We train to be healthy, both physically and mentally, and to prepare our bodies in the best way possible to practice a sport. If you have a training routine, there are some guidelines you must follow in order to achieve fitness success. All of these, combined with an electrical muscle stimulation training, are a perfect match. Let’s get started.
Hydration and nutrition for fitness success
We are what we eat (and drink). Our body needs vital elements for a proper function: water, energy and oxygen. Having a certain discipline in providing them in the right measure and at the right time is a key factor to achieve maximum performance.
Up to 60% of our body is water. So, drinking water regularly throughout the day is a must. About 3.7 liters of fluids a day is recommended for men, and about 2.7 liters of fluids a day is recommended for women. Hydrating before, during and after training is a key factor in achieving fitness success, not only when we feel thirsty. This is because the sensation of thirst can appear late, when you have already lost a significant volume of fluid.
For fitness success, it is recommended to drink half a liter of water during the three hours prior to exercise and an equal volume afterwards. During training, drink about 150 milliliters every 15 minutes. It is best to drink cool water, but not too cold, and increase the volumes if it is hot.
While exercising, we loose a larger amount of water through breathing and sweating than in regular basis. Sweat contains fundamental minerals such as sodium, chlorine, potassium and magnesium. Muscle weakness, cramps and premature fatigue are the most common consequences of water electrolyte imbalance, leading to reduced training performance and reduced quality of life.
It is true that breakfast is the most important meal of the day, but if we are going to train we should not eat abundant portions during the three hours before. Fruits such as bananas or apples, or energy bars or yogurt are recommended prior to start training (even fruit smoothies are ok if our training is going to last more than an hour). For optimal recovery, it is necessary to consume products rich in carbohydrates (starchy foods, cereals, legumes) and protein (eggs, red or white meat, fish). This accelerates the process of glycogen resynthesis and the reconstruction of muscle fibers.
Warm up before training for fitness success
Warming up relaxes muscles and tendons, which relieves muscle wasting because it increases blood flow. At least a 10/15 minutes session of warming up is necessary to prevent injuries and get the maximum sports performance. It usually includes cardiovascular and strength exercises, as well as stretching.
The cardiovascular exercises, also called aerobics, exercise the large muscle groups, increase the heart rate and prepare the cardiovascular system. To warm up for a brisk walk, walk slowly for 5 to 10 minutes. To warm up for running, walk briskly for 5 to 10 minutes. To warm up for swimming, swim slowly at first and then increase the pace as you can.
Stretching is very important in a correct warm up as well as after exercising, because it gives the muscle recovery time to relieve soreness. Another benefit is that muscle elasticity is increased. According to the Harvard Medical School, “Stretching keeps the muscles flexible, strong, and healthy, and we need that flexibility to maintain a range of motion in the joints. Without it, the muscles shorten and become tight. Then, when you call on the muscles for activity, they are weak and unable to extend all the way.”
Benefits of warming up
In addition to preparing the heart, muscles and skeleton, warming up has a variety of positive effects such as:
- Increases heart rate and pulmonary activity, improving its capacity and oxygen utilization. So, it improves oxygenation.
- Increases performance and speed of muscle contraction because it increases blood circulation and temperature in the muscles.
- Minimized risk of overstretching injuries by improving elasticity.
- Increases strength and physical dexterity, with decreased muscle tension, by improving oxygenation and increasing blood supply.
- Epinephrine and cortisol secretion is accelerated, giving you more energy.
- Increases attention, concentration and information processing capacity.
Resting for fitness success
Sufficient rest will make sure you’re always fresh and ready for your next workout. Sleep gives the body a rest and allows it to prepare for the next day. It’s like giving the body a little vacation. Sleep also gives the brain the ability to figure things out. It is not known exactly what kind of organization the brain does while we sleep, but it is believed that sleep may be the time when the brain sorts and stores information, replenishes chemicals, and solves problems.
For adults, it is recommended to sleep between 7 and 8 hours a day (or night). In the case of children between the ages of 5 and 12, they need 10 to 11 hours of sleep, but this varies greatly from child to child, some may need more, others less.
It is necessary to take the following into account:
- Bad moods and physical dullness are very common signs of a person with 1 night with no resting.
- After two nights without sleep, the brain and body cannot perform usual tasks as easily as usual: the person will have trouble thinking and getting things done.
- After 5 nights without sleep, a person will have hallucinations.
- Finally, it becomes impossible for the brain to give directions to the rest of the body without sleep.
Training With Electrical Muscle Stimulation for fitness success
To achieve fitness success, besides your regular exercise and the 3 tips given before, an EMS training is an excelent complement, because when you exercise a muscle group, generally less than half of the fibers are contracted. In an EMS training, this number reaches up to 90% of the fibers. This produces a faster gain of tone and volume. Because of this, physiotherapists are choosing EMS trainings for muscle recovery. Check out our last article about EMS and physiotherapy!
The increase in muscle strength and endurance is proportional. Electrical muscle stimulation is also ideal to accelerate the metabolism, so that weight loss is even faster as well. This is a key to achieving our goal of fitness success.
Electrical muscle stimulation is a resource of proven effectiveness both in the warm-up phase and in the physical activity phase.
To achieve the most complete training, you may use an EMS suit during your workouts. For example, perform dumbbell training and support your biceps with EMS by performing the exercise synchronously with the impulses of the device. Using it while jogging or on the ergometer effectively combines endurance and strength training. In this way, you work your muscles in addition to the regular training via the electrodes, whereby the current pulses should be slightly reduced.
At Gnesis EMS we have the highest quality products to make your training comfortable and safe. Thanks to the technology of our G-Suits, it is possible to perform aerobic and dynamic exercises without even feeling the sensation of wearing an EMS suit.