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Are you in need of improving your skills in sports? Here are some basic suggestions on how to help your body perform better.
- Stay hydrated
During exercise, it is important to consume from 330 ml to half a liter of water. In case you want to provide more resources to your body you can make use of electrolytes instead of water. Electrolytes help your body remain hydrated by providing Kalium and Natrium as well as a variety of useful substances.
- Eat the right things at the right time
A proper diet is important to support your body in working out. You need to have your latest meal at least two hours before the gym and drinks an hour before so that your stomach is relatively empty. Digestion will decrease your level of performance and make you sleepy. At the same time, you should consider that before exercise you need a meal rich in carbons so that you have plenty of energy. On the other hand, after exercise especially if your training exceeds two hours, you are supposed to prefer proteins to help in the further build-up of your muscles. Of course, none of this should be processed food. If you need to add fat to your diet it is preferable to combine them with proteins.
- Wise choice of supplements
Supplements can also be an option for some people whose diet is poor in certain vitamins, metals, and other vital substances. Athletes who focus their exercise on muscle building for example are very likely to need extra magnesium in their diet. The modern lifestyle has led us to exclude some kinds of food from our diet. Modern people have less access to vegetables and fruits while they tend to eat a lot of processed sugar. Even the fruits you can find on the shelves of the supermarkets are not as rich in vitamins as they used to be. Therefore, it is more than possible to be in need of a supplement.
To prevent injuries and prepare your body to go through the difficult process of working out you have to warm it up. Each type of exercise demands a different type of warming up. In most cases though, running that increases the temperature of your body will make you more flexible and energetic. It is not random that in warm weather people perform better in stretching. It is due to the body’s higher temperature. Stretching is also crucial not only at the beginning of the session -right after running- but also at the end. Apart from your performance, you will see that fewer injuries will occur if you follow this simple advice.
- Rest sufficiently
Do your exercise according to your plan but keep in mind that your body has its own pace. There might be a time that you overdo it. When you are out there working out it’s easy to get carried away and do more than what your body can handle. If you notice a great difficulty to move the next day do only the ¼ of your planned training and don’t overdo it. However, keep in mind that it is important to move even a little to help your body obtain memory regarding what it will be expected to do every day.
- Use the proper equipment
Using the right equipment is often underestimated even though it is essential. For example, athletes who face issues with their waist have to wear special bets and pregnant women can use support for their belly. Especially shoes should be chosen wisely. Unless you do a sport where that requires special shoes, your sneakers can work in favor of your performance. Treat your equipment as an investment and you may avoid potential injuries.
- Exercise your brain
During your training, you have to be focused. Especially if you do lift-weighting you have to be very careful when you do those exercises. High danger of injuries is out there for bodybuilders. It would be a nice idea if you could spend sometime before working out to meditate. In the beginning, you will have to completely relax and stop thinking. Then, you should focus on the goals of this particular sport. If you also do another sport that addresses more to your mind than your body, like golf, this would be a great support.