Health
Best Pre Workout Routines for Every Day
When talking about fitness routines, you may credit your weight loss and muscle development to the gym. However, the gym is only a single factor and the things you do before and after also matters.
If you know exactly what you need to do before heading into the gym and after you get home, you can tweak your routines with the help of a personal training booking software to get the maximum effects and progress.
Experts say that the exercises are the easy part. You may lift some weights, run, jog, walk, or bench press for an hour, and this is only 4% of your 24 hours. The things that you do in the remaining 23 hours also matter. Know more about the benefits of exercise on this page here.
You may want to practice good sleeping habits, customize your nutritional needs and do rituals to ensure that you recover speedily. Some of the things that you can do to prepare and maximize your results are the following.
What to Do Before and After your Workouts
1. Get Enough Rest and Quality Sleep
Before you start anything, you need to ensure that you have appropriately rested and had a great good night’s sleep. This way, you can keep your hunger hormones at their normal levels, and you have more energy throughout the day. After all, you wouldn’t want to spend all of your time exercising only to undo your efforts by overeating afterwards.
It’s essential to get at least 7 hours of sleep at night or 6 if the schedule is very hectic. The body should feel rested, and exercising should give you more energy. Set boundaries and avoid electronics if possible before going to bed. Good sleeping habits are important after work as the muscles will have time to recover.
2. Drink Plenty of Water
Water is very crucial to one’s overall health and wellness. Proper hydration is critical in any wellness routine because sweating makes you lose water. Energy levels are also high if you practice adequate hydration. Drink water whenever necessary and avoid sugary beverages if possible.
For semantics, you may want to look at the relationship between a car and gasoline. Vehicles can’t run or function without oil, and this is the same with the body that’s devoid of water.
The amount of water that you need will vary with your body mass index, age, weight, and a lot of other factors. You should check your urine, and if it’s light, it’s a good indication that you have enough hydration.
3. Refuel with the Right Food
Snacks and other forms of nutrition can help you get ready in no time. One of these is CBD or cannabidiol that can act as your workout supplement coupled with protein shakes and vitamins.
Sweating excessively is very taxing to the body and giving it carbs and plenty of proteins can help it go back in shape. Your overall nutrition is very important because the food rebuilds the muscles, and plenty of stored glycogen can give you the fuel you need for your next day’s routine.
It’s also important to remember that not eating sufficiently after exercising will make you very hungry later in the day. You may feel irritable and tired, and you may likely avoid the next day’s routine if this is the case. You can go easy on everything and pack a snack before going to the gym.
4. Do Dynamic Warm-ups
It’s crucial never to skip your warm-ups, even if you’re doing a full 10-minute bench press. Warm-ups allow your body to adjust to your routines, increase your motions’ range, raise your body temperature, and prepare yourself in general. You won’t likely have to experience injuries and decrease your chances of getting sore when you do adequate warm-up exercises.
When you increase the range of your movements, you’ll be making the most of your routines. This is a way for your body to recruit more muscles during push-ups or doing dumbbells. Dynamic warm-ups are found on the internet, and they are the ones where you are not held in place while moving.
5. Cool Showers are a Relief
Immersion in cold water after sweating can be a relief. It’s not a guarantee, though, that it can make you avoid the soreness, or you can recover quickly afterwards. However, ice baths are helpful when your body seems to be overheating. Coldwater therapy may be associated with quick recovery, and this is beneficial to you.
Besides, a cool shower can help your overheated body go back to the baselines. Many people said that they felt a lot better physically and mentally, so you may want to consider it a post-workout ritual. It’s not necessary to jump in ice baths like others are doing. You just have to set a shower temperature that’s comfortable to you and cool down a little bit. Know more about showering after exercises here: https://www.healthline.com/health/shower-after-workout.
6. Foam Rollers Can Help
Experts’ opinions and preliminary studies have found out that foam rolling can help you recover after a vigorous exercise. You can increase your range of motion in the process as well. The foam rollers can minimize your soreness and enable you to adjust better to your new everyday routine. Increase the blood flow in your tissues while you exercise.
Many athletes and fitness enthusiasts have noticed that foam rolling feels better to their muscles afterwards. It can give you better performance for the next week because the rolling motions can reduce onset muscle soreness delay.
By Modupe Gbadeyanka
The chairman of Rite Foods Limited, Mr Sulaiman Adebola Adegunwa, has been commended for donating an ultra-modern Trauma Centre to the Olabisi Onabanjo University Teaching Hospital (OOUTH) in Sagamu, Ogun State.
The facility, donated to mark his 80th birthday, is a one-stop trauma centre with all the medical equipment and healthcare personnel to handle about 2,000 trauma cases in a month, from the severe to the minor ones.
Speaking at the commissioning of the 50-bedded facility, named Sulaiman Adebola Adegunwa Trauma Centre, by the Vice President of Nigeria, Mr Kashim Shettima, on Saturday, April 5, 2025, it was stated that the centre would enhance healthcare delivery for accident victims and other trauma-related cases within Ogun and neighbouring states.
