Tips from the Pros

6 Mistakes to Avoid Before and After Your Workout

Do you sometimes tend to go faster than the rhythm of the music you’re listening to? While trying to get results as quickly as possible, you may be tempted to skip steps in your workout program or forget certain basic rules when you follow the FizzUp program. Whether you’re impatient or just unaware, anyone can make mistakes. But sadly, they can have a negative impact on your health and body in either case. Fortunately, the following pieces of advice will help you have a perfect workout starting now! Here’s a list of mistakes to avoid before and after your workout.

mistakes to avoid before and after your workout

1 | You forget to stay hydrated

Staying hydrated is vital for healthy body function. You shouldn’t wait until you’re thirsty to drink water.​ For optimal recovery and to keep your body on top form, it’s important to drink before, during and after your workout. Not drinking can damage your muscle tissue, which can lead to injury. Your first reflex should be to take your water bottle with you wherever you go.

2 | You don’t eat before and after your workout

Your body needs energy; that’s a fact. You need to make sure that you eat enough so that you don’t suffer from a lack of energy. What you eat before your workout is your fuel during exercise. The quantity and the kinds of food you should eat depend on how much time you have before your workout. The more time you have, the more balanced and richer in proteins and carbohydrates your meal should be. Generally speaking, eat mainly healthy fats (like avocados or nuts) and other nutrient-­dense foods. With less than an hour before your workout, eat mainly simple sugars and avoid excess fat, which takes longer to digest and slows you down.

Eating is especially important after working out in order for you to recover properly. Not doing this after your workout hinders your progress. After exercise, you need to regain the energy you used by replenishing your glycogen stores, staying hydrated and repairing your muscles by eating proteins within the 30 to ­45 minutes after your workout. Your diet is also what keeps you motivated in your efforts to get back in shape and helps put you in a positive and strong state of mind.

3 | You don’t warm up

mistakes to avoid before and after your workout
Not doing the warm-­up exercises and rushing headlong into a workout without preparing for it is at your own risk. Without warming up, your body isn’t ready for exercise and neither are your muscles. Your heart and lungs aren’t prepared. An abrupt and unexpected change to your heartbeat can cause injury and discomfort during exercise. The more intense your workout is, the more time you need to warm up your muscles. Warm-­ups are part of your FizzUp workout program. Just follow the trainer! Always remember to warm ­up; it’s a vital part of your workout!

4 | You get a boost from sports or energy drinks

There’s nothing like water to give you a boost during your workout! Sports and energy drinks are loaded with calories, sugar and other stimulants your body doesn’t need. Currently, no scientific study has been able to show that these drinks improve physical and athletic performance. Water is still the best solution for staying hydrated before, during and after your workout. Before every workout, fill a water bottle and take sips as you exercise.

5 | You don’t work out regularly

Working out regularly is often the hardest habit to form when you start a workout program, especially when it’s not a priority and you haven’t yet formed the right fitness habits, which will help you associate working out with staying healthy. When you have a career and/or a family that takes up your free time, sticking to your workout routine can also be complicated. But despite this, you should still work out regularly if you want to make progress. By working out over the long term, you’ll improve your health, quality of life and physical fitness. You need to be able to fight your lack of motivation no matter what.

6 | You don’t give yourself a day to recover

mistakes to avoid before and after your workout

Recovery is an integral part of fitness training. Your FizzUp workout program includes recovery days so that you can replenish your energy stores and super compensate. Super compensation is one of the major principles of fitness training. This phenomenon enables your body to increase its level of performance after having endured the stress of a workout. That’s the key to progress! So don’t bother working out every day just to impress your most athletic friends. You’ll only get frustrated and possibly injure yourself.

These mistakes stem from preconceived notions or pushing yourself too hard. Now you know which mistakes to avoid before and after your workout and how easy it is to do so. By following these basic fitness rules (drinking water, having a balanced diet, warming up, taking the time to recover and exercising regularly but not every day), you’ll see the rate of your progress skyrocket! What about you? Do you know of other common fitness mistakes are easy to avoid?

The Author

FizzUp Staff

FizzUp Staff

As passionate bloggers, the FizzUp Staff’s sole purpose is to motivate the community with insightful and fun articles. Team spirit is one of our core values, whether we’re at work or exercising together in the FizzUp Box.