There are 21 things you should do before a hard workout
As a bodybuilder, I know how important it is to prepare yourself for an intense workout. You don't want to go into it unprepared, but you also don't want to get injured or burned out before your workout because you didn't plan ahead.
The following list of activities will help you:
Easy Quick View
1. Incorporate More Protein In Your Diet.
2. Stretch For 10 Minutes After a Warm Up
3. Have a Banana. Or Add Some Potassium-Rich Fruit To Your Meals
4. Do Not Skip On Carbohydrates Before a Workout.
5. Include a Range Of Super Nutrients In Your Meal Before Exercise
6. Stay Hydrated Throughout The Day, But Specially An Hour Before You Hit The Gym
7. Sleep At Least 8 Hours Before Your Workout.
9. Don’t Consume Any Caffeine Or Energy Drinks Within 4 Hours Of Your Workout Session
11. Eat 2 hours Before Workout,
19. Use Lightweight Weights To Warm Up
20. Wear The Right Outfit For Your Workout
21. Try Foam Rolling Before And After Workout
1. Incorporate More Protein In Your Diet.
Protein is the building block of muscle, so it's important to get enough protein in your diet. How much you need depends on your weight and activity level, but generally speaking, people who exercise regularly should aim to consume roughly 0.8 grams per pound (0.45 g/kg) of bodyweight each day or about 40-50 grams per day if they're a woman weighing 150 pounds (68 kg).
The best sources include meat, fish, eggs, dairy and legumes like lentils or beans; however if these foods aren't part of your regular routine then there are other options that may suit you better.
2. Stretch For 10 Minutes After a Warm Up.
After your warm up, it's time to stretch. The goal of stretching is to increase flexibility and feel good. It helps prevent injuries by stretching the muscles and tendons that are already warm.
It also improves performance when a person has good flexibility, as they can move more easily because their muscles aren't restricted by stiffening areas like they would be if they didn't stretch properly first before exercising strenuously.
Stretching can also help alleviate stress headaches or migraines that may occur after intense exercise sessions (and I've personally experienced both).
3. Have a Banana. Or Add Some Potassium-Rich Fruit To Your Meals
Potassium is an important mineral that plays an integral role in maintaining normal blood pressure, heart rate, and muscle tone in addition to helping prevent muscle cramps during exercise. It also helps your body retain fluid by regulating the amount of water in your cells, so it’s essential for hydration (and therefore, performance).
According to research from the University of Illinois at Urbana-Champaign published in Nutrition Research Reviews:
The recommended daily intake (RDI) of potassium has been increased over time due primarily to concerns about cardiovascular disease risk reduction and development of hypertension [high blood pressure]. The RDI was previously set at 3 g/day based on expert recommendations but higher values are now advocated through existing evidence linking low dietary intakes with lower rates of chronic diseases including cancer and osteoporosis.
But what exactly is this new recommendation? Here's how much potassium you should have each day:
Adults 19 to 50 years old: 4,700 mg Adults 51 to 70 years old: 3,800 mg Adults over age 70: 4,000 mg.
4. Do Not Skip On Carbohydrates Before a Workout.
Carbohydrates are the body's main source of fuel, and they're stored in your muscles, liver and brain. They're also the first choice for energy because they have a quick release mechanism that allows them to be used immediately by the body. If you eat too few carbohydrates before a workout, you might feel tired or weak or have a headache but these symptoms are normal when you're exercising intensely.
So don't skip on carbs, they'll help keep you energized throughout your workout so that all those hard hours won't seem so long.
5. Include a Range Of Super Nutrients In Your Meal Before Exercise
Super nutrients are a group of compounds that can be taken before and after exercise. They include protein, carbohydrates and fat. Each has a different effect on your body, so it’s important to know how much you need to consume in order to achieve the desired results.
If you want to maximize your performance during intense workouts like CrossFit, it's essential that you include super nutrients in your meals before each workout. That way when the time comes for a hard workout, there will be plenty of fuel stored inside your muscles so they can get through it without getting tired or sore as quickly as possible.
For example: If I'm going running I'll eat some yogurt with fruit on top (which gives me lots of carbohydrates) then an apple or banana afterwards (which gives me lots of fiber).
6. Stay Hydrated Throughout The Day, But Specially An Hour Before You Hit The Gym
You should be drinking water before you head to the gym and during your workout. Beforehand, drink enough water to make sure that you're well hydrated. This will help prevent cramps, muscle soreness and fatigue after exercising.
During your workout, it's important that you get adequate amounts of electrolytes into your system so that muscles can contract efficiently without becoming too stiff or tight (which can lead to injury).
