How to Prepare For a Hard Workout

The key to getting the best out of your workout is to make sure you are properly prepared. You may not be doing a gladiator workout, but you still need to make sure your body is ready to take on the pounding you are about to deal it. It’s important to go into the gym feeling good and ready- your mind is just as important as your body. You need to properly fuel your body, sleep, hydrate and find time to stretch before you begin so that you can feel more energized throughout the workout. It’s also advisable to set out all of your gear beforehand so that there is no time wasted once you get home!

how to prepare for a hard workout

Eat a healthy meal before your workout for the best results

A lot of people don’t know that you need to eat more than 45 minutes before working out. This is because your body needs about an hour to digest food and obtain energy from it. It’s important to have a small amount of complex carbs (unless you’re on the keto diet) with some protein, which will provide the carbs and the amino acids needed to repair muscles. If you don’t eat properly, you’ll feel tired, lethargic and sore quicker after your workout. Make sure you stop by the grocery store on the way home!

Hydrate before and after your hard workout

It’s important to drink lots of water before and after exercise. It’s important to stay ahead of your thirst so that your body is properly hydrated. When you’re thirsty, it means that you’re already dehydrated! It’s also a good idea to replace lost fluids as soon as possible after a workout with a light, non-alcoholic beverage.

It’s important to drink room temperature or cool water when you’re in the gym. Drinking cold or ice water is not good before your workout because it will cause constriction of blood vessels. While drinking plenty of cold water after a workout is great for re-hydration, it’s not recommended before or during exercise.

How to prepare for a hard workout: Stretch

In order to prevent muscle strains and fatigue, it’s important to stretch before and after a workout. It’s also a good idea to do a light warm-up before you start working out for at least 10 minutes. This will help your muscles prepare for exercise by increasing blood flow and heart rate. Stretching after your workout can reduce stiffness, improve range of motion and speed up the removal of waste products.

Some basic stretches for your hard workout are:

– Lying quad stretch: Lay on your back with one leg straight and the other bent at the knee. Pull up your bent knee slowly towards you chest. Hold it for 10 seconds, then switch to the next side.

– Lying hamstring stretch: Lie on your back and pull one knee to your chest using both of your hands. Hold it for 10 seconds, then switch to the other side.

– Lying back stretch: Lie on your stomach and bring one arm up so that it is bent elbow behind your head. Use the other hand to pull the elbow towards you body. Hold it for 10 seconds, then switch arms.

– Standing quad stretch: Stand on one leg and bend the other knee. Bring it up behind you, using your hand to pull the heel closer to your butt. Hold it for 10 seconds, then switch sides.

– Calf stretch: Stand with both feet together and push you weight towards a wall or sturdy object in front of you. Keep your feet flat on the ground and pull yourself closer to the object until you feel the stretch in your calf muscles. Hold it for 10 seconds, then switch legs.

– Hip flexor stretch: Stand with one leg in front of the other and bend down to touch that foot with both hands. Keep your knee bent throughout. You can also do this in a lunge position with both knees bent.

– Side stretch: Standing up straight, cross one arm across your chest and grab the opposite shoulder with that hand. Pull it down until you feel the stretch in your side muscles. Hold for 10 seconds, then switch sides.

How to prepare for a hard workout: Your Gear

It’s advisable to set out all of your gear before you start working out. You want to make sure you have your water bottle, your towel, and all your gear laid out or at least planned out so you’re not wasting time.

Make sure your workout clothes are comfortable and won’t restrict movement. You don’t want to be fumbling with clothing while you’re trying to get ready for the gym, so it’s a good idea to wear something you feel comfortable in. Choose fabric that will wick away moisture, too!

The key to a successful workout is preparation. You need to set out your gear before you start, stretch properly and hydrate throughout the day in order to keep up with your body’s needs for energy. Make sure you drink lots of water before, during and after exercise- room temperature or cool water are both good options but make sure not to consume cold drinks too close to when you work out because it will constrict blood vessels which can lead to muscle fatigue!

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