THE PULSE

11Feb

5 Common Pre-Workout Mistakes and How to Fix Them

In-Shape | 11 Feb, 2022 | Wellness Tips & Trends | Return|

Have you ever felt too tired after a good workout? Do you feel like your workout isn’t giving you the results you expected? If you’ve been experiencing this, there’s a possibility that you’ve been following the wrong pre-workout routine.

Doing a pre-workout routine will help energize you, keep your blood flowing, conditions your muscles, ensures you’re hydrated, and helps loosen your joints, ligaments, and tendons.

Keeping your blood flowing, conditioning your muscles, and loosening your joints will help prevent visits to the sports injury clinic. If your body is prepared for all the movements it will go through during the workout, there will be lower risks of getting injured. Here are 5 common pre-workout mistakes and how to fix them.

 

1. You keep ignoring warm-ups.

Many people don’t do warm-ups; they jump straight into their workout routine, thinking that if they keep the first few minutes light, it will be similar to warming up already. This way of thinking is what will get you into trouble with injuries. Since your muscles aren’t warmed up, they can get stressed easily.

What you should do:

Give yourself at least five to ten minutes for a warm-up before starting your main workout routine. Some common examples of warm-up activities include spending a few minutes on the treadmill or, if you’re working out at home, you can go for a 5-minute jog or walk (or a combination of the two) before starting.

Don’t forget to do dynamic stretches, such as torso twists, high kicks, jumping Jacks, lunges, squats, and arm circles.
 

2. You often work out on an empty stomach.

Some people like to work out first thing in the morning, even before they’ve eaten breakfast. People with busy schedules are guilty of this; so are those who think that working out with a “light stomach” is good. There is a big difference between a light stomach and an empty stomach.

What you should do:

If your hectic schedule doesn't allow you to eat a full breakfast, go for a nutritious or protein-rich snack. Many people like energy bars, fresh fruit, or a healthy smoothie. Just be sure that you choose something with protein to help with muscle growth.
 

3. You often go to the gym with only five to six hours of sleep.

Sleep is important if you want to make the most of your workouts. You shouldn’t run to the gym after a sleepless night to prove that you’re staying true to your fitness goals. You need the right amount of sleep so your muscles can recover; otherwise, your performance will be compromised, and you’ll be at risk for pain and injuries.

What you should do:

Get enough sleep – seven to eight hours of sleep, if possible. If, for some reason, you cannot get a full night’s sleep, skip the gym for a day. There’ll be no harm done there; at least, you will be at your 100% best when you get back in action the following day.
 

4. You don’t drink enough water.

Drinking a pre-workout supplement will energize and ensure that you are properly hydrated. You don’t want to be dehydrated because it can decrease your endurance and overall workout performance. Additionally, drinking your supplement at least 15 to 30 minutes before you start exercising will boost your metabolism and keep you energized throughout your workout.
 

5. You don’t have a workout plan.

The minute you step inside the gym or start your workout, you should already know what you will do. You have to visualize your workout plan for the day instead of just reaching out for whatever equipment or machine is available or within your reach.

What you should do:

If you can, develop a schedule or a fixed set of routines for every workout session.

You should also consider joining a studio fitness class. It can be a yoga, Pilates, circuit training, or a Zumba class. The biggest advantage of joining group classes is that your instructor or trainer will have your workout planned for you.

If you prefer to work independently, you should draw up a weekly or daily action plan, starting with your pre-workout routine to your cool down and recovery. Your plan should include which equipment and machine to use for a particular day and time. This will be something you can look forward to every workout day and can serve as your motivation.
 

Post-workout tip: Don’t skip cool-down and recovery.

After an intense workout, most people go straight to the locker room, not giving their muscles and body enough time to cool down and recover. This shouldn’t be the norm. Proper cool-down is necessary, and the body should be given time to recover to prevent injuries, burnout, and other similar issues.

Cooling down after a workout will allow your muscles to relax, repair (if necessary), and rebuild. If you're serious about gaining strength and power and want to achieve your fitness goals, recovery time should be a vital part of your workout process.

What you should do:

You can do stretches, twists, and breathing exercises. Try yoga stretches as they’re light and restorative. Spend five to ten minutes for a cool-down routine at the end of every workout.

Schedule recovery periods, such as once a week or after every high-intensity workout. You should also learn to listen to your body so you’ll know when to slow down and rest. Active rest days are encouraged. Instead of going to the gym, you can go out for a 15 or 30-minute walk or jog, or you can go swimming.

If you stay true to your pre-workout routine and follow your workout plan, you’ll achieve your fitness goals sooner than you expected. The secret is to be consistent, diligent, follow your plan, and work out properly and safely.



By Dr. Charles R. Kaelin with Sport Ortho Urgent Care

About the Author

Related

Sweat, Soreness, and Workout Effectiveness

Sweat, Soreness, and Workout Effectiveness

Do you find yourself comparing the success of your workout to your sweat level or how sore you are t...

Read More >
5 Signs Your Fitness is Improving that Don’t Use the Scale

5 Signs Your Fitness is Improving that Don’t Use the Scale

It can be hard to gauge our progress and it's easy to get discouraged if we don't see immedi...

Read More >
3 Foods You Should Eat Every Day

3 Foods You Should Eat Every Day

Improving your diet can seem overwhelming — what does your body really need? It can also feel restr...

Read More >
3 Steps To Break Out Of A Motivation Slump

3 Steps To Break Out Of A Motivation Slump

Motivation slumps happen to the best of us. So… how do you make it out of a motivation slump? Keep ...

Read More >
3 Things to Know Before Your First M7: PWR Ride Class

3 Things to Know Before Your First M7: PWR Ride Class

M7: PWR RIDE is coming to more clubs this fall! We asked one of the creators of the program what you...

Read More >
10-Minute Upper Body Workout For Beginners

10-Minute Upper Body Workout For Beginners

Whether you’re not usually an “arm day” person or you’re new to lifting weights, you’ve come to...

Read More >