9 things to do before and after a workout to get better results

10 things to do before and after a workout to get better results

It’s easy to workout.

You put your clothes on. Get into your car. Drive to your gym. And then hit your class. HARD.

But… if you’re a smart cookie, you may want to do a few things to improve your results.

Specifically, these 9 things that we first saw over at our friends at www.gq.co.za recommends.

Check it out:

The workout is actually the easiest part of a fitness routine,” says Jay Cardiello, celebrity trainer and Gold’s Gym Fitness Institute member.

Whether you walk, jog, lift weights, or do CrossFit, an hour is only four percent of your day, and you can’t [make that more important than] the 23 other hours.”

Things like good nutrition and quality sleep matter too, and smart pre- and post-workout rituals can ensure you’re recovering properly, fueling your efforts, and crushing it in every single workout.

Here’s a few things you should think about:

  1. Prioritize getting enough good quality sleep.
  2. Hydrate, hydrate, hydrate.
  3. Grab a snack.
  4. Make sure you’re wearing the right clothes and footwear for the workout you’re doing.
  5. Work in a dynamic warm-up.
  6. And use a foam roller.
  7. Refuel with post-workout nutrition.
  8. Log your workout.
  9. Consider a cool shower, especially if you worked out in the heat.

The evidence for cold water immersion doing something highly beneficial after a workout is not rock solid; it’s by no means a guarantee that a cool shower after a workout will make you recover quicker or stave off post-workout soreness.

However, ice baths after a particularly hot workout or when the athlete is overheated do seem to be helpful. Moreover, some researchers say cold water therapy may contribute to the perception of recovery which, in turn, does actually aid recovery. Basically, if you’re overheated, a cool shower will help your body get back to baseline.

And if you’re one of the many people who feels that a cool shower after a workout makes you feel better mentally and/or psychologically, consider making it part of your post-workout ritual.

You don’t have to jump in an ice bath like the pros; just turn the shower temperature down lower than you usually do.

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