How to achieve the best workout possible

By Julia Sparco

Elm Staff Writer

Several different factors go into an everyday workout, but what are the most important factors that create the most successful and productive workout? 

According to Emily Abbate, certified personal trainer and writer for SHAPE Magazine, in order to have the best results, a person should find a routine that they enjoy and consistently do it for a few weeks. 

Many people do a workout once, don’t see immediate results, and then believe that it is not the workout for them. The problem is that they haven’t done it enough to get the results they are looking for. 

According to Abbate,“150 minutes of moderate activity every week with two days of muscle-strengthening” should go into workouts every week. She also recommends completing different types of workouts each day, focusing on different parts of the body. 

For example, a person could complete a cardio workout on Monday, a weight-lifting session focusing on legs on Tuesday, and a yoga routine on Wednesday. This variety, along with consistency, will produce the best results for workouts. 

“Variety is the spice of fitness,” Adam Rosante, a New York City based strength and conditioning coach said. “One of the surest ways to hit a plateau is to do the same workout over and over.”

It is important to understand that there are many other factors that go into a successful workout.

According to The Leaf, the official online blog for Nutrisystem, a small, well-balanced meal should be eaten one to two hours before a workout. The meal should include “ample protein (and fat) to help sustain energy and speed post-workout recovery.”

“I like having protein in all of my meals,” Washington College’s senior men’s basketball player, Logan Bunch said. “I eat a lot of meat to compensate for the amount of lifting and practicing we do.”

The Leaf also recommends having 20 ounces of water in your system before working out because “exercising while dehydrated can result in dizziness and cramps.” An adequate amount of water should also be consumed after a workout to rehydrate. 

“The one thing I do before I work out is make sure I’m really hydrated,” junior WC women’s tennis player Cecilia Cress said. 

According to The Leaf as well, a light workout before a full workout is more beneficial than static stretching. This would include things like jumping jacks, burpees, squats, and abdominal workouts. 

In a 2013 study conducted by The Leaf, “static stretchers felt 22 percent less stable during a leg workout, and the maximum weight they could lift fell by eight percent when performing static stretches before exercising.”

“Before a workout it’s important to get a good warm up in, meaning you elevate heart rate and break sweat,” junior WC baseball player Michael Roseman said. “After you should always make sure to get a quick stretch in and drink a lot of water and replenish nutrients.”

Combining all of these factors together will allow your body to perform at it’s best while working out and help aid in the recovery process. 

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