Whether you work out for fun or to stay fit and healthy, you must want to up your game in some way or another. To do that, here are some tips to take your fitness to the next level which can help you Build muscle, gain speed, and improve agility.
1. Relax And Release
Massage from a therapist or self-massage AKA self-myofascial release (SMR) with foam rollers, massage sticks and even baseballs can reduce muscle stiffness, promote circulation and induce a state of relaxation in the muscle, although research has been equivocal. It might be painful during, but SMR can be performed the night of a hard workout to remove scar tissue, adhesions in the muscle and restrictions in the fascia (a type of connective tissue that wraps around the whole body).
2. Activate Your Muscles
Warm Up is just as important as the workout itself. So, just as you need to complete an exercise to the last count, you need to do the same to your workout. Don’t cut it short thinking you’ll get the same benefits in the actual exercise. Know that your body can’t go from 0 intensity and blast into 10; you have to ease into it. And you do that by warming up for at least 15 minutes before going right into your work sets. If you do this, you’ll notice that you’re more flexible and you don’t feel as strained to exercise. Bands do wonders for your body. Muscles contract and react to the band’s resistance, which gives you the ability to stabilize joints.
3. Sleep
Aside from not being able to train at your best, lack of sleep inhibits your body’s ability to store glycogen, increases your body’s level of cortisol, and create damage in your growth hormones. All of these affect muscle growth. Getting enough sleep allows your body to repair muscles and keep your hormone levels up. So basically, sleeping is your body’s way of going into repair mode. Therefore, as you become renewed when you wake up, you are able to train harder and better.
4. Keep Yourself Hydrated
When trying to work on a goal body, people tend to focus a lot on their workout routine and diet plan, so much that they miss out on hydration. You need to keep yourself hydrated not only because it helps you from feeling overheated but also because drinking water helps regain energy and because your body needs liquid to avoid your muscles from drying out which can affect your muscle growth.
5. Opt For Active Recovery
Not giving your body time off from training can over exhaust your muscles, especially if you always do high intensity workouts, and lead to plateau. But if the idea of idling around doesn’t sit well with you either, better incorporate low-intensity exercises like walking and swimming in between your regular high-intensity ones. This way, you get to stay active without overdoing it.
If you are going to take the time to exercise, then you probably want to get the most out of the time you are in the gym. It’s important to remember that to achieve this it doesn’t just mean going to the gym is enough, it also mean you should be doing it right.
One way that people are finding to be beneficial for getting the most of their fitness routine is through chiropractic care. That’s because it helps reduce the pain by keeping your spine in alignment, opens your range of motion since properly aligned spine allows the joints and other areas of the body to work more efficiently, and strengthens bones and muscles because when your back is aligned that’s less stress and extra work for your bones, muscles, and joints which results to them being able to do their job better.
Having said those, it would be a smart move to seek chiropractic care every after exercising especially in a tropical country like Singapore. This way you’re not just maximizing your effort and results in working out but you can also avoid getting injured while doing so. You may be able to get your health in tip top shape and gain the maximum benefits from your exercise routine with the help of chiropractors in Singapore as well as set you up for long term health and wellness.
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