4 Fitness Tips to Help You Get the Most Out of Your Workout Plan

You’ve decided on a rigorous physical exercise program and you’ve set your goals, all good and nice but don’t forget about the good old jump rope or the old fashion crunches in favor of the new “modern” equipment in the gym.

These are only a few aspects which will help your exercise efficiency and will also help you avoid pain and accidents.

So simple and so efficient: jump rope!

Jumping rope is a wonderful cardio-vascular exercise. Fighters use this exercise before fights, and it’s currently very popular in gymnastics.

Researchers recommend 10 minutes of jumping rope as the equivalent of a 30 minute jog. Do it for 30 minutes, it burns 500 calories and strengthens the heart just like running does. Leaving aside the weight lose, coordination, speed and agility improvement, it also improves side movement, reflexes, balance, synchronization, heartbeat, blood pressure and muscle tone.


What to eat before working out?

No matter what type of training you do, foods rich in complex carbohydrates such as rice, baked potatoes, pasta, bread, fruit and vegetables are the richest source of energy. One hour before any sustained physical activity, have a light meal composed from carbohydrates. That way you can train more and train harder, without feeling like passing out. Also 1 hour before training avoid simple sugars, sweets, and acidulated drinks because they cause a drop in blood sugar levels while exercising.

Hydrating the body is very important. A lot of people drink enough water during practice, although it’s essential for optimal physical performance, accident resistance and maintaining a normal body temperature. You have to eat the best workout food to get the best results.

The importance of ab workout exercises

Abdomen exercises should be added to your daily routine to maintain a strong abdomen and reduce the probability of back pain. Moreover, in some cases they help avoid surgery and facilitate recovery after a back or spine affliction.

How can you prevent muscle fever?

Muscle fever is caused by accumulated lactic acid in the muscles, which causes muscle sourness. The good news is that it can be avoided like this:

  1. Slowly raise your exercise’s intensity
  2. increase the time allocated for warming up before working out.
  3. Avoid making unexpected changes to your exercise type and length
  4. Take a hot shower right after practice
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