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It is obvious that preparing for an intensive workout session involves more than just showing up at the gym or wearing your running shoes. What you do before your workout plays a huge impact on your energy levels, performance, and overall results. So, if you are curious about how to begin a proper workout session, and what mistakes to avoid, you are at the right place. In this article, we will go through a list of the best and worst things you can do before your workout. By going through, you can set yourself up for success. Read on to know them all!
The Best Things You Can Do Before A Workout Session:
1. Proper Nutrition
Proper nutrition is crucial for enhancing your performance. Focus on a balanced meal with carbohydrates, protein, and healthy fats. Complex carbs like whole grains, fruits, and veggies provide steady energy and should be included in your diet (1). Protein repairs muscles, so include lean meats, eggs, yogurt, or plant-based options in your diet (2). Healthy fats such as avocado and nuts also offer sustained energy. Also, time your meals properly. Eat your carbs and protein 1-3 hours before workouts, and avoid heavy, greasy meals for optimal digestion (3). Prioritize the right nutrients, portion sizes, and timing for improved performance and energy.
2. Dynamic Warm-Up
A proper warm-up is an essential component of any effective workout routine. It helps prepare your muscles, joints, and cardiovascular system for the upcoming physical activity. Include dynamic stretches and movements following the exercises you’ll be performing. For example, if you plan to run, try exercises like high knees, butt kicks, and leg swings.
3. Hydration
Staying hydrated is important for your overall physical performance. You need to make it a habit to sip water throughout your day. Dehydration can lead to muscle cramps, fatigue, and reduced endurance (4). Aim at drinking water 2-3 hours before going for exercising. Even during your workout, continue to sip water or a sports drink if it lasts over an hour. Remember, individual hydration needs may vary based on factors like temperature, sweat rate, and exercise intensity.
4. Mental Preparation And Focus
Before your workout, take a few moments to mentally prepare and focus on your goals. Visualize yourself performing the exercises with proper form, feeling strong and confident.
Engage in activities that help you relax and clear your mind, such as deep breathing, meditation, or listening to motivational music. This mental preparation can boost your motivation, enhance your focus, and improve your overall performance.
The Worst Things You Can Do Before A Workout Session:
1. Skipping Warm-Up
Skipping warm-up is a common mistake most of us make, but it may lead to severe injuries. Cold muscles are more prone to pulls, strains, and other injuries (5). Warm-up loosens up your muscles, increases your body temperature, and prepares your cardiovascular system. Do not jump into your workout without dedicating time to a dynamic warm-up routine. A brief warm-up is better than nothing at all. Spend at least 5-10 minutes performing movements and dynamic stretches to get your body ready for a workout.
2. Overeating Or Eating Too Close To Your Workout Session
Consuming heavy meals immediately before your workout can lead to sluggishness, discomfort, and even gastrointestinal issues. Your body needs energy to digest food, so exercising with a full stomach will divert blood flow away from your muscles and hinder performance. Make sure you allow ample time for digestion before your workout. Eat a light meal containing carbohydrates and protein for 1-3 hours before exercising. If you need a quick energy boost, opt for an easily digestible snack like a piece of fruit or a protein shake.
3. Dehydration
Exercising without proper hydration can hinder your performance and raise the chances of heat-related illnesses. Insufficient hydration hampers temperature regulation and waste removal in your body (6). Avoid starting your workout while you are dehydrated.
4. Negative Mental State
Approaching your workout with a negative mindset can hinder your performance to a great extent. Negative thoughts and self-doubt can sap more than just your motivation, energy, and focus. Avoid negative self-talk and never compare yourself to others. You need to focus on your own progress and celebrate even the smallest of achievements. Embrace a positive mindset, and remind yourself of the benefits of the opportunity to improve your physical fitness.
The steps you follow before a workout greatly influence your performance and results. By prioritizing proper nutrition, engaging in warm-up, staying hydrated, and nurturing a positive mental state, you can improve your pre-workout routine and set yourself up for success. So, what is your secret to a flawless workout routine? Let us know in the comments section!
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Indrani is a writer and artist who likes to add a dash of humor to everything she does. She has two years of experience in writing articles across beauty, health, and lifestyle genres. After graduating in Political Science from Calcutta University, she took a detour into the world of creativity and discovered her knack for social writing, advertising, designing, and…more
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