The biohacking approach to fitness involves making small changes to your diet, lifestyle, and supplementing to optimize your performance physically and mentally, and live healthier for a long time.
The ways to bio hack a workout include making lifestyle and dietary changes, using wearable technology, supplements, implant technology, pre-workout rituals, post workout recovery, intermittent fasting, and heat and cold exposure. Including these changes improves energy, sleep and metabolism.
Here are the ways you can biohack your workouts.
Ways to Biohack Workouts
Incorporating proper nutrition in your diet, such as eating carbohydrates, proteins, and fats, vitamins and minerals. Anything you intake that is good for your body is beneficial to receive higher energy levels, and muscle recovery.
A well-planned and nutritious diet should meet the vitamins and mineral requirements for those who are active. Everything you eat should provide enough protein to help with muscle growth and repair.
Foods that are rich in unrefined carbohydrates, such as eating whole grain breads and cereals should be the main form of your diet. If you are an athlete, a sports nutrition plan should be focused on your needs based off of the sport, your goals, and other specific challenges.
When you meet the necessary requirements of good nutrition, you will be able to perform better in your workouts and daily life.
Biohacking supplements help take your workouts to the next level to improve your focus, increase your energy levels, and help your body to receive the benefits of the most bioavailable nutrients.
It is often that we don’t receive the right of nutrients we need to perform at our best. Since this is a regular occurrence, taking high quality supplements in the form of shakes, pill, bars, or drinks can fill any gaps in your nutrition. When you take these supplements, you can boost your overall performance, detoxify your system, and as a result, receive more energy.
3. Lifestyle and dietary changes
Lifestyle and dietary changes include the regular habits that may not first come to mind when you think of biohacking. Believe it or not, yoga, meditation, healthy eating, spending time outside, finding the workouts you enjoy, getting the right amounts of sleep and using biohacking supplements can create the lifestyle that you desire.
The way you can make these changes is to first, recognize where you are at with your lifestyle. Maybe there are a few things that immediately come to mind thar you need to change. Recognizing the need for change is the first step to making these changes to your lifestyle to improve your workouts.
After you have recognized the need for change, it is important to act upon this thought. For example, if you realized you haven’t been getting the sleep you need, incorporating a dietary supplement for sleep can help you to receive the energy you need to perform better the next day.
4. Wearable technology
Wearable technology such as Apple watches and weight loss apps can help you monitor your workout progress. These devices and apps can track your heart rate, workout intensity levels, and your overall progress over time. When using these, you are able to know what you need to adjust based on the data that is collected on your device.
5. Pre-workout rituals
Creating a pre-workout ritual gives you energy, keeps you focused, and helps you to get into the training mindset before working out. You can start your own pre-workout ritual by stacking your exercising habit on top of a current habit you have or setting up a schedule for yourself to follow.
For example, your intention may be to exercise every single day for three weeks. Once this decision is made, you pick a time and a place every day to workout in your planner. Whatever method you choose should help you to stay focused as you work on these goals.
6. Post-workout recovery
Recovery after exercise is equally as important as a pre-workout ritual. After you have a heavy workout, recovery is essential to build and repair your tissue and muscles to regain your muscle strength.
Your muscles need anywhere between 24 and 48 hours to repair and rebuild your muscles. Working out too soon after a workout session can pish you too hard, leaving you with tissue breakdown instead of rebuilding.
Knowing when you should stop and continue working out is crucial to know when breaks are needed. For example, if you did leg day, you would want to work on a different part of your body the next day to recover after the previous workout.
7. Intermittent fasting
It is not just what we eat, but when we eat that makes a big difference. Many experts turn to intermittent fasting to help you optimize your body’s nutrition intake.
Fasting does not mean you need to fast for a whole day or two, but it means to fast in-between meals instead. To understand how fasting works, you need to know whether your body is in a fed state or a fasted state. To determine this, you are in a fed state for three to five hours after eating. During this time, your body is solely focused on digesting.
Allowing your body to rest during the fasted state, you increase your growth hormone levels, five times their normal rate, which boosts your metabolism.
8. Biomechanics and form
Using the biomechanics of good form and exercise can help athletes to learn about their movements and make changes to improve performance and the risk of injuries.
How does biomechanics prevent injuries?
Biomechanics prevents injuries, such as an ACL tear, throwing with incorrect form, and lifting incorrectly. A biomechanical analysis can help you to spot these issues before they happen.
The more you repeat the correct movements, the more your body is able to move automatically in the correct direction. This technique doesn’t always come naturally; therefore, it is important to know when to correct your movements.
How can biomechanics improve athletic performance?
mathematic modeling, computer simulations, and measurements can enhance your performance and reduce the number of injuries. These techniques provide the right movement patterns to improve techniques within your sport.