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Originally Posted On: https://fitnesscfgyms.com/exercise/the-ultimate-guide-on-what-to-do-before-working-out/
Although the COVID pandemic restrictions have come to an end, around 80% of people are still finding reasons to keep them out of the gym.
Mask requirements, closings, and procrastination are preventing people from reaching their fitness goals. If you’re ready to make some lifestyle changes and get back into a routine, you need to start preparing.
Keep reading to discover what to do before working out so you don’t feel discouraged to hit the gym again!
Design a Plan
If you don’t know what to do before working out, the best place to start is by creating a plan.
Each person has unique fitness goals that will influence their workout routines. For example, if you want to gain muscle, weightlifting is a great choice. If you only want to tone your muscles, however, cardio and other workouts are more appropriate.
Be honest and kind with yourself while designing a plan. Think about what areas you want to target during workout sessions so they don’t get overlooked. Alternating targets during workouts can prevent you from overworking muscles and extreme fatigue.
It’s okay if you stray from your original plan, but make sure you document any changes. Having a written plan can keep you on track and motivated.
Set Realistic Goals
Goal-setting could be where your problems lie if you aren’t seeing the results you want.
Unrealistic goals could be holding you back and pushing your muscles to their limits. Getting in shape will take time and dedication. At Fitness CF, you can work with knowledgeable trainers and create goals that are appropriate for what you want to do.
SMART goals are specific, measurable, achievable, realistic, and timely. If you write down your expectations, but they don’t meet the SMART guidelines, you need to reapproach the problem.
Hydrate Your Body
One of the best tips for working out is to drink plenty of water, even before you head to the gym.
Being dehydrated can extend the time and discomfort of your recovery. Water helps flush out toxins and transport essential nutrients to cells. A disruption in this process could lead to increased tension and aches from your gym sessions.
Drinking water can help you feel more energized and capable of tackling workouts. Many people make the mistake of drinking water during and after the gym, but this won’t be enough. Drinking water before the gym can help you use muscles to their fullest potential, without getting tired halfway through.
Another reason drinking water before your workouts can help is that it puts you in a better mental state. Dehydration can damage brain cells and lead to brain fog. Overcoming brain fog during routines can make you discouraged and feel unable to complete sessions.
Helpful Hydration Tips
Drinking enough water can be a challenge, especially if you need to increase your intake because of an active lifestyle.
Keeping water bottles at work and home can make this task easier, but some people still struggle to stay hydrated. A great way to increase water intake is by adding flavoring, like mint or lemon, to each glass. The aroma and flavor of the water will become more approachable and enjoyable.
You can also use water-tracking applications on your phone or write down how much you’ve drank throughout the day. Tracking water intake is your best way to discover how much your body needs to optimally function.
Stretch It Out
Doing dynamic stretches before your gym sessions can help you prepare muscles and improve recovery times.
Stretching helps keep your limbs flexible, strong, and healthy. You should take a few moments before working out to stretch out your arms, legs, and spine. This step can save you from overextending muscles and straining them during routines.
People are much less likely to get injured if they stretch before going to the gym. If you want to improve your range of motion, stretching after workouts can also be beneficial.
Some of the other benefits of stretching include increased blood flow, energy, and fewer aches. You don’t have to spend a long time stretching, but don’t rush through the process. Rushing through stretches could lead to a pinched nerve or a painful kink in your spine.
At Fitness CF, there are plenty of places to stretch and you can also get help from a certified trainer.
Join a Group
If you’ve ever played sports, you understand the significance of power in numbers.
Joining a group fitness class before going to the gym could help you show up and be held accountable. Working out to lose weight will become a long journey and you need to have the right people by your side.
Although it may be intimidating to join a class at the start of your fitness journey, it can connect you with the right people. A good group can help you with commitment and provide you with more tips on getting in shape.
Options at Fitness CF
Fitness CF takes pride in the number of group classes that are offered to clients.
No matter what your age, goals, or passions are, you can find a group that feels comfortable. BodyPump and BodyCombat classes are intense, but exciting to join if you thrive off of thrills. Zumba classes are perfect for those trying to lose weight and increase flexibility.
Pilates and yoga are wonderful classes that could aid your fitness goals. Although classes are intense, seniors and people with health issues see positive results with the training.
Another class you can sign up for at Fitness CF is the Silver Sneakers program. The Silver Sneakers program focuses on improving your physical and mental well-being. People of all ages can benefit from these courses.
Invest in the Right Clothes
Your clothing options at the gym may not seem important, but they do much more than influence your appearance.
