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Pre-Workout Pre-Workout Tips: 7 Tips from an Olympic Champion
Miscellaneous / / August 02, 2021
1. Find your load level
The first step is to decide on the purpose of training: for example, you want to gain muscle mass, lose weight, keep your body in good shape, make it more flexible, or just have fun. This step will help you find motivation and choose your activity.
Then you need to consult with specialists. Check if everything is in order with the joints, heart and lungs, take a general blood test. The test results will determine the level of the allowable load: you may find that you cannot jump, do very intense exercises, or add weights.
The final stage is a meeting with the coach. He will conduct fitness testing, select a training program and correct mistakes in performing exercises that you may not even notice on your own. Incorrect movements can lead to injuries and other unpleasant consequences.
Margarita Mamun
Gymnast, seven-time world champion, gold medalist of the 2016 Olympics.
During the first lessons or after a long break, feelings of fatigue cannot be avoided. You can start with five-minute daily workouts - I think everyone will find time for them. When short sessions have already become habitual, their duration can be increased, for example, up to half an hour. Workouts don't have to be long or very intense. If the current regime seems too difficult, it is better to change the training plan on your own or together with a trainer.
2. Sleep well
One sleepless night will also affect the quality of training. She can destroyExercise to Improve Sleep in Insomnia: Exploration of the Bidirectional Effects the very motivation to go in for sports and will not allow the muscles to workInadequate sleep and muscle strength: Implications for resistance training in full force. And you will also get tired faster: even a simple exercise, for example, classic squats, the body will perceiveSleep deprivation and the effect on exercise performance like something heavy like a burpee.
You shouldn't deny yourself proper rest after training either. Classes of any intensity are a load for the body, and during sleep it can regain strength and recover.
By the way, there is also the opposite effect. Regular exercise helpsExercise can improve sleep quality: a systematic review and meta-analysis improve the quality of sleep and even get rid of insomnia. At the same time, the types of exercises, frequency and timePhysical activity in the evening does not cause sleep problems do not have classesComparing the effects of aerobic and anaerobic exercise on sleep quality among male nonathlete students values.
Margarita Mamun
Sleep is the best recovery! When I was actively training, that was my motto. I didn't give up on him even on the final day of the Olympic Games. A workout was scheduled early in the morning, but I asked the coach to let me sleep, because I understood that without normal sleep it would be impossible to concentrate. I usually try to sleep at least 8 hours. Even in a busy schedule of flights and work trips, I always leave time for sleep. He's my priority!
Perhaps it is you who do not need to sleep strictly for 8 hours. This is the averageHow Much Sleep Do We Really Need? a value that suits most adults. For some, 7 hours is enough, while others, on the contrary, need 9 or 10. You can only understand your norm by experience.
3. Eat, but in moderation
A balanced diet will helpEating and exercise: 5 tips to maximize your workouts improve the result of classes and feel less tired. On training days, it is worthwhile to slightly increase the intake of nutrients. In the morning, you can focus on carbohydrate food so that the muscles store up glycogen - it will be released during exercise and make you more energetic. Foods with a low glycemic index are suitable: buckwheat and oatmeal, Greek yogurt with berries, whole grain toast with egg.
But in the evening it is better not to lean on carbohydrates: the body is preparing for sleep, so it does not need additional energy. Protein foods such as meat and legumes are beneficial to all meals throughout the day to help muscles repair. Also try to have breakfast, lunch and dinner at least 3 hours before your workout. A large portion of food right before class will only interfere: it will be harder to work out, and with serious exertion it can make you feel nauseous.
Margarita Mamun
I try to gain protein from my daily diet. Gymnasts have no goal of building muscle, so I don't use additional sources of protein. Unless sometimes I can eat half a protein bar to recuperate after a workout. Before starting classes, I recommend that you visit a doctor, get tested and see if everything is normal. When you start exercising regularly, also do not forget to periodically check the state of the body. It happens that athletes do not have enough vitamins B and D, and I, for example, faced a magnesium deficiency: during exercise, my legs cramped, so I could not do the full program.
If you eat right, but you still lack the strength and desire to exercise, this is a reason to check the work of the hormonal system, the amount of corpuscular elements and vitamins in the blood. For example, fatigue may be associated with a vitamin deficiencyCorrection of Low Vitamin D Improves Fatigue: Effect of Correction of Low Vitamin D in Fatigue Study (EViDiF Study) D or ironIron deficiency anemia.
A healthy diet isn't just about green salad and salt-free chicken breast. In the iHerb online store you can find productsthat will make any meal tasty and healthy. So, powdered peanut butter paired with an apple or whole grain toast for a nutritious protein breakfast, and spaghetti from edamame - a side dish for lunch or dinner, rich in iron, potassium and calcium.
For effective training, it is necessary to provide the body with vitamins and minerals. IHerb has supplements to help you do this. For example, iron deficiency can be corrected with capsules - one per day is enough to get the daily requirement of a trace element. And if your diet lacks the protein needed for muscle growth, protein can come in handy - for example with chocolate flavor. It is convenient to take it immediately after training: to prepare a protein drink, just dissolve a spoonful of protein in a glass of water and whip the mixture in a shaker.
I want to eat right!
