You're at the gym. One minute you're powering through a set and then a few minutes later, you're feeling drained or sore. You decide, "I've done enough for today," and decide not to finish your routine, saying you'll make up for it tomorrow. Has this ever happened to you? If so, it may be because of five common pre-workout mistakes that can hinder your progress.
1. You didn't eat enough
What you eat before working out plays a huge role in how your workout goes. This meal should include protein
, carbohydrates and some good fats to keep the entire body nourished and your energy up. Make sure to eat an hour before beginning for best results and pack a snack in your bag in case you feel your energy drop suddenly.
2. You're dehydrated
Drinking water is the second most important pre-workout step. Be sure to adequately hydrate before you begin your workout and then bring along water with you to drink during your training session. Aim for a bottle of water
before and a bottle during as a minimum. Dehydration can make you lethargic and dizzy and could potentially lead to more serious health issues.
3. You have a nutrient deficiency
If you suffer from cramps throughout your workout, you may deficient in a certain vitamin or mineral. Vitamin B6
plays a key role in the contraction and relaxation of muscles and potassium
is a crucial electrolyte that maintains hydration throughout the body. Taking your multivitamin
daily can help you cover your bases.
4. You didn't get enough sleep
Getting ample sleep is needed to not only help you feel energized during your training, but to also ensure you don't injure yourself because you didn't give your muscles enough recovery time. Aim for eight hours of sleep a night -- away from your TV, phone or any other electronics that can disturb your circadian rhythm.
5. You skipped your warm-up
Cramps and injury can also result from charging into your workout without properly warming up your muscles. Take five to 10 minutes to do some dynamic stretches before your regular cardio or strength training exercises -- these are stretches done with movement, as opposed to static stretches that hold a particular pose. Never bounce.
Avoid these common pre-workout mistakes and you'll notice a major change in your workout performance and achieve the results you're after.