The effectiveness of training depends not only on the type of exercise or the duration of the unit, but also on the right preparation. In order for the training to be successful, you should avoid the following mistakes before training:
1. Eating too much
Eating a large meal or a larger meal before training has a negative effect on training performance, as the body primarily invests its energy in digestion. This can lead to stomach cramps and nausea. You should therefore eat large meals two to three hours before training.
2. Drinking too much
While staying hydrated before and during exercise is important, be careful not to drink too much water. On the one hand it is more difficult to train with a lot of water in the stomach, lateral stitches or nausea occur more quickly, on the other hand the muscles are busy exchanging sodium, potassium and calcium during training. This is what creates the muscle actions, which are reduced by drinking a lot suddenly. Instead, make sure you drink more throughout the day. For longer stamina units, it is recommended that you have a drink every 20-30 minutes.
3. Training with insufficient sleep
If the body is not getting enough energy, you should skip the workout. Lack of sleep has a huge impact on muscles, so stress can quickly lead to fatigue-related injuries. Attention is also reduced, increasing the risk of injury. Instead, rest so that you can leave the next day.
4. Eat little
Exercising consistently on an empty stomach, especially if it has been many hours since your last meal, or insufficient nutrition in general can have a negative impact on performance. Food is the daily fuel like gasoline for a car. If you work out in the morning, try doing something small, eg. B. a banana or some nuts to eat. Also, make sure you are consuming enough calories each day to progress in exercise and build strength.
5. Skip the heating
If you start exercising without warming up, the risk of injury increases. Depending on how and what you train, it warms up the body area. In strength training, this can B. Repetitions of weightless exercises. Before the resistance units, eg. B. jumping jacks, rope jumping or dynamic stretching.