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Pre Workout Tips

Before any type of exercise, a pre-workout routine is essential to prepare your body for the activity you are about to do. Whether it is a mixture of fitness exercises or one of our many workouts, your muscles need to be activated and ready to work through a pre workout.

One way in making sure your body is prepared is to eat well with a pre workout meal – check out some fitness food that is good for you! The other way is to stretch your muscles and ease your body into your workout with the best pre-workout.

The following are answers to some common pre workout questions.

What are the benefits of a pre workout?

A warm-up will aim to loosen the muscles and increase blood flow which is proven to help avoid muscle injuries. The pre workout will reduce muscle stiffness which in turn increases performance and the recovery process. The pre workout exercises that you engage in should aim to gradually prepare your heart for the activity you are about to do, which will also increase blood flow and overall health and energy levels.

Are there any risks to a pre workout?

If a pre workout is not carried out correctly then there are many dangers you need to be aware of. Muscle injury can easily occur if you only focus on certain parts of your body during the warm-up rather than your body as a whole. It is also important to keep the pre workout light and quick, avoid using workout exercises or spending too much time on the pre workout than your actul workout. This can lead to over-exhaustion of muscles and decreased performance levels.

Pre Workout vs Post Workout

Similar to the pre workout, a post workout will last about 5-10 minutes after your workout period to help relax your muscles and decrease body temperature and heart rate. Drastic changes between intense workouts and relaxing is very dangerous which is why warming up and cooling down is extremely important, and both equally necessary.

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Pre Workout Meal

Before exercising, your pre workout meal can play an important role as your pre workout itself is vital when undergoing exercise of any level of intensity. As always, the fitness food you eat and whether you have a healthy diet, can give you an extra advantage when trying to improve your fitness.

You should be aware of your fitness nutrition if you are thinking about choosing one of our workouts, and generally speaking it is good to have a balanced diet and watch how you are eating. Have a look at some of our healthy diet recipes by visiting our diets page, and see the information below on further pre workout meal advice.

Pre Workout Meal Ideas

It is often advisable that before a pre workout you should not have a heavy meal. The best time to eat, is around 1-2 hours before exercising:

  • Omelette with vegetables: good breakfast option, include as many vegetables as you like such as peppers, mushrooms or tomato
  • Turkey leaf wrap: roasted turkey or cold turkey, add spinach leaves or lettuce, include other vegetables too
  • Oatmeal with fruit and nuts: nuts make a great addition, almonds, sesame seeds, cashews
  • Grilled chicken with vegetables: grilled or roasted chicken, use as little butter/oil, steamed vegetables such as brocoli

Exercising on an empty stomach is dangerous and you need food to fuel your workout without being full.

Pre Workout Snacks

Pre Workout Meal

Sometimes before a workout you might start hearing your stomach rumble, a pre workout snack is always a good idea to avoid exercising while hungry:

  • Sweet and spicy trail mix: a mixture of nuts and seeds, add spices how you like, can be sweet or salty or a mixture
  • Yogurt with fresh berries or other fruit: fresh fruit is preferable, blueberries are a good choice
  • Apple slices with yogurt and peanut butter dip: greek yogurt or low-fat yogurt mixed with one tablespoon of peanut butter
  • Fruit and nut bars: these can be bought from any local supermarket
  • Hummus on wholemeal toast: hummus can be spiced to your preference, add lemon or coriander for flavour

Pre Workout Drinks

Liquids are just as important as solid foods when it comes to your pre workout:

  • Smoothies: use yogurt and fresh fruit, bananas, rasperries, orange juice and whatever you enjoy
  • Protein shakes: seek professional advice on what is best for your body type and how to take it
  • Water: important to stay hydrated at all times, not just when working out
  • Fresh fruit juice: left-over fruit in the fridge? blend it, mixing different fruits if you want

Have a look at our pre workout tips for some further information.

 

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Best Pre Workout

Preparing your body for exercise and workouts should be a routine thought for those concerned about fitness. To avoide injuries, it is essential to warm up your body before starting a workout. The best way to do this is with a pre workout routine that stretched your muscles and increases your heart rate to get blood flowing around your body.

Many fitness experts will have a different idea of what is the best pre workout routine, however, a pre workout should focus on warming up your whole body and not just specific parts.

Best Pre Workout Routine

Here are some suggestions of exercises to include in your pre workout routine. Make sure to get every inch of your body warming up, and remember that this is NOT a workout, no intense activity is needed!

  • Jumping rope: about 2 minutes of light skipping gets your heart rate pumping
  • Star jumps/jumping jacks: try setting a time limit of 30 seconds and push yourself to see how many you can do
  • Lunges: these can be walking or still, with light weights or without
  • Leg and arm swings: forwards and sideways to activate those joints
  • Hip and shoulder rotations: work on your flexibility to avoid injuries
  • Squats: practise your balance whilst stretching

Your pre workout should correlate to your length of workout, for an average workout routine try not to spend longer than 10 minutes on a pre workout. If you know you are going to be exercising for longer than 1 hour, extend your pre workout length accordingly.

Some extra pre workout advice would be to make sure you drink plenty of water and keep hydrated, do not workout when you are tired and make sure you organise a great music playlist beforehand to avoid injuries trying to pick a song!

View our pre workout tips and what you should be eating as a pre workout meal.