Pre-Workout Pre-Workout Tips: 7 Tips from an Olympic Champion

2024 Author: Malcolm Clapton | [email protected]. Last modified: 2023-12-17 03:44

These recommendations will be useful both for people who want to get the most out of classes, and for those who will not force themselves to go to the first training session. They compiled a simple instruction together with the Olympic champion, seven-time world champion in rhythmic gymnastics Margarita Mamun.

1. Find your level of stress

The first step is to decide on the purpose of training: for example, you want to gain muscle mass, lose weight, keep your body in good shape, make it more flexible, or just have fun. This step will help you find motivation and choose your activity.

Then you need to consult with specialists. Check if everything is in order with the joints, heart and lungs, take a general blood test. The test results will determine the level of the allowable load: you may find that you cannot jump, do very intense exercises, or add weights.

The final stage is a meeting with the coach. He will conduct fitness testing, select a training program and correct mistakes in performing exercises that you may not even notice on your own. Incorrect movements can lead to injuries and other unpleasant consequences.

Margarita Mamun Gymnast, Olympic champion, seven-time world champion.

During the first classes or after a long break, feelings of fatigue cannot be avoided. You can start with five-minute daily workouts - I think everyone will find time for them. When short sessions have already become habitual, their duration can be increased, for example, up to half an hour. Workouts don't have to be long or very intense. If the current regime seems too difficult, it is better to change the training plan on your own or together with a trainer.

2. Sleep well

One sleepless night will also affect the quality of training. It can destroy the very motivation to go in for sports and prevent muscles from working at full strength. And you will also get tired faster: even a simple exercise, such as classic squats, will be perceived by the body as something heavy, like a burpee.

You shouldn't deny yourself proper rest after training either. Classes of any intensity are a load for the body, and during sleep it can regain strength and recover.

By the way, there is also the opposite effect. Regular exercise can help improve sleep quality and even relieve insomnia. In this case, the types of exercises, frequency and time of classes do not matter.

Margarita Mamun

Sleep is the best recovery! When I was actively training, that was my motto. I didn't give up on him even on the final day of the Olympic Games. A workout was scheduled early in the morning, but I asked the coach to let me sleep, because I understood that without normal sleep it would be impossible to concentrate. I usually try to sleep at least 8 hours. Even in a busy schedule of flights and work trips, I always leave time for sleep. He's my priority!

Perhaps it is you who do not need to sleep strictly for 8 hours. This is an average value that is appropriate for most adults. For some, 7 hours is enough, while others, on the contrary, need 9 or 10. You can only understand your norm by experience.

3. Eat, but in moderation

A balanced diet will help improve exercise performance and reduce fatigue. On training days, it is worthwhile to slightly increase the intake of nutrients. In the morning, you can focus on carbohydrate food so that the muscles store up glycogen - it will be released during exercise and make you more energetic. Foods with a low glycemic index are suitable: buckwheat and oatmeal, Greek yogurt with berries, whole grain toast with egg.

But in the evening it is better not to lean on carbohydrates: the body is preparing for sleep, so it does not need additional energy. Protein foods such as meat and legumes are beneficial to all meals throughout the day to help muscles repair. Also try to have breakfast, lunch and dinner at least 3 hours before your workout. A large portion of food right before class will only interfere: it will be harder to work out, and with serious exertion it can make you feel nauseous.

Margarita Mamun

I try to gain protein from my daily diet. Gymnasts have no goal of building muscle, so I don't use additional sources of protein. Unless sometimes I can eat half a protein bar to recuperate after a workout. Before starting classes, I recommend that you visit a doctor, get tested and see if everything is normal. When you start exercising regularly, also do not forget to periodically check the state of the body. It happens that athletes do not have enough vitamins B and D, and I, for example, faced a magnesium deficiency: during exercise, my legs cramped, so I could not do the full program.

If you eat right, but you still lack the strength and desire to exercise, this is a reason to check the work of the hormonal system, the amount of corpuscular elements and vitamins in the blood. For example, fatigue can be associated with a vitamin D or iron deficiency.

A healthy diet isn't just about green salad and salt-free chicken breast. In the iHerb online store, you can find products that will make any meal tasty and healthy. So, in combination with an apple or whole grain toast - a variant of a nutritious protein breakfast, and - a side dish for lunch or dinner, rich in iron, potassium and calcium.

For effective training, it is necessary to provide the body with vitamins and minerals. IHerb has supplements to help you do this. For example, iron deficiency can be corrected with the help of - one per day is enough to get the daily requirement of a trace element. And if your diet lacks the protein needed for muscle growth, protein can come in handy - for example. It is convenient to take it immediately after training: to prepare a protein drink, just dissolve a spoonful of protein in a glass of water and whip the mixture in a shaker.

