A Pre-Workout Routine to Maximize Your Results
To get every desired result from your fitness program, you must strive to perform all the sets from your routines in the right form. One way to do this is to have a proper pre-workout preparation.
Before anything else, you must make sure that your mind and body are ready for training. But above all, it is important that you have enough fuel for exercising. Follow the tips below to be at your best while you work out.
1. Eat for fuel
Eat an hour before your workout session for fuel. Check your workout routine for a proper pre-workout meal. If your exercises are more of the short and high-intensity varieties, eat more healthy carb-rich foods than protein.
For strength training and weight loss, protein would be your best choice. If your exercise routine is strength training mixed with more HIIT workouts, you can mix protein and carbohydrates altogether like a 3:1 carbohydrate to protein ratio.
2. Take supplements
Pre-workout supplements aren’t really necessary. However, they help you stay focused while exercising by giving an extra energy boost. Some supplements have caffeine and amino acids which dilate your blood vessels.
This way, you’ll have more increased blood flow which won’t make you easily tire out. The best way to take supplements is 30 minutes before your workouts. Make your supplement intake a treat as well by making protein cookies and balls.
3. Drink at least 20 oz. of water
A well-hydrated body lubricates your joints and keeps your body cool for the duration of your workouts. You’ll also feel more comfortable because drinking water will fight dizziness and muscle cramps.
The important thing is, drink a lot of water at least 15 minutes before doing your sets. Hydrating yourself immediately before a session will interrupt your exercises as the need to go to the restroom will be constant.
4. Warm-up
Working out with cold muscles puts you at risk of injuries. Warm muscles mean less stress on your joints and tendons as you exercise. A warm-up also helps in preparing your mind for working out so you’ll have better balance, especially for explosive movements.
5. Do stretchings
When you’re done with warm-ups, it is also good to add stretching to your pre-workout routine. Stretching makes your muscles flexible. Tight muscles make it hard for you to maintain a proper form for every exercise and this puts you at risk of injury as well.
If your fitness activity for the day involves a lot of mobility, stretching is a must. For example, high jumps, yoga, and plyometrics involve a lot of kicks, reaching, and twisting. It is best to warm your body up for these exercises.
6. Use a foam roller
Another way to improve blood flow before a workout is to use a foam roller. Foam rollers press your stiff muscles bringing them to their natural position. This decompresses and relaxes your muscles in the process which prepares your body for a workout.
7. Clear your mind and put away distractions
Negative thoughts and emotions will affect your workout quality. Imagine not being able to maintain a proper squatting form and finish a set because you were thinking of something else.
This is why stretching is so important - you get to breathe deeply and warm-up as you clear your mind. Even your phone will distract you as well. It is good to have a workout playlist, but, receiving messages or seeing notifications will throw your focus off. Turn the airplane mode on before you exercise.
If drinking your favorite beverage in the morning helps in making yourself ready for the day, pre-workout routines serve the same purpose for a fitness session. Don’t forget to always do stretches and warmups to achieve full joint mobility and avoid injuries. Remember which kind of meal to eat and what ratio to serve before putting your hands on the equipment. But first, determine what kind of routine you’ll do.
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