As for your workout routine, the time you spend sweating in the gym tends to gain all the glory - but it shouldn't. If you know what to do before training and what to do after training, you know exactly how to adjust your routine to influence your progress and results.

'Exercise is the easiest part of a training routine,' says Jay Cardiello, a celebrity trainer and member of the Gold's Gym Fitness Institute. 'Whether you're walking, running, lifting weights, or running CrossFit, one hour is only 4% of your day and you can't make it more important than the other 23 hours.'

Things like good nutrition and good sleep also play a role, and intelligent pre-and post-workout rituals can help you regenerate properly, support your efforts, and crush it with each workout. Here are 10 things that you should be part of your exercise routine if you want to maximize your results.

Before training:

1. Prefer adequate and quality sleep.

'The most important thing in any exercise program is to start as soon as you fall asleep - that's where all the magic happens,' says Cardiello. Relaxation will not only recharge your energy with each bar or sprint but will also keep your hunger hormones in check so that you do not regret your gym efforts by overeating for the rest of the day.

'No matter who I train with, they won't show up at the gym until they've slept for seven hours,' Cardiello explains. 'I tell them to go home.' (Wow.) If you can't do seven, try at least six and a half hours, telling and advising your clients to limit their electronics before bed so the light doesn't stop them from sleeping. Good sleep is also very important after training - then the muscles recover.

2. Hydrates, moisturizes, moisturizes.

You already know that consuming H20 is vital to your overall health, but it plays a very important role in exercise - when you sweat, you need to make sure your body is properly hydrated when you lose water. In addition, hydration ensures the right level of energy, says Cardiello.

'Just look at the parallels between oil in the car and water in the body - the car cannot drive without oil, the body cannot drive without water,' says Cardiello. You should drink it before, during, and after training.

While the exact need for water varies from person to person, it is recommended to focus on half your body weight in ounces per day (so if you are 150 kg, try to gain 75 ounces). If your urine is dark, it probably means that you are not hydrated enough. Here are some easy ways to drink more.

3. Have a snack.

If you don't feel like a pre-workout snack, don't push your foot forward, but don't ignore your body if you feel you need fuel. 'If there's no food, there's no energy,' Cardiello explains. To begin with, he suggests a piece of toast with almond butter. A sweet dot? 'I don't want you to be hungry, but I don't want you to feel full either.'

4. Make sure you have the right clothes and shoes to exercise.

The ability to move, jump, run, stretch and accept specific positions and positions is not limited to your sports abilities or mobility and flexibility. It is also related to the right tools for the job. For example, you may not be so interested in which sports bra to choose for yoga, but for running you want one that works. Wearing the right sneakers, in the long run, will mean much more comfort, which can lead to better endurance and more pleasant training. There is nothing worse than going to the gym or going out and finding that you are feeling a little (or very) uncomfortable. Do this once before leaving the door and make sure you are well equipped.

5. Work in dynamic heating.

Skipping warming up is strictly forbidden, even if your training lasts only 10 minutes. '[Warm-up] is designed to allow your body to increase your body temperature, increase your range of motion and prepare you for what needs to be done,' says Cardiello. It also helps reduce the risk of injury when you lighten your workout, instead of jumping from a resting position straight into hard work.

Increasing your range of motion can help you get the most out of your workout, as you will be able to build more muscle during your workout (for example, if you go deeper at one point, you will have to work out more muscle). This is done using dynamic heating, which means in particular moving distances that are not held in place.

After the training:

6. Pull it out.

Use static stretching to cool down and recover from your workout. 'The rest that keeps your body relaxed - the way you get to the gym is the way you want to get out,' Cardiello explains. Stretching can also benefit joint mobility and range of motion. It's the opposite of warm-up stretching - you should endure stretching for at least 15 seconds after training, says Cardiello. (Here are some relaxation exercises you can try.) And since the muscles stretch best when you're hot, you don't want to jump straight from a workout, like in the office or the car.

7. And use a foam roller.

According to experts (as well as some preliminary research), foam rolling can help you recover from training and can also increase your range of motion. Experts also recommend this as a way to minimize post-exercise pain, which is achieved by increasing blood flow to the tissues you used during exercise. Regular (and correct) rolling of the foam is a great way to speed up regeneration.

8. Food supply after exercise.

A pre-workout snack is more optional than a pre-workout snack. It is important to supply the body with the fuel it needs to recover from a lot of sweating. After intense training, your body looks for carbohydrates and proteins to replenish glycogen stores and restore muscle. Therefore, it is important to provide your body with the nutrition it needs for timely regeneration.

In addition, not eating after training can cause you to be thirsty later. And no one likes hunger and fatigue. For your convenience, you have one of these post-workout snacks in your bag. Or, if your gym offers it, 'pre-order your shake and pay for it in advance so they can give it to you when you're driving or driving.'

9. Connect with your training.

Keeping track of what you've done in each workout will help you stay challenged with each workout. It's also a great way to make sure your exercise routine gives you what you want. Each week, you can look back at what you did and how you felt when you did, and decide when it's time to do it a little harder or a little faster or do a few more repetitions. or maybe when it's time to slow down and do it. a little easier. And after a few weeks or months, look back on the time you spent and the progress you have made and congratulate yourself.

10. Consider a cold shower, especially if you have been training in the heat.

It is not difficult to prove that immersion in cold water does something very beneficial after training. There is no guarantee that a cold shower after training will allow you to recover faster or prevent pain training. But an ice bath after a particularly hot workout or when the athlete is overheated seems helpful. In addition, some researchers say that cold water therapy can help with the perception of recovery, which in turn helps with recovery. If you get very hot, a cold shower will help your body return to its original state. And if you are one of many who believe that a cold shower after training will help you feel mentally and/or mentally better, consider whether it will not be part of your post-workout ritual. You don't have to jump into an ice bath like a pro. just lower the shower temperature below normal.

By ensuring that your body is properly warmed up, trained, and cooled, you can maximize the results you work for. As arrogant as it sounds, fitness is truly a lifestyle and does not begin or end with your actual exercise.