Google and other major search engines are no strangers to the search phrase, “workout tips.” You see these tips everywhere on the Internet, from the more science-based Healthline to the pop culture-minded GQ. Many of these accounts seemed to be steeped in personal experiences, however, and might not be easily relatable to your personal journey. At The Link Apartments, we don’t mess around with such preconceived notions of nutrition, wellness, and exercise. Instead, we offer up these 4 science-backed workout tips to jumpstart your efforts toward better health in 2021.
Never Skip a Warm-Up.
You often hear of fitness experts emphasizing the importance of warmups or stretches before and after every workout. Research shows that this is absolutely true, as dynamic warm-ups benefit your workout. In fact, a study from Austin State University concluded that people, who warmed up lightly, were able to squat with 8 percent more weight than without stretches. They also increased their lower body stability by nearly 23 percent, while bettering blood flow and range of motion.
Water Is Key.
Water is recommended by any fitness guru or medical professional. Since most of our body is made up of water, it’s not a surprise that you require a lot of it — and even more when you exert any physical energy. Many people show to the gym already dehydrated, then they work out and become even more so. Dehydration can make your workout harder, suffer performance issues, and take a longer time to recover. It’s recommended to drink at least ½ to 1 oz of water per pound of body weight a day.
Indulge in Protein Before Bed.
You often hear people following a diet where they stop food consumption after a certain time, swearing it takes off the extra pounds. When you work out hard, though, your body needs adequate nutrients to recover properly. Protein is one of those essential food groups since it helps rebuild muscle. A recent study showed that consuming food rich in casein before bed keeps your amino acid and protein synthesis going while you’re asleep. Think of some cottage cheese or Greek yogurt before bed!
Don’t Let Cardio Get a Bad Reputation.
Cardio has an overwhelming amount of data in support of its benefits. Whether you do high-intensity or low-impact, you’ll get a taste of them, including increased energy, more burned fat, and enhanced muscle building, A study from the German Center for Neurodegenerative Diseases even provides new evidence of an association between cardiorespiratory fitness and brain health, particularly in gray matter and total brain volume, the regions of the brain involved with cognitive decline and aging.
The team at The Link Apartments in Houston, Texas finds it important that our residents lead healthy, well-informed lives. By presenting new ideas in our resident blog, we make it easy to stay up-to-date with the latest information on health, wellness, finances, and more.