, JUST TRY. You will not be a failure if you try your hardest. How can you try hardest at Aligned Training? Well for starters there are three daily workout boards. If you are someone who is constantly working off of the beginner board maybe it’s time to try the intermediate board. Also, you can always try the bonus workout as well. Still not seeing the results you want? Consult with your trainers on how to make the progressions you want. We work for you and want to see the results YOU want!
2. Stay committed. We all get it, life gets in the way. Everyone skips a few workouts from time to time but staying on the path and keeping a habit will be rewarding. If you are unable to come into the gym try a home workout. Even if you are pressed for time, a 20-minute workout is better than nothing! Most home workouts can be done with little to no equipment. Body weight squats, pushups, planks, and glute bridges are a few strengthening exercises you can do to elevate your heart rate and get a quick workout in. It can be that simple!
3. Phone a friend. Working out alone can be, well, boring. Having a gym partner is great for many reasons. They can hold you accountable when you don’t feel like going to the gym, there will be some friendly competition, and you’ll always have a spotter.
4. Set a goal. Again, this can be somewhat obvious. If you’ve been coming to the gym for a while and want to see more results, set yourself a goal. This can be a short-term and or long-term goal. Setting specific goals using something called S.M.A.R.T goals can help you stay on track and really put a concentration on what you want to achieve.
5. Hydrate. This is a simple one but still something most people don’t do properly. Your body needs water. There is no arguing this fact. Drink it, lots of it, too. And yes, you will have to run to the bathroom a lot but the rewards of drinking water and staying hydrated are worth it.
6. Pre- and post-workout snacks. There are so many things to eat before and after a workout. Finding the perfect combination can be a little tricky. Eating too little can leave you feeling tired and light headed while eating too much can make you feel sluggish or even result in vomiting. Something to try before a workout would be a mixture of a complex carb and a simple carb. This way your body can breakdown the simple carbs quickly and use them for energy now, while the complex carbs will be digested at a slower rate so you can feel energize throughout your whole workout. A post-workout snack or meal should also replenish the carbs that were just used and the protein your body will need to help repair the muscles. For a snack, I would suggest a protein shake. This is quick and simple and can be ingested quickly for those moms, dads, athletes, (and anyone else) that are always on the go.
7. Take your supplements. During your workout your body is under a decent amount of stress due to weight bearing exercises, time under tension, and general joint and muscles stress. If you are conscious enough to drink a protein shake after your workout to help repair your muscles why not take a supplement to help keep your joints happy too? Taking a joint health pill like ChondroSamine-S can help restore your joints. Other supplements that are goo to have on hand are Bio-Allay (helps alleviate pain) and Intenzyme Forte (helps combat again inflammation). These three supplements alone can help you work out pain free and help reduce the amount of OTC pain pills we take. Consult with Dr. Tarnow about what other supplements you should add to your diet.
8. Get enough rest days AND sleep. In the simplest terms your body must enter R.E.M sleep in order for your body to repair muscles. Getting enough sleep and staying hydrated are the two most important things you can do for your body. You also need to be aware of over training and muscle fatigue. Working out every day might seem like a great thing, but, in reality, it can do more harm than good. Listen to your body. If your body is constantly under stress and never resting, you will breakdown. Eventually your body will say enough is enough and that’s when injury will occur. Most of us have underlying joint issues or muscle pain so more isn’t always better in this case.