A Effective training Does not only depend on the type of exercises or the length of the training.
According to experts, the phase is just as important before and after the actual workout. You should definitely avoid the following six mistakes in preparation for your training.
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1. Train sober
From unstable to incorporate into a sober training in your own sports routine, it can be useful for burning fat and therefore with a weight loss request. However, a workout should not become the rule on an empty stomach.
“Remember that food is fuel,” Jamie Hickey, personal trainer and nutritionist told ‘Bustle‘. “You would not be able to drive a car without gasoline. So don’t get your body going without giving it the right nutrients it needs to provide his services,” he explains.
According to Hickey, you should eat a few fruits, nuts or easily digestible carbohydrates 20 to 30 minutes before training.
2. Eat too much
To eat too little is not optimal – but it is not possible to work out the stomach before training. After a hearty meal, you should wait a bit before you start training.
“Expensive exercises with full stomach can lead to stomach cramps or nausea,” says Adam Padgett, certified personal trainer.
“But even if you have no problem with it, your body does not have enough time to completely digest and absorb the nutrients. That can affect performance.”
The best is a larger meal on carbohydrate base with rice or pasta, which is one to two hours before training.
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3. Drink too much
Sounds strange at first, it always says that you should drink enough. Right too! But the liquid intake in the body does not take place immediately.
James Shapiro, fitness trainer from New York City, told ‘Bustle’: “The body and the muscles are busy with the exchange of sodium, calcium and potassium to make muscle actions possible.”
“Drowning in the water before or during training does not help the dehydrated state at the push of a button,” says Shapiro.
Instead, you should take enough liquid all day, but at least a few hours before training.
With long endurance sports units such as ten to 21 kilometers jogging, it is advisable to drink about 200 milliliters every 20 minutes.
4. Don’t warm up
If you don’t warm up, you risk injuries. This can happen quickly in the case of unexpected muscles.
“Warming loosens the muscles and prepares the body for what will come,” says personal trainer Olo Onuma.
Unlawned, you should not go into training directly, you should always complete a small warm-up. This also helps to prepare you mentally and focus on training.
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5. Static stretching
“Contrary to the usual opinion, you shouldn’t do any static stretching exercises before training,” says sports chiropractor Dr. Alex Tauberg.
With the holding of stretching positions between ten and 20 seconds, many think of being able to prevent injuries.
But: “If you stretch statically before training, the risk of injury is not reduced,” explains Tauberg, “instead, it has been shown that static stretching reduces muscle strength.” This can significantly influence the performance in training – negative.
He therefore recommends dynamic stretches such as lungs and arm swinging. “These types of activities before training help to flow into the area that is to be actively used during training,” said the expert.
6. Training tired
If you have slept too little, you should turn off the training.
Dr. Thanu Jey, Clinic Director of Yorkville Sports Medicine Clinic, explains: “Your body has to sleep to recover and get yourself with new energy. Lack of sleep enormously affects the muscles, which can quickly lead to fatigue -related injuries if the stress is stronger.”
Instead, it is better to rest and train the training with full strength the next day.
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