How to Prepare for a Workout
HOW TO PREPARE YOURSELF FOR A WORKOUT SESSION
We may have different reasons to workout like trying to lose weight, to look fit and sexy, or even just to gain some muscles but working out or exercising, at the very core, is essential to lower the risk of some diseases and to keep your immune system strong. This is why it’s very important to incorporate in our everyday routine.
In order to execute an effective workout, a proper preparation is a must. Here are some of our tips that could help you prepare as you face the journey to a healthy you.
Prepare an exercise plan.
Imagine when you are already suited up, finished stuffing your bag in the gym locker and already made your way to the floor, yet you still have no clue where to start. Don’t waste your time doing workout that would end up ineffective or make commitments you can’t carry out. Figure out an exercise plan that you think you can perform and make sure to be consistent in order to achieve good results. Good planning creates good outcomes. If you want to workout, choose or create a plan and stick to it.
Getting enough quality sleep must be a priority.
Sleep plays an essential part in any fitness program. The minute you go to bed is where the magic starts to happen. A well rested body not only gives you energy for every burpee or push up but also keeps your hormones in check. With this, you can prevent throwing away your efforts spent in the gym by overeating the rest of the day.
Some of us struggle with getting enough rest or have different sleeping schedules. If it is hard to do seven, at least try to aim for six and half hours. There could be factors that affect your sleep. Learn when to set boundaries like limiting screen time before going to bed so that the light won’t keep you awake.
If you’re doing high intensity workouts, the after effects could lose you precious hours of sleep which is an important part in the process of muscle recovery. One way to ease the soreness and pain is by using massage therapy guns which are innovative equipment employing percussive therapy, a clinically approved treatment for muscle pain. You can check out Legion Gear’s M3 Ultimate Percussion Therapy System, an affordable and quality massage gun that can help your muscles recuperate and get you a good night’s sleep.
Pick the right clothes and footwear for the workout of choice.
Yes, we know that some people still love to look classic, chic, or hot especially while doing workout. Posting your exercise ootd in different social media platforms have been increasingly popular these days. But you must always keep in mind that the right gear is more important than fashion (though innovations in the fashion industry are keeping up with the demands of the sports industry).
You may possess the mobility and flexibility to move, jump, run, stretch, or get into certain positions or poses, but it isn’t enough if you wear improper clothes for the chosen workout routine.
Examples could be when you are choosing a sports bra. Choosing one for yoga doesn’t require that much thought but when it comes to intense physical activities like running, you might want to consider looking for a high-impact one. Same goes with wearing the right sneakers during a long run which contributes way more comfort, better endurance and a more enjoyable workout. There’s nothing more frustrating than arriving at the gym or starting your workout at home only to discover that you are quite uncomfortable. Before you head out or start, do a run over and make sure that the outfit fits properly for the workout you’re planning to do.
Workout gears that literally rubs you the wrong way can contribute to an off workout, which is something we’re trying to avoid here. Prevent chafing, blistering and clothes that make you uncomfortable when sweating through investing even in a few pieces that are specifically made for workouts. Stop settling for less as one good investment could work wonders for a long period of time. Make sure to look for features that have proper support where it counts, covered seams that prevent chafing, and sweat-wicking, breathable materials that allow your body to remain cool and dry.
Stay energized, grab a snack for fuel.
Human as we are, we can’t escape feelings of hunger and that constant search for food. Just because you are in a serious workout, means you should starve yourself as well to achieve that thin and sexy body you’ve been longing for quite some time now. Cramping or a grumbling stomach can make your workout a complete misery. Don’t forget that a proper meal and snack helps in building that body as well.
Pre-workout snacks can be helpful but if you're still not feeling the urge to eat one, there is no need to force yourself to do so. Just make sure that you don’t ignore your body when it’s telling signs that you need some fuel. If there’s no food intake, your body may have a hard time producing energy out or it may use the muscles as an energy source which is not a good idea. A piece of toast paired with almond butter can be of great help to keep you going - just enough to keep your tummy satiated (not starving and not feeling quite full either).
Research about which foods you should take and avoid to help you build the body you are aiming for.
Keep yourself hydrated.
Even young kids are already taught that drinking H20 is a must for our overall health, as it also plays an essential part in a fitness routine. Since you sweat out, your body is continually losing water and in order to compensate for that loss, we must put into mind to keep ourselves hydrated. Additionally, hydration levels can also affect the amount of energy you can give for your workout.
Just like how a car needs oil, the body needs water in order for it to run. Make sure to prepare enough water where you can sip before, during, and after workout. Hydration may vary from different 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. You could also at least aim for half of your bodyweight in ounces per day. So in case you weigh 146 pounds, try to get 73 ounces. Check the color of your urine, if it is still dark, it could mean that you might not be hydrated enough.
Drinking water is a good thing but one thing you must avoid is chugging water immediately before you train or else you’ll suffer from the disruption of countless pee breaks. The importance of hydration must not be underemphasized unless you enjoy suffering while battling cramps and dizziness. Plus, studies show that hydrated athletes can perform at higher levels than those who are dehydrated.
Make sure to do warm-up.
Of all the things you should skip, warm up is something you must not forget. Try to do at least 10 minutes long as it is meant to give your body the chance to raise your body temperature, create an increased range of motion, and of course, to prepare yourself from the intensity of the workout you’re planning to do. Do not miss this part or else you’ll wake up another day with a sore and overworked body. This is to help decrease your chances of injury when you ease into workout than jumping ahead from resting state to hard work.
An increase in range of motion can also help you reach the most of your workout as you will be able to recruit more muscles for exercise. It can be done through a dynamic warm-up which means moving through stretches that are not held in place.
A playlist to hype up the mood.
Songs have been a part of our lives. It can affect a person emotionally, as much as it can affect your energy while doing workout. Nothing beats a perfect playlist which you can jam with as you burn those calories away. Psychologically, listening to a workout song or playlist might actually pump you up. Studies have shown that tunes that fall between 120 to 140 beats per minute (BPM) are perfect for workout. There are also workouts that are dance related which you can easily find in the internet. So, what are you waiting for? Prepare that list and shake those muscles out.
Review your work itinerary.
Better prepared than nothing. Whether you have your smartphone with you or have brought a pen and a paper, being aware of what’s expected from reps, sets, weights, and rest periods could take away the guesswork and help you work more efficiently. It is also a way to help prepare yourself mentally. Exercises that are already programmed just need to be executed. Doing this can also be a way to be honest with yourself. You know how much your body can do, and you can also adjust whether you are willing to do an upgrade in your workout routine or not.
Supplement your body.
Pre-workout supplements may not be considered a necessity, but it can help boost your energy and heighten up your focus. Most of these supplements similarly contain caffeine and amino acids which help your veins and arteries dilate causing an increase in blood flow. An intake of these supplements 30 minutes before the workout is suggested so that by the time you reach the gym, you can experience the peak of its effects.