Getting to the gym everyday is a tough job in itself. No one actually likes spending hours at the gym to get in shape. Are you struggling to get the most out of your workouts? Are you confused about which workouts to choose? Given below are tips that will transform a good workout into a great workout.
As with any exercise program, it is good to seek the advice of your medical specialist before you start off. It is important to know that you are medically in a fit condition to start a workout program. Any exercise program works best when you start slowly, allow your body to adjust to the routine, and then increase the tempo.
If you want to maximize the effectiveness of your workouts, you do not need more than 30 to 40 minutes at the gym, few times a week! Here’s how you get to see better results all the while spending less time at the gym.
- Benefits to your body aren’t just as great after the first 30 to 40 minutes of exercise at the gym. Lower intensity workouts for that duration are not as effective as shorter bursts of high intensity workouts.
- If you are doing high intensity workouts, such as running or cycling, ensure that you build up your endurance for at least a month before you attempt anything more intense. If your stamina is in place, stepping up the intensity of the workout increases the effectiveness of the workout.
- If you are into weight training, focus on the form and technique. Exercise trauma due to wrong posture and movement decreases the effectiveness of the workout. Breathing right is another important aspect of weight training. You should exhale when you exert your muscles and inhale when you let go. Rest for at least 48 hours between exercise bouts for the muscle to repair and recuperate. Increase the weights gradually.
- It is a good idea to warm up before a workout. It is important to stretch your muscles before a workout. This increases the effectiveness of the workout.
- Ensure that your bigger muscles are worked out before the smaller ones. They provide support to the smaller muscles and improve the results of the workout.
- If you are into cardio exercises as well, perform it after your strength training. You will feel less comfortable to perform the exercises in a sweat-soaked shirt. To increase effectiveness, pick a cardio routine that you like to do – treadmill, stair stepper, elliptical machine, etc. Exercise to music that you like. It is a good idea to do the cardio workout on an empty stomach. Your fat stores are more easily accessed at these times. Ensure that your cardio workout session runs for a minimum of 20 minutes. If done for too long, say over 45 minutes, then you stand the chance of losing muscle tissue owing to the action of cortisol hormone. Adjust your body to a particular pace before stepping up. Eventually aim for the burning heart rate pace which is 220 – (your age) x 0.75. Fat-burning supplements are purportedly most effective when taken half an hour before the cardio workout and when taken with caffeine. Include biking or cardio sessions on hilly terrain. This increases stamina and pace over time.
- Your ab workouts are obviously not effective if you don’t feel your muscles pulling. If you know which muscle to stretch and which to strengthen, the workout is more effective. Many a time the exercises overwork your six pack but the transverse muscles are grossly ignored. Muscle imbalances lead eventually to joint dysfunction, pain and eventually chronic injury. Tonic muscles like the hip flexor help to maintain posture and work most of the time. They become shortened if you do not stretch them. Your phasic muscles can become elongated and weak. They should be specifically strengthened for effective workouts. Another tip that can help is that your tonic muscles need to be stretched before strengthening the weakened muscles.
- Food with correct nutritive value is essential for getting the maximum out of your workouts. Proteins are required for building muscles. If you are not paying enough attention to this aspect, the rebuilding and repair of muscles may not happen as quickly as you want it and you may not get the most out of your workout. Both strength training and cardio workouts have muscle tears that need to heal and repair fast. Intake of lean protein in the form of whey and soy protein shakes or powders is recommended. Keep your body sufficiently hydrated before during and after the workout by drinking water. Do not drink water just before the workout. It is more effective if you drink water at regular intervals throughout the day. Carbohydrates are required for the spurts of energy that high-intensity workouts require. Banana is a great source of low fiber high glycemic index carbohydrate food that suits intense workouts well.
- You can maximize your benefits by working on multiple muscle groups instead of a single muscle. A few exercises may enable you to work out your entire body in a short span of time. Squats, lunges, push-ups, etc., are such exercises.
- Trying to balance yourself while doing the exercise makes it more effective. For example, do the weightlifting while standing up rather than when sitting down. The core muscles also get involved. Alternately, you can try some exercises while standing on one leg or while sitting on a Swiss ball.
To sum it all up, these tips for maximizing the effects of a workout work well if you are a starter or well into cardio and weight training. If you are taking into account all these tips, 4 days of high-intensity training a week will help you get a super-effective workout.
