If You’re Doing These 4 Things Before Your Workout, You’re Doing it Wrong

Creating a solid pre-workout routine is one of the best ways to get the most out of your exercising, but many health enthusiasts are unsure of exactly what they should be avoiding. Take a look at these common pre-workout mistakes and why you should avoid them at all costs.

If You're Doing These 4 Things Before Your Workout, You're Doing it Wrong

Sleep Too Long
Chronic sleep deprivation can lead to serious cognitive issues, but sleeping too much just before a workout could also have a negative impact on your exercising. If you must take a nap before working out, then it is important to keep it to 30 minutes or less. A 45 minute “power nap” has been shown to improve cognitive abilities, but much more than that will leave you feeling sluggish. You should also try to give yourself at least 30 minutes to an hour to wake up so that you are focused and have had time to get your heart rate back up.

Eat or Drink Too Much
Every single person’s body is slightly different, and this means that you will want to experiment with exactly how and when to eat before a workout. The first thing is to ensure that you are not extremely hungry and have at least some protein, carbohydrates, and simple sugar in your system. Options like oatmeal alongside a protein shake and pre-workout supplement are great. It is also important to keep water to under a few cups just before a workout unless you are absolutely positive your body needs more.

Perform Stretches While Cold
Many of us grew up carrying out static stretches before heading out to a game or when going to PE, but countless studies now show that this can actually be quite detrimental. Static stretches, especially before you have warmed up, will actually increase your risk of injuries and weaken your muscles and ligaments. Instead of reaching down and touching your toes, a very light jog or bike ride followed by some compound movements and dynamic stretches is best.

Overdo Stimulants
Some stimulants just before working out are extremely helpful when it comes to strength, energy, and focus. Just as with food and water, however, it is important for everyone to find the right balance. As a general rule, most health enthusiasts that are sensitive to stimulants will want to keep their caffeine intake under 100 milligrams. This is equivalent to about one cup of coffee. You should also be cautious with pre-workout supplements that do not accurately list what stimulants are inside.

Whether you have been a fitness fanatic for years or are just starting on your journey to a healthier lifestyle, it is never a bad idea to take a fresh look at your pre-workout practices in order to maximize the hard work you put in at the gym.

Exercise-Associated Hyponatremia: Who’s at Risk?| Medicinenet

Reasons Not to Stretch| The New York Times

HIIT vs Continuous Endurance Training: Battle of the Aerobic Titans| UNM

Stretches to Do Before Bed

These three stretches are some effective ways to relax, relieve stress and sleep better during nights! They just take couple of minutes and you don’t need any equipments for that. In any of these stretches stay in that position for 30 seconds.

Practicing yoga before bed will benefit your sleep in many ways. The mind and body are working every minute of the day. As bedtime approaches, it is beneficial to release the stress and tension from the body, relax the mind and enjoy quiet yoga, because of the stimulatory effect yoga has on the nervous system, and in particular the brain.

In this video you can see a broader range of exercises to do in the bed before sleep. These great exercises can help you to sleep better and wake up fresh in the morning.

This is Perfect For the Morning Before going to work:

This is a great poster describing and showing the morning sun salutation. I am often asked by people in chronic pain how to exercise, the answer is always the same, yoga and/or pilates. You may not have the flexibility to do it exactly right, but the gentle stretching is the important part, also the practice of yoga encourages mindfulness and meditation, both of which are very good for stress and pain relief. Namaste. …. Continue Reading

Yoga For Poor Posture:

For the following stretches you need motivation and a bath towel, that’s it, and if performed daily, they will help you improve and correct any problem you can have due to a poor posture such as slouching and curving of the upper back. Remember that proper breathing is an important part of the exercise.

13 Surprising Benefits of Yoga

It’s time to rethink Yoga. It not just about torsion, stretching, having a perfect body, or wearing hot yoga pants.Yoga is like mixing up your workout, meditation, and a spa at the same time, its giving close attention to your body, mind, and respiration This millenary practice includes yoga postures, or asanas, breathing techniques, (pranayama) chants, and meditation. Through them the body experiences harmony, bringing the mind into a state of awareness and relaxation that will regulate your dopamine and serotonin balance and help you bump up your endorphins. It will lower your stress levels and keep your arms, abs, and legs toned…. Continue Reading

Have lower back pain? You are not alone. Millions of others have the same issue. In this video you can see some very simple, yet effective exercises that can warmup your spine and relief the back pain.
If you have a lot of pain or acute pain, don’t force your muscles. Just make them relax in these positions, and if the problem persists you may want to see your doctor.