Exercising and sporting are all about heavy perspiration, weariness and muscle pain or body numbness. Before experiencing a tough time, your body- particularly the muscles, need to get ready to withstand the oxygen deficiency.
A little warm up routine (including diet, sleep, and more) before any sporting event makes a considerable difference. It prevents your body from cramping up and being injured.
Following tips, if added to your warm up routine, can make you a finer athlete!
- Good sleep
A good sleep is what counts a lot even if some people don’t realize it. Getting sufficient amount of rest is crucial for good athletic performance. For the body to cope up with the toughness it is going to go through, it must be rewarded with enough sleep.
About 9 to 10 hours is a must for the body to repair the stress it endures regularly. Not necessarily must one rest this much just a night before the sporting event, but even doing so a few days before has benefits too.
- A good diet
Nutrition is one key element for good performance and build-up. Performance can be put at a great risk if a balanced diet is not focused upon by an individual. Bulks of proteins are highly required to remove the stores of glycogen from the body. After consuming enough of them, a less percentage of carbohydrate is required to bring back the right amount of energy from glycogen stores.
- Sufficient amount of water
Though enlisted in nutrition, water needs to be highly considered as the bodily functions are all dependent upon its intake. A lot of water is lost from the body as perspiration when you’re exercising, so that needs to be restored by consuming lots of water. Not only is water vital, but any supplementary drink can also help too as they contain more calories, potassium, and other nutrients.
Muscles need to be in continuous motion, particularly leg muscles, to enable efficient contraction and relaxation of the legs. For this, jogging can help retain longer hours of resistibility to keep the legs running for a fairly larger time. So jogging for a few minutes before your event starts can be helpful.
Stretches are also necessary, be it an arm or leg ones so that an individual can endure the least pain while continuing to be on the move. Ensure to stretch as wide as possible and keep the muscles active.
- Have a short practice session
Whatever sporting activity you are into, a quick practice can help benefit your body. Just make sure you are motivated by a little practice of the sports you are going to play; this keeps you on the move, and you will feel more complacent while on the ground during the event.
- Light exercises
To keep the blood flowing, light exercises are beneficial. Marching on the spot, heel digs, knee lifts, shoulder rolls and knee bends are a few exercises which help keep the blood in healthy circulation, so there are fewer chances of excessive panting while you are in the game.
- Think about your sporting event
Thinking about your event ahead is what mentally prepares you. Think about what might come and how you are going to react to that certainly prepares you for anything that might follow along with the timeline; with you being least surprised.
- Stay positive
Positivity can definitely be a game changer for a lot of athletes. Lots of players lack this and thus, they don’t usually fare better during an event. The ability to stay positive no matter what the situation is an important asset for an athlete so one should embrace its importance.
- Listen to upbeat music
Some music might cheer your mood too. It might not be everyone’s choice, but music is known to help keep one lively. Also, it offer support when it comes to keeping distractions out.