Consistent daily workouts are essential for your health and wellness. The way you prepare yourself before your routine physical activities determine how well you’ll do or if you’ll complete the session. Always ensure that you’re mentally prepared for any workouts you intend to undertake by reminding yourself of your purpose and keeping a workout diary. If you’re struggling to keep up with your routine, you can consider meditating, as it’s an excellent way to clear your mind. Here are a few other things you should do before a workout.
6Take pre-workout supplements
Pre-workout supplements are designed to give extra energy to help you maximize your gym time and the endurance power for long workouts with more intensity. You can get these supplements in powder form, then mix with water or have them in food or pill form, and they should be taken 30 to 60 minutes before a workout. Ensure you choose high quality supplements for your fitness goals which may include improved physical performance. Reading the label will help you choose the ingredient combination that best suits your needs.
Water is the fuel that keeps you going throughout your workout, as working out while dehydrated lowers your stamina, leading to dizziness. It also reduces blood volume and connective tissue elasticity, causing cramps. It is recommended that you should take 17 to 20 ounces of fluid two to three hours before workouts and another eight ounces 20 to 30 minutes before beginning your exercise.
Warming up before exercises helps increase muscle blood flow to deliver nutrients and oxygen required for a workout, improves nerve conduction to the muscles to help with speed and coordination, and triggers the synovial fluid, which lubricates and protects your joints from wear and tear. Always make time to warm up and avoid distractions.
Including a foam roller in your warm-up exercises enhances body temperature and helps you begin basic body movement. This helps reduce muscle tension and loosening of the tight muscles you intend to train. If you’re doing an upper body workout, put more focus on the posterior shoulders, pecs, and lats, while for the lower body workouts, concentration should be on the groin, glutes, calves, and hip flexors.
Mobility drills form the second part of your warm-up routine. If you’re usually sitting for most of your day, mobility drills will help open up your shoulders and hips. These workouts help your body parts get back to a neutral state that is ideal for working out. If you want to do upper body workouts, consider wall slides and over-the-head shoulder reaches. For the lower body, try half-kneeling quad mobility.
1Eat a balanced diet
Just like your water intake, eating fuels your body through a workout and makes it easy for your body to recover. Consider taking low-fiber carbohydrates to help maintain sugar levels, low fat, and ample protein. Consider eating two hours before your workout, and if you don’t have enough time, snack on a low-glycemic carbohydrate, easy-to-digest fat, and protein, and add fruit.
Preparing yourself before a workout helps you reap maximum benefits. Use these tips to prepare yourself before a workout.