Hydrate Before, During and After

You have to prepare your body for demanding workout hours prior to getting started. Drinking plenty of fluids will lubricate your joints, flush toxins out of your muscles and send nutrients to your system to set you up for success. Many athletes like to have an energy drink before they begin for an additional quick boost. Then, take sips while you are engaged and replenish what you lost through sweat when you are done. 

Eat a Healthy Meal

Not only do you need to make liquids a part of your game plan, but you also need to stock up on powerful fuels that come with a healthy diet. Here again, nutrients are essential, and so are protein and carbohydrates. The glucose that comes with the right food choices is a propellant and prevents muscle breakdown to ward off injury. Grab an apple, banana or granola bar for a natural blood sugar boost and a supply of iron and potassium.

Get a Good Night's Sleep

It is not enough to prep your body for a long workout; you also need to pay attention to your brain function, which is directly linked to giving it quality rest. If you are tired, your reaction time and endurance will be slowed, making it possible for you to trip or tear a muscle. Not only that, but lack of sleep can affect your metabolism, leading to poor digestion and increased fatigue. Avoid falls and strains by being alert.

Be Sure to Stretch

As excited as you may be to get started, you must include a few minutes of stretching as a part of your regular routine. This is especially true if you spend a lot of time sitting at a desk during the day. Even though you might be in a hurry, you will do more harm than good if you rush. Moreover, try to make it a habit to attend to your flexibility multiple times throughout the week.

Incorporate Interval Training

A great way to extend your endurance and stay motivated during a long workout is with intervals. Set gaps help you to build muscle memory and increase lung capacity. When you train your body to use oxygen as best as possible, you reap the benefits for the duration of the time you need it.

Work Up to Your Ultimate Goal

Although you may want to run a marathon or climb one of the great peaks, you cannot jump out of bed and do that on the first day. Be smart, start with a shorter, less intense approach, and then add time or weight to your program. If your greatest desire is to bench press 500 pounds, work toward that goal, so you do not injure your back by doing too much before you can.

Most everyone knows the value of exercising. The demands and pressures of jobs, school and family can make it challenging to find the time and energy to dedicate to physical pursuits. Create a calendar that sets aside at least three days each week, and then once you are committed to that, follow these guidelines to stay pumped up.

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