4. Drink enough water

During exercise, along with sweat, the body loses a lot of fluid. To prevent dehydration, it is worth following a sports drinking regime:

• 2-3 hours before training you need to drink 2-3 glasses of water;
• during training - half or a whole glass every 15-20 minutes;
• after training - 2-3 more glasses.

Don't be in a hurry to get scared. These are average recommendations that can be adjusted depending on the weather conditions, your weight and the intensity of the exercise. If you can't drink this amount of plain water, add a slice of lemon or orange to it for flavor.

When a workout lasts more than an hour, water alone is not enough: due to profuse sweating, the body can lose a lot of electrolytes - these, for example, include potassium, sodium, calcium, magnesium and phosphorus. Sports drinks (isotonic) will help to save the situation. They are able to restore electrolyte balance, quench thirst and charge extra energy due to their carbohydrates.

Margarita Mamun

I am used to drinking a lot of water - when you do physical activity, the body itself requires it. You simply won't be able to forget about water! During my sports career, I also drank isotonic, now sometimes I replace water with them in training.

5. Choose the right clothes and shoes

Pay attention to the fabric first. It should be air permeable, not retain moisture, not stick to the body, not fade from sweat and not deform from frequent washing.

Usually sportswear is made from synthetic fabrics: polyester, elastane, polyamide. The composition can also include cotton, but in small quantities. But it is better to refuse leggings or T-shirts made of pure cotton: they do not drain water well, as a result, the clothes quickly become damp and unpleasant to the touch. Plus, exercising near a window or outdoors can increase your risk of hypothermia.

Choose tight-fitting models: loose pants and sweatshirts will affect the aerodynamic properties and may cling to the equipment. For intense workouts, you can acquire a compression form: it will slightly squeeze the body, thereby helping to perform especially difficult exercises. Mesh inserts will be a plus for sportswear - they will provide additional ventilation.

It is important for girls to choose the right sports bodice: it will support the chest and prevent the skin from stretching during exercise. The level of support required depends on the type of load: light is suitable for yoga, medium for running, and high for crossfit.

Margarita Mamun

Clothing should be comfortable so that you don't think about it during your workout. A good fit can additionally motivate you to go to the gym regularly and enjoy the way you look. If you do not know what to choose, contact the professionals: ask a consultant in a specialized store to choose equipment for the sport you are doing.

Not only comfort depends on sports shoes, but also the safety of training. It should fit well and sit firmly on the leg, but not pinch it. Each sport has its own models, tailored so that the load is distributed correctly, and the foot and ankles are protected from injury. So, for example, going for a run in basketball shoes or doing an intense workout with sneakers is not a good idea. To prevent injury and overstrain of the foot, you should find shoes with good cushioning and instep support, or purchase a special insole for your sneakers.

6. Energize

If you have not eaten for a long time before training, you will hardly be able to do the exercises at full strength: the feeling of hunger will shift the focus of attention to yourself, and you can forget about full concentration. In addition, intense training on an empty stomach can cause a sharp drop in blood sugar: darkening in the eyes and dizziness may occur. In the worst case, there is even a risk of fainting.

Small healthy snacks will come to the rescue. It is better to eat them not right before training, but about an hour before it. Smoothies, fruits such as a banana or apple, a peanut butter sandwich, a muesli bar, or other carbohydrate foods can help you recharge quickly.

Margarita Mamun

The choice of supplements depends on the result you want to achieve. If you need to work on muscle mass, you may need protein, L-carnitine can come in handy if you need to lose weight, and amino acids can help maintain the necessary protein levels during active training.

After classes, energy is also needed, but already to restore the body. A snack should be done within 2 hours and choose a combination of protein and carbohydrates. Healthy snacks include a turkey or chicken breast sandwich, a protein bar, and fruit yogurt.

IHerb has a large selection of supplements for effective workouts. So, it can energize before exercise: one tablet can replace a large cup of coffee. And it can be useful for those who want to give all their best in training to the maximum. He is able to improve strength and accelerate recovery after exercise.

The assortment of the store can be found both during training and for snacks during the day. There are also protein drink shakers and sports equipment, including.

7. Do a warm-up

A little warm-up is necessary even before short workouts. A warm-up can be jogging, joint gymnastics or any other exercises, but always in a mild form: a sharp increase in intensity can harm the body.

Margarita Mamun

Remember the morning exercises, which we all did not like so much in childhood. Now I finally understand what it is for: the body requires awakening and stretching before the active phase of training. Every morning of my sports life began with a warm-up. For example, in gymnastics we did ballet choreography at the barn - it is now gaining popularity. Yoga, jumping rope, Pilates, light treadmill and ellipse running - all this is also a warm-up. Try different options and look for what you like!

You can set aside 5-10 minutes for a warm-up. This time is sufficient to allow blood and oxygen to flow to the muscles, as well as to relax the joints - all of which are necessary for safety and prevention of injury. In addition, a warm-up sets you up for a workout: you focus on the exercises and do not get distracted by trifles.