- For a maximum result from a workout, the key is to increase endurance by breathing right, safely stretching, and pacing your workout for more energy
- A warm up phase should begin the workout session
- When you begin your workout, the heightened level of energy will get you going hard and strong. Pacing that energy to lengthen your session will give you increased endurance with better results.
- Protein is pertinent for repair and growth of lean muscle mass
For a maximum result from a workout, the key is to increase endurance by breathing right, safely stretching, and pacing your workout for more energy. Taking the right steps for a safe and productive workout recovery will reduce the incidence of muscle tissue breakdown and result in lean muscle mass.
A warm up phase should begin the workout session. Stretching is imperative. This will help in preventing unnecessary injury. Flexibility is enhanced as the body is more agile for a productive workout. Oxygen is also an essential part of a workout which will increase endurance. A steady pace of deep breathing will improve endurance. At times, your intense workout may leave you feeling exhaustedly out of breath. When that happens, periodically decelerate your pace. Before long, your stamina will be regained to continue for a longer period of time.
When you begin your workout, the heightened level of energy will get you going hard and strong. Pacing that energy to lengthen your session will give you increased endurance with better results. Staying hydrated will add endurance as well. Your energy level will have a better chance of keeping consistently elevated when drinking water during exercise. Continuing hydration before and after working out is important as well. So, always keep your water bottle close at hand.
Knowing the importance of muscle recovery is as important as the workout itself. If muscles do not recovery correctly, there will be loss of muscle tissue, excessive muscle soreness, and the process of building new muscle mass will be sabotaged. The strength to continue a systematic workout routine will be depleted.
There are two nutrients to be immediately consumed after a workout. Carbohydrates are imperative to replenish the glycogen stores in the muscles. This is a quickly processed nutrient which the muscles are in need of post workout. A complex carbohydrate will create an increased insulin response which is needed after an intense workout. There should be a minimum fat intake. Fats would result in a slower release of nutrients necessary for recovery.
Protein is another nutrient essential to the workout recovery process. Protein is pertinent for repair and growth of lean muscle mass. Branched chain amino acids are rapidly taken up in the blood stream. A whey isolate protein shake would be beneficial to the muscle recovery process. Such a protein shake will permeate your system with the right nutrients for a successful recovery process.
Including antioxidant filled foods and drinks or using antioxidant supplements will preventive oxidative damage from endurance exercise. Such antioxidants include Vitamin C and E along with a mineral known as selenium. Several fruits and vegetables have a wealth of antioxidants. Berries, legumes, broccoli, spinach, mango and more will all provide such nutrients.
Daily nutrient requirements which will assist in worthwhile workout results include protein at 1 ½ g per bodyweight pound. Carbohydrates should be at 2 to 3 g per pound of total bodyweight. Only 20% of daily caloric intake should be fats. The daily nutrient requirements incorporated into the post workout regime is essential for body building success. Finally, letting your muscles rest between workouts will alleviate unnecessary pain and damage while productively building lean muscle mass.