Before and After Workout
Before and after workouts are an important part of staying in shape. You may have heard that you will be healthier if you exercise, but many people do not realize the different benefits it can bring to your body. In order to reach optimum health, you must follow a healthy routine that keeps you physically fit. Working out is one way of meeting this challenge.
There are many reasons to workout before and after. Exercise helps to tone your body and burn fat more efficiently. Workouts also help you prevent future injuries by strengthening and toning muscles that can withstand the strain of everyday life. Your muscles also work harder and longer while using less energy than when at rest. This gives you more energy to exercise throughout the day. Many workouts also improve your mood, which is especially important if you are working out during the cold winter months.
When you work out your heart rate increases, which pumps oxygen-rich blood to all the major muscle groups in your body. You burn calories while increasing your heart rate. As muscles are repaired and strengthened they become heavier. The extra weight you carry reduces the risk of injury, increases resting time after your workout, and decreases your body fat index. Weight lifting may also be helpful in reducing chronic back pain and osteoporosis.
Before your workout eat plenty of fruits and vegetables. These foods are high in fiber and provide the vitamins and nutrients your body needs for a well-balanced diet. Fruits and vegetables are high in water content and contain fiber, which makes them less likely to pass through your digestive system. Fiber is important because it helps to cleanse your intestines and absorb excess fat. Whole grains are also good choices because they help slow down the emptying process of your stomach when you are finished with your workout. Whole grain products digest quickly and do not fill up on fat, sugars or salts.
Exercise strengthens and tones muscles. When you perform strenuous exercise, your body produces androgens, which are responsible for growth and maintaining muscle mass. Testosterone is converted to dihydrotestosterone (DHT) by the enzyme 5-alpha-reductase. DHT may reduce sperm count, cause gynecomastia or male breast, interfere with the production of estrogen and cause infertility in men. High levels of DHT have been found in most men with advanced age. Minoxidil, an anti-androgenic agent found in finasteride (Propecia), may help reduce the effects of DHT on the male body.
Before your workout work the muscles with free weights. Light weights that can be manipulated will stimulate muscle growth. Free weights also work the larger muscle groups in your arms and legs. They help to protect your joints and keep your body energized during an intense weight lifting session.
Do cardio exercises during your workout. Exercise increases the heart’s ability to pump oxygenated blood to various parts of the body including muscles. Cardio exercise is especially important if you are overweight because it helps control your body weight. When your heart pumps more oxygen-rich blood to your muscles, it stimulates increased growth. The more muscles you can contract during a rigorous workout, the more weight you can lose.
Do strength training exercises. This type of exercise will build your muscles and help you to get rid of extra fat. It is especially important if you are trying to gain weight and muscle tone. Examples of strength training are push-ups, curls, squats, dips, and dead lifts. These exercises help to strengthen your bones and muscles. The increased bone density and improved muscle tone makes weight lifting more effective.
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