It is important to begin every session of an exercise with some warm-up activities before one begins the full main exercise. Pre-workout routine begins as soon as one has made up one’s mind to do some strenuous activities. So that when you start the main gig, you will feel at ease and won’t get tired or burn out too quickly. Whether the workout is meant for sport preparation, body building or weight loss, pre-workout warm-up should loosen the body and make you feel athletic.
Pre-Workout Warm-ups
1. Eat Lightly
The timing of a meal before one begins any form of exercise is very important. Not eating before a workout can make one become easily fatigued while eating too much can make one feel too heavy to move swiftly around. It is okay to eat something light a few hours before working out. Eating too close to a workout can cause stomach upset.
2. Drink Water
It is important to drink the right amount of water before a workout session and during a workout if one begins to feel dehydrated. It is advisable not to drink too much water before a workout in order not to disrupt the session with too many pee stops. When you begin to feel thirsty or dizzy during a workout, you should stop to have some drinks to freshen you up.
3. Dress Smart
Wear an appropriate and fitting outfit before you begin your exercise. You should ensure your clothes kit are not too loose and they fit well. It is particularly important to wear the right sneaker/trainer shoes that will provide good grip to ensure you don’t slip easily on a wet or slippery surface.
4. Loosen Up
Rotate your arms and stretch your legs to warm up the muscles and joints. Move around in continuous motion. Static warm up in one place may not make one feel lively so do not stay in one position. There is no limit to the number of moves you can make during a warm up as long as it is not too hard on the body.
5. Set A Rhythm
As you begin your workout, you should move your body in a rhythm that your body will be comfortable with. As the heart begins to beat more rapidly, sync it with the body movement.
Pre-Workout Supplements
This is a supplement which is in liquid, powder or capsule form that claims to contain ingredients that can boost performance when taken before a workout. In short, it is a dietary supplement that is meant to boost energy levels. As a norm, most Pre-Workout supplements mostly consist of protein, Vitamins, and antioxidants.
When buying a Pre-Workout supplement, it is imperative to checkout its active ingredients before buying. Some supplements contain ingredients that can be harmful or can trigger adverse reactions if the body does not like it. For example, some women may experience faster heartbeat rate or increased blood pressure after taking supplements with a high concentration of some ingredients such as caffeine. High amounts of antioxidants or vitamins can dilate blood vessels resulting in bleeding. Therefore, while some pre-workout supplements may be effective, a majority of the supplements are plainly bland.
Listed below are some active ingredients of popular pre-workout supplements you may consider if you intend to get one.
1. BCAAs
Branched-Chain Amino Acids (BCAAs) is made up of three mail molecules: leucine, isoleucine, and valine. BCAAs can be found in food sources that are rich in protein. The proteins are harvested from the source and processed into powdered proteins such as whey protein and casein protein which are then packaged into supplements.
2. Caffeine
Caffeine is a stimulant that is taken in order to increase physical and mental alertness. It is naturally found in beverages such as code and tea. Caffeine is used in pre-workout supplements keep the user on high alert and feel less tired. Excessive caffeine intake can lead to a feeling of restlessness; easily irritated and increased blood pressure.
3. DMAA
Dimethylamylamine is a nervous stimulant that makes one feel energetic when taken. It increases workout time and is good for bodybuilding. However, DMAA, like caffeine, can have adverse effects on the nervous system if taken above recommended dosage.
4. Creatine
Creatine is used to increase and build muscle mass. It is found in body cell at a molecular level. It is popular among sportsmen because it helps to produce more energy when taken. If you are working out to build muscles out increase strength, you should consider buying a pre-workout supplement that contains creatine.
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5. Sodium Bicarbonate
You may have come across this common baking soda in the kitchen. It may be surprising, but it is also used as an ingredient in making pre-workout supplements because it helps against the accumulation of acids that make the muscles tired during a workout. People who are sensitive to salt intake should avoid taking supplements that contain sodium bicarbonate.
5. Nitrate
This is a nutrient found mainly in plants like beetroot, and spinach. When consumed, nitrite is converted to nitrous oxide by the body to increase blood circulation. This is helpful in situations where the environment is hot or there is less oxygen. Beetroot drink can help increase workout time before feeling exhausted. Pre-workout supplements that contain nitrate should be taken in moderation as excessive intake can result in excessive bleeding if one gets injured or cut during a workout.
Top-Rated Pre-workout Supplements To Consider
If you intend to buy pre-workout supplements, you may consider buying one of the products listed below. If you have allergies, ensure to check the active ingredients in the supplement before you buy any product in order to avoid complications during a workout.
▪ Jym Supplement: It has high user ratings and is packaged with a full ingredients list.
▪ Bulk Workout Supplement: If you intend to build muscles or do some power lifts, Bulk Supplement is recommended for you.
▪ Nutrex Outlift Supplement: It contains good citrulline dosage that provides a strong rush of energy during a workout.
▪ APS Mesomorph: It is listed here because it is the only supplement that contains DMAA which may indirectly help in fat burning as it stimulates the body to provide more energy during a workout.