Pre Workout Tips: 8 things you should do before every work out
Do you ever have those mornings when you just can't imagine working out? Those days when just putting on your running shoes feels like a chore? If you're having one of those days where working out feels like self-imposed purgatory, put your foot forward one step at a time by properly preparing for the long haul. Putting more effort into your pre-workout routine maximizes the benefits reaped from the same regime you’ve been following. This list of eight seemingly inconsequential habits if done before exercising, boost your results and take your performance to the next level.
"What should I eat before and after a workout?" is the daddy of all workout related queries.
Although the answer varies, with every individual having their own unique nutritional requirements, there are still some pointers about pre- and post-workout nutrition applying to just about everybody from a novice to a seasoned pro.
- Rest Up
Sleep is the closest we have to the polar opposite of activity. Both are known to be climacteric for good health. The importance of getting excellent, restful sleep has always been downplayed. If you don't get enough sleep the night before, your workouts will certainly feel the lack of sleep. A good night's sleep replenishes the reservoirs your body needs during the day, such as temperature regulation, a strong immune system, stable hormone levels and a healthy appetite. To quote The International Sleep Foundation, "all of these elements play a role in how much energy you have."
Sleep is essential for repairing your heart and blood arteries, according to The National Heart, Lung and Blood Institute. Sleep maintains a healthy body weight by balancing out the hormones that make you feel hungry or full. “The body produces larger levels of human growth hormones while sleeping, which promotes cellular renewal”, says the renowned celebrity nutritionist, Ryan Fernando. “You can't expect to get a good workout unless your body has had time to heal from the day before.”
So, how much sleep do you actually need? Adults aged 18 to 64 should receive seven to nine hours of sleep every night, while those aged 65 and more are advised to get seven to eight hours.
- Set It Up
Plan ahead and set up your fitness program before you get started. Having a strategy helps you save time. You'll be more efficient going in and out of the gym without dawdling and squandering time outlining your next set.
- Tune Up
Music has the power to transform the dreary monotony of a workout into an exhilarating pastime. Obese teenagers run longer and suffer from fewer symptoms of exertion when they are distracted by music, stated The International Journal of Obesity after researching the effects of music on a workout.
A pre-workout playlist with upbeat tunes to get you psyched and ready to go. Put on your headphones, blast tunage and get moving!
- Fuel Up
No food equals no fuel. “Eating too much before working out can make you feel sluggish,” says Qua Nutrition Clinic. If you eat too little, you might burn out before finishing your workout.” Having a snack somewhere about one to three hours before your workout is recommended. However, please always listen to your body and your nutritionist for guidance.
For post workout sessions, top up on whey to maximise muscle repair and recovery before your next workout session. Always consult your nutritionist.
- Gear Up
When choosing your workout gear, it is crucial to think about how different clothing choices affect the payoff of a workout. “There's nothing worse than getting to the gym or leaving the house and realizing you're a bit (or very) uncomfortable,” said Ryan Fernando. Your clothes and footwear choices should be based on your workout— whether it's running, walking, HIIT, spin or trekking. Choose gear that will help you perform better. Everything from the right sneakers to the best sports bra selection is crucial to guaranteeing a successful workout!
- Get Pumped Up
Instead of dreading your workout, adopt a few steps to boost your motivation and make it more enjoyable. Setting a goal keeps you motivated during your workout. Having a goal to strive for, whether it's to run further than yesterday or to lift more weights, might help you stay motivated. If you have a friend who enjoys exercising, invite them to join you. Workout friends help you stay motivated and prepared for your workout.
To keep things exciting, look up new exercises. Make a pleasant exercise playlist that motivates and excites you.
- Drink Up
We've all heard it before: drink plenty of water! But why is that? Our body's cells, according to Ryan Fernando, are unable to synthesize energy without water. In other words, water is required for your body to transform food into fuel during a strenuous activity. When your body is dehydrated, your heart has a tougher time pumping blood. Dehydration causes your cardiovascular system to work harder than it should, resulting in a higher heart rate than it should be.
“Going into a workout dehydrated expedites exhaustion and impairs performance,” according to the Indian Council on Exercise. The intensity of symptoms increases proportionally to the amount of water lost and exhaustion is reduced. Water is required for a variety of biological processes, including temperature regulation.” Pre-workout hydration can help you get the most out of your workout.
- Warm Up
It's all too easy to skip this crucial step and get straight into the thick of it. However, skipping a warm-up can be harmful. Warming up helps with appropriate form and posture and prepares your body for exercise according to Ryan. This, in turn, aids in injury prevention. You can guarantee that you'll get the most out of each set if your body is loose and limber with a warm up.