SCIENCE BEHIND WORKOUT
Updated: Oct 7, 2020
Fitness & health is the most crucial and important topic nowadays.
The human body itself is a biological machine that is much more complex than what it looks like But do you know about the science and techniques behind all the exercises that you usually do.
If you are a health lover and workout to stay fit & healthy than this article is about you?
5 things you should consider the most while workout to get the most out of it.
#1 Body posture
#2 Rehydrating your body
#3 Breathing deeply
#4 Pre/Post-workout nutrition
#5 Best time to workout
There are tons of exercise and each exercise uses different parts of the body that too differently whether it be a cardio or a weight lifting exercise.
No; doubt body posture is something that affects your workout immensely, a right posture is something that can help you developing or shaping your body by targeting muscles most effectively, although many of us don’t care about it while work-out and get possessive with weights only for instance I also did the same when I joined the gym but at the end, all it did was absorbing my energy without providing the result that I was expecting out of it.
However, while exercising with unnecessary heavyweights one may feel like hulk but trust me that’s not the case for sure, because the tension that you put in your muscle while exercising & lifting weights make it feel all puffed up but as soon as you end your workout things start returning to its original form, So don’t get attached with weights unnecessarily but look after the posture of your body
Rehydrating your body
we all are made of up to 60% water! Therefore, it is of utmost importance to make our self hydrated properly. While Water is used to regulate our body temperature, aid digestion, transport nutrients, lubricate joints, and remove waste it also provides the requisite amount of energy and stamina when needed.
In one hour of exercise, the body can lose more than a quarter of its water and dehydration may lead to muscle fatigue and loss of coordination. Without an adequate supply of water, the body loses energy and muscles may cramp. So make sure you, drink before, during, and after a workout.
Did you know the heart must work harder to get blood to the working muscles? When there’s not enough water in the blood, both blood volume, and blood pressure drop, resulting in dizziness and fatigue.
if the body is short on H2O, muscles are more easily fatigued. Staying hydrated helps prevent the decline in performance, strength, power, aerobic, and anaerobic capacity during exercise. So, when your muscles feel too tired to finish a workout you should grab a glass of water before getting back to it.
Nothing can quench your thirst better than a refreshing glass of pure water.
how you breathe when you exercise?
Whether you are walking, running, swimming, cycling, or training; proper breathing is important for exercising safely, comfortably, and effectively.
The human body cells need a continuous supply of oxygen to live, when you breathe in; the oxygen is transported by red blood cells to the entire body to burn the sugars and fatty acids in our cells to produce energy (The energy station of the cells, called mitochondria, process oxygen to power the cells and as part of the combustion process, carbon dioxide is released.) Once the red blood cells return to the lungs, the "burnt" carbon dioxide is exhaled. Taking in regular, deep breaths promotes the transfer of oxygen that powers the muscles, and pushing out regular, deep breaths eliminates waste gases such as carbon dioxide.
Although breathing at rest or during exercise is instinctive, there are breathing techniques that can increase the amount of time you are comfortable exercising (your endurance) as well as improve the quality of your workout.
Breathing from the diaphragm instead of the chest (where you breathe when you are not exercising) will allow you to get deep, full breaths that will fill your lungs with air and oxygen that your body needs for exercise. Try to relax your muscles and mind, Breath through the mouth or nose at even intervals when engaging in cardiovascular exercise, Breath out when you resist (or lift) weight and inhale as you relax into the starting position (Keep a rhythm) and do not hold your breath also Slow your exercise pace if you are unable to match with your breath rhythm
Add yoga to your workout routine to learn pranayama Focusing on maintaining slow, even, and deep breaths until your breathing returns to normal as you cool down after your workout
While Benefits of it includes Increasing blood flow throughout the body, Increasing your ability to relax, Helping you let go of distractions and stay focused on your exercise.
you may find it difficult to control your breath in starting. But the good news is that cardiovascular fitness improves quickly if you continue exercising regularly, and soon you will develop breathing patterns that are second nature to your activity!
pre & post-workout nutrition
Nutrition and exercise are two faces of the same coin that can lead to a healthy lifestyle. Proper nutrition can fuel your exercise and can help your body recover and adapt fast.
Now the common question that is asked several times is “whether to eat before or after exercising”?
Well, body fat and carbohydrates are our body’s primary sources of fuel. Fat is stored as triglycerides in fat tissue, while carbs are stored in your muscles and liver as a molecule called glycogen and are also available in the form of blood sugar.
When you workout with an empty stomach, more of your body’s energy needs are met by the breakdown of body fat.
Specifically, the ability of the muscles to burn fat during exercise and the ability of the body to maintain its blood sugar levels were improved with fasted exercise, but not fed exercise. Because of this, some scientists believe that your body’s response to exercising fasted would cause more beneficial changes in body fat than exercising after eating while, Consuming slower-digesting carbs or eating several hours before exercise may benefit long-duration performance. If you have eaten several hours before you work out, the nutrients you ingest may still be present in high concentrations in your blood during and after exercise In this case, these nutrients can aid recovery. For example, amino acids can be used to build up proteins, while carbs can replenish your body’s glycogen stores
Eating After Exercise Is Especially Important If You Work Out Fasted
if you choose to exercise fast, this means that your body’s energy is all exhausted in fuelling your workout using its own body fat and now the body is with a limited amount of energy and nutrition that can be used for its recovery. In this case, it is particularly important that you eat something full of protein and energy relatively soon after exercise.
How Soon After Exercise?
Getting nutrients in the hours around exercise is important. If you don’t eat before exercise, try to eat soon after exercise. Consuming protein can help repair your muscles and other tissues, while carbs can help restore your glycogen stores.
Best time to workout
Our body temperature is at its highest Between 2 p.m. and 6 p.m. so if you exercise during this window of time it means your body is almost ready for it, Also oxygen uptake kinetics are faster in the evening, which means you can use your resources more slowly and effectively than the morning.
In the afternoon and evening, your reaction time is also at its quickest, which is important for exercises or speed work on the treadmill. The late afternoon is also the time when your heart rate and blood pressure are lowest.
While some may tell you how working out at night can disrupt your sleep, one study even found that those who lifted weights or workout in the evening and get tired immensely; experiences a better quality & longer duration sleep also our body is in its full recovery mode when we lie down to sleep so it retreats our muscles even more effectively.
So what time is best?
one thing is clear: Working out is important, no matter what time of day you do it. What really matters is that you find a time of day that suits you best and fits your schedule