Preparation is the key to a good workout. Here are some of our top tips!
Warming up helps to increase the temperature of your body and muscles to help prevent injury. Some simple warm up exercises include:
- Walk in place for 3 minutes
- 2-3 minutes of jumping on the spot
- 20 squats
- 5 lunges (for each leg)
- 20 circles with shoulders
What to eat before training
According to registered dietitian Simone Austin, it's important to fuel your body with healthy, nutritious foods before you work out. It's also important that your food options are low in fat and moderate in fiber to aid digestion.
Simone says, “The best time to eat is an hour and a half to two hours before strenuous exercise.” Appropriate snacks that are generally easy to digest include:
Whole wheat toast with avocado
Greek Yogurt
Hard boiled eggs on toast or sweet potato omelette
Apples/Banana with Hazelnut Butter
Oats
Cooked beans or legumes
Rice cake
Brown rice with tuna or chicken and vegetables
Banana with peanut butter
Smoothies
Why it's important to eat before training
The main purpose of your pre-workout meal is to fuel your brain and muscles. Simone says, “Your brain runs on glucose and your muscles need energy. Having enough energy allows you to work hard, while protein is needed to build and repair muscles.”
Simone believes that “carbs are especially important for fueling. If you're opting for low-intensity exercise, your last meal might give you enough energy. It's easy to think that you have to eat too much to make up for the energy used during training. How much and what you should eat before training is very individual.”
Hydration
Sip water and electrolyte fluids throughout the day to stay hydrated. Slow and steady wins the hydration race here.