Many of us have incorporated exercise as part of our daily or weekly routine, but are we getting the most out f it? Many factors can prevent you from receiving the results and benefits of your workout starting from bad exercise habits, to an insufficient diet.

The Five Must-Do Rules 

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1- Warm up properly:  A good warm up helps in preventing injury and makes your workout more effective. It gradually increases your body temperature, increases neural activation, warms up the joints, and get the nerves ready to go. It is recommended to warm up for at least 6 minutes before you start your workout routine.

2- Have a schedule and stick to it: If you have just started working out or just picked up again after a hiatus, you may want to start with a fixed schedule. It is advised to start with general (all body) workouts, then you can divide your schedule according to your favorite routine.

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3- Eat well! Keeping a balanced protein-rich diet is important for your body and muscles. If you don’t want your effort wasted, you will need to make sure your diet is rich in protein, vitamins, fibers and a sufficient portion of carbohydrates. No need to go over the top, simply eat well!

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4- Stay hydrated: Remember your body is 70% water. When you workout, your body loses  lot of its water through sweat . Once dehydrated, you may feel general muscle fatigue and many other symptoms. So drink up!

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5- Do not forget to stretch:  Stretching helps in improving flexibility, and, consequently, the range of motion in your joints. Better flexibility may improve your performance in physical activities or decrease your risk of injuries by helping your joints move through their full range of motion and enabling your muscles to work most effectively.

Needless to say, you first need to like your workouts. When you exercise your brain gets higher dopamine levels, that instantly raises your mood. So use it well, love your workout, and have a great time doing them! 


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