Just four percent of the time spent in jogging, trans-jumping, weight lifting, cardio or any other exercise! If you think that, in this short time, you have done a lot of work to keep the fitness of a little greyed out, then you are wrong. Fitness coach JC Cardiolo said: "The routine exercise is one of the easiest things to prepare for fitness." That is to say, in addition to exercising to stay fit, you have to be concentrating on eating nutritional food, adequate sleep before and after the exercise. They will not only increase your efficacy in the gym, but also help to form solid-muscle. So let us know about the necessary tasks before and after exercise.

 
Before exercise 

 1) Attention to adequate sleep

 
It is important to take adequate rest before any exercise starts. And the rest comes completely from sleep. Apart from exercise, there are no alternatives to keeping the body unattended, to focus on different activities. Sleep helps to heal your heart and blood vessels. Besides, adequate sleep tolerance of hormones called leucine and Leptin.  Sufficient hunger is necessary for good health. But if you do not sleep enough, the amount of leptin in your body will decrease and the amount of swell will increase. Do not feel the need to reduce your appetite and eat enough food. It is suicide for the body.

 

Cardiolo said the significance of sleep
"Any fitness program starts with adequate sleep. I advise my clients to sleep for at least seven hours. If they can not do seven hours, then at least six hours of sleep! If that does not, then do not ask them to come to the gym. "

2. Drink enough water 

 
We all know about the importance of water for overall health. It also plays a big role in the fitness routine. When you are preparing for exercise, you should be sure that there is enough water for your body to sweat. You also keep your energy level balance by drinking enough water. That is, wherever the power is needed, the body is directed to spend the same amount of energy. 

 
According to Cardiolo, 

 "Water can be compared to car oil. The need for oil to drive, the body needs water for normal operation. " 

 Since enough water is completely different from the person, Cardiolo asks everyone to drink half a kilo of their own weight of water. That is to say, if your weight is 150 pounds, then you should drink 75 ounces of water daily. But of course, you can drink more, depending on the amount of weather, exercise. But you have to be careful, enough water to drink.

 
3) Can eat light food 

 
Many people are preparing for exercise after eating a meal. If you think that you do not need any snack before, then it is no need to force yourself to eat anything! But if there is a light hunger, or if you plan to exercise for a long time, then it is better to have a light breakfast. Choose something to eat that has enough protein and which almost immediately helps in increasing energy.  For example: banana, apple, cooked oatmeal, milk etc. Many people recommend drinking coffee before starting the exercise. Various reports have shown that caffeine in coffee increases the athletic performance.

 
4) Take care of dressing up 

 
Choose the lightweight T-shirts, trousers, sweater and national clothes. Keep in mind, these are quite flexible and can easily be removed from them. Girls can wear sports-bra, gym short, yoga pants or similar clothes. Trousers, three-quarter pants, sports pants or hiking pants for boys are great. The best option for casting cotton or polyester knitwear.

 
5) Warm up 

 
Warm up increases the range of motion along with your body's temperature rise. It also helps to be ready for long-term exercise with elimination of inertia. There is a possibility of different types of injuries when starting with all the exercises directly from the rest. Moreover, due to the sudden increase of excessive heat, the body is tired very little.  But if you start with the normal exercise, starting with the main exercise, for a few minutes, including  jogging, side-to-side hops, then your body will be ready to bear the next trauma. A Perfect Workout will help end the session.

 
After the exercise 

 

1) Stretching

 

Stretching is almost the opposite of warm-up. But in many cases they do the same thing. After a specific period of exercise, our muscles are tight and shrinking. It is as uncomfortable as it is harmful. As a result of the contraction, problems arise due to normal circulation of blood. Stretching helps to get rid of the problem. Moreover, the role of Stretching is also great for achieving flexibility. Stretching helps to calm down by bringing the body to the previous position by maintaining the role of muscle at the end of the exercise. Apart from straining from the muscles and muscles of the muscles, it is also possible to get rid of it. You can make regular stretching workouts such as Squad Stretch, Flood over Stretch, Butterfly Stress, Swatch Stretch, Standing .

 
2. Complete the next nutrition shortage of exercise  

 
Before or after the exercise do not take food or not, but after the exercise, you must eat food. In the next 30 to 40 minutes of exercise, your body expects adequate carbohydrate and protein, which helps in retrieving consumed muscle by filling glycogen deficiency and creating new muscle.  You have to be careful, that they are enough protein to eat. In addition, the amount of carbohydrate can be as well as quantity. Carbohydrate is needed for energy recovery. And of course, drink plenty of water. 

 
3) Above all, take a bath in cold water 

 
Immediately after the exercise, bathing in cold water reduces the amount of disturbances and accelerates the healing power. Moreover, it creates calmness in the body, which, in the next few days, is encouraged to be more focused on strengthening the body through hard work.