You always want to challenge yourself and have a great workout - right? But do you ever feel like some days you just don’t have the same energy as other days? Having a great workout is all about being mentally focused and energetic. The best way to feel great during your workout is to prepare well for that workout. Here are some pre- exercise recommendations that will help you optimize your performance:

1)     Your preparation should start the night before your workout. Make sure that you get yourself to bed at a reasonable hour! Devoting 7-9 hours to sleep the night before a workout will give your body and mind the rest and recovery they need for optimal performance. On the flip side, your workout will help you fall asleep easier and get a more restful night sleep the following night.

2)     Schedule your workout. You need to have a set time devoted to exercise in your schedule so that you aren’t rushing and thinking about what you have to do afterwards during the workout. Being able to clear one’s head during exercise is one of its greatest benefits; don’t rob yourself of this by trying to squeeze workouts into short time slots.

3)     Plan and visualize your workout. Know what you are going to do for exercise before you come to the gym. This allows you to prepare yourself mentally for the workout ahead. 30-60 minutes before exercise, lets say it’s a run, start thinking about your stride/pace and the route you are going to take. Visualizing your workout ahead of time drastically improves your readiness to perform the activity and allows you to show up focused and ready to go at the start.

4)     Stay hydrated. A dehydrated body is often lethargic, fatigued, and cramped. Not exactly what you want for exercise. A hydrated body will feel more energized, be able to regulate body temperature better, and allow for optimal performance during the workout and optimal recovery after the workout. Make sure you are drinking water throughout the day and especially make sure you replenish lost fluids after exercise.

5)     Eat for energy! Your body needs energy from food to do exercise. If you’re running on caloric fumes when you pull in for a workout, it’s not going to be a very good one. Make sure that you eat some food 1-2 hours before working out. Not a huge meal, just a small meal or snack that has both carbohydrates and protein. Carbohydrates are the fuel that powers our muscles during exercise and protein helps your muscular tissue repair itself after exercise. This will increase your energy levels and allow you to work harder and make the most of your exercise. Consider that what you eat you will use, and the increase in intensity of your workouts will help you burn more calories during and after exercise. You’ve got to stoke the fire before you can really get it burning!!

If you follow these recommendations I guarantee you will feel better, perform better, and enjoy your exercise much more. If you’re going to take the time to work out, take a little extra time to make it a great one every time.

Live Well,

Marc

As we all know this beautiful weather will not last- so get out and enjoy it while it’s still here! Exercising outside can be very motivating and a nice change of pace if you’ve been cooped up inside all day. Here are some of the benefits of exercising outdoors:

1.      You can do it anywhere. The track, a trail, the park, sidewalks, your lawn… All you need is a good pair of sneakers and the motivation to go out and push yourself. Don’t miss workouts just because you can’t make it to the gym- having outdoor workouts in your arsenal will allow you to get a workout in anytime, anywhere.

2.      Exposure to the ultraviolet rays from the sun stimulates your body to produce vitamin D. Sufficient vitamin D helps to prevent various forms of cancer, bone degeneration, and depression. It is nearly impossible to get the necessary amount of vitamin D from fortified foods so getting daily exposure to sunlight is important.

3.      It makes us feel youthful. Everyone remembers playing outside when they were kids. As we get older, most people end up spending more and more time indoors and have fewer opportunities to “play” outside. Getting outside and moving around stimulates positive memories from when we were younger and can invigorate your energy levels.

4.      The variety of terrain available outdoors (especially in Ithaca) offers changes in intensity for walkers and runners. The challenge provided by hills and uneven surfaces increases your metabolism and thus increases your caloric expenditure.

5.      It’s beautiful out! The sun, fresh air, and beautiful views provided by nature all make us feel good and brighten up our day.

Here are some ideas for outdoor exercises and activities:

·         Walking/power walking/hiking

·         Jogging/running (include hills and/or bleachers)

·         Road/mountain biking

·         Kayaking/canoeing

·         Wind sprints/vertical and broad jumps

·         Pushups, sit ups/crunches, planks, squats, lunges

·         Calisthenics

·         Pickup sports

Wellness Clinic members: I encourage you to get out and enjoy the opportunity to exercise outdoors while this beautiful weather is still with us. Ask your trainer for help devising an outdoor workout or join in on one of our group exercise classes being held outdoors! The clinic will be here waiting when old man winter shows up. 

Live Well.