SQUEEZING THE MAXIMUM: 10 WAYS TO MAKE YOUR WORKOUT MORE EFFECTIVE
You sleep at least 8 hours a day, exclude fast food from your diet, and try to visit the gym regularly. The extra centimeters slowly melt away, and the muscles acquire a beautiful relief. The result is achieved slowly, but it is! Want to speed up the process?
As practice shows, following only basic recommendations is not enough to do fitness really effectively. To get the most out of your workouts, take note of our tips.
1. COMBINE AEROBIC AND STRENGTH EXERCISES
The importance of both types of exercise should not be underestimated. The former develop the endurance of the heart, blood vessels and the body as a whole, the latter – the strength of bone tissue and strength. Ideal balance: 60% of the workout is aerobic exercise, 40% is strength. At the same time, the latter are best performed at the beginning of the training, since they require more carbohydrate consumption.
2. DO NOT LOAD ALL MUSCLES IN ONE WORKOUT
Make a work plan outlining the days of the week and muscle groups that will be used on those days. For example, Monday: shoulders, back, abs; Tuesday: abs, back, biceps, triceps, etc. This approach allows you to effectively work out each group and gives you time to recover. At the same time, it is advisable to load the muscles of the back and abs at each workout.
3. WORK WITH A COACH
Your investment in a personal trainer pays off quickly. But if it is not possible to always work with a specialist, spend at least the first few weeks in individual training. You will assess your form, learn the basics of fitness and get a workout plan.
4. INCREASE THE LOAD
Muscles quickly adapt to the load: the exercises that recently wore you down may become ineffective today. Don’t get stuck in your comfort zone and look for new approaches to your workout. For example, do the usual exercises in reverse order.
5. REPLACE FAST CARBOHYDRATES WITH SLOW ONES
Fast carbohydrates, found in most sweets and fruits, soft wheat products and baked goods, provide us with energy for a couple of hours maximum, while slow carbohydrates provide 3-4 hours. Therefore, before training, it is better to have a snack with vegetables, unprocessed cereal porridge and other “energy” dishes.
6. EXERCISE IN THE MORNING
Especially if you want to lose weight. In the morning, the body burns more calories, and fitness energizes the whole day.
7. EXERCISE HARDER, BUT SLOWER
“Feel” every movement. The muscles are loaded more when you exercise slowly.
8. ACHIEVE MUSCLE BURNING
The burning sensation is a consequence of capillarization, which provides an increase in muscle mass. Strive for this feeling, but don’t overdo it. The pain that borders on the burning sensation will not lead to anything good.
9. WARM UP THE BODY AFTER EXERCISE
Go to the sauna or bath. If you don’t have enough time for such pleasure, take a hot bath. Deep heating will remove unnecessary substances from the body and quickly restore muscles.
10. KEEP YOUR GYM BAG FOLDED
This is an incredibly healthy habit. When all the things are assembled, the likelihood that Laziness will come up with an excuse not to train is much lower.
By following these simple tips, you will greatly increase your training efficiency. A personal trainer will give you more useful recommendations.