9 worst things you should not do before exercise
Pre- work habits is not a very popular topic, however we should consider some advise on 9 worst things you should not do before exercise in order to perform at a great level minimize any chance of a major inconvenience.
You need to consider not only what are you going to do after the workout but also what you will do or eat after. This article will advise you on what is not recommend to do and eat before exercise to give you a better idea on what should happen for example if you are going to eat a big amount of food before you hit the gym and what you should avoid to do like static stretching with a detailed explanation.
1. Do not eat big meals
Eating too much or too soon before exercise can lead to nausea, indigestion and discomfort. After you ‘ve eaten your body will start the digestion process and the body will direct the blood to the organs used for digestion. When you work out also the body send blood to the muscles involved in the process, so both organs and muscles won’t receive the amount required for optimal digestion and optimal exercise performance. In that case you might feel bloated and experience nausea and vomit and might have to throw up. Even if you won’t feel nausea you still won’t have the ability to perform at your best.
Another reason to avoid a big meal before exercise is because digestion requires a lot of energy by itself and what you want to avoid is to feel lethargic and tired before or during your workout session. Everyone digest food at at different rate. Generally it should be ok to exercise as long you have finished to eat your meal 2 o 3 hours before. Always consider that meals that are high in fat or that contain a large amount of food will take longer time to be digested.
2. Avoid to drink much caffeine.
Caffeine is a good supplement to take before your workout; It can definitely help you to boost your energy and increase motivation and focus. Caffeine is an ingredient still present in many pre-workout supplements on the market however, taking too much caffeine can cause more contraction in your colon and induce to bile production which increases bowel movements.
You definitely don’t want to have much caffeine before your training session to avoid being sitting on the toilet between your sets and also to avoid a list of problems that might occur and legitimately ruin your day. Some of this includes insomnia, palpitations, anxiety and increase blood pressure or heartburn. One of these side effects can remarkably decrease your performance so avoid to take many coffees before exercise and if you take your pre-workout supplement make sure to not exceed the recommended dosage.
3. Static stretching
Static stretching is done by elongating a muscle in a particular position for a given amount of time usually 20 to 30 seconds; and example for the harm string would be the sit and reach. Dynamic stretching instead is an active form of stretching where you move back and forward engaging a range of motion rather than just holding one position.
An example for that would be a stretching type called the Frankenstein which will help to prepare your body and muscles for activity. Research has shown that different types of athletes like runners, jumpers or weight lifters cannot get the best from their performance after they’ve been engaged in passive stretching meanwhile dynamic stretching don’t seem to have the same bad effect.
Generally you might not need to stretch your muscle before your session however, if you might decide to do it go with dynamic stretches that you can incorporate as part of your warm up and save static stretch for the end when your muscles have already tighten up and it’s time to let them loose and relax.
4. Perform cardio before lifting weight
Another similar mistake is performing cardio before lifting weight, this is something that many people will do as warm up but I might be not very beneficial. The main reason why is because it will reduce again your performance by making you lift lighter weights or reducing your reps. This because the body uses glucose as the main energy to lift weights.
After you eat carbohydrates during the day this glucose is stored in your muscles or liver in the form of glycogen and released and broken down when your muscle require it. If you will do cardio before your weight you will burn most of that glucose that would help you push yourself and perform better with the weights.
So if you’d like to do both weight and cardio on the same workout session it might be preferred to save the cardio for after the weight training. In that case you will be able to use the glycogen when you push weights and lately able to use oxygen and body fat as energy when performing the cardio.
5. Drinking too much water before your workout
With water the main issue is with people how try follow the pattern of staying hydrated and when they don’t reach their daily water target they try to drink it all it down in once before the work out.
It is good to stay hydrated during the day and ensure that you are drinking enough water but it is not recommended to drink a lot of water before or even during your workout; the main reason is because once again is because your blood flow will be directed to your extremities when you work out and if you fill in your stomach with a lot of water you might end up feeling nausea and experiencing cramps during your workout.
The best to do to avoid that situation is to drink a small amount of water between each sets during your workout and then drink water consistently during the day so you won’t need to take a massive amount all in once.
6. Don’t drink alcohol before you exercise
It might sound a bit obvious but you should avoid to drink alcohol before a workout; first because alcohol is a depressant and it is going to slow down things like your reaction time, coordination and balance. This not only will badly effect your performance but also it will make it more dangerous and you might bad injured yourself if you are not enough careful.
Another big issue is that if you work out right after you consume alcohol, you will increase your alcohol level in your blood and while you exercise the body will send directly blood to the muscle you’re working supplying also alcohol to your torn up muscles, imagine how that can badly affect not only your workout but also your future recovery.
7.Avoid to train your core before a weight training work out
Your core is involved in almost any weightlift exercise, even in a bench press where you’re laying down it requires your core to stabilize your body and also to transfer the strength from your lower body to your upper part. If your core for example is shot from a hard ab work out even exercises that are not seated will negative affect your performance. There are different types of exercises like pull-ups for example that highly depends on your core strength and if you do pull-ups after abs, your performance might definitely drop.
You need to look also at safety issues that can end up causing injuries for example exercises like squads and deadlifts mainly depend on your core strength to assist and stabilize your lower back.
If you will weak your core strength after an intensive ab workout and go straight doing barbell squats there is a chance that you might hurt your lower back and run forward. It is then suggested to never perform squads and deadlift after working your core and if you still wish to improve your resistance after you finish hitting weights you better hit your core after you have finished your lifting core.
8. Do not take a pain reliever before your workout
Another common mistake can be to take some pain relief before a workout. Regardless of how sore you are or how you’ll think will be, it is not advised to take pain relief before a training session; Studies have shown that exercising after taking ibuprofen can cause gut problems or even intestinal injuries.
It also doesn’t make much sense to take a muscle relaxing pain reliever before lifting weight as this can lead to an injury since your body will be slower to react when you try to push yourself over your limits.
9. Do not take a long nap before your gym session
You might take a quick nap before exercise but if you are going to sleep for too long you mostly feel more lethargic and tired than before you were taking a rest, so if you feel tired before you hit the gym make sure to take a short nap no longer than 30 minutes.
Those advises above can definitely help you to have a great performance and avoid big mistakes that might badly affect it and even cause bad injuries. I hope that helped you and please share a comment if you’ve enjoyed the reading.