Pre-Workout Tips Not to Miss

We spoke to four top trainers from Pine Brook Fitness in New Rochelle on the best ways to prepare for an all-out workout

Whether you are hitting a wall or racking up recovery time, it may often seem that you aren’t getting the most out of your hours in the gym. These four pre-workout tips are sure to boost your performance, courtesy of trainers Jodi Berkowitz, Peter Marino, and Suzzanne Gomes of Pine Brook Fitness.

 

1. Get Some Shut Eye

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Preparation for a workout starts long before you even step foot into the gym. If you exercise early in the morning, a good night’s sleep is necessary to be alert and perform well—but Berkowitz says even if you hit the weights later in the day, getting sufficient sleep will do wonders for a workout. Get those recommended 7 to 9 hours of sleep every night, and you may instantly see your workout results improve.

 

2. Eat like You Mean It

Trainers urge their clients to eat a light, healthy meal before a workout, and can’t believe how many show up to the gym on an empty stomach. Without the required fuel to power the body, a workout can be over before it even starts. Berkowitz recommends a mix of carbohydrates and protein (wheat toast, banana, peanut butter, yogurt, and berries) and Gomes suggests a light snack like celery sticks or an apple. Drinking water before (as well as during and after) a workout is also necessary, as it allows you to avoid dehydration, supplying your muscles with oxygen and keeping you energized and focused.

 

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3. Stretch to Impress

 Trainers have long debated the advantages of different types of stretching. Berkowitz says static stretching—the classic form you likely did in gym class as a kid—can actually make muscles more ineffective in a workout. Both Marino and Gomes say dynamic stretches are the way to go. These can include walking lunges, frog hops, or even a short jog. A brief` dynamic warm-up (5-10 minutes) gets the heart pumping, makes you break a little sweat, and puts you on the right foot for a fantastic workout.

 

4. Supplement Up

Marino recommends taking a branched chain amino acid (BCAA) supplement before workouts, especially if you exercise early in the morning. This will help prevent excessive breakdown of the muscles, as the body is in a fasting state overnight. BCAA’s are known to support muscle growth and will bolster your overall workout.

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