Workout is a great way to improve your physical and mental condition, but for it to be effective and safe, you need to follow some rules. In this article, we will tell you about 10 things that you should not do before workout, so as not to harm your health and results.
Do Not Stretch Your Muscles Before Workout
It seems to some that stretching is part of a warm-up, but this is far from the case! Before a workout, it is strictly forbidden to stretch your muscles or sit in the splits, as this increases the length of the muscles and relaxes them. As a result, instead of starting a workout warmed up and strong, you start it with your muscles turned off! This can reduce your results and cause extra muscle pain because they will get more trauma than necessary. But stretching after a workout is a great way to finish a workout and let your muscles relax.
Don’t Overeat Right Before Workout
If you eat too much food less than 2-3 hours before a workout, then your body will be busy digesting food, rather than maintaining energy for muscles. This can cause nausea, lethargy, decreased performance, and a deterioration in the quality of your workout.
In addition, due to the high level of insulin in the blood, the breakdown of fats may decrease. Also, avoid fatty, spicy, and carbonated foods before workout, as they can increase intra-abdominal pressure and the risk of reflux – the throwing of acid from the stomach into the esophagus.
Don’t Workout When You’re Sick
If you feel unwell or have signs of infection, such as fever, runny nose, cough, or sore throat, it is better to postpone your workout until you recover. Exercising in this condition can worsen your illness and weaken your immune system. In addition, you can infect other people in the gym or on the street. For many fans of gyms and workouts, their absence can worsen the mood, because doing sports helps to develop the hormones of happiness in the body. However, even if you can’t go to the gym yet due to illness, you can improve your mood by visiting the crypto casino and enjoying the fun in a comfortable atmosphere at home.
If you want to keep fit during your illness, then do light exercises at home or just walk in the fresh air. Remember that a light workout increases immunity and stimulates the body to recover, and heavy loads suppress the body’s defenses.
Don’t Come To Workout Dehydrated
Water is an essential element for all processes in the body, especially for muscle function. If you don’t drink enough fluids during the day or have lost a lot of water due to sweating, then you may feel headache, fatigue, cramps or even fainting.
Drink about 2 liters of water a day and another 300-500 ml an hour before workout.
Don’t Go to Workout Hungry
If you haven’t eaten anything for 4-5 hours before a workout or follow a strict diet, then you may experience hypoglycemia – a decrease in blood glucose levels. This can lead to weakness, dizziness, loss of consciousness, or nausea. Glucose is the main source of energy for the brain and muscles.
To maintain its optimal level, eat a light carbohydrate snack 30-60 minutes before a workout, or eat complex carbohydrates and proteins 2 hours before a workout, such as rice and chicken. Fruits do not help much, because fructose does not give energy to muscles and does not affect blood glucose. This will help you improve your concentration, mood, and stamina.
Conclusion
All these tips about what not to do before a workout may seem trivial. However, many do not know about them or do not follow these rules. Remember that a workout should only benefit you, and in no case harm your health. By following these 5 rules, you can make your workout experience only better. Thank you for reading this article. Have a good workout!
