You should warm up for 5–10 minutes although this step is probably unnecessary.
However, if you’re doing heavy resistance training, then it’s a good idea because it keeps the blood coursing throughout the rest of your body, helping bring it back into action. When you do a light training session, which includes a high-intensity interval or jumping rope, then probably not. But the body wants carbs before you do anything. And you may not have the time to do it (or have the energy it takes).
But here’s the problem: If you warm up with a heavy resistance workout before eating pasta, pizza, or other carbs, you are likely to wind up having an upset tummy after the gym. The reason? Your pancreas needs time to break down carbs into sugar and this is what puts you into a fasted state in the first place. So, if you want to eat carbs to help give your digestion more time to work-out, then you need to warm up with a heavy class or workout first. Then do your workout, but don’t eat carbs until later.
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Now, this can take a little planning, but the general idea is that you can do this. And if you’re like me, it’s probably the best decision you’ll make when it comes to strength training. Not eating carbs until after you’ve done a heavy strength workout isn’t a myth. It’s a fact. And the good news is that it also works for almost all other forms of exercise. But there’s a good reason why, if you’re thinking of doing a heavy workout like that before you eat, you probably should.
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To keep the blood circulating throughout your body so that it can break down food into energy and start your body into high metabolic rate mode and also to help you recover better from the gym, which will help you perform better at your regular gym routine. So if you are going to do strength training first, then warming up with a heavy routine before you eat is probably right on track. But when you’re doing a light workout first, then eating, then you won’t always feel great.
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