There is no magic to exercise. What you put in is what you get back. However, not all workouts are made equal. Some are more efficient than others.
Even though you visit the gym regularly, it is possible that you may not be getting the maximum benefit from it. Here is a list of five tips you can quickly add to your program for the most effective workouts to help you look and feel your best.
Make Your Workout a Purposeful Routine
Establishing a workout plan is critical for achieving your fitness goals whenever you start training. Just like brushing your teeth, make your workouts a habit. To make it easy, allocated a specific time of the day for working out (with no interruption), and stick with it as long as possible.
To make your exercise more effective, make sure that you understand why you are working out. Is it to lose extra weight? Gain more muscle? Or just maintain your fitness level and feel good? This will ensure you maximize every opportunity to achieve your goal.
Always Warm Up and Cool Down
One of the major reasons why injuries frequently occur in the fitness community is the lack of proper warm-up. Warming up increases the body’s temperature gradually while oxygen being delivered to the muscles.
Hence, it reduces the chances of muscle injuries and helps maintain your mobility and flexibility. Start your workout by doing steady and slow to moderate paced cardio for about 10-15 minutes, followed by a couple of light-weight lifting sets for the same muscle to be exercised.
Switch Your Workouts
The same old-time routine can become tedious when done continuously over a long time. This applies to beginners and even seasoned life-long gym-goers. Ensure your training program is engaging by adding new exercises, varying the intensity, or even making the weights more challenging.
Furthermore, it is not recommended that you workout for too long. More is not necessarily better!
While some people tend to want to get more out of their workouts, the truth is after 45-60 minutes you do not achieve much. Instead, you only get fatigued by draining the glycogen stored in the muscle. It is more beneficial to work out at a higher intensity for a shorter period, which leads to the next tip.
Apply High-Intensity Interval Training (HIIT) to Your Program
What is not to love about HIIT? As the name suggests, this involves various intervals of high intensity, followed by low-intensity activities. The high-intensity strength training would be up to 40 minutes of circuit training, with little rest between exercises within a circuit, and a short rest between circuits.
One significant effect of HIIT is its ability to increase your metabolic rate for hours even after the workout. During HIIT workouts, the production of human growth hormone (HGH) is stimulated. This hormone increases the rate of metabolism, making HIIT one of the most effective workout techniques, especially for weight loss.
Get Enough Sleep
It is no surprise that lack of sleep could lead to many chronic health conditions such as diabetes and obesity. This could very well be related to the adverse side effects that limited sleep has on your fitness and metabolism.
With less sleep, you don’t only feel more fatigued, but your body sustains increased blood sugar levels and, hence, an insulin resistance that causes you to feel hungrier even when you are full. This may lead you to crave more junk and sugary foods.
Lastly,Planning and tweaking your workout routines are important keys to progress and to reap the maximum fitness benefits.