The image of a perfect workout is mostly painted this way: an energetic display of speed or strength by someone who looks like a supermodel with taut skin and amazing form. It’s because the fitness world thrives in the overstated.
But a perfect workout routine doesn’t have to always be an active motion. Simple and soft routines also help make for a balanced workout routine. Think of it as a salad, variety is the watchword, it’s what turns on the crave for more.
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That’s what you want, right? At least to enjoy the process of working out, it’s no punishment after all. The following are key elements of a perfect workout to incorporate into your routines to drive the gains you desire, no matter what they are.
- Take Care of Your Tissues
Mind your muscles. They need a lot of care because they are what you strain and wear out. The whole process is literally you tearing up your muscles so they can grow again stronger. It’s therefore vital to ease them into workout routines by treating them when they are sore. A foam roll treatment, some massage and the like will do the trick.
- Warm Up Well
Our bodies are machines and need to work up to full speed as it were. It’s not a sign of weakness to start slow, on the contrary, it’s wisdom. A good warm-up mixing controlled dynamic and static stretches best suited for the workouts you have planned out will help you get more from your workouts. It also has the added advantage of reducing strains and injuries that are most often avoidable.
- Turn on your Core
Your core is the part of your body that includes your abdomen and the regions surrounding your lower back. Think of it as the mine from which your body gets the energy it uses for practically every other activity; walking, dancing, seating, sleeping etc. Even when you do routines for your chest, legs or back, you are engaging your core. It helps to better your form and drive your gains if you stay mindful of your core during workouts. Consciously engage it regardless of what exercise you may be trying.
- Move in every plane
Flexibility is an understated type of fitness, do not neglect it. What would you prefer; a jacked guy or a flexible jacked guy? The ability to freely engage various joints also gives range to your workout choice and increases functionality in everyday activities. Make sure to include movement and mobility exercises to your workout programs. Some fine examples are RDL’s, the world’s greatest stretch, and other alternating motions that work on balance and functionality.
- Use Every Weight Range
Hit small, medium and heavy weight sizes when working out. This puts the muscles through a wide array of tension, building tensile endurance and speeding the response rate of the muscles. The muscles can get bored too. Don’t stick with one weight size for too long, if you care about your gains, that is. Choose a day for light, another for heavy, another for endurance.
- Choose Multi-joint movement
Compound movements are without any argument more superior options for workout program as opposed to the concentration movements. Use them, a lot. Some examples are deadlifts, squats, Olympic lifts, clean and jerks, lunges, Bulgarian splits etc. As a beginner, you have no business doing isolation exercises like preacher curls. Leave that for people at an advanced fitness level. If you aren’t a rookie, you know to get stronger at compound movements to attain a new plain of fitness.
- Use more pull motions
Better your form and strength on pull motions like chin ups, bent over rows, etc. a lot of us need stretching of our fronts and strengthening of our backs. More Pull motions traditionally engage the back muscles, building strength and improving posture. It’s a great way to build a balanced body
Take some time at the end of the workout to do some static (slow and sustained) stretch. This will help reduce muscular tension and return muscles to their optimal length.
Keep to these principles and you will find your body respond to your efforts