Tips To Enjoying A Relaxing Exercise
10th September, 2022, 3:12 PM
Being physically active (exercise) improve your brain health, help manage weight, reduce the risk of disease, strengthen bones and muscles and improve your ability to do everyday activities.
If exercising has that much benefit then you might want to spend time doing and also enjoying it. Here are some tips to enjoying exercise
PRE- EXERCISE NUTRITION MEAL
Your meal before exercise or workout goes a long way in your performance, relaxation and health. Example of these are:-
-Carbs(starches, fibre in grains, vegetables)
Carbs provide energy for the central nervous system and working muscles in the body. For short and high intensity exercise your glycogen stores are your muscles main source of energy. Carbs helps your body maximize glycogen for short and high intensity exercise
-Protein
Studies have shown that eating protein before exercise increase muscle protein synthesis, muscle growth, muscle performance and muscle recovery.
-Fats
Fats fuel your body for less intense and longer session of exercise. Fats are good for exercise but perform better at high-fat diets over a long period rather than prior to exercise
-Supplements
Supplement like creatine improves exercise performance by delaying fatigue, increase muscle strength. Intake 2-5grams of creatine monohydrate per day is effective. Caffeine also increase exercise performance, reduce fatigue and stimulate fat burn. Caffeine can be taken in tea, energy drinks, coffee. It is more effective 90 minutes after consumption. However, it is still effective when taken 15 -60 minutes before exercise
HYDRATION
American college of sports medicine recommends drinking 0.5-0.6 liter of water four hours before exercise and 0.23-0.35 liter 10-15 minutes before exercise. It is also advisable you take sodium containing beverages
SMILE
"Smiling can help in decreasing perceived effort and increase athletic performance" Dr velikova.
One study found that runners used less energy in their workouts when they deliberately smile through it. A smile also reduces pain and stress during exercise because of the release of endorphins and neuropeptides respectively
CONCLUSION
With these tips you are sure to have a fantastic time exercising. Enjoy your weekend and remember that your creator "wish above all things that thou mayest prosper and be in health even as the soul prosper" 3 John 1:2(KJV)
Sources:
Auraglow
Healthline
Center for disease control and prevention (CDC)
Picture from iStock
