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Why is it important to know?

There is great importance in keeping a post and pre-workout routine. Not only does it improve your recovery, but it also impacts your overall progress in each workout you do. In this blog you will find what you should do before and after your workout, to get the most out of it.



Get enough sleep. Having a good quality sleep will keep you energised for your workout session. When you sleep, this is when the body gets to recover properly after each workout. So, make sure you’re getting at least 7 hours of sleep. Keep this on your high list of priorities!


Eat enough food.  Grabbing a quick snack to tame those awkward stomach grumbles can bring more benefit than you think. First, make sure that if you are going to eat a proper meal, aim for eating it 1-2 hours before your workout session.This food will provide your body the much needed nutrition to 

fuel your workout as well as help preserve and build muscle. But remember to keep it balanced, you don’t want to be too full or too starved when you start out your training.


Drink plenty of water. When you are dehydrated, your strength and endurance weaken. Getting the right amount of water will help your body to perform at its highest level.


Use the right gear. The right clothes, shoes & equipment vary by the type of  workout that you are doing. Making sure you have the right outfit will give you extra comfort during your session and encourage better performance.


Complete a dynamic warm-up. This type of warm-up is crucial if you want to get the most out of your workout, even if it’s a short workout session. By performing a series of movements (stretches that are not held in place) that target the areas of the body you are focusing on, you will get your body ready and moving into full range of motion.


Plan your pumped-up playlist.  Pump the bass, set the lineup and put it on repeat! Yes, some sick beats can not only cure your workout boredom, but it can also improve your mood as well as inspire longer and harder workout sessions.

pump it up
& repeat.



Cool-down stretches. After a workout, you want to let your body have time to adjust back to its normal state. In contrast to your warm up, you should hold these stretches for a few seconds at a time. Cooling down lets your body relax after a workout, maximising your training results and minimising injuries, or at the least, post-workout aches.


Roll it out! Using a Foam Roller after a workout (while your muscles are still warm) increases your blood flow to the areas you have targeted for your workout. This means fewer muscle cramps and less stiffness from the build-up of lactic acid.

Foam rolling can also  encourage your body to return to recovery state post- workout. Your Personal Trainer will be able to help you assess which area would benefit most from this process.


Track your progress. When you keep a record of your workout, this will help you to improve your sessions in the future. You also get to see how far you have progressed which can encourage you to work even harder seeing that your efforts have paid off.


Post workout snack.  Now that you have spent most of your energy getting pumped up, you want to make sure you feed your body, replacing the nutrition you have used. Getting the much-needed Carbohydrates and Protein to rebuild your muscles within the 30 minutes after your workout, will help you to recover quicker. If you do not fulfil your snacking duties than there is also a likely chance you will get even more hungry later and potentially spoiling all your hard work!


What Next?

Now that you know what to do before and after your next workout, you can reap the benefits knowing you’re getting the best results. To take your workouts to the next level, you can book a Personal Training session with Affinity Treatments. Click below to book in your next appointment!

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