There are certain things you can do before your workout to make it easier and more successful. Here is an outline of a pre workout routine to get you started.
Did you know that less than 5% of adults in the United States perform the recommend 30 minutes of exercise or physical activity every day? That translates to only one-third of U.S. adults getting the amount of physical activity recommended each week.
Many people complain that their workouts make them feel poor or tired rather than energized, as exercising should. The root cause of this disconnect may stem from their pre-workout routine.
Learn what to do before a workout to maximize your chance of feeling empowered rather than drained. Check out the 5 simple steps below and start to enjoy working out.
5 Smart Steps to Take in Your Pre-Workout Routine
Do not just jump into exercise without taking the time to correctly prepare your body. Not only will this lead to fewer injuries, but it will also help you get the most out of your workout. Keep these 5 smart steps in mind next time you wonder what to do before and after exercise.
- Hydrate
Being even slightly dehydrated causes your workout to suffer. Make hydrating a key part of your day, not only your pre-workout routine. Dehydration causes many health issues from feeling sleepy or dizzy to severe headaches or a racing heartbeat.
None of these things help when trying to exercise. Keep in mind that most people feel thirsty only after they passed the point of dehydration.
Pay attention to how long you have before you need to exercise. Chugging a massive bottle of water could lead to stomachaches or nausea and end your workout before you begin.
- Be Rested
Being well rested is vital to the success of your pre-workout routine. Getting enough sleep allows you to feel more energized throughout exercising. It also helps keep your hunger hormones from distracting you or causing you to overeat after you get done working out.
- Eat Something
About two hours before a serious workout, you should eat a small, healthy meal. Eating fuels your body during the workout and makes the recovery easier.
The American College of Sports Medicine recommends eating a pre-workout meal with low-fiber, fast-acting carbohydrates. This helps stabilize blood sugar levels while exercising. You should also choose low-fat foods to decrease the risk of gastrointestinal distress.
If you prefer to workout in the morning, you do not need to wake up two hours before. Aim to consume a low-glycemic carb combined with an easily digested protein and fat about 30 minutes before you begin.
- Take a Pre-Workout Supplement
If you struggle to find the energy to workout, you might want to consider taking pre-workout supplements. Pre-workout supplements usually contain caffeine along with other nutrients like amino acids, vitamins, and electrolytes.
A pre-workout supplement helps you to stay alert since it contains caffeine. The amino acids also help your body recover after you exercise. They also boost your anaerobic peak power to boost your physical progress.
- Warm-up Properly
Save the static stretching for after your workout, not before. Static stretching before a workout can cause instability and significantly reduce your performance.
The best warm-up gets your blood pumping and prepares your body for all the movement about to happen. Do some light cardio like cycling slow or walking quickly. Then do some active warm-ups like jumping jacks, squats, and ankle circles.
Learn More About What to Do Before and After the Gym
Interested in more great tips about what to do before and after a workout? What about some delicious and nutritious pre-workout routine recipes for the hungry and health conscious?
The Hungry and Fit blog has tons of great suggestions to keep you in your best shape. Try making some Instant Pot pumpkin curry or learn what to do before starting CrossFit. Find all the excellent health and fitness advice you need or sign-up for personalized online coaching!
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