MAXIMIZE YOUR GAINS BY INCORPORATING FEW SIMPLE MEASURES BEFORE YOUR WORKOUT SESSION….
A good pre-workout routine begins long before you step into gym or break a sweat and like everything else, sloppy prep translates to sloppy execution. Which can lead to uninspired training sessions or injuries, both of which can inhibit the strength and muscle gains, or weight loss.So How to Get the most out of your training efforts by incorporating these simple yet effective practices into your pre-workout regimen.
1- Hydrate, hydrate, hydrate.…
You already know that drinking water is important to overall health, but it also plays an especially important role in a fitness routine—when you’re sweating it out, you need to make sure your body is properly hydrated since you’re losing water. Plus, being hydrated will make sure your energy levels are where they need to be, says Cardiello.
Hydration requirements hinge on variables like age, gender, weight, height, and the intensity of your workouts. As a guideline, the American College of Sports Medicine recommends that active people drink 20 ounces of water prior to exercise.
2 –GRAB YOUR FUEL…
Regardless of the timing, make sure carbs and protein are on the menu. “Toast with peanut butter is a good option because it contains carbs, fat, and protein,” he explains. “Fruits like bananas, apples, and oranges are complex carbohydrates, which are a more sustainable form of energy. A protein shake or bar also works.”
The timing in which you eat a pre-workout meal or snack depends on your digestive tendencies. In general, munching on something an hour or so before exercise should provide you with an adequate amount of energy; however, there’s no hard-and-fast rule. overall make sure of eating a balanced amount of protein and carbohydrates.
3 –SUPPLEMENTS
Pre-workout supplements aren’t a necessity, but they can heighten focus and provide an energy boost. “Most pre-workout supps are similar in that they contain caffeine and amino acids that’ll help your veins and arteries dilate to increase blood flow,” he explains. “Take it 30 minutes prior to your workout so by the time you’re in the gym you’re at the peak of its effects.”
4 –DYNAMIC STRETCHING
stretching before a workout seems like an obvious trick to having an effective trip to the gym
“Stretching will warm up the muscles and protect you from becoming sore post-workout,” explains Ilana Kugel, co-founder and creative director of Koral Activewear. Skipping this step could be the make-or-break factor of your entire exercise routine.
5 – SLEEP
“Sleep is one of the strongest determining factors for a successful health routine,” says Monica Jones, NASM-certified personal trainer and performance enhancement specialist. “At our core, sleep affects the release and balance of neurotransmitters like dopamine and serotonin (often referred to as the ‘happy hormones’). While these processes are handled at the cellular level, brain and bodily function strongly affect our ability to perform physical activity. So set yourself up from the start by getting a proper night’s sleep—from seven to nine hours.
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