It’s natural to want to be better at the sport or physical activity that you like. And to be better at it, you’ll need to improve your speed, stamina, and strength.
With innovations in technology and research on training methodology, there are now many ways to naturally enhance your athletic performance. Here are five methods that you can integrate into your daily routine to not only improve overall health, but also take your performance to the next level.
Focus on functional workouts
Functional training focuses on movements that strengthens you in a specific way that makes daily activities easier to perform. They closely mimic our everyday movement patterns, like pushing, pulling, squatting, hinging, and rotation and require more than one muscle group to work together.
By focusing on functional workouts, you’re training your body to move better as a whole, which can help prevent muscle strain or injuries. To be better, faster, and stronger, try adding these basic moves—squats, deadlifts, lunges, and push-ups—or advanced moves like farmer’s walk, pull-ups, sled pulls/pushes, snatches, and more, to build your strength and stamina.
Add variety to your workouts
While repetition and muscle memory are crucial for mastering movements, putting your muscles under constant stress could hinder your performance. If you’re used to doing the same number of reps for your workout, your body will eventually hit a plateau. Repetitive movements could also lead to repetitive strain injury. Those overused muscles, joints, and ligaments need time to rest, recover, and repair. If you do the same intense workout daily, your muscles won’t have enough time to heal and you increase your chances of being injured.
To add variety, you could try increasing the weights or reps, setting shorter timers, or switching up your routine by doing a different activity like yoga or boxing, once or twice a week.
Dedicate enough time for recovery
Your body needs time to heal. Every time you work out, there are little tears in your muscle tissue, which will help them get stronger as they heal. Without proper rest, you’re risking muscle tears and injuries if you try to work through the pain. Your muscles also need to replenish energy supply—muscle glycogen—so you can continue working out after recovery.
Other than taking rest days where you don’t work out at all, other ways to aid recovery include post-exercise stretching which can reduce feeling of muscle tightness and joint stiffness after an intense workout or getting a soft tissue massage which can help realign muscle and reduce inflammation as well.
Fuel your body with proper nutrition
If you want to push your body as far as it will go, eating the right type of healthy food is important. Instead of breakfast cereals and snacks, you need to eat a balanced diet of carbohydrates, proteins, and fats as well as avoiding foods high in sugar levels and simple carbs.
Not only do you need to know what to eat, you also need to know when you should eat. Eating a high protein-meal with complex carbs three to four hours before your workout will give you the energy and nutrition you need. Post-workout, you will need to replenish the nutrients you have lost.
Make proper hydration a priority
It is important to rehydrate before, during, and after your workout. Going into your workout hydrated can help you feel better as your organs and cells (like your heart and blood vessels) are functioning well to keep blood circulation flowing. It is also important to sip on water every 15 minutes during your workout to prevent dehydration.
While normal drinking water is enough to keep us hydrated, hydrogen water offers more benefits for our body. Its anti-inflammatory and antioxidant effects reduce inflammation and get rid of free radicals in our bodies which may help your body recover better after exercising.
Benefits of hydrogen water for active people and athletes:
|Antioxidant Effects||Anti-inflammatory Effects|
|☑ Enhances athletic performance||☑ Reduces muscle fatigue|
|☑ Boosts your energy||☑ Reduces exercise or injury recovery time|
|☑ Improves mental clarity and focus||☑ Accelerates healing of wounds|
Other than that, drinking hydrogen water daily can prevent major health issues like high-blood pressure, diabetes, heart diseases, joint pain, and slows down the ageing process.