What you do before a workout session can have incredible benefits on your body – or it can derail any attempt to get in shape whatsoever. Before hitting the gym, take the following precautions so you don’t end up leaving in worse shape than you were when you walked in.
Of course you want to be rested before you start working out. But getting too much sleep before a session at the gym can actually hinder your performance. When you sleep for more than 30 minutes, your body enters a deep sleep – just as it does when you lie down for the night. A nap that lasts longer than 30 minutes will only make you feel even more groggy and exhausted than you were when you laid down.
If you must nap before the gym, make sure you set an alarm for 15-20 minutes ahead of time. This will give you enough time to rest your eyes and body but not trick your mind into thinking it’s time to go to bed for the night.
When we were younger, our gym teachers all told us make sure to stretch before doing any sort of strenuous activity. However, experts now say stretching before a workout might actually do more harm than good. Not only does static stretching before exercising decrease the strength of the muscles being stretched, but it also increases the risk of pulling or straining these muscles.
Instead of using static stretching methods before a workout, warm up your muscles by moving them in some way or another, such as running in place, doing jumping jacks, or riding a stationary bike. Save the static stretching for after your workout. Stretching is much more beneficial after you’ve “loosened up” your muscles.
High-Intensity Interval Training
High-Intensity Interval Training is – surprise, surprise – intense. It also varies in intensity throughout each session. Because High-Intensity Interval Training varies in intensity, it disrupts your body’s natural respiration, as the amount of energy you put forward changes over time. HIIT also decreases your stamina and strength quickly, which you certainly don’t want to do before you even get started with your workout.
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As previously mentioned, you should definitely do some sort of cardio to begin a workout session, but there’s no need to go from zero to sixty. Instead of diving into high-intensity activities, wade in with some steady state cardio in which the energy you put forth doesn’t vary much at all.
Eat or Drink Too Much
Remember when your mom always told you not to go swimming until a half-hour after you ate? It turns out there’s some truth to that old wives’ tale, after all. After you’ve eaten a large meal, your body will obviously start to digest it. What we often don’t realize is just how much energy this process takes. If we try to work out during the digestive process, we overburden our bodies, which can lead to stomach cramps and nausea. Additionally, drinking beverages that are high in sugar content can lead to an athlete quickly “hitting the wall,” and being unable to complete a workout session.
Instead of eating and drinking everything in sight, maintain a healthy pre-workout diet to properly energize yourself before a gym session. Stick to wholesome foods like fruits, grains, and yogurt – stay away from sweets. Check the labels on your sports drink; you might realize there’s a lot more sugar in it than you thought there was, and it might be hurting you more than helping. Stay away from chemicals; find nourishment that actually helps you rather than giving you a superficial boost that will lead to a crash.
Take Too Many Supplements
If you eat well, you can get all the vitamins and minerals you need to prepare yourself for a workout session without the need of supplements. But if you do choose to use them, don’t overdo it. Taking too much “product” can lead to an irregular heartbeat, nausea, and anxiety – and more. It’s definitely not worth doing long-term damage to your body just to get an extra boost during a workout.
If you’re going to use supplemental powders and pills, read the label. Know exactly what you’re taking before you put anything in your body. Know how it will affect you, and know the warning signs your body will give you if you’ve taken too much. It’s okay to try to give yourself an edge while working out – just don’t abuse it.
Featured photo credit: working out / Tomas Salinka / Flickr via farm8.staticflickr.com