When you think of exercise, the workout itself often gets the most attention. However, what you do before and after matters just as much.
With summer’s warmer weather and longer days, the season is often high time for resuming or beginning an exercise routine. For tips on setting yourself up for success, we checked in with Mara Veltus, a Sports Medicine Nurse Practitioner with ThedaCare Orthopedic Care.
“With planning and intentionality, you can help ensure you’ll feel your best before, during, and after your workout,” she says.
Pre-Workout
Follow these steps to prime yourself for activity.
- Three to four hours before: Eat a small meal or snack that’s high in carbs, moderate in protein, and low in fat and fiber. If you work out first thing in the morning, eating something like a small banana can help give you the fuel you need without upsetting your stomach.
- About one hour before: Drink at least 8 ounces of water.
- Immediately before: Do some dynamic stretches. “This is movement-based stretching,” Veltus says. “Examples include walking lunges and skipping with high knees.” For additional dynamic stretching options, view the ThedaCare Orthopedic Care Fox Cities Marathon Training Guide.
During a Workout
For workouts lasting less than an hour, water is generally all you’ll need. Longer workouts or sports matches can call for taking in some extra carbs.
- Keep a water bottle at hand if you’re doing a strength or cycling workout. Many specially designed water bottles are available for runners to make it easy to sip while in motion. “Hydration is always critical, but especially when working out during hotter conditions,” Veltus says. “Make sure you’re deliberate about drinking enough water.”
- For workouts or matchs lasting longer than an hour, consider refueling with some carbs. Specially made options such as energy gels are available. However, other readily accessible choices include raisins, pretzels, fruit snacks, and sports drinks: any simple carb that’s easy to eat on the go.
- Pay attention to pain. “A little discomfort can be part of a workout, but if you’re feeling intense or persistent pain, it’s time to stop,” Veltus says. “If the pain persists, it’s a good idea to see a sports medicine provider.”
Post-Workout
A post-exercise regimen can help you feel better faster and come back ready for your next workout.
- Immediately after: Cool down with some slower motions. For example, roll-downs after weight training or walking a bit after running.
- Progress to static stretching. “This means you hold a stretch for a period of time, often 30 to 60 seconds,” Veltus says. “Try to target all the muscle groups that you worked during your exercise.”
- Hydrate! Drink water immediately after exercising to replenish the fuel you lost through sweating.
- Grab a snack. You may not be ready for a meal immediately after working out, but try to get in a snack that includes carbs and protein. Dried fruit and nuts or cheese and crackers can be good options.
- Cool down — literally. If you exercised in hot weather, a cool shower can help bring down your body temperature.
- Time for a meal. Within one to three hours after your workout, eat a well-balanced meal. This should include carbs, protein, and fats. “Protein, in particular, is critical for muscle recovery, repair, and growth,” Veltus says.
- Try foam rolling. This can help alleviate and head off sore muscles. If you need help getting started, you can find lots of free videos on platforms like YouTube.
Timeless Tips
Good health and habits go beyond the time immediately surrounding a workout. Veltus also offers these tips.
- Focus on good nutrition. Follow a balanced diet that includes a good mix of protein, healthy fats, fruits and veggies, and whole grains. The Mediterranean diet can be a great choice.
- Vary your routine. Cross-training can help prevent overuse injuries and keep you from getting into a rut with your routine.
- Prioritize sleep. Getting adequate rest is critical in helping you maintain your performance level and overall health. Aim for seven to nine hours of sleep per night.
- Build in rest days. Taking one or two rest days each week can help prevent fatigue and injury.
“Making time for physical activity is its own reward,” Veltus says. “Laying the groundwork for a strong routine will pay off the in the long run.”
Experiencing an injury? ThedaCare Orthopedic Care is here for you. Schedule today or visit ThedaCare Orthopedic Walk-in Care, open seven days a week.
