Preparing our body in the best possible way to practice sport and be healthy is the main purposes of training.
To achieve this we must follow some guidelines, as we will explain here. As well as this, you have electrostimulation, a very effective resource.
Hydration and nutrition
The body cannot function without the basics it needs: water, oxygen and energy. Providing them in the right measure and at the right time is something you can learn from your personal trainer to achieve peak performance.
Maintaining water-electrolyte balance is important to achieving your goals, and for that we must hydrate properly before, during and after training. Limiting it to later in the day or waiting until you feel thirsty is not recommended. This sensation can appear too late, when you have already lost a significant volume of fluid.
Water leaves the body through breathing and sweating, organic functions that are greatly accelerated when you exercise. In addition, sweat contains minerals such as sodium, chlorine, potassium and magnesium. The consequences of water and electrolyte imbalance are reduced performance, muscle weakness and cramps, as well as premature fatigue.
A good hydration guideline is to drink half a liter of water during the three hours before exercise and an equal volume afterwards. During training, drink about 150 milliliters every 15 minutes. It is best to drink cold water, but not too cold, and to increase the volumes if it is hot.
As with water, food should be eat something before, during and after exercise. It is essential to have a good breakfast every day you are going to train, but you should not eat large portions during the three hours prior to training.
In the moments before the start of the activity, a piece of fruit, banana or apple, an energy bar or a yoghurt are great options. If you are going to train for more than an hour, drink a fruit smoothie. Then you’re going to need something substantial, such as a sandwich with vegetables and tuna or turkey, beans and pulses or a post-workout recovery shake. Learn more about the Glycemic Index diet.
Warm up before training
Warming up is a session of about 20 minutes that should always be done before training. It helps us to obtain maximum sporting performance and prevents injuries. It usually includes cardiovascular and strength exercises, as well as stretching, as we will see below.
The former, also called aerobic exercise, works the large muscle groups, increases heart rate and prepares the cardiovascular system. Among some of the best are a walk or some swimming. Afterwards, you will start explosive strength training, such as sprinting or jumping rope. This prepares the muscles for sudden or repetitive movements.
Benefits of warming up
In addition to preparing the heart and musculoskeletal system, warming up has other positive effects such as:
- Increased blood circulation and temperature in your muscles makes them contract and relax more easily. It also minimizes the risk of injuries due to overstretching by improving elasticity.
- Joints’ range of motion increases and major joints achieve the maximum range of motion.
- It’s a chance to concentrate, clear your mind and relax, which is very important if you’re going to compete.
Choosing the right exercises and accessories
It is a good idea to plan your routine with some solid starting points, always being very realistic. Skill level and physical condition when starting out are extremely important factors, and taking them into account will make it easier for you to achieve the progress you want. Also, you must decide how long you are going to spend on these exercises, as well as your preferences. If you don’t find a particular activity engaging, it’s not worth doing. Finally, there are your goals, which you will base the exercises in your routine on. Goals may be to gain race speed, lose weight, or increase muscle mass and strength.
Once you’ve established the whole picture, you’re going to need accessories that will allow you to exercise more efficiently and easily. Elastic bands will help you develop progressive resistance. Dumbbells, with a comfortable grip, are useful for gaining tone. The usefulness of push-up racks is to push yourself to the maximum in this well-known exercise. The abdominal wheel is used to tone the trunk and eliminate fat deposits around the waist.
The electrostimulation suit
We can never forget the electrostimulation suit. It is an accessory that works as an enhancer and complement, and it is ideal for during your workouts. It consists of a suit with electrodes, connected by wires to a device, which connects wirelessly with the training app and electrical wave control. Thanks to this device, electrical impulses are emitted and received with a powerful effect on your body.
EMS or electrical muscle stimulation recreates the natural nerve impulse, which activates the muscles and makes them contract. It is a passive exercise that provides you with several physical, metabolic and circulatory benefits. For sporting improvement, knowing how to perform better is fundamental and this resource will enable us to achieve this quickly and more effectively.
Training with electrostimulation
When you exercise a muscle group, usually less than half of the fibers are contracted. With the additional stimulus of electrostimulation, this number reaches 90%. This way, you can gain tone and volume faster. Strength and endurance are increased proportionally, and it is also ideal for speeding up your metabolism, which makes it all-important when thinking about how to lose weight, so that we can achieve any other goal we set ourselves.
“Cellulite improves in areas such as the thighs and glutes.”
Electrofitness complements your training with electrostimulation. The blood supply and lymphatic circulation in the stimulated area is also improved, by means of two mechanisms. On the one hand, EMS relaxes the muscles, which facilitates blood flow. On the other hand, the gentle yet continuous muscle contraction works like a pump that activates the movement of blood and lymphatic fluids.
By increasing the rate at which toxins are drained, cellulite improves in areas such as the thighs and glutes. In addition, the uniform and rhythmic contraction of the abdominal wall improves tone, defines the muscles and eliminates fat deposits. The pelvic floor also benefits from increased tone.
Increased endorphin secretion is another benefit of using EMS. At certain frequencies you get this response, which increases your sense of well-being by freeing you from stress and anxiety. Heartbeat and blood pressure normalize, and adrenaline levels regulate toward normal.
Stretching after training
Working on flexibility is one of the factors that will give you a high performance. Muscles, including when subjected to regular training, become progressively stronger, but as a consequence, they shorten and stiffen. The joint ranges become less wide, which constitutes a functional deficit. This has repercussions on the movement of the whole body.
Range of motion, or ROM, decreases. ROM is understood as the ability to move a limb within its anatomical arc of movement, always maintaining the integrity of the joints. The positive effect of training at full range translates into better balance of antagonistic muscles, increased mass, healthier joints with less risk of injury, as well as increased performance.
The three basic techniques of flexibility training are static stretching, dynamic stretching and pre-contraction stretching.
- Static. Joints should go the whole way through all ranges of motion. The postures are held for a few seconds, from 15 to 30 seconds. These movements prepare the joints, ligaments and tendons to better withstand exercise.
- Dynamic. In this case, smooth and fluid movements are performed, without maintaining a sustained position and without forcing the joint ranges. The effect is to lengthen the antagonist muscles, which oppose voluntary contraction. They are performed for 6 to 12 minutes during the warm-up phase.
- Pre-contraction. The muscles to be worked are contracted to their limit before the stretch is performed. Proprioceptive Neuromuscular Facilitation or PNF is a method that supports the natural neuromuscular mechanism. Proprioceptive receptors are stimulated, which tell the brain what position the limbs are in. As a result, the involuntary contraction is reduced to lengthen the active and passive movement until full mobilization of the joint is achieved.
Stretching program with electrostimulation
Our stretching programs are based on high-end software, designed to effectively manage the variables related to electrostimulation, particularly those related to the different types of stretching. Placing the electrodes in the right places is an essential aspect that is guaranteed with the use of EMS suits.
Electrostimulation is a resource with proven effectiveness, both during the warm-up and the physical activity phase. Continue to stay up to date to build this technique into your training plans.