People work out and go for personal training for different reasons. Some want to get a toned body, some want to build muscles or others work out for recovery and rehabilitation. So you’re one of those that want to work out to become fitter, stronger, leaner, and to look better. You’ve been hitting the gym consistently and spending hours each time. Sadly, you don’t see any obvious results. It may be because you haven’t been maximizing your workouts. Read on to find out how you can maximize your workouts each time, and get the most out of every session!
However, before we start, there are a few important things to take note of.
- These are just some tips that have worked for some, and may not be suitable for everyone. Every individual body type is different, and so are their bodies ’ needs.
- The following tips are also based on the assumption that you’ve already been working out, and are seeking to improve. If you are a beginner, do take note that some of these tips result in an intense workout routine, and maybe something that your body isn’t ready for yet.
- If you have any pre-existing condition or injury, make sure to check in with your doctor or a certified trainer before embarking on the workout routines alone.
- Make sure to start out slow so that your body has ample time to adapt to the workout routine.
Now that you have a heads up, here’s how you can maximize your workouts!
Keeping it between 30 to 40 minutes at max
A common misconception that people have is that the longer you work out, the more your body benefits. That is untrue. In fact, your body does not benefit much once you work out past 40 minutes. You should keep your workouts short but effective, making sure they don’t take more than 40 minutes to complete. If you want to exercise up to 40 minutes, make sure to lower the intensity of your exercises. Sometimes, this also means that you are spending too much time working out. Instead, you can work out at a higher intensity for a shorter amount of time, which may benefit your body more.
Pace yourself
Everyone wants to get better quickly, but you should always remember to pace yourself. If you’re starting on a new routine or exercise, make sure not to jump too quickly into the intense repetitions. You should start slow, and then slowly work your way up. For exercises like cycling or running, you should build your endurance for at least a month before you get into something more intense. When you ride an electric bike, you can go for a leisurely pace or pedal harder. According to a study, electric bike users tend to exercise more because they spend longer time on their bikes and cover longer distances. See how you fare with your daily commute and then challenge yourself going to farther places. Once you’ve built endurance for any exercise, you can then up the intensity to improve the effectiveness of the workout.
Incorporate Exercise in Your Daily Routine
For busy people, finding time to work out can be challenging, but you don’t have to go to the gym or purposely perform a workout routine to exercise. Exercise can be any form of physical activity that gets your heart rate up. Incorporating moderate-intensity physical activities in your daily routine will help your reap more fitness benefits.
Instead of using the elevator, start taking the stairs in your office or apartment building. Or get down two stops away from your stop. If you have a bike, start riding your bike to work. If you live an hour or so away from your workplace, use a motorized bike to get to work on time then ride the bike manually when you go home. There are tons of ways to incorporate exercise into your daily routine.
Get plenty of water
This is super important, yet many people overlook this. It is extremely important for your body to be sufficiently hydrated so that it can work its best and make your workouts effective. This means that you should be getting plenty of water throughout the day, not just before and after a workout.
Get ample carbs and protein
This is another area where people often overlook. For protein, it is an extremely important nutrient that your body needs in order to rebuild muscles. Without sufficient protein to help your body recover, your workouts will not be effective no matter how hard you try. You can get your protein intake via meat, protein shakes, or wheat. For carbs, most people tend to make the mistake of cutting down on carbs when exercising for a nicer body. In fact, carbs are our body’s main source of fuel. For intense workouts, your body will need a sufficient amount of carbs in order to have energy for the routine. Make sure your body gets ample carbs and protein in order to maximize your workout routines.
Compound exercises
Instead of doing exercises that only focus on using one muscle, like the bicep curl, you can try to incorporate more compound exercises into your routine. Compound exercises are exercises that utilize multiple muscle groups at once. Such exercises will help to maximize your time at the gym, or time spent working out by getting a full-body workout. Examples of compound exercises include squats, lunges, deadlifts, pushups, dips, pullups, and more. Another benefit of compound exercises is that it simulates real-life movements. Isolation exercises only focus on one muscle, which is highly unlikely in our daily movements. On the other hand, compound movements that utilize multiple muscle groups help your muscles to work together just like in the real world.
Try something different
After you’ve been working out for a while, you may have a certain routine that has become your favorite. However, make sure to not get complacent and to change things up here and there. Make sure not to stick to the same workout routine for too long, as your body can get used to the stress level and intensity, losing its effectiveness. Make sure to alternate between some cardio exercises, like running or cycling. For strength training, you will have to mix up your routine every few weeks.
Keep a good form
This is pretty straightforward. Having a good form not only maximizes the effectiveness of your exercises, but it also prevents you from any injuries while working out. One set of exercises with good form will definitely benefit your body more than multiple sets of exercises with lousy or wobbly form.
Conclusion
Now that you know some of the tips on how to maximize your workouts, make sure to try them out the next time you hit the gym or workout at home. With the correct steps, you can spend less time and yet look and feel better than before. Do remember to take things slow, and not rush into heavier weights and more intense workouts right from the start. It can be damaging for your body and it’s better to pace yourself and slowly work your way up to more intense workout routines.
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