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5 things you need to know before you start exercising

2025-07-16 15:50:00, Shëndeti CNA

You've made the decision: you're going to start working out. Maybe you want to get stronger, feel better about your body, or just release energy after a hard day. Whatever your goal, there are a few key things you need to know before you get started.

1. What are you wearing?

A study in the Journal of Experimental Social Psychology finds that clothes influence our attitudes and behavior because they are symbolic in nature. What we wear unconsciously changes the way we act and can give us the valuable boost we need to train harder and more effectively.

2. How often do we change our shoes?

As your sneakers wear out and lose their ability to absorb shock, you may start to notice discomfort in different parts of your body, such as your knees or hips.

3. Empty your gym bag after exercising

A good practice is to place sweaty clothes and shoes in separate bags or compartments inside the bag so that germs don't "feast".

Then, make sure to empty it as soon as you get home. Don't neglect to air it out and wash it regularly.

4. We don't forget our water

Don't forget to put a bottle of water in your gym bag.

When you sweat, you lose water, which needs to be replaced. And to replenish the fluids your body needs, it's important to drink water.

In addition, water gives your joints the lubrication they need to reduce strain, helps you maintain a normal body temperature, provides protection for your back and tissues, and strengthens bowel function.

5. What to eat before and after exercise

Make sure to eat a balanced meal rich in carbohydrates 1-2 hours before exercising.

During exercise, your body needs energy and to find it, it uses various nutrients you have obtained from your diet, with carbohydrates being the main source of energy.

After a workout, you need foods that will help your body replenish the nutrients it has lost and improve muscle recovery.

Your meal should be 30 minutes to 2 hours after exercise and contain carbohydrates and protein./CNA