Nobody hits the gym hoping for just some so-so results. You visit gyms wanting to get 100% out of your workout sessions.
Fortunately, there are some ways on how to make the most out of your workout, including the following:
Plan Your Meals Around Your Workout
Did you know that thoughtful meal planning can ensure that your workout will be effective? For instance, if you’re planning to exercise in the morning, never eat an extremely late dinner. Although you can take some pre workout alternatives to level up your workout session, having a late dinner will make it more difficult for your body to digest on time and you could feel sluggish once you wake up in the morning.
The best thing that you should do is to take some time to prepare or set your breakfast for the next morning. This way, you won’t waste your energy or time deciding what to make. Then, ensure that you eat a light breakfast to give your body the fuel it needs during a workout.
Take note that for you to perform well, the body requires the right fuel at the right times, so you must make it easier on your body rather than working against it.
Have A Workout Plan
A great way to maximize your exercise routine is to stick with a consistent plan. Instead of doing a week’s worth of exercise during weekends, try to schedule 30 minutes daily for your workout. The half-hour doesn’t even have to be the same routine all the time.
It’s also a great idea to break it up to two 15-minute workout sessions. Out-of-the-gym activities such as taking the stairs, raking leaves, or walking the dog all count as exercise.
Vary The Exercises
You want to stick with a consistent schedule for your workout, but it’s also a great idea to change up the exercises you’re doing. Repetitive motion can wear down and stress the joints and muscles, making you more susceptible to injury.
To avoid it, rather than doing the same exercises, alternating and switching it up with something different for one or two days allows you to engage some sets of muscles.
Do Proper Warm-Up And Cool-Down
Everybody is guilty of going to the gym without doing proper warm-up and cool-down. Although schedules are different, there are days when time is quite tight and warm-up or cool-down might not be on your priority list. But there are ways on how to do a short warm-up and cool-down. For instance, you can shorten your main workout by 10 minutes to do warm-up and cool-down exercises.
Warm-up exercises are crucial to improve your mobility, avoid injuries, and increase your range of motion. On the contrary, stretching and cool-down reduces soreness, improves your recovery, and cools down your body temperature while helping you regulate your heart rate.
So, before planning your workout schedule, make sure to spend some time doing warm-up and cool-down exercises before and after your workout session. This way, you can get the most out of your regular workout in the long run.
Don’t Forget To Rest And Fuel Up
Not all people have time for mediocre workouts. If you’re tired before your workout has started, it’s best to take a rest to avoid getting injured. Besides, the gym won’t go anywhere and your body will surely be grateful for exercise recovery.
The same goes when it comes to fueling your body for workout sessions. If you aren’t used to training without eating or your mind can’t focus on anything but your favorite meals, keep in mind that it’s your body’s way of telling you that it requires sustenance.
Make sure to follow and listen to such cues. By doing so, odds are, you’ll have better endurance, more energy, and a more positive attitude to your workout session.
Learn Proper Breathing Techniques
More often than not, you’re focused on the exercises and don’t pay attention to your breathing. Remember that inhaling releases energy, brings oxygen into your blood, and keeps things running smoothly.
With this in mind, there’s no way you could use the full potential of your muscles if your breathing is shallow or you’re out of breath and holding your breath. Thus, learning when and how to exhale and inhale prevents injury, improves your strength, improves recovery, and helps with balance.
Each workout uses breathing techniques in various ways, so learning the right one for your training session is essential to get the most out of it. Ask a teacher or a trainer to show how you can do it and change your workout session completely.
Track Your Progress
Doing the same workout day after day will definitely lead to a training plateau, which is a place where progress may come to a screeching halt.
A great way to avoid any possible roadblocks is to keep a workout journal. However, rather than juicy gossip, jot down the exercises, reps, sets, and weights you used during every training session. After that, use such notes to make new workouts that are more challenging than your previous sessions.
Losing only two percent of your bodily fluids can make your workout session feel harder, reduce your body’s ability to recover after leaving the gym, and lessen your workout performance. So, make sure to hydrate yourself before and during your workout to replace the fluids you lose.
Get A Massage
A post-workout massage can do more than just making you feel good. It also influences the genes in your muscle cells to reduce inflammation and boost your mitochondria, which can make a difference in your recovery and level up your exercise.
It’s also crucial to note that during a workout, your muscles don’t get fitter. They do so between your workout as they adapt and recover to exercise. That’s why a massage can be of great help in the process.
Staying and getting in shape can be challenging for many people. There’s more information out there informing you about the perfect schedule, diet, and exercise for a fit and healthy body.
However, the truth is, listening to your body and taking care of yourself is more essential than a miracle cure. In this way, you’ll get better results when you consider the above tips as you make the most out of your workout.