Exercising plays a significant role not only in our physical health but as well as emotional and mental well-being. Moreover, it helps maintain the heart, brain, bones, and muscles in their top form. In addition, exercising can aid in achieving your desired weight goal, increase your muscle mass, and boost the body’s immune system.
A proper workout routine starts even before you enter the gym. Nobody can deny that exercising itself is effective and beneficial when done right. However, it should not get all the credit. How you prepare before exercising and how you take care of yourself after impacts the progress and result of your fitness routine.
Exercising will be far more effective and enjoyable if a proper procedure is followed. You can achieve better results if you know what to do before and after executing your fitness workout routine. Below are five (5) basic pre-workout habits that can hep super charge your fitness journey and aid with your recovery and energy levels.
The first step in having a more efficient and effective workout is to plan and plan well. There are multiple things you should consider before you start exercising. This includes setting a goal, the workout routine, fitness nutrition, timing your workouts, and even the exercise gear you will use.
Pay special attention to your workout routine. Also, figure out how many sets, reps, weights you will execute, and even the rest period. Moreover, take time to research the equipment needed, especially if you’re planning to exercise at home. Read reviews about the exercising equipment you might purchase like the barbend review of nordic track.
However, if you don’t have any idea about it, consult your gym instructor or personal trainer. You could also decide if you want to use an app or the traditional pen and paper in tracking your progress.
It would help if you also considered the location and workout time beforehand if you are not a regular at the same gym. In addition, research thoroughly on the best food choices and combinations for someone who’s exercising and for your particular goal. If you are unsure, a personal trainer or dietician is there to help once again with nutrition. There are also plenty of resources online, so be sure to do your research.
Get Enough Quality Sleep
Getting an adequate amount of good quality sleep should be your primary concern and priority to reap many workout benefits. Having enough sleep gives you the energy you need to fuel through every workout, sprint, squat, jumping jacks, or burpee. It also keeps your hunger hormones at bay, so you’re not undoing the progress you made by overeating.
In addition, sleep restores the body functionally and helps in muscle recovery. It is recommended to have at least seven (7) hours of continuous shut-eye sleep. If you have a problem sleeping at night, set boundaries with your electronics so that the light won’t bother you amongst other things.
Eat for Fuel
There are conflicting opinions about whether you should eat before exercising. You don’t have to force yourself to eat, but never ignore it if you feel your body feels like it needs more energy. Just be aware of how you are feeling to avoid feeling dizzy or light headed due to lack of food, which can then affect your performance. The best thing is to find what works for you, and what foods work best for you before a workout.
A good meal or light snack idea could include a small bowl of oatmeal with fresh fruits, or granola or a home made nutrition bar, or even a protein smoothie, perhaps 2 hours before working out.
Do a Dynamic Warm-Up
Warming up is essential for every workout, so never skip it. When you warm up, even for short workouts, it prepares your body for the intensive activity you’re about to do. In addition, it also increases the body’s temperature, blood flow and range of motion. The primary purpose of warming up is to prevent muscle soreness and injury.
Dynamic stretching, jumping jacks, skipping without a rope, and side hops are examples of dynamic warm-up exercises. They are less intensive and light activities, but they are enough to increase your blood flow, increase heart rate, and heat the muscles.
Keep Yourself Hydrated
Even outside of your fitness routine, you need to drink water for your overall health. However, it is crucial when you are working out since you can sweat a lot. Therefore, ensure that your body is adequately hydrated because you’re continuously losing water. Being hydrated also gives you additional energy to fuel your workout routine.
Aim to consume water that is half of your body weight in ounces. It is best to drink water for 0–20 minutes before you start working out. And watch out if your urine is dark since it is a sign of dehydration.
The Bottom Line
The importance of exercising cannot be overemphasized. But you can maximize the benefits you can get from it by having a proper and smart pre-workout ritual. Aside from that, having a pre and post-workout routine helps prevent an injury, ensures you have enough energy, and makes sure the body recovers properly.