What You Need to Know to Enhance Your Workout

Jul 20 07:15 2010 Allison Evans Print This Article

This article answers the most commonly asked questions about working out.  A great guide for beginners and experts alike!

Working out effectively requires a certain amount of knowledge and
preparation to keep yourself healthy and injury free.  This brief guide will
provide you with some of the most commonly asked questions as well as
their answers to help you make the most out of your workouts.

1. Is it normal to experience soreness the day after a workout?

Yes,Guest Posting many people experience muscle stiffness and soreness a day or two
after a workout.  It is especially common if you are new to working out or
stepping up the intensity of the workout.  Doctors believe that the reason
we experience muscle soreness in the days following exercise is because of
tiny tears that have formed in the muscle tissue. These tears do not cause
permanent damage and repair themselves in a few days time. If you
experience muscle soreness, take the next day off and resume your
workout the following day or whenever the soreness subsides. 

2. Can I workout in any type of shoes?

Unfortunately not.  Wearing the proper shoes is important for reducing
your risk of injury. The general rule, however, is do not wear any type of
casual shoe, including sneakers that look like athletic shoes. The type of
shoes and amount you spend on them will depend on how much you
intend to workout as well as the activities you want to perform.  If you are
a beginning runner, for example, you would want to purchase a running
shoe.  This doesn't mean that you need to spend $100.  Running shoes can
be purchased relatively cheaply, especially if you look for last year's
models.  If you want a pair of all-around gym shoes, go for a cross-trainer
or a running shoe.  You can always consult with a knowledgeable sales
person about what kind of shoes you should be looking at; however, don't
let salespeople pressure you into buying shoes you don't need.

3. How much water should I drink?

Proper hydration is essential to a healthy workout.  Dehydration can lead
to heat exhaustion, heat stroke, and causes the heart to work harder to
keep blood flowing through the body.  While the exact of amount of liquid
necessary to keep hydrated varies based on the length and intensity of
exercise as well as individual differences, this guide will get you started.

Hydration Before Exercise:
Drink about 15-20 fl oz, 2-3 hours before exercise
Drink 8-10 fl oz 10-15 min before exercise

Hydration During Exercise:
Drink 8-10 fl oz every 10-15 min during exercise
If exercising longer than 90 minutes, drink 8-10 fl oz of a sports drink every
15 - 30 minutes.

Hydration After Exercise:
Weigh yourself before and after exercise and replace fluid losses.
Drink 20 fl oz water for every 1 lb lost.
4. Should I push through the pain?

Absolutely not.  Many athletes are notorious for pushing through the pain;
however, this strategy will only make the injury worse.  If you are
exercising and feel a pull, strain, or any other type of pain, stop the
exercise immediately.  Often, long-term injuries can be prevented simply by
stopping after you feel pain.  If you continue working out, the injury can
easily become worse and may require weeks or months of recovery time.

5. Should I eat before or after a workout?

Both!  Your body will function best if you have a small snack before your
workout, like a slice of wholegrain raisin toast with jam (for a standard 30-
45 minute workout).  Choosing high-carb foods is usually the best pre-
workout snack since your body uses carbs first during exercise. Despite
popular misconceptions, it is necessary to eat both before and after a
workout to increase your fat-burning potential. Working out on an empty
stomach can cause low blood sugar, weakness and dizziness. Working out
on a full stomach can cause nausea, sluggishness and muscle cramps. 
After a workout, it's important to eat a small meal or snack that includes
protein, complex carbs and healthy fats to help your muscles recover. The
amount of fuel your body needs depends upon the intensity and duration
of the workout, so if you plan to amp up your intensity, eat a little more
before and after your workout to compensate.

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About Article Author

Allison Evans
Allison Evans

A. Evans is a writer and editor for http://www.fitandfabliving.com.  Sign up for free newsletters to receive all the latest health, beauty and fitness tips delivered straight to your inbox!

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