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5 Worst Things to Do Before You Workout

5 Worst Things to Do Before You Workout


Exercise is a crucial part of a healthy lifestyle, but sometimes the actions we take before hitting the gym or going for a run can either enhance or hinder our workout experience. To make the most of your fitness routine, it's essential to avoid certain habits and activities that can undermine your efforts. In this article, we'll explore the five worst things you should steer clear of before you work out.

1. Overeating or Eating Heavy Meals:

Eating a large or heavy meal right before your workout can lead to discomfort, indigestion, and sluggishness. Your body redirects blood flow to aid in digestion, which can reduce the blood flow to your muscles, making them less efficient during exercise. If you need to eat before working out, opt for a light snack rich in carbohydrates and protein about 1-2 hours before your session. This will provide the necessary energy without weighing you down.

2. Not Staying Hydrated:

Dehydration can have a significant impact on your workout performance. When you're not properly hydrated, your body can't cool itself efficiently, leading to overheating, decreased endurance, and a higher risk of cramps. Make it a habit to drink water throughout the day, and be sure to hydrate adequately before your workout. Aim to consume about 16-20 ounces of water 1-2 hours before exercise, and continue to sip on water during your workout as needed.

3. Relying on Caffeine Excessively:

While a moderate amount of caffeine can boost your energy and alertness, excessive consumption can have adverse effects. Drinking too much caffeine before your workout can lead to jitteriness, increased heart rate, and even anxiety. Additionally, it can cause dehydration, which can be counterproductive to your fitness goals. If you enjoy a caffeine boost before exercising, opt for a moderate amount of coffee or tea, and avoid energy drinks or supplements with high caffeine content.

4. Neglecting Sleep:

Quality sleep is essential for recovery, muscle growth, and overall well-being. When you don't get enough rest, your body and mind may not be prepared for a demanding workout. Lack of sleep can lead to decreased coordination, reduced strength, and impaired decision-making during your exercise routine. Aim for 7-9 hours of quality sleep per night to ensure your body is well-rested and ready for your workouts.

5. Static Stretching:

Static stretching, where you hold a stretch in a stationary position for an extended period before your workout, can actually hinder your performance. It may temporarily decrease muscle strength and power, making your movements less efficient during exercise. Instead of static stretching, opt for dynamic stretches that involve movement and mimic the motions you'll perform during your workout. Dynamic stretching helps improve flexibility and prepares your muscles for action without compromising performance.


Your pre-workout routine plays a pivotal role in the effectiveness and safety of your exercise sessions. Avoiding these five worst things before you work out can help you maximize your performance, prevent injuries, and enhance your overall fitness experience. Remember to eat sensibly, stay hydrated, consume caffeine in moderation, get adequate sleep, and replace static stretching with dynamic stretches. By making these adjustments to your pre-workout routine, you'll be on the path to achieving your fitness goals with greater ease and success.

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