Are you starting running, training or swimming? Or maybe you are already doing physical activity? You probably already know that good nutrition is essential when you’re on the move. This is what will give you the energy you need to perform better, recover better and reduce the risk of injury.
As one expression says: “you get what you invest.” In this sense, the preparatory period before training is as important as the exercises in the gym. In fact, many prominent champions speak of the mental attitude as the most important and determining factor in all progress. Most of them do not just come to the gym and carry out their program in a routine mode, no, they use the visualization method, setting themselves up for success at home, mentally imagining performing various exercises to achieve a good result and what positive emotions this will cause. Having appeared in the hall, they do all this in reality, making serious progress.
The mental approach is a significant part of pre-workout training, but that's not all. Here are some tips on what will contribute to effective training in the gym.
1. Energy food
Before training, it is important to consume energy foods, that is, complex carbohydrates. For example, oatmeal and fruits such as apples, bananas and, oranges are good for this. Some people may get upset if they eat for too short a period of time in front of the gym (30-60 minutes). Well, there are those who can take light carbohydrate foods immediately before or even during training.
2. Bet on the pre-workout Protein powder
Pre-workout powder in Australia is a popular and a great way to supplement your diet and put some extra nutrition on your plate. You can do it without going through the hassle of choosing each and everything in your diet – the powder has it all in one.
3. Adequate water intake
Indicators of full water consumption may depend on variables such as age, gender, weight, height and intensity of your workouts. As a guideline, recent studies in sports medicine have found that on average, athletes who are training hard should drink 20 ounces of water (600 ml) before training, of course, evenly distributed 1-2 hours before the gym. The importance of a full supply of the body with water cannot be underestimated.
On the one hand, you will avoid such unpleasant things as muscle cramps and dizziness, and on the other hand, the overall energy, and positive-ness and, quality of training will increase. In addition, studies show that athletes who consume the full amount of water before and during a workout performs exercises at a higher level than athletes with mild dehydration.
4. Sports supplements
Various supplements may be necessary if the goals are serious results. And pre-workout time is no exception because the action of some sports supplements is aimed precisely at untwisting the body’s energy and increasing muscle strength. Before training, you will ensure a surge of energy and additional fuel for effective training.
5. The exact schedule
Say no to a waste of time. If you use various fitness applications that monitor the training rhythm or carry a diary with you that allows you to mentally control your actions in the gym or insist on positive emotions before training at home when you read your previous indicators, Training is already good, because now you have a solid foundation that will keep you on the right track, preventing you from being distracted by anything else. The diary is also good because it cannot be deceived. It shows your progress and decline in results, your well-being from specific exercises, etc. Six-
6. Warm-up
A full-fledged warm-up is always necessary, whether before intense exercise or regular jogging. A well-done warm-up increases muscle temperature and increases blood flow, which allows your tendons to warm up better and be ready for stress. Usually, after general stretch marks, a five-minute moderate training in cardiovascular equipment (treadmill, exercise bike or rowing machine) will qualitatively prepare you for the training.
7. Gymnastic massage roller
Using the roller before training will flex the muscles well, removing the state of stiffness from them and making them more elastic, as a result of which they will more effectively stretch and contract during exercise, which means the result will be better.
8. Weighted ball for training
Such a ball can serve well for warming up the shoulders, chest, arms, back, in general, the muscle group of the torso that will train. A quality workout is necessary here to avoid injuries. It is enough to make rotational movements of the hands with a weighted ball. With the help of this fitness tool, you can ensure a high-quality workout and warm-up of the abdominal muscles by the rotation method with a weighted ball. With it, while performing heavy push-ups with a narrow grip, holding the ball handles, performing a bench press with both hands (and one at a time) for triceps, etc., the range of exercises is quite diverse.
9. Full rest
One of the classic axioms of bodybuilding is: “never come to the gym tired.” And this is true, in a tired state, you will conduct your training at best at 50-60% of the maximum. Well, who needs half the results? Therefore, one of the most important conditions for a quality workout is a good rest in front of it, where healthy sleep is at the forefront. That is, on the eve of training, you should always try to get enough sleep, 7-8 hours of healthy night sleep will be crucial in the gym. And that means that the training itself will be held with a bang, positively and effectively.
10. Just do nothing
Nothing at all. Really nothing. Not even running across the street when the pedestrian light turns red, not even stretching like a cat in the shower, not even trying to do a series of push-ups or abs, nothing. The great calm!
Never do before workout
Casually, sometimes it squeaks around you. Saturdays, when you get up at dawn to go running 25km and better come back fully washed out, are not always very well experienced. During the holidays, be tomcat, doggie: do good around you…
We give you a super comfortable white bathrobe and slippers in which you feel a little ‘girly’: already, you are well. We offer the black soap scrub and massage: you purr. You are served mint tea after leaving the hammam. It costs you a blind but you are worth it. Do not say that the intimate evocation of past races leaves you indifferent. Imagining yourself in action, when the legs are burning, is a sweet melody. Need nothing to redo the match of these exploits just for you. Just a little calm. Live in the depths of your memories: you are a champion.
That’s good, it’s the season. You may have asked Santa for running gear. However, treat yourself to a visit to a specialized store. Check out what’s new, find out, imagine and fall for a little accessory that will make all the difference.
Generally, you are in action. There, for a few days, become a little amorphous. Sit back and watch the train of life go by. So many small details to note, to analyze: the brain can also feed on this temporary immobility to regain the sense of certain priorities. Apart from these, there are things that you should never do before a workout.
Conclusion
Let the body dictate its needs and, for that, be patient. The sleep that really does not improvise. It takes several days for the waking rhythms to loosen up a bit. To sleep late, you have to disconnect the brain from its habits. Sleep. You need it. Too sinister! This is how you are often summed up. Always stick to the rations during dinner, always watch the watch so as not to go to bed too late, and always talk about training. Stop. The time, for some time, is to let go. Live like the others, with the others. Live the moments of indolence without feeling guilty. Dance.
