The 3 S's to Boosting Your Workout


 

Whether you go to the gym everyday, or once a month you can boost your workout and overall health by following these three simple keys: Sleeping, Staying Hydrated, and Stretching!

Sleep

Okay. We all know that everyone always says to get your full 8 hours of sleep and sometimes that just doesn’t seem possible. Too often, we accept 5 or less. But really, it’s a win-win when you do get a full night’s sleep. Everyone loves sleep. There is nothing better than laying down after a long day, and nothing better than waking up in the morning after a long restful night. BUT, did you know that sleep is a key factor in muscle recovery too? That’s right. You can sleep, and be significantly less sore in the morning. The heavier your workout, the more sleep you should have. If you don’t, sleep deficits will catch up to you! You’ll be sore, and less motivated to make it to the gym. If you’re busy, and feel like you can’t get enough sleep, here are some tips:

  • Plan your workouts ahead of time and do a lighter workout on your busiest days

  • Try to take a short nap if possible before- but not right before. Give your body some time to wake up!

  • Eat a little extra healthy- natural energy snacks like carrots and homemade granola bars are great!

Staying Hydrated!

So, here is another obvious one, but staying hydrated can really make your workout feel like a breeze. PLEASE, give up the sugary drinks. Yes, soda, energy drinks, alcohol, everything. You really don’t even need sports drinks unless you are doing a high intensity sport, too. Water is magical, and it’s even free.  You should be drinking the right amount of water before, during, and after your workout. What amount depends on you, though. Some common signs of dehydration are fatigue, muscle cramps, dizziness, or even some more serious symptoms. The American Council on Exercise suggests the following basic guidelines to staying hydrated:

  • Drink 17 to 20 ounces of water 2 to 3 hours before you start exercising

  • Drink 8 ounces of water 20 to 30 minutes before you start exercising or during your warm-up

  • Drink 7 to 10 ounces of water every 10 to 20 minutes during exercise

  • Drink 8 ounces of water no more than 30 minutes after you exercise

**Please listen to your body though. EVERYONE is different, you may need more water than suggested. Keep yourself hydrated!!

Stretching!

Oh, yes. What we always “forget” to do. Stretching. But, it’s so important! Especially to do it before and after each workout. Here are the top four perks of stretching:

  1. Improve your joint’s range of motion

  2. Improve your athletic performance

  3. Decrease your risk of injury

  4. Enable your muscles to work most effectively

Doesn’t that sound great!? SO, get on your super cute Dreissig Athletic wear, and stretch it out before and after your workout!

If you follow these three keys, your workouts will not even feel better, but you’ll feel better overall! And, if you’re wearing Dreissig Athletic gear, you’ll look great while doing it.

- By Kimberly Epting, Dreissig Apparel Inc. Intern 

 


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