Is working out a part of your regular routine? Here’s a checklist of what the health experts advice suggest you to avoid before you workout.
- AVOID CAFFEINE
Moderate level of stimulants can definitely help enhance your energy and focus but a little above the limit can leave you with a long list of side effects including nausea, anxiety and rapid heartbeat. Studies suggest that caffeine in coffee increase catecholamines, your stress hormones, which resultantly increases the insulin and that inflammation can make you feel lousy.
- DO NOT OVERSLEEP
All you need before an extensive work out session is the right amount of sleep. Lack of sleep can make you feel lethargic and hence your body’s energy output could be much lower than normal. But, before you head out to hit the gym, make sure that there has been an hour’s gap between your sleep and workout session. Also, oversleeping can make your work out session less effective.
- EATING TOO MUCH IS A BIG NO NO
Experts suggest that eating too much of food, close to your workout can lead to stomach pain, cramps and nausea. There needs to be a gap of at least 2 hours between your meal and work out. Cereal, skimmed milk, bananas, oats, nuts, fruit smoothies, eggs and yogurt can be consumed before you begin your work out session but fatty and fried food or heavy meals like rice, chicken, beef and pulses should be avoided.
- Chuck Stretching
Many have been suggesting that stretching before workout makes it more effective. But does it? Stretching was thought to be a proper protocol for many health fanatics but latest studies have raised questions about this age old practice. Stretching a cold muscle can lead to injuries such as pulls and strain and can also decrease your strength.
- STRESSED OUT? DITCH WORK OUT
Were you aware that your body releases high level of cortisol when you are in a state of stress and that breaks down muscle tissue and encourages body fat storage. Hence, it is advised that stressful situation should be avoided before heading to the gym.
- NEVER BEGIN EMPTY STOMACH
With an empty stomach, your body will not have the proper fuel for any movement. Your body constantly needs energy to be able to engage in exercises in an efficient and effective manner. Complex carbohydrates like fruits or a handful of nuts before you hit the gym can be helpful. Ideally you should aim to take anything an hour or 30 minutes before you begin exercising.
- NO PAINKILLERS
Painkillers relax your muscles and that can create a counter effect on the muscles and can hinder the exercise session.
- AVOID ALCOHOL
Keep away from alcohol before your exercise regimen begins as drinking alcohol can lead to drowsiness and dehydration. Even one glass of alcohol can lower your blood sugar levels and that lead to shakiness, weakness or injury.
- KEEP AWAY FROM TOO MUCH OF WATER
Excessive consumption of water leads to decreased salt in the blood which is required for many bodily functions. Maximum of 1 or 2 cups of water at least 30 minutes prior to workout is advised by experts, more than that can lead to intoxication symptoms including dizziness, nausea and confusion.