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9 Don’ts Before Training

9 Don'ts Before Training

Working out should be put in the schedule. Yet, you should select the right time for the session and think about activities before training. Of course you can play at this site or work. But there are some activities everyone should avoid before training. These are the most essential of them. 


Whether your goal is to lose weight, stay in shape, or try to gain a few pounds of muscle mass, make sure your body has all the nutrients it needs. Especially before you work out.

Instead of starving, eat a meal rich in complex carbohydrates an hour and a half to two hours before your workout. It will provide you with energy, and the workout will be as effective as possible.


Don’t overeat (even healthy foods) in hopes of storing plenty of energy. Especially do not overeat on difficult to digest foods – fried, fatty, spicy, salty. They take a lot of energy and time to digest. Such meals create an energy deficit for training, and the heaviness in the stomach is distracting.

To avoid negative effects, choose easily digestible foods, such as buckwheat with lean meat. Or these can be oatmeal with eggs, if you work out in the morning.

Not Drinking

Dehydration during a workout can disrupt heat exchange – you’ll have difficulty performing your usual exercises, fatigue will come earlier. What’s more, it will be harder for your heart to pump the thickened blood. So, your heart rate will jump unpleasantly. 

Drink about 2 glasses of water 30-40 minutes before the workout. Drink about the same amount during your workout. Drink in small portions every 15 minutes.

Drinking Alcohol

Working out while hungover is a huge strain on all body systems. Heart function is disturbed, the likelihood of torn ligaments grows, and shortness of breath is tormented. 

During a hangover, perspiration increases even more, which causes many useful minerals and salts to leave the body with sweat. An imbalance of minerals also leads to slower metabolic processes, cramps and heart palpitations.

Moreover, the nervous system is slowed down, coordination is broken after drinking alcohol in such a state there is a very high probability of dropping a dumbbell on yourself or finding any other way to injure yourself.

Doing Hard Physical Work

If your labor feels comparable to strength training, don’t add a workout to it. Your second workout of the day carries a high risk of injury due to loss of concentration in the face of fatigue. And you can drive your body into overtraining mode.

Staying Awake at Night

The body recovers during sleep. Also, glycogen is stored in the muscles at night, which provides energy later in the workout. Such a relentless workout will only set you back and not produce any positive results. 

Excessive Cardio

Running longer before class will take all your energy and focus – you won’t have the mental or physical energy left for another workout. Your stress hormone, cortisol, will rise to a maximum level, and the main workout will already be on a breakdown. There is also a high probability of injury due to fatigue.

Instead of this, warm up for 10 to 15 minutes. This time is enough to increase the heart rate zone and adapt the heart to the load.

Full-fledged Stretching

With full-body stretching, muscles lose their strength potential. The story is about the same as with cardio. Instead of that, practice a short dynamic stretch before your workout, and do full stretching on a separate day.

Not Having a Clear Workout Program

You should have a clear idea of what you’re going to do in your workout today. This is the only way you will fit into the allotted hour and achieve results over time. Otherwise you will walk around and think about what else you should do so the workout can drag on for several hours. The benefits of such an exercise are out of the question.

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