When it comes to fitness, we often focus on the workout itself. But what we do (and don’t do!) before a workout is equally important. It can affect performance, as well as how your body responds to exercise and strength training.
Whether you’re a seasoned veteran of the gym or a newbie just finding your footing, here are 5 things a personal trainer wants you to avoid doing before you start your workout routine.
1. Don't use the same warm-up every time
The exercises you plan to do in your workout should determine how you stretch. Choose warmups that include mobility and stability for the muscle groups you’re targeting. A cardio warm-up is a great go-to in winter because it helps warm up the entire body. Most importantly, you want to be sure to increase blood flow to the areas you plan to work, and limber up the joints for the movements they’ll need to support.
2. Don't ignore your body
Your workout app may have a set program for the day, but what if you’re feeling sleep deprived or just a little off? When your body’s trying to tell you something, it’s always best to listen. Change your definition of success for the day. The fact that you made it to the gym speaks to your dedication, so be kind to yourself. Maybe you can hit your key exercises, do a little light cardio and stop there. If you push too hard when your body isn’t in top form, you increase your risk of injury, or risk losing that drive to work out altogether, because it feels more like work than an endorphin rush!
3. Don't eat too much or too little
Eating a heavy meal, the wrong foods or too close to a workout can cause nausea, cramps, acid reflux, and indigestion. But going into a workout on an empty stomach can bring your blood sugar levels down and leave you feeling sluggish and fatigued, which will affect your overall performance. If eating one hour or less prior to your workout, fuel it with foods that are a good source of carbs and low in fiber and fat. Depending on your personal situation, bananas, rice cakes, oats, Greek yogurt and fruit are all good choices.
4. Don't deprive yourself of sleep
It’s never a good idea to exercise when you’re lacking sleep. Being sleep deprived can leave you feeling lethargic, which can result in lowered energy output. It may also put you at a higher risk for injury because your body doesn’t have the energy it needs to perform the movements effectively. If you’re feeling sleep deprived, try to fit in a 30-minute power nap prior to getting the gym. It can give you the boost of energy you need to crush your workout.
5. Don't test the unknown
There are plenty of great supplements and protein shakes on the market that can help optimize your workout session, but trying them for the first time before a workout is not your best course of action. Because you will never know how your body might react, it’s best to do a trial run on one of your active rest days. That way, if your stomach has a negative response, you’re not in the middle of a workout when it sets in.
As you select your workout gear and assemble the perfect playlist, remember that also knowing what not to do before a workout can save you from injury and help ensure that you’re exercising more effectively.