Buying the right clothes can help you extend your workouts and reduce your risk of getting injured. Baggy and oversized clothing can help hide areas you don’t like, but they can get in the way of proper exercise.
Activewear typically has a tight fit, but the materials remain stretchy and comfortable. It’s also important to wear the right clothing to help your body regulate temperatures. While working out, your temperature will increase and you don’t want to overheat and have to cut your session short.
Before you go to the gym, make sure you have breathable clothing and an excellent pair of shoes.
Have a Pre-Workout Snack
Eating a healthy snack before the gym can help prevent hunger pangs and give you the energy needed to get through your routines.
Pre-workout snacks show the most results for individuals that work out for longer than 60 minutes. If you stick to 45-minute routines, beverages and snacks that have plenty of carbs are recommended.
Whole grains, fruits, and vegetables are some of the best pre-workout options for snacks. You can even dip your favorite fruits in peanut butter for some additional protein. Pre-workout snacks should be light so that you don’t feel fatigued while working out.
Use a Foam Roller
A small, but impactful benefit of going to one of our Fitness CF locations is that you’ll have access to a variety of foam rollers.
Using a foam roller before working out can help you avoid discomfort from stiff muscles. This stretching technique can help you get warmed up and prevent injuries once you get moving. Depending on your preferences, you can use vibrating, firm, or soft rollers.
If you don’t have experience using rollers, stick with the softer options at first. As you gain foam rolling exposure, you’ll discover which spots on your body need it the most.
Although foam rolling can be a little uncomfortable and intense, the results are worth the pain. You’ll notice improved recovery and movement at the gym after regularly using this tool.
Foam rollers release painful knots around muscles, reduce inflammation, and increase comfort levels.
Get in the Zone
Listening to music before you hit the gym can help get you in the right state of mind.
Crank up the music while you drive to the gym and while you get dressed for your workout. The right music can help you exercise harder, meaning you’ll get more burn for your time. Music can also keep you motivated and focused, instead of worrying about everyone else around you.
Fast music with powerful beats can increase your heart rate and keep you going. When you’re at a difficult part of your routine, blast your favorite song and focus on what you’re listening to. Hip-hop, pop, and garage music are perfect for the gym.
It also helps to invest in a good pair of headphones before heading to Fitness CF. Look for wireless buds so wires don’t get in the way while you’re working out. A common mistake that gym-goers make is wearing wired headphones, which end up pulling out of their ears during some movements.
Take a Quick Nap
If you have the opportunity, taking a small nap can help you push through an intense workout.
Keep naps to 30 minutes or less before you start running on the treadmill and lifting weights. Additional sleep can improve your body’s ability to recover and prevent insomnia. Your body and brain will require extra rest if you start pushing it at the gym.
Not getting enough sleep can negatively impact your body and lead to more injuries. You’ll feel an increased amount of strength if you take a short nap ahead of gym sessions. If you end up snoozing your alarm, however, a long nap could be harmful to your efforts.
It’s also important to get good rest overnight. Going to the gym can help with insomnia and issues with sleeping. If you decide to take naps before going to the gym, try to follow the same schedule so your circadian rhythm doesn’t get disrupted.
Try Vitamins & Health Supplements
Health supplements can be dangerous if you don’t read the labels, but they can also improve your fitness results.
If your body isn’t getting enough nutrients and vitamins, you may feel fatigued while working out. Certain supplements can increase energy levels and offer muscles the ingredients for recovery.
Since the supplement and vitamin industry isn’t fully regulated, you need to be careful of what you buy. You can talk to one of our experienced trainers for suggestions on what you need to take. Talking to your doctor can also help you discover deficiencies that are holding you back.
Go In with a Positive Mind
Working out with a negative mindset could delay recovery, increase the risk of injuries, and prevent you from coming back.
Before you leave for the gym, do your best to clear your mind and have a positive outlook. When you believe in yourself, you’ll feel more energized and ready to tackle challenges.
A harmful thought process can have significant consequences while working out. For example, if you go to the gym angry, you may overwork your muscles and hurt yourself. You need to move with purpose and be mindful of each move during your routine for the best results.
Our staff at Fitness CF and other gym-goers can help you stay positive and motivated with support groups.
Do You Know What to Do Before Working Out?
Meeting your fitness goals takes hard work and dedication, and the job starts before you even get to the gym.
Learning what to do before working out can help you reduce recovery periods and maximize muscle gains. If you want to reach your fitness goals and build muscle, you need to prepare your brain and body for the physical parts. The best tips for working out never fail to mention the importance of rest and hydration.
Make sure you sign up for your free pass at Fitness CF and review our membership programs for clients!