subject: 3 Important Exercise Elements for Increased Safety and Performance [print this page] 3 Important Exercise Elements for Increased Safety and Performance
Getting a firm and shaped body is a dream of us all. We spend many hours in a gym and sometimes dedicate three, four or more days in a week only to improve our figure, appearance and overall fitness level. While you are probably conscious that proper nutrition is beneficial to achieve a dream result, maybe you are not aware of some other elements that are easily forgotten. These elements are just as important in achieving your final goal.
Warm Up Before Exercise
Cold body needs to warm up before engaging in physical activity. Always take enough time to raise your body temperature and increase blood flow to your muscles. It is necessary to warm up to decrease muscle stiffness, reduce a risk of injuries and increase workout performance.
A typical warm-up exercise can be walking on a treadmill, jogging or light running or cycling. You can even warm up doing your main exercise only at a low intensity.
Stretching After Exercise
You probably think that stretching is something that you must do before exercise. However, recent studies have shown that stretching before physical activity can produce negative effects as it makes you slower and weaker. Stretching the muscle causes it to tighten, which is exactly opposite of relaxation needed for physical activity
Therefore, stretching is better to do after a run or exercise as it will increase flexibility and release tension of your muscles. Static stretching is used to slowly elongate the muscle to its full range of motion. Hold it at a position where it is fully extended, but without pain. Stretch should last from 15-30 seconds. Don't try to bounce your limbs in an attempt to increase your stretch as this can provoke injury.
Proper Hydration
Staying properly hydrated during your workout is important to improve performance and duration of the exercise. Inadequate water intake during exercise can lead to cramps, dizziness, fatigue and heat illness. Don't wait for your body to signal that it is thirsty for you to drink water. Always drink enough water at least two hours before exercise and every 10-15 minutes during the exercise. Weigh yourself before and after exercise and drink 20-24 fl oz for every pound lost.
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