11 Ways To Pump Yourself Up Before A Workout
Getting in an awesome workout has much to do with your mindset. If you are feeling excited and motivated to sweat it out, you'll likely perform better and reap more post-workout benefits. Thus, pumping yourself up before a workout can make you feel more confident, agile and driven to get down to business and start making real progress.
As a certified health coach, I work with clients on finding forms of exercise that make them feel happy and energized each day, as results are more likely to be achieved when the activity feels less like a chore and more like an enjoyable activity to instantly boost their day. I've seen my clients drawn towards running, cardio classes, such as spin, kettlebell work and kickboxing, likely due to the "group" and positivity aspect of such classes, yoga and Pilates. Whether there's a desire for high intensity or low, and whether the goal is to achieve weight loss, strength, relaxation or health prevention, or all of the above, there's something for everyone. Here are eleven ways to pump yourself up before a workout, so you can stick with it for the long haul and get back to feeling fabulous and fit every day.
1. Listen To Music
Powering up a playlist that fits the vibe of your workout of choice can help you feel more empowered to hit the gym. According to Darin Hulslander, Nutrition Coach in an email to Bustle, "studies suggest listening to music at 140-160 beats per minute both prior to and during a workout can increase workout productivity and intensity by up to 15 percent in a workout."
2. Change Right Before Heading Out
Changing your clothes right before heading out for your fitness endeavor can be a great way to enjoy that instant boost and motivating energy, without allowing for the chance to sit around, feel tired and back out, advises running coach and personal trainer Susie Lemmer in an interview with Bustle. "it will condition you to get in the mood that now is the time to work," she adds.
3. Establish A Routine
If you can into a steady routine, your body will be more primed to get excited over working out, as though it has become its natural inclination at that moment in the day, says Lemmer. "Establish a routine and then get going to get that heart rate up," she adds. She also notes that creating the routine is "always the hardest part."
4. Don't Be Afraid To Act A Little Silly
No matter if you want your whole workout to be filled with crazy, high-energy dance moves (Zumba class, perhaps?) or just as a way to instantly boost energy and excitement to get out the door, but Lemmer says, "put on that music, dance around like a maniac, and do whatever gets you moving." Stepping outside your comfort zone or being silly (in private or public!) can energize you.
5. Have Omega 3's
According to Hunter Pechin, Brand Manager at Health Warrior, over email with me, Omega-3s have been shown to augment blood flow to muscles during exercise," which can help ease tension and allow the muscles to relax and be less inflamed. This can help you stay more motivated to workout and have better endurance. Rich sources include salmon, nuts, olive oil and chia seeds.
6. Use Visualization
I always encourage this method with clients, and even family and friends when they tell me about a goal they are hoping to pursue. Closing your eyes and picturing how you will feel either working out or after you're finished can help motivate you to get moving. Close your eyes, picture yourself being awesome and fit, and maybe even beating your own personal record.
7. Check Your Latest Stats
According to fitness model Jen Jewell, in interview with Bodybuilding.com, tracking your progress, either through journaling and recording of stats or through progress photos can be a great way to keep up motivation when trying to attain a fitness goal. If you see how well you are improving, you'll be more inclined to stick with it!
8. Workout With A Buddy
According to a study at The University of Southern California, and mentioned in an article on Shape Magazine, exercisers who worked out with a buddy were found to enjoy the activity more. Plus, a study in International Journal of Stress Management found that people who worked out with partners were also less stressed. So, grab a friend and hit a class together!
9. Consider Extrinsic Rewards
According to the American Council on Exercise, intrinsic and extrinsic reward systems can be more or less available in different people. If you don't feel you have that intrinsic motivation, perhaps adding in an external reward could help pump you up. If it's a favorite treat, a new shirt at the end of two weeks of gym work, or a glass of red wine to unwind that evening, you do you.
10. Say Positive Self-Mantras
According to Michelle Cederberg, MKin, BA Psych, on her blog, using positive self-talk can help boost exercise motivation and can help get your feet moving out the door and ready to get to action. Say things like, "I got this. I am awesome," or "You can do this. Keep moving, just keep moving." Whatever brings you up will do!
11. Have Beet Juice Before
According to a study at the University of Exerter's School of Sport and Health Sciences, experts believe that beet juice might boost endurance and help supply energize for a great workout ahead. Having a shot or two of beet juice prior to exercising could be just what you need to get in the mindset and know that your endurance will be strong.
No matter what exercise you choose to do, fitting in a great workout is definitely possible when you are in an excited, energized mindset and ready to take action. Boost your mood and energy levels before hitting the gym in order to reap major health benefits.
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