When you work full time, it’s easy to let exercise drop to the bottom of your to-do list. Anthony from Stet Sports offers us some great advice on how you can get more from your next workout session, so you can make the most of the time you do devote to exercise.
A workout is a session of vigorous exercise done to improve your fitness. Effective exercise will train your muscles in various ways to keep fit.
Personal trainers and fitness instructors can provide the ultimate motivation to kick off your routine. Of course, not everyone can afford a personal trainer. For fellow gym users, here are some useful tips for a more effective workout.
Minimise your workout time
The easiest way to pack more into your workout routine is to complete your session at a higher intensity for a shorter period. Your workout should be limited to 30-40 minutes, as after that duration, the effectiveness goes way down. You really don’t need that much time for a gym session. Focus on the quality, not quantity.
Water is essential for your body. Make it a habit to drink water throughout the day to keep yourself fully hydrated. Bring a bottle with you to drink before, during and after your session. Experts recommend drinking 2-3 cups of water before and after the workout, and half to 1 cup of water for every 20 minutes in the gym. These quantities should be adjusted based on your body weight and outside weather.
Carbs help your body function. While there are lots of people out there advocating low-carb diets, you’d better ensure your body has enough carb for essential energy needed to exercise. High-carb foods, such as bananas, are a good way to gain energy before a gym session.
For training, good form is essential. As a beginner, start slow with a lighter set of weights, so you can learn the proper form and techniques. As you get used to the training, slowly level up and lift more weight, while maintaining your hard-earned form. By this point, all the techniques should already be stored in your subconscious, so you’ll have the combination of correct form and heavy weights for an effective workout.
Push-ups strengthen upper body and abdominal muscles. Perform push-ups against unmovable objects like the edge of a kitchen countertop. Remember, maintain the correct form so that you could feel the strain in your muscle. Don’t cheat! Push-ups can be done anywhere, anytime, and are considered to be one of the most effective forms of exercise.
Great compound exercises include squats, deadlifts, lunges, bench presses and military presses. These exercises will ensure that your muscles work together. Instead of isolating your muscles with exercises such as bicep curls, you can maximize your time by doing compound exercises. Just remember, try to do every exercise in good form!
Balance while lifting
To get more out of your lifting, try standing up on one leg or using a Swiss exercise ball. By also focusing on your balance while you’re lifting, you will bring your core muscles into play. The exercise will enhance your overall body and give you a tougher exercise.
Pick a cardio routine you love
Select an exercise that you enjoy, such as running, swimming, hiking, biking, and rowing. If you are happy doing something, you’ll be more likely to stick to it for a longer time, and bother to spend more energy learning the ropes.
Give your muscles a break
Not having enough rest is a very basic mistake for gym goers to make. No matter how much you work out, eventually your gains will come to a halt if you don’t give your body the chance to recover. Overtraining can lead to exhaustion and cause a weight-loss plateau. Sometimes, it’s good to give your body a short break so your muscles can repair themselves and grow stronger.
If you are running on treadmill or using the gym exercise bike, enable the elevation mode. This will add weight to your training, so you get a tougher workout. Give yourself some time to adjust though; increase the elevation angle gradually until you feel comfortable.
A workout should be a fun activity that you enjoy and allows you to de-stress. As sweaty and tired as you may be, you’ll be happier knowing your body is healthier and your muscles are growing. Follow these tips for a more efficient and powerful workout.
This is the guest post from Anthony, a sport enthusiast and sports blogger at Stetsports.com – where he shares his experience doing outdoor sports and gym training.