4. Drink enough water
During exercise, along with sweat, the body loses a lot of fluid. To prevent dehydration, it is worth observingEating and exercise: 5 tips to maximize your workouts sports drinking regimen:
- 2-3 hours before training, you need to drink 2-3 glasses of water;
- during training - half or a whole glass every 15–20 minutes;
- after training - 2-3 more glasses.
Don't be in a hurry to get scared. These are average recommendations that can be adjusted depending on the weather conditions, your weight and the intensity of the exercise. If you can't drink this amount of plain water, add a slice of lemon or orange to it for flavor.
When a workout lasts more than an hour, water alone is not enough: due to profuse sweating, the body can lose a lot of electrolytes - these include, for example, potassium, sodium, calcium, magnesium and phosphorus. Sports drinks (isotonic) will help to save the situation. They are able to restore electrolyte balance, quench thirst and charge extra energy due to their carbohydrates.
Margarita Mamun
I am used to drinking a lot of water - when you do physical activity, the body itself requires it. You simply won't be able to forget about water! During my sports career, I also drank isotonic, now sometimes I replace water with them in training.
5. Choose the right clothes and shoes
Pay attention to the fabric first. It should be air permeable, not retain moisture, not stick to the body, not fade from sweat and not deform from frequent washing.
Usually sportswear is made from synthetic fabrics: polyester, elastane, polyamide. The composition may also include cotton, but in small quantities. But it is better to refuse leggings or T-shirts made of pure cotton: they do not drain water well, as a result, the clothes quickly become damp and unpleasant to the touch. Plus, exercising near a window or outdoors can increase your risk of hypothermia.
Choose tight-fitting models: loose pants and sweatshirts will affect the aerodynamic properties and may cling to the equipment. For intense workouts, you can acquire a compression form: it will slightly squeeze the body, thereby helping to perform especially difficult exercises. Mesh inserts will be a plus for sportswear - they will provide additional ventilation.
It is important for girls to choose the right sports bodice: it will support the chest and prevent the skin from stretching during exercise. The level of support required depends on the type of load: light is suitable for yoga, medium for running, and high for crossfit.
Margarita Mamun
Clothing should be comfortable so that you don't think about it during your workout. A good athletic form can additionally motivate you to visit the gym regularly and enjoy the way you look. If you do not know what to choose, contact the professionals: ask a consultant in a specialized store to choose equipment for the sport you are doing.
Not only comfort depends on sports shoes, but also the safety of training. It should fit well and sit firmly on the leg, but not pinch it. Each sport has its own models, tailored so that the load is distributed correctly, and the foot and ankles are protected from injury. So, for example, going for a run in basketball shoes or doing an intense workout with sneakers is not a good idea. To prevent injury and overstrain of the foot, you should find shoes with good cushioning and instep support, or purchase a special insole for your sneakers.
6. Energize
If you have not eaten for a long time before training, you will hardly be able to do the exercises at full strength: the feeling of hunger will shift the focus of attention to yourself, and you can forget about full concentration. In addition, intense workouts on an empty stomach can cause a sharp drop in blood sugar: darkening in the eyes and dizziness may occur. In the worst case, there is even a risk of fainting.
Small healthy snacks will come to the rescue. It is better to eat them not right before training, but about an hour before it. Smoothies, fruits such as a banana or apple, a peanut butter sandwich, a muesli bar, or other carbohydrate foods can help you recharge quickly.
Margarita Mamun
The choice of supplements depends on the result you want to achieve. If you need to work on muscle mass, you may need protein, L-carnitine can be useful if needed lose weight, and amino acids can help maintain proper protein levels during active periods workouts.
After classes, energy is also needed, but already to restore the body. A snack should be done within 2 hours and choose a combination of protein and carbohydrates. Healthy snacks include a turkey or chicken breast sandwich, a protein bar, and fruit yogurt.
IHerb has a large selection of supplements for effective workouts. So, caffeine can energize before exercise: one tablet can replace a large cup of coffee. BUT creatine can be useful for those who want to give all their best in training to the maximum. He is able to improve strength and accelerate recovery after exercise.
In the assortment of the store you can find and mixtures for maintaining electrolyte balance during training, and sports snacks for snacks throughout the day. There are also protein drink shakers and sports equipment, including expander and gymnastic wheel.
Select goods for sports
7. Do a warm-up
A little warm-up is necessary even before short workouts. A warm-up can be jogging, joint gymnastics or any other exercises, but always in a mild form: a sharp increase in intensity can harm the body.
Margarita Mamun
Remember the morning exercises, which we all did not like so much in childhood. Now I finally understand what it is for: the body requires awakening and stretching before the active phase of training. Every morning of my sports life began with a warm-up. For example, in gymnastics, we did ballet choreography at the barn - it is now gaining popularity. Yoga, jumping rope, Pilates, light treadmill and ellipse jogging - all this is also a warm-up. Try different options and look for what you like!
You can set aside 5-10 minutes for a warm-up. This time is sufficient to allow blood and oxygen to flow to the muscles, as well as to relax the joints - all of which are necessary for safety and prevention of injury. In addition, a warm-up sets you up for a workout: you focus on the exercises and do not get distracted by trifles.
BIOLOGICALLY ACTIVE SUPPLEMENTS ARE NOT MEDICINAL PRODUCTS. THERE ARE CONTRAINDICATIONS. BEFORE USE, NECESSARY CONSULTATION.
Cover: Margarita Mamun / KateQhouse / Shutterstock / Olga Skvortsova / Lifehacker
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