THE 9 CARDINAL SINS TO DO BEFORE WORKING OUT!

The 9 Cardinal Sins Before Your Workout

We all want to have the best, most productive workout possible. However, there are some common mistakes that many people make right before hitting the gym that can sabotage your fitness goals. As an avid fitness enthusiast and personal trainer, I want to share the 9 worst things you can do before your workout so you can avoid them and optimize each training session.   

1. Eating a Large Meal Too Close to Your Workout

It may seem harmless to grab a quick bite before heading to the gym, but having a substantial meal within 2-3 hours of your workout can actually limit performance. After consuming a sizable meal, your body redirects a significant blood supply to your digestive system. However, intense physical activity also requires ample blood flow through your muscles and heart. This competition for blood puts your digestion and exercise goals in direct conflict, often resulting in nausea, cramps, or fatigue. For peak energy, make sure you give yourself an adequate window between your last bite and first rep.  

2. Excess Caffeine from Coffee or Pre-Workout Supplements 

While many fitness gurus tout caffeine as the ultimate pre-workout boost, too much can backfire. Excess caffeine overstimulates contractions in your digestive tract, leading to urgent bathroom breaks mid-workout. It can also trigger restlessness, rapid heartbeat, anxiety, and sleep issues post-exercise – the opposite effect you likely want after intense training. Have a cup of coffee if needed, but don't overdo the caffeine thinking more is better. Moderation is key.

3. Static Stretching Before Your Workout

Despite the long-held belief that stretching prepares muscles for exercise, studies clearly show static stretching beforehand can hinder strength and speed. Dynamic warm-ups enhance performance, while static stretching is better suited for post-workout when muscles are warm and pliable. Doing simple body weight squats or arm circles elevates heart rate while lubricating joints for movement – saving the splits for later!   

4. Prioritizing Cardio Over Weight Training  

What comes first in your workout routine signals your priority. If building strength or muscle is your primary goal, save lengthy cardio for after you pump iron. Engaging first in intense treadmill, cycling, or elliptical training taps into energy needed to push yourself when weight training. A brisk walk to raise your heartbeat is fine, but extensive cardio beforehand impairs your ability to lift as much weight or complete as many reps. Arrange your workout schedule strategically to put your top priority exercise first.   

5. Chugging Excessive Water Beforehand

Hydration is undisputedly vital, but ill-timed overhydration can also hinder an effective workout. Consuming copious amounts of water directly before strength training pulls blood flow toward your stomach when muscles require maximum circulation. In addition, having a sloshing water belly makes controlled movements more challenging. Drink sufficient water consistently throughout the day, having a smaller glass 30-60 minutes pre-workout. Guzzling right before rarely helps performance.  

6. Drinking Any Alcohol Before Your Workout 

While moderate drinking may fit into an overall healthy lifestyle, alcohol right before exercise is never advisable. Any amount of alcohol slows reaction abilities, balance, coordination, and accuracy – critical components of productively pushing your fitness limits. Showing up to the gym impaired by spirits also increases injury risk to yourself and others around you through haphazard form or uncontrolled weight drops. Save the drinks for post-workout relaxation or skip alcohol completely on training days.   

7. Doing Abs and Core Exercises Beforehand 

Surprisingly, crunching through sit ups, planks, or ab circuits before hitting the bench press or squat rack works against you. Core strength forms the foundation of practically every compound lift, overhead press, and lower body exercise. Pre-fatiguing these essential stabilizing muscles inhibits ability to safely manage heavier weights for other activities. Make core the capstone of your training instead of the cornerstone for best performance.  

8. Taking Pain Relievers Right Beforehand

Popping over-the-counter meds like ibuprofen may temporarily dampen aches from yesterday’s workout, but this quick fix could cause serious digestive issues or ulcers with exertion. If soreness feels unbearable enough to require medication just to train again, your body likely needs rest, not masking drugs. Pushing through considerable pain often leads to overtraining injuries too. Let your full recovery be the priority rather than your workout schedule. 

9. Taking a Long Nap Immediately Before 

Finally, while afternoon fatigue makes a power nap seem appealing, longer snoozes can be counterproductive pre-workout. Any more than 30 minutes allows you to enter deeper stages of sleep that breed grogginess upon waking. Stick to short 20-30 minute power naps in the early afternoon or forgo sleep altogether for optimal energy.  

In Summary

Now that you know what pitfalls to avoid right before exercise, you can thoughtfully structure habits, meals, and rest to promote your best training efforts. Pay attention to how your body uniquely responds to different pre-workout conditions so you can maximize each gym session towards your fitness objectives. With these mistakes now clear, you have no excuses to give it your all!