The Best Pre-Workout Habits To Maximize Your Results
Are you looking to get the most out of your workouts? Results start before your gym session even begins.
We’ve compiled a list of 10 pre-workout tips for ensuring that your pre-workout routine maximizes your results.
1. Get Enough Sleep
If you do not get enough sleep the night before your workout, you may find you can’t push as hard during your gym session. During a good night of sleep, your body restores and regulates a variety of important functions such as hormone levels, temperature levels, and the immune system.
How much sleep is ideal? The National Sleep Foundation states that most adults should aim to get around seven to nine hours of sleep a night.
2. Fuel Up With A Snack
Food serves as energy for the body. Eating too little before a workout will likely leave you struggling to push through while eating too much before a workout can leave you feeling sluggish and fatigued. The trick is finding the right balance of nutrients to keep you energized and satiated without being too full.
Aim to consume a snack or small meal about one to three hours before exercising.
However, listen to your body and find what makes you feel best.
For example, if you work out early in the morning, you may not have an appetite. Or perhaps you prefer working out on an empty stomach. Listen to your body’s cues and experiment with different snacks to find out what works for you.
Healthy pre-workout snacks ideas include:
- Whole grain toast, peanut or almond butter, and banana slices
- Chicken thighs, rice, and steamed vegetables
- Oatmeal, protein powder, and blueberries
- A smoothie made with frozen berries, avocado, spinach, and unsweetened yogurt
- Scrambled eggs, veggies, and avocado
- Apple slices with peanut butter
- Unsweetened Greek yogurt with berries
- Boiled eggs and a banana
Curious about the healthiest snacks and meals to eat after a workout? Check out our list of the best post-workout snacks.
3. Consider A Pre-Workout Supplement
Still not sure what to eat before a workout? If you want to take the guesswork out of deciding which foods are best to eat before exercise, consider a pre-workout supplement such as a high-quality protein shake. With vitamins, enzymes, protein, and minerals, a pre-workout shake can be an easy but effective way to fuel up properly before a workout.
4. Drink Enough Water
Staying adequately hydrated is important for all aspects of health, but it is particularly important before a workout. To get through an intensive session in the gym, our body’s cells need adequate hydration for optimal function.
Without enough water, the cardiovascular system has to work harder to pump blood, raising the heart rate more than necessary. Being dehydrated during a workout can also decrease performance and increase exhaustion.
In addition to drinking enough water before a workout, be sure to drink plenty of water during and after your gym session as well.
Although optimal water intake depends on the individual, aiming to drink half of your body weight in ounces of water a day is generally a good goal to strive for.
5. Dress Appropriately
Dressing comfortably and effectively for a workout can have a surprising effect on performance. If you are too hot, not wearing supportive enough shoes, too cold, or wearing restrictive clothing, your attire choices can limit your effort during your workout.
When planning your workout attire, consider if you are exercising indoors or outside, what kind of workout it is, and what gear you will need.
6. Develop A Clear Plan Beforehand
Before you get moving, plan and try to set up your exercise routine beforehand. This will give you a clear idea of what you should eat beforehand (and how much), how to dress, and what gear you need to bring along.
Establishing a clear plan can also ensure you do not waste time. Instead of spending several minutes before your workout or between each exercise trying to determine which move to do next or for how long, you will be prepared to execute your workout with efficiency.
7. Pump Yourself Up With The Right Music
Music is powerful. The right tunes can motivate you, distract you from how hard you are working, and help turn an unbearable workout into a fun one! The International Journal of Obesity conducted research that found obese adolescents experienced less exertion and ran further when they were distracted by music.
Songs with a fast tempo can be especially effective for increasing your power and overall performance. Before a workout, customize a playlist of fast-paced songs that you look forward to hearing during your workout and that will make you want to push yourself.
8. Get Motivated
Do you dread your workouts? A few simple steps can increase your motivation and help you look forward to your workout rather than wishing you could skip it.
Here are some easy tips for increasing your motivation to exercise:
- Set A Goal – Setting a precise, realistic goal can be a key way to keep you motivated. Do you want to increase the amount of weight you are lifting or the number of reps you do? Do you want to run further? Shave some time off of your runs? Lose a certain percentage of body fat? Set a clear, achievable goal and commit to working toward it.
- Get Social – Working out with a friend or group of friends can also have a positive impact on your desire to work out. Knowing your friends are counting on you makes it that much harder to skip a workout.
- Try Something New – Switching things up can be a great way to maintain your motivation. Try a new exercise class, invest in some new workout gear, hire a trainer, or try a new sport.
9. Warm Up Properly Using Dynamic Stretching
It can be tempting to skip a warm-up and dive straight into your workout to save time, but a proper warm-up is one of the best ways to maximize results and prevent injury.
A proper warmup prepares your body for exercise and can help improve range of motion, flexibility, blood flow, and decrease the risk of injury. With your muscles properly prepped, you have a better chance of getting more out of each movement.
Even if you are only doing a short workout, it is crucial to include a warm-up instead of rushing straight from a state of rest to moving around.
An active warm-up involving dynamic stretching (stretches that involve movement rather than just holding certain positions in place) is an ideal way to warm up muscles and prime them for movement.
Examples of dynamic stretches include:
- Walking lunges
- Arm circles
- Hip circles
- Leg swings
- High knees
10. Use A Foam Roller As Part of Your Warm-Up
Many people assume foam rollers are best to use after a tough workout, but they can be a wonderful tool to use beforehand as part of your warm-up routine. Foam rolling before exercise can help wake up muscles, build heat, and decrease muscle density.
If you aren’t sure how to get started with a foam roller, here is an excellent video featuring 5 Pre-Workout Foam Roller Exercises To Prevent Injury.
Are You A Gym Junkie? Discover How Isagenix Can Help
Are you looking to maximize your results in the gym? In addition to following the pre-workout tips above, Isagenix has developed a systematic approach to maximizing results through proper nutrition.
The scientists at Isagenix developed a comprehensive system that features a range of supplements to fuel your body before, during, and after workouts. Used by professional athletes, the Isagenix system:
- Promotes muscles recovery
- Helps maximize performance
- Helps delay fatigue
- Supplies the body with branched-chain amino acids (BCAAs) such as leucine, isoleucine, and valine
- Supports energy production
Not sure which Isagenix products would be ideal for helping you maximize your energy and performance? Please feel free to check out our blog for further info or contact us for personalized product support.