3 Things To Do Before You Break a Sweat!

Impact Physical Therapy

Do you love to workout? Before you hit the gym, here are three things you should make sure you do to get the most out of your workout! Sweat on friends, sweat on!

Drink Water!

Our body is over 50% water and it is essential for proper functioning and performance. Most of us are familiar with water’s role in thermoregulation or sweating when we exercise. However, did you know that water is also a key player in transportation of nutrients, blood circulation, digestion, and providing lubrication of our joints and muscles. The American College of Sports Medicine recommends 20 oz. at least 4 hours before work out and 8-12 oz. at least 15 minutes before. However, in the Phoenix heat, we recommend hydrating consistently throughout the day at least every hour to ensure your best performance and health. Choose a colorful water bottle and keep it by your desk or in your purse where you are reminded to drink. If water is a little bland for you, try mixing it up by adding peppermint or lemon essential oils or electrolytes (sodium) to boost your hydration and recovery!

Fuel Up

Along with fluid, our bodies need quality carbohydrates, healthy fats, and proteins to build muscle, perform better, and recover more efficiently. The goal of fueling up prior is to provide your body with the energy it needs to perform and avoid fatigue which may influence length of exercise, intensity, and injury potential. However, eating a big meal before working out is not the best idea since blood flow is diverted to muscles and away from your stomach which may induce cramping. An ideal meal depends on the person but often a varied meal full of carbs, fats, and protein is a great options. If you need to grab a quick snack, options like egg with avocado and oatmeal, nuts and fruit, or veggies with hummus and pita are great quick pre-workout options. Each person’s body and digestive system is a little unique but remember our muscles need fuel to not only perform but recover and rebuild.

Dynamic Warm Up

Finally, a dynamic warm up is essential to create the ideal environment to exercise most effectively and avoid injury. This type of warm up activates our muscles, provides necessary mobility, and enhance performance and power. Dyanmic warm-ups may vary on the sport, person, and activity. A key tip: Warm-ups should not only address the whole body but all planes of motion (frontal, sagittal, and transverse). Here are a few great options to build on or provide a variation to for a dynamic warm up:

• Lunge with imposed upper trunk motions
  • Target hip mobility, quadriceps, and trunk rotation
  • Lunging forward and to the side with a twist or reach overhead
• Inch worms
  • Target hamstrings and core stability
• Aeroplanes
  • Target hip flexor mobility, core, and whole body movement

• Chops with a Squat
  • Target transverse trunk motion and lower extremity