Things that make the workout more effective

Before the training

1. Getting enough sleep: It’s not really a surprise, but it’s often neglected. Sufficient sleep is important for the body and psyche in order to be fully resilient and efficient. Getting seven to eight hours of rest per night not only achieves better results, but also helps your body build muscle and regenerate post-workout.
2. Healthy snack: Of course we shouldn’t fill our stomachs before exercising. Nevertheless, the body needs energy to complete a strenuous workout. A slice of wholemeal bread with peanut butter, a handful of almonds or a piece of fruit provides the body with essential nutrients.
3. Choosing the right clothes: If you go running outside, you should definitely invest in high-quality running shoes . The breathability and weather resistance of the clothing also play a role. Stable, high-quality outfits increase mobility and our sense of well-being during training.
4. Warm up: Please don’t underestimate! The warm-up is not only pleasant to switch into the training mode gently, but also important to get the muscles going and thus prevent injuries. No matter how short the workout is – the warm-up training is an absolute must!
5. Use a fascia roller: A fascia roller can be used both before and after training . Exercises with the foam roller improve our posture and, according to studies, should even promote the regeneration of our muscles.

After training

1. Drink a lot of water: Of course, this always applies. Because water is essential for our body to function properly. Above all, when we exercise, we lose fluid through sweating. Therefore, drink enough water before, during and after training . It should be about 1.5 l per day, definitely more after sports sessions!
2. Stretching: Post -workout stretching is just as important as warming up . In this way, the mind and body can slowly calm down, the heart rate and breathing can stabilize and the muscles come to rest. In addition, we remain flexible and prevent shortening and stiffening of ligaments and tendons.
3. Cold showers: Admittedly, taking a cold shower takes a lot of effort. It’s still worth it, because a cold shower can prevent sore muscles. In addition, alternating showers ensure a more stable immune system and wake you up!
4. Eating healthy: After training in the evening, eat nothing? After all, don’t we want to shovel the calories right back in? This is a common misconception! Our muscles cannot grow without the energy they need from dinner. Furthermore, the skipped meal quickly lures us into the next ravenous appetite attack. A lot of protein and a little carbohydrate is ideal for muscle growth . For example a delicious omelette, fish or vegetables.
5. Keeping a log: not only interesting, but also motivating – if you write down your training progress, you will quickly see your improvements. How many squats, how many pounds and how long? This also makes it easier to classify when a training session can be increased and how we can continue to improve.