⭐️5 “Little” Things That Make A Big Difference⭐️ 1️⃣ WARM UP. A proper warmup will increase blood flow, stimulate the nervous system, improve reaction, increase strength and most importantly prevent potential injury. 📍Action Step: Add a 10 minute warmup routine before every workout that has your heart rate up and your first sweat cracked.
2️⃣ EAT POST-WORKOUT. After a vigorous workout, your body is starving for the most important meal of the day: the post-workout meal. If you are not taking in quality protein & carbohydrate immediately following your workout, you are increasing the chances of muscle damage and decreased gains. 📍Action Step: Have a post-workout meal or shake within 15 minutes following a workout.
3️⃣ STRETCH. Stretching has gained a bad rap lately. In addition to improving range of motion, stretching following a workout can also help to decrease heart rate and relax the nervous system. 📍Action step: Perform 5 minutes of light stretching following each workout.
4️⃣ DRINK WATER. Come on, I know you have heard this one. The question is, do you REALLY drink 8-10 glasses of water a day? If not, you are leaving both your muscles and brain dehydrated and have again increased your chances for injury. 📍Action step: Start with at least 8 glasses of water a day and cut the sugary or diet sport and or energy drinks.
5️⃣ SLEEP. Both the quantity and quality of sleep can be related to health problems like obesity, hypertension & cardiovascular problems. In addition, poor sleep can also be related to decreased IQ, mood swings, and decreased production at work. To make these matters worse, if you aren’t getting enough sleep your body will have reduced ability for muscle repair, immune system response, memory consolidation, and the proper release of hormones like growth hormone and insulin. 📍Action step: Turn off the phone, the computer, the T.V., the lights and get 8 hours sleep a night. - Join CFP: www.chicagofitperformance.com