Water is an excellent source of electrolytes; however, other drinks such as Gatorade have similar benefits but do not provide as much fluid per serving as plain old H2O does, plus they usually have other ingredients added in which could upset digestion if consumed regularly over time.
7. Sleep At Least 8 Hours Before Your Workout.
Sleep is an essential part of your daily routine, and it's also one of the best ways to prepare for a workout. Sleep helps your body restore itself, improve mood and reduce stress levels. It also helps improve your immune system, memory and focus. Having enough rest before going into intense exercise will help you feel less tired during training sessions or competitions; this means that you'll have more energy than usual when playing sports in general!
8. Get Enough Iron
Iron is a mineral that helps your red blood cells carry oxygen to your muscles. It’s especially important for people who exercise or play sports, since the body needs iron to produce hemoglobin, which carries oxygen from the lungs to the rest of your body.
Iron deficiency can cause fatigue, dizziness and shortness of breath and it's more common among vegetarians and vegans than meat eaters. If you're not getting enough iron every day (about 18 mg), ask your doctor about supplements or check out this guide on how much protein you should be eating each day if you want more muscle mass.
9. Don’t Consume Any Caffeine Or Energy Drinks Within 4 Hours Of Your Workout Session
Caffeine can cause dehydration and increase your heart rate, blood pressure and jitters. It also has the potential to induce insomnia in some people. Drinking energy drinks is also not recommended before intense exercise because they contain large amounts of caffeine which can cause an increase in urinary output during exercise (which can lead to dehydration).
In general, it’s best not to consume any caffeinated beverages for four hours after a workout session if you want to avoid any negative effects from doing so.
10. Wear Appropriate Clothes And Shoes While Exercising To Avoid Injury, especially if you are planning weights training or running on the track today
Wearing the wrong type of clothing can lead to discomfort and pain during your workout. You should wear comfortable clothing that allows for freedom of movement, such as tights or shorts with a long sleeve shirt over it if it's cold outside.
Also make sure that your shoes are supportive enough so that they don't cause any problems with your feet when doing exercises like squats or lunges which involve jumping up at an angle (this is called plyometric activity). If possible try using sports bras while doing these activities as they help keep muscles in their proper place and reduce strain on them.
11. Eat 2 hours Before Workout, so that you have enough fuel to burn during the workout session and the food is partially digested by the time you start cardio training
Eating two hours before you exercise is important because it allows your body to digest the food and absorb the nutrients, which in turn helps with muscle recovery.
However, eating too much can be dangerous because it causes stomach cramps and nausea. You should avoid foods that are high in fat such as cheese or ice cream. Instead, try fruits like oranges or apples which contain less sugar than other types of fruit but more nutrients such as Vitamin C (and thus better immune system support).
12. Plan Your Workout Routine
Planning your workout routine is an important part of getting the most out of your workouts. It's also something that many people don't do, which can make it difficult to stick with their routine over time.
The best way to plan is by writing down what your goals are for each session and then breaking them down into smaller steps so you can make sure you're doing enough work each week without burning yourself out or under training. This will help ensure that you stay motivated throughout the year and get the results you want from working out
13. Tweak Your Routine
If you know what to do before a workout and what to do after a workout, you'll know exactly how to tweak your routine in order to impact your progress and results.
Knowing the difference between the pre-workout, during-workout and post-workout periods can help with the intensity of each session. The pre-workout period is when most people increase their heart rate by doing cardio or resistance training (such as lifting weights). During this time they should be breathing normally while moving around as much as possible without breaking into heavy breathing patterns like panting or snorting at any point in time during this stage of exercise activity - even if it means walking up stairs instead of taking them slowly!
The post-exercise period involves letting down all systems so that recovery from exertion has begun; here we are talking about getting rid of toxins released from lactic acid build up caused by intense exercise so that muscles don't cramp up too quickly after being pushed beyond their limits."
14. Ease Into Your Workout
If you are new to exercise, it is important to start with a low intensity workout and work your way up. For example, if you're going for a run or working out at the gym, start with a short routine of about 10 minutes. Then move on to longer workouts as your fitness level increases. If you are doing high intensity workouts like interval training or CrossFit, start with a short routine (about five minutes) and work your time up gradually until it's longer than that.
15. Eat a Snack
Before you begin your workout, eat a snack. This is one of the most important things to do before an intense workout and it's easy to forget about as you get more busy with work or other activities. However, when you have time, take a few minutes out of your day and eat some complex carbohydrates and protein before beginning your workout.
