6 Ways To Maximize Your Workout Results
Are you a busy bee? Don’t have much time to exercise? You need not worry even if you can allot just 15 mins for working out. Here are some tips that will help in maximizing your workout results.
1) Chalk out your workout plan
Most people at the gym just roam around the floor thinking what to do next. This is a sign if inefficiency and it reduces the quality of your workout. It would be better if you can just jot down the exercises and time before heading to the gym and of course carry the schedule with you. This will save a lot of time that you would otherwise spend at the gym for decision making.
2) Do warming-up exercises on your way to the gym
Generally, a warm-up comprises of 5 to 10 mins of low to moderate moves that involve large muscle groups. If your gym is far away from home, park your car at a distance from the gym and jog your way to your destination. If you happen to use public transport, get off the bus a few stops earlier and just jog to the gym. You will reach already warmed up so you can save time.
3) Refer your library of exercises
Even after chalking out your workout, it is advisable to have a back-up plan. When your equipment at the gym is occupied you can refer to your library of exercises so that you get something to do. Now, you may ask how to build your library. Well, do online research, by-heart moves from fitness classes or read lots of fitness books. You can save exercise steps on your smart phone too!
4) Rest periods should be monitored
Most of those who workout, rest too long between sets. They head to the water cooler and start chatting with friends. This is not the right thing to do. It would be better if you use a stop watch or the gym clock and limit your rest period to 30-45 secs. As soon as the time is up you should get back onto your next set of exercise. It would be better if you incorporate ‘active rest’ exercises in your regime that keep you moving but don’t require a lot of energy. For ‘active rest’ moves you can resort to core exercises.
5) Do intervals
Experts say that you can do intervals if you have been doing cardio thrice a week for at least 6 weeks. Intervals increase physical fitness and cardiovascular stress along with shortening the time you spend on the machines. It is suggested that you do aerobic intervals of 3 minutes at slightly higher intensities (by increasing speeds, grades and resistances) followed by a min and a half of regular level workout. Repeat the same 4 to 5 times.
6) Your diet should be healthy
In order to maximize your workout, you need to maximize your nutrition. It is recommended that you take protein/carbs rich food 60 to 90 mins before your workout and another meal rich in protein/carbs within 30 mins of your workout to maximize your recovery. As a pre-workout snack you can have a scoop of protein powder in milk with a piece of toast and after your workout you can have a scoop of protein powder with orange juice. This is required because you need to replenish energy stores and rebuild the muscles you broke down while working out. You need to experiment and find the foods that make you feel strong and energetic afterwards.
Did you find these ways to maximize your workout results useful?
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