Working out in the gym effectively is not just about lifting weights or doing cardio. It also means preparing your body before training and promoting optimal recovery after , to obtain better results, prevent injuries and reduce muscle pain. In this article we will see how to take care of these two fundamental moments, with practical advice and useful products for your routine.
Why it is important to prepare your muscles before the gym
Many people skip warming up because they are in a hurry or lack knowledge, but this is a mistake that can compromise performance and increase the risk of injury.
Good muscle preparation:
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Increases body temperature and muscle elasticity
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Improves circulation and oxygenation of tissues
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Reduces the risk of strains and contractures
Effective warm-up techniques
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5-10 minutes of light cardio : treadmill, exercise bike or rope to activate the cardiovascular system
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Joint Mobility : Exercises for Shoulders, Hips, Ankles and Spine
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Warming cream (warmup) : applied on key muscles (quadriceps, calves, back) stimulates microcirculation and improves muscle sensitivity
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What to do after training to aid recovery
After an intense session, the body needs to gradually return to a resting state. Neglecting this phase can cause:
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Muscle soreness (DOMS)
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Fatigue and loss of tone
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Slowing down progress
Recommended actions:
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Static stretching to relax the muscles
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Rehydration and protein nutrition
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Use of anti-fatigue products to reduce tension
Recommended products for recovery
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Cooldown Cream : to be applied after training on muscles and tendons most involved in training to cool down, relax and improve muscle recovery. Contains natural ingredients with anti-inflammatory and draining action.
- Feet Relax : apply after training to refresh, soothe and improve circulation in tired feet. Contains natural ingredients with nourishing, micro-healing and refreshing action.
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Recommended routine for those who train in the gym
Before training:
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5-10 min light cardio
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Joint mobility exercises
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Application of Warmup Cream on muscles and tendons
After training:
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Static stretching (5-10 min)
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Self-massage with Cooldown Cream on muscles and tendons
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Application of Feet Relax on feet and ankles
Conclusion
Training smart means taking care of your body before and after the gym . Incorporating a preparation and recovery phase into your routine improves performance, prevents injuries, and allows you to enjoy each workout to the fullest.
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