For example, if your workout includes running on the treadmill for 20 minutes (the standard length of time recommended by experts), then choose something that contains carbs such as fruits or fruit juices; nuts; yogurt; cereal; pretzels; pasta with marinara sauce (this will provide both carbs and protein); rice cakes or bread sticks with peanut butter spread over them (they're packed full of calories) depending on how hungry you are after eating earlier in the day!
Afterwards - Eat something light but filling like chicken breast covered in avocado slices then drizzled with honey mustard sauce plus dinner rolls/bread sticks topped off by cheese cubes cut into tiny pieces so they fit easily into our mouths without smearing too much buttery goodness all over each bite.
16. Know Your Limits
- Know your limits.
- Understand the difference between a workout and a workout session.
- Don't push yourself too hard, or overdo it.
- Don't try to do too much at once (and don't train too long).
17. Refuel After Your Workout
Once you’re done with your workout, it’s important to rehydrate and refuel. After a hard workout, the body needs plenty of water to replenish fluid lost during exercise and repair muscle damage. Drinking water will help you feel full faster and replenish energy levels that were depleted during your workout.
If you haven't eaten anything since breakfast or lunchtime (about two hours before starting), eat something light within 30 minutes of finishing your workout like fruit smoothies or protein shakes with almond milk instead of water. These quick snacks will help keep hunger at bay so that when it comes time for dinner later in the day, there won't be any leftover food cravings from earlier in the day.
If possible wait until 2 hours after completing a vigorous exercise session before eating again, this is called "post-exercise nutrition" and involves eating five small meals throughout the day instead of three larger ones as traditionally recommended by doctors who don't understand how powerful our bodies really are. If all else fails just remember: “Eat Grass Before Pumping Iron”.
Yoga is a great way to relax before a workout. It helps you improve your flexibility and strength, which are key components of physical fitness. You can do yoga at home or at the gym, depending on where you live and what types of equipment is available in your area.
Yoga also has many mental benefits: it improves focus, concentration, self-awareness and confidence, all things that are important for an intense workout!
19. Use Lightweight Weights To Warm Up
Warm up before a workout is essential to prevent injury and make sure your body is ready for the demands of exercise. There are several benefits of warming up with light weights:
- Detoxes muscles by loosening them up, which reduces soreness after an intense workout.
- Increases blood flow to the muscles so they can function better during your workout.
- Helps reduce lactic acid build-up in the body, which can lead to fatigue during intense training sessions that require higher intensity levels than what you normally do for other activities like walking or jogging around the block (which we all know isn't very intense).
20. Wear The Right Outfit For Your Workout
Wear the right outfit for your workout.
- Wear clothes that are comfortable, breathable and allow you to move freely.
- Wear appropriate clothing for the weather and activity. For example, if you’re going running in shorts and a T-shirt on a hot day then put some pants on over your shorts when it cools off at night (or vice versa). This will help reduce sweating as well as keeping yourself warm when needed without sacrificing comfort
- Wearing what makes you feel confident will also help keep your energy high throughout the entire workout!
21. Try Foam Rolling Before And After Workout
Foam rolling is a great way to help with recovery. It can be used before and after workouts, as well as in between sessions. There are many different types of foam rollers available, so it's best to get one that fits your body type and needs. If you've never done this before, don't worry. In fact, we recommend starting off with something simple like an inexpensive version from Amazon or Walmart, these will work for beginners who just want a little bit more guidance than their standard foam roller does (and who doesn't?).
If you have been using traditional foam rollers for years now and want something new and exciting: try out some new products from companies like Trigger Point Grid Foam Roller ($39). Regardless which one(s) you choose though, remember: always follow these tips when using any type of portable massage tool so that they aren't just an accessory but instead become part of your daily routine.
When it comes to making progress towards your fitness goals, it's crucial to know how to train and what to do before an intense workout.
When it comes to making progress towards your fitness goals, it's crucial to know how to train and what to do before an intense workout.
- Warming up is a key part of any workout routine. It helps prepare your muscles for exercise and helps prevent injuries by increasing blood flow and lubrication. A good warm-up includes light jogging or walking around the block (a brisk walk will raise your heart rate), followed by dynamic stretches that move through different joints while keeping form tight so as not to hyperextend any joints beyond their normal range of motion.
- Cooling down after a workout is important because it allows blood flow back into the heart, which reduces inflammation after an intense workout session. If you're doing more than one work out per day, this can be done once per day at home after each session; otherwise, just make sure that you stretch those muscles thoroughly before taking a shower.
Conclusion
When it comes to making progress towards your fitness goals, it’s crucial to know how to train and what to do before an intense workout. We recommend that you take a few days off from the gym for this purpose. This way, you will be able to adjust yourself for better results after taking up the recommended activities listed above