Whatever the reason you train, the success of that purpose depends on what you do before and after training. So the next time you want to grab a pre-workout snack, think again.
Read on to find out what you should consider before a workout to get the most out of it.
Five things you should not do before exercising
1. Eat a lot before training
It’s a good idea to eat a small snack up to half an hour before your workout to get energy. It also helps to stimulate your system early in the morning and gives you the energy you need to get going.
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What really matters is what you eat: some fruit, a slice of whole wheat bread with honey, or Greek yogurt with dried fruit.
Don’t eat high-fiber foods before you exercise. They keep you fuller for longer, but are slower to digest, so you can’t benefit from energy quickly enough.
Additionally, fiber stimulates the digestive system when you combine it with plenty of fluids.
2. Start training without a clear goal
If you have a clear goal in mind, you are much more likely to stick with the plan. You will get more energy and avoid doing random exercises that do not help you achieve the goal. Make good use of time.
Note the recovery:
Have you already put on your training clothes, but you’re still unmotivated and don’t have any plans? Do yourself a favor and use this time to stretch and recover.
You can also use a foam roller to loosen knots and get to the fascia tissue. This will fill you with energy for the next workout.
This is natural testosterone found in some plants and can contribute to the formation of muscle mass.
3. Skipping static stretching before training
We have all heard that we should stretch before training. The two main types of stretching are static and dynamic.
Static stretching is most effective after a workout: After you exercise, your muscles start to tighten, so stretching will loosen them up and keep you flexible. Remember that you can also stretch on rest days, as published by Runtastic.
Before training you should warm up your muscles and tendons through dynamic stretching: You should try to make gentle movements during stretching exercises. The goal is to activate the connective tissue and prepare for training.
4. Drink alcoholic beverages
The negative effects are obvious: a small amount of alcohol is enough to reduce control over your body. It also affects your coordination and concentration, which means you won’t be able to perform the exercises correctly and you may misunderstand the intensity.
5. Drink too much water
It’s important to keep your body hydrated, but don’t drink an entire bottle before training. Drink small drinks during training. If you drink too much water, your stomach will fill up and this can cause nausea and pain.
If fatigue overcomes you, have an espresso before training. Some studies have proven that coffee can have a positive effect on your performance.
Caffeine stimulates the nervous system and neurotransmitters. You can also take a 20-minute power nap, which is the same time it takes for caffeine to kick in.
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