In order to make your training as successful as possible, you should be aware that every workout is only as good as its preparation, and mistakes in this area have a direct impact on exercise quality. Accordingly, you should also pay attention to some rules in the run-up to training that will help you to optimize your muscle build-up and avoid injury. For this purpose, we will introduce you to 7 things that you should tackle prior to your workout.
1 - Fill up your energy storage
Hardly anything is so crucial for the success of a training session as the existence of sufficient energy reserves that support your body in the provision of services. However, exactly when food intake should be optimal depends on the individual processing tendencies of your digestive system. So, whether you eat something immediately before training, or take the meal around two hours before, is up to you. Regardless of the timing of food intake, however, you should always make sure your pre-workout meal contains enough carbohydrate and protein. In terms of practical implementation, there are no limits to your creativity, with the classic pre-workout shake made of whey protein and maltodextrin undoubtedly one of the best and fast digestible favorites.
2 - Make sure you have enough hydration
Since your muscles also consist predominantly of water, the degree of hydration is crucial for the development of power in the context of strength training. The average amount of water in your tissue depends on numerous factors such as age, gender, height, and body weight, which means that you can only set rough guidelines for hydration. The American College of Sports Medicine recommends recreational athletes drink as much as 650 milliliters of water in advance of the workout in order to provide the body with the best possible care. However, you should avoid injecting this amount into you immediately before entering the gym as much of the fluid will be excreted directly into the urine. In order for the water to reach its destination, it is recommended that the total amount be distributed over at least one hour so that it can be distributed in the tissue.
3 - Take advantage of supplements
Needless to say, pre-workout supplements are not essential to progress, but that does not mean you should avoid them. On the contrary, the substances it contains, such as caffeine, creatine, or beta alanine, can help you achieve new bests. So that the dietary supplements can work optimally, it is not enough to consume them hastily before the first working set, as they, like carbohydrates, proteins and fats, enter the blood with a time delay. In particular, stimulants such as green tea extract, caffeine or guarana should be taken no later than 30 minutes before training in order to fully develop their effect.
4 - Keep a training diary
If you are one of those people who like to forget what weight they have trained the last time, you are strongly advised to keep a training diary. Such a so-called log helps you to make your training more efficient, as you always have a comprehensive overview of your achievements and achievements. For the practical implementation, there are a few variants available, which include pen and paper as well as smartphone apps and Excel spreadsheets. A good training log should always be as scrupulous as it is honest, and should provide insight into the weight of the training as well as phrases, repetitions, and breaks, so you can analyze the data in retrospect.
5 - Warm-up Phase I: Global warm-up
Before you can really accelerate, it is necessary that you adjust your organism to the upcoming burden. Your warm-up program should begin with a five-to-ten-minute global warm-up workout, which will boost the cardiovascular system and can be completed on a treadmill, ergometer, or rowing machine. If you do not take this step, you not only sabotage the power of your muscles, but you continue to increase the risk of serious injury.
6 - Warm-up Phase II: Dynamic warm-up
After you have prepared your cardiovascular system for the strain, you should switch to dynamic warm-up, which involves more complex warm-up exercises for the target musculature. Ideally, self-weight exercises as well as exercises with a low training weight are used in this context. Furthermore, in the course of the movement execution, it must be ensured that the full range of movement is utilized in order to be able to activate as many muscle fibers as possible. In addition, you make sure that your knee, shoulder and wrists are optimally adjusted to the upcoming load.
7 - Create a music playlist
Nothing motivates during a strenuous workout as much as buzzing bass from speakers and headphones that have the potential to drive you to peak performance. The choice of music for your personal playlist is solely up to your taste, but as recent studies show from the US, the "beats per minute" (BPM), which features a piece, plays a crucial role in the unfolding of the "driving force " the music. As the participating US researchers prove, you should not only like optimal workout tracks, but also have 120-140 BPM.