Here’s What You Must Consider Pre Workout: Seven Essentials

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An effective pre-workout routine occurs way before you get to the gym. As is the case with everything else in life, sloppy preparation leads to sloppy performance. This can lead to ineffective training sessions or higher instances of injuries, both of which can inhibit weight loss and muscle gains. 

To help you establish an effective pre-workout routine, we contacted multiple strength and conditioning specialists to provide us with more details about essential things everyone should be doing to formulate an effective pre-workout routine.

1) Drink Water 

 The amount of water that you need daily is based on variables like weight, gender, height, age and the level of intensity of your exercise routines. Active individuals should drink at least 20 ounces of water prior to exercising. Ideally, you should do this at least 30-60 minutes before going to the gym.

 By drinking water right before you train, you could end up disrupting your workout routine by taking countless pee breaks. While hydration may not seem like a big issue, you’ll feel a lot more comfortable when you workout and hydration helps to battle dizziness and cramps. In addition to that, studies have consistently shown that hydrated athletes perform at a much higher level than athletes that’s dehydrated. 

 2) Dynamic Stretching 

 Even though we’re well aware of the fact that you need to stretch before going to the gym to have a practical workout session, many people never really take the time to stretch their muscles before exercising. But, stretching helps to warm up the muscles and protect you from feeling sore after a workout session. Stretching is especially important as we get older because when we exercise without preparing our muscles, we experience higher soreness, injuries and muscle fatigue. 

 3) Take A Supplement 

 For many fitness newbies, the concept of using a pre-workout supplement can be a little scary. However, a quality supplement can prove to be an effective way for you to boost your body’s energy levels before you go to the gym. The right kind of pre workout supplements usually contains creatine which is the primary ingredient responsible for giving the benefits they feel. In addition to that, supplements can improve your level of concentration as you work out and help combat fatigue. Meaning, you’ll be able to work out harder for longer sessions. 

 4) Quality Sleep 

 One of the most overlooked essential aspects of establishing an effective health routine is quality sleep. Performance enhancement specialist – Monica Jones – proclaims that the quality of sleep you get is directly linked to neurotransmitters’ release, such as serotonin and dopamine. These neurotransmitters have a direct impact on our ability to conduct the physical activity.

 For instance, serotonin is responsible for regulating our mood. A lack of sleep can cause our serotonin levels to decline. Lower serotonin levels have been linked to depression. Depression has been linked to fatigue, inability to focus, bodily aches and a lack of motivation. These are all things that can affect how much effort you put into your workout routine. Therefore, you need to ensure that you’re getting an adequate amount of sleep the night before you partake in a workout session. 

 5) Pre-Workout Meals 

 Lean proteins and carbohydrates are ideal options for creating beneficial pre workout meals. Studies suggest that carbohydrates play an important role when it comes to endurance. Therefore, consuming an abundance of carbs right before exercising can help to increase your performance. You can also add coconut oil for a small dosage of medium-chain triglycerides (MCT), which helps to provide you with a rapid boost in energy. 

 6) Train Your Mind To Stay In The Present 

 When you exercise, you must stay in the present. Staying in the presents helps you target specific muscle groups to get the most out of your reps. When it comes to staying in the present, mindful meditation can help you focus on what’s happening in the now, as opposed to drifting off into the past or future. Mindful meditation has also been shown to decrease anxiety and depression. As such, it can uplift your spirits and help you to focus on your workout routine. 

 7) Review Workout Plan 

 Regardless if you’re using a pad and paper or your smartphone, you should review the number of weights, reps, sets and rest periods you’ll be doing. This can help ensure that you make the most out of your time and make your workout sessions more efficient. It’s also a way for you to prepare yourself mentally. If you constantly review your plan, it eventually gets programmed into your mind. So when you hit the gym or start your workout session from home, all you have to do is execute.

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