What to do during the work out



All fitness and exercise programs induce increasing consumption of oxygen. When one starts aerobic exercise, the body starts to use up oxygen faster, which results in rapid and deeper breathing. Almost every type of exercise results in some degree of calorie burning, water loss due to increased sweating and increased heart rate. Even a simple walk or a slow jog results in some degree of calorie burning and energy requirements by the body. Moreover, the faster and more intense the exercise, the higher the consumption of energy.

Therefore when planning a work out, there are some essentials things to take and use. When planning any type of work out, the first few minutes should be spent warming up for at least 5-10 minutes. Cool down for a few minutes before you jump into your exercise routine. Warm ups are important to help prevent pulling or straining a muscle.

Once you start your activities, ensure that your heart rate does increase and that your breathing is deep and focused. Continue the work out for at least 20-45 minutes. Once the workout is over, cool down to allow your heart to return back to normal. The cool down period involves a few minutes of decreased intensity of movement, such as walking at a slow pace followed by stretching. Stretching at the end of a program will help reduce muscle soreness that may occur the next day.

The other important aspect of exercise is workout nutrition. If you go hungry to a gym, you will never achieve your maximum potential during the workout. If you want to gain weight and achieve a muscular body, one needs to have a proper pre workout meal at least 1-2 hours prior to the exercise. Pre workout meals and food supplements will help you increase muscle strength, build endurance, and provide increased energy. The extra nutrition will help you burn more calories and improve concentration during exercise.

One should always go for exercise with adequate fluids. While there are many types of drinks, energy fluids and various liquids, water is perhaps the best hydrating fluid. Individuals who are diabetic should take several candy bars and/or orange juice during exercise.

The foods that should be eaten during an exercise program include fruits and moderate to low calorie carbohydrates. Eating high carbohydrates prior to exercise will provide energy but will also tire you out rapidly due to generation of carbon dioxide. Carbohydrates are the main source energy in a workout. For those who intend to job or run a marathon, eat brown or white rice, brown bread or pumpernickel bread, whole-wheat bagel or whole-wheat pasta or oatmeal. Fruits on the other hand contain a variety of vitamins, nutrient, and minerals. The best fruits recommended during an exercise program include bananas ad oranges. Both these fruits contain lots of potassium and carbohydrates that help prevent muscle cramps.

Proteins are vital if one is trying to build a body. Proteins help build muscle, endurance and increase strength. Eggs, chicken, and seafood provide ample nitrogen for the muscles during exercise.

The role of supplements during an exercise program is no longer questionable. Supplement can help stimulate the body, provide nourishment, and keep the body vitalized. Supplements are best eaten 30 minutes prior to an exercise routine but an occasional candy bar or high calorie liquid drink can be ingested during the work out. There are hundreds of other supplements that one can take during exercise but most are not a substitute for exercise.

Finally, when going out for exercise, take a clean towel, and personal care products. You may never know when you need them.

Now, you know what to do during the work out click here to learn what to do after a good work out. Now, you know what to do during the work out click here to learn what to do after a good work out.