Mr Shettima noted that the provision of the healthcare facility was timely, as it aligns with President Bola Ahmed Tinubu’s agenda for upgrading the health institutions in the country.
He described the life of the donor as well lived, with significant impact in the society and immediate community, creating employment for the indigenes of Ogun State, through valuable business enterprises, like Rite Foods Limited and Ess-ay Holdings Limited, which has contributed to the growth of the state’s and national economy.
According to the VP, Mr Adegunwa has inscribed his name in gold, adding that the octogenarian believes in leaving legacies that lives for generation and this has prompted the trauma centre which will impact lives tremendously.
On his part, Governor Dapo Abiodun of Ogun State applauded the philanthropic initiative of Mr Adegunwa, saying he has demonstrated an unwavering commitment to the healthcare system of Ogun State, and that the trauma centre marks a significant milestone towards attaining that.
In her remark, the Chief Medical Director of OOUTH, Dr Oluwabunmi Fatungase, said the 50 bedded centre has been the desire of the management of the hospital, as the old 20 bedded accident and emergency centre is too small to accommodate accident victims within the state, which serves as a route for travellers traversing the different regions of the country, with a 41.5 percent accident rate.
She said it is a dream of over 20 years by various administrations come true as there is no General Hospital from Lagos to Benin and Ibadan to take care of accident victims, thereby making the trauma centre a well thought out project by Asiwaju Adegunwa.
On his part, Mr Adegunwa said, “Today, l am filled with immense joy as l reflect on Sulaiman Adebola Adegunwa Trauma Centre as another fulfilment of opportunity to serve a higher calling to give and serve.”
By Modupe Gbadeyanka
A partnership to advance high-quality patient-centred healthcare in Nigeria has been entered into between Iwosan Investments Limited and Mayo Clinic Global Consulting.
The aim is to advise and support Iwosan in delivering world-class healthcare services that will positively impact both local and regional communities.
This includes the enhancement of Iwosan’s hospital network starting with Iwosan Lagoon Hospitals and the development and integration of the Lagos Medipark Hospital.
Mayo Clinic Global Consulting will to provide strategic advice on organizational objectives and clinical practice.
Under the consulting contract, Iwosan will work with Mayo Clinic experts on several projects to advance high-quality, patient-centred healthcare in Nigeria.
Mayo Clinic is a global leader in serious and complex healthcare. Mayo Clinic Global Consulting is designed to share Mayo Clinic’s unique, comprehensive capabilities and knowledge.
The focus of this engagement is to help the Iwosan network improve administrative efficiencies and effectiveness and to enhance medical practice and patient care through the application of Mayo Clinic’s integrated clinical care and practice models.
“This marks a significant milestone in our commitment to delivering exceptional healthcare services to the people of Nigeria.
“With guidance from Mayo Clinic Global Consulting, we are confident in our ability to set new benchmarks in healthcare excellence in our region,” the chief executive of Iwosan Investments, Mrs Fola Laoye, stated.
Iwosan Investments is a healthcare investment company with an ongoing commitment to revolutionize healthcare delivery in Nigeria.
By Adedapo Adesanya
The National Agency for Food and Drug Administration and Control (NAFDAC) is increasing efforts to block the entry of substandard and counterfeit products into Nigeria, particularly from China and India, the country’s two largest pharmaceutical trade partners.
This was revealed by Mrs Mojisola Adeyeye, the Director-General of the agency, emphasised that the Clean Report of Inspection and Analysis (CRIA) scheme has significantly strengthened regulatory control over imports from these nations.
The two nation’s account for 60 per cent of Nigeria’s pharmaceutical imports and yet, there is a lot of counterfeit and substandard medicines from these countries.
She said, “Because most of these drugs come from China and India, the CRIA scheme is operational in those two countries,” adding that, “It ensures that only safe and high-quality products are shipped while preventing the export of substandard and counterfeit products.”
She note that NAFDAC has appointed and accredited CRIA agents in China and India to conduct rigorous pre-shipment inspections to tackle the issue.
In addition to appointing CRIA agents in China and India, NAFDAC is collaborating with COTECNA, a global testing, inspection, and certification service provider, to enhance quality control measures.
Mrs Adeyeye urged stakeholders to engage with these CRIA agents before shipping any consignment to Nigeria, saying, “I strongly encourage you to engage with CRIA agents before shipping any consignment–that is, to our stakeholders– from China, India, or Nigeria. You have the flexibility to choose from any of the listed CRIA agents to ensure compliance and safeguard the quality of imported products.”
NAFDAC also introduced an electronic platform, the Port Inspection Data Capture and Risk Management System (PIDCARMS), to enhance document verification and streamline inspection processes.
Mrs Adeyeye noted that CRIA agents will ensure that rejected shipments carrying drugs will not find their way to the country.
She urged stakeholders to visit NAFDAC’s official website for guidelines on product registration, labelling, and shipment requirements to ensure compliance with regulatory standards in order to prevent such lapses and ensure only approved products enter Nigeria.
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