- September 10, 2014
At LANAP & Implant Center of Pennsylvania in Collegeville, PA and Williamsport, PA, Dr. David DiGiallorenzo and his team emphasize the importance of total body wellness in addition to optimal oral health. As a part of your continuous journey toward overall physical well-being, quality exercise should be incorporated into your routine several times per week. To ensure that you are getting the most out of your exercise, avoid these common mistakes and keep these tips from Dr. DiGiallorenzo in mind.
Workout Dos and Don’ts
One of the most common errors men and women make on a regular basis is the failure to warm up properly before engaging in strenuous exercise. Your workout warmup is particularly important when your routine includes high-intensity interval training, or HIIT. A proper warmup increases circulation to muscles throughout the body, thereby reducing the risk of strain or other injury. Some of the best simple workout warmups include:
- Arm circles
- Side bends
- Shallow squats
- Shoulder shrugs and rolls
- Trunk twists
Begin with easy, fluid movements that do not cause inordinate strain, gradually increasing range of movement with each repetition. Repeat each 10 to 15 times. This is sufficient to increase blood flow to the appropriate muscle groups prior to your HIIT workout.
Just as important as your pre-workout warmup is how you feed your muscles following exercise. If you are looking to strengthen your muscles and increase their size, consume a protein that is easily assimilated (such as whey protein) within an hour of working out. Ideally, you should be consuming a protein-rich food that is easily digested within 15 to 30 minutes following strength training exercise. Diet is even important following a workout that is strictly cardiovascular in nature. Wait between 30 and 45 minutes for your body to completely cool down and return to normal, and eat a light meal of whole foods like chicken and raw vegetables. Your body needs food to repair itself following any workout, so have easy-to-prepare meals and snacks on hand.
One of the most frequently cited obstacles for patients attempting to incorporate a new workout routine is fatigue. They believe themselves overly tired due to the increase in physical activity, but continue to work out regardless of how exhausted they feel. In many cases, however, the fatigue they feel is a strong indicator that the body needs more rest. Make sure that you are getting eight hours of sleep every night; your body may react to sleep deprivation in ways that can hinder your weight loss efforts and fitness goals.
Smarter Workouts for a Healthier Mind & Body
If you’d like to learn more about how working smarter instead of harder can benefit you both physically and mentally, we welcome your call at LANAP & Implant Center of Pennsylvania. Contact our offices in Williamsport, PA and Collegeville, PA today to schedule your free consultation with Dr. DiGiallorenzo and our caring, experienced team. We look forward to helping you achieve your fitness and health goals in a way that fits your schedule and your lifestyle. Our state-of-the-art practice proudly serves patients from throughout the surrounding areas, including Pottstown, Bloomberg, Lock Haven, Sunbury, and more.