While summer has not yet started, some of us actively practice sports in order to be in perfect physical shape. But the world of fitness is actually full of mind-boggling questions and discoveries. How much and how often should you exercise, when is the best time to do it, and can you eat before going to the gym or jogging? Sometimes it seems like you need to know too much to get the desired result. And where to start is unknown. The Bulk portal has decided to answer the most frequently asked questions on Google on the subject of fitness.
Man exercising in the gym
image source: freepik.com
First place: “Can I eat before training and when?”
Experts recommend eating 2-3 hours before classes start at the gym. Especially if you plan to do this for a long time. Protein foods will help increase protein synthesis in the muscles. Poached eggs and chicken breast are perfect for this occasion. Carbohydrates also work well, providing the body with fuel for active movement, especially when it comes to aerobic exercise. Therefore, whole wheat pasta or a sandwich with meat, cheese, fish, etc. will solve the problem. But there are times when you cannot eat for 2-3 hours. For example, if you go to the gym early in the morning before work. Before leaving home, experts advise eating Greek yogurt with the addition of whole grain muesli to immediately get both protein and carbohydrates and not feel sluggish on the treadmill.
Second and third places: “What does a pre-workout supplement do and what is it?”
The pre-workout supplement is commonly taken by strength and endurance athletes to increase energy levels, workout efficiency, and build muscle mass. The composition includes caffeine, carbohydrates, creatine monohydrate. The supplement can be taken in the form of tablets, powders, mixed into drinks, and combined with protein supplements. Pre-workout preparation should be done 30-60 minutes before the start of the workout. This will give you the energy you need to get started so you can achieve more in the long run.
Fourth place: “What to eat after training?”
post-workout cocktail
image source: freepik.com
Protein is the most important post-workout snack to help build muscle mass. Especially if the classes contain a lot of weightlifting and bodybuilding exercises. The body needs proteins or proteins to repair tissues for further muscle growth. For best results, try taking protein supplements or protein-rich foods between 15 minutes and 1 hour after your gym session.
Fifth place: “How many exercises should I do in training?”
The recommended amount ranges from 4 to 8, with each exercise consisting of 2 to 3 sets of 8 to 12 reps. But there are circumstances that can determine how much you earn. For example, if you train your upper and lower body on the same day, you can do 4 exercises for each muscle group, for a total of 8, but if you only focus on the legs, there can be 4 at the same time. total. Keep in mind that fewer reps with more weight are better for building strength and muscle mass. And more reps with less weight are recommended to increase muscular endurance.
Sixth place: “How many times a week should I train?”
A minimum of 150 minutes of moderate activity or 75 minutes of vigorous activity is recommended to maintain good health. Moreover, this time should be spread over 4-5 days or every day of the week. However, it all depends on your fitness goals and the type of exercises you plan to do. For example, if you want to train both your upper and lower body, in addition to doing cardio, you can train every day for several hours.
Coaching
image source: freepik.com
Ideally, train each muscle group 2-3 days a week and wait at least 48 hours before training the same area again. It is not recommended to focus on the same muscle group every day, as this can lead to exhaustion, pain and injury.
The material is for informational purposes only. Before applying the site’s recommendations and advice, a full-time consultation with your doctor is necessary.
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