Exercising alone is not enough! Follow these do’s and don’ts of working out for better results

An effective workout starts much before you break into a sweat. Moreover, it does not end with your last exercise either.
Don't workout too late in the night! Image courtesy: Shutterstock
Aayushi Gupta Published: 19 Aug 2021, 18:00 pm IST
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When it comes to fitness, most people mainly focus on the actual workout, but not what comes before it. While regular workouts boost fitness levels and the body’s ability to fight infections and illnesses, both pre and post-workout habits matter just as much as the time you spend in the gym. This especially holds true when one does weight training to build and tone muscles. 

To get the most out of your workout, it’s important to make sure you’re not doing anything that could put your health at risk. In order to make your fitness program successful and efficient, it is essential to abide by a few do’s and don’ts. 

Here’s a list of those do’s and don’ts:
1. What to eat

Do’s: Your body wants energy to build muscles, so make sure you get it by eating right, just at least an hour before your workout. Give preference to apples, bananas, oatmeal, eggs, fruit smoothies, and porridge. These foods are rich sources of fibre and protein, and can fuel and energize your muscles for a longer time. 

Don’ts: Do not eat or drink just before the workout. A heavy meal and even an excessive amount of water will literally weigh you down, and rob you of all your valuable energy. The ideal pre-exercise meal should be around two hours before exercise. 

do's and don'ts before and after workout
Boost your energy before and after your workout session by eating healthy. Image courtesy: Shutterstock
2. Warm-up sessions

Do’s: Warm-up or stretching is vital before you start training. Therefore, never forget to do your warm-up to prepare your muscles, so that you don’t end up causing injury to your muscles or overstretching them. 

Don’ts: Chances of cramps and injuries to the muscles are high, if you come to an immediate stop after exercise. So, never skip practice to cool down your muscles after the workout. This will gradually slow down your breathing and heart rate. 

3. Proper relaxation

Do’s: Finally make space for some relaxation between exercises to give substantial time to grow and heal the muscles. Never do a series of exercises in one go. Instead, take a tiny break between exercises. 

do's and don'ts before and after workout
It’s important that you take rest between exercises. Image courtesy: Shutterstock

Don’ts: Allowing your body to rest is a necessary part of an effective training routine. And skipping this part can result in unwanted injuries, muscle strains, and fatigue. If you’re feeling stressed and deprived, listen to your body and give yourself time to heal. 

Some other things to be remember:
1. Maintain hygiene

When you exercise, you’re bound to be exposed to sweaty clothes, germ-ridden exercise equipment, or both. It can add up to an increased risk of these annoying, but typically not serious, skin infections. To lower the risk, wash your hands before and after the workout, wipe down your mat and equipment, and shower ASAP after a workout.

2. Wear comfortable clothes

Wear clothes that are loose and comfortable, but if you’re running or biking, avoid wide-leg or loose pants that could get tangled in the pedals or your feet. 


Keep an idea of your risk of weight-related issues.

Check BMI
do's and don'ts before and after workout
Comfortable clothes will allow your body to exercise properly. Image courtesy: Shutterstock
3. Check your vitals

A quick check of your blood pressure, pulse rate, and resting heart rate will ensure a smooth exercise regime. This will help you to know how exercise is influencing your body. 

4. Do not drink too much water while exercising

Water regulates your body temperature and lubricates your joints. It also helps transport nutrients to give you energy and keeps you healthy. You should drink water 30 minutes before working out, but do not drink too much water while exercising because it can make you feel bloated. Have only a sip or two, and not more. 

By making sure you are on the right track, you can reap all the benefits of the workout.

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About the Author

Aayushi Gupta is a health writer with a special interest in trends related to diet, fitness, beauty and intimate health. With around 2 years of experience in the wellness industry, she is connected to leading experts and doctors to provide our readers with factually correct information. ...Read More

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