Pre-workout habits can lead to terrible or amazing results, and only you can travel the path to your success. It can be as simple as not drinking coffee or wearing the right clothes. Either way, with the right routine, your body will be able to perform at a higher level, bringing you closer and closer to the goal you aspire to.
We found the most common pre-workout mistakes and have some solutions you can definitely learn from.
- Don’t start working out on an empty stomach.
Some people use a cardio “fast,” which is done on an empty stomach. The theory is that your body will feed on the fat and carbs as energy, which can help with more weight loss.
However, if you haven’t eaten anything a few hours before working out, your body might start to use protein as fuel. This means that that you will have less protein for your muscles to repair and build. Also, if you focus on using fat as your main energy source, it doesn’t mean that your body will burn more calories.
- Don’t drink too much water before working out.
It’s important to be well hydrated before a workout, but avoid drinking too much water, because if you do, your blood will try to balance the salt levels. Your cells might swell and you could experience symptoms like dizziness, pain, and you might even vomit.
It’s best to drink water 1 to 2 hours before your training (15 to 20 ounces). 15 minutes before you start, drink about 8 to 10 ounces. You might need to drink more if you sweat more or if the weather is warmer.
- Don’t nap for too long.
It’s okay to take a short nap before working out, as long as it’s for about 30 minutes. It’s considered a “power-nap” and can increase your focus and energy. However, a longer nap can have just the opposite effect. It might leave you feeling more lethargic than you did before you got some sleep.
4. Don’t over or underdress.
Even if you’re working out on the coldest day of the year, you shouldn’t put on too many layers. You can overheat and you’ll sweat a lot. Then, if the cold wind hits you, the sweat will evaporate rapidly, chilling you.
Conversely, on the hotter days, opt for fabrics that will allow your skin to breathe. Choose clothes that will be comfortable and cool and that will let you move freely. Also, choose cotton pants and shirts because they’ll be best at absorbing sweat.
- Don’t do static stretches.
First of all, static stretches might reduce performance, having a negative effect on your running speed, reaction time, and force production. Plus, if your body hasn’t been warmed up first, it can lead to muscle damage.
This doesn’t mean that you should totally forget about static stretches. Instead, do them after because it will pose more benefits.
- Don’t start working out without properly resting first.
Rest days are important for the body to repair and recover. This is an important part of your workout schedule no matter your choice of sport or fitness level. If you skip your rest days, it can cause burnout and overstrain.
Allowing yourself to rest will give your muscles a chance to recover and grow, preventing fatigue. You will sleep better, the risk of injury will be reduced, and your performance level will increase.
- Don’t drink coffee.
Caffeine is the most common ingredient in pre-workout supplements. It might help you by providing you with energy to help you work out more and can even boost motivation and focus, but not for long. Digesting too much caffeine can lead to gathered contractions in your colon, which can increase the chances of having a bowel movement.
This means that you might find yourself sitting on the toilet during your workout. But this is just part of the side effects as you might also experience restlessness, insomnia, rapid and/or abnormal heartbeat, anxiety, heartburn, and increased blood pressure.
What do you prefer to do before a workout? Did you relate to anything in the article? Do you have any pre-workout tips you can share?