Seven Ways to Get the Most Out of Your Workouts
It’s that time again—new year, new goals. But do you find
that you set the same “new goal” every year? Why do you start of strong on your
way to your fitness goals, but by May stop seeing results? Even though you are
working out, it could be the way you’re working out that limits the progress
you see. Try the tips below to get the most out of your fitness routine this
year.
1. Choose
workouts that use natural motions like walking, running, jumping, balancing, crawling,
climbing, swimming, lifting, carrying, throwing, and catching. These movements
usually work the whole body and also help you work on coordination. Not only
that, but these are all movements you might use in your everyday life.
Practicing them in your daily workout means less chance of injury when you have
to lift a heavy couch, crawl under the table to retrieve a lost toy, or even
play catch with your kids.
2. Use
short periods of intense exercise, rather than long periods of moderate
exercise. Intense, plyometric exercises burn more calories than longer
sustained workouts. Plus, I’m sure you could use a little more time in your
day. You’ll see better results with 30 minutes of nonstop exercise than an hour
of moderate exercise, and you’ll add an extra 30 minutes to your day!
3. Minimize
breaks and down time. We’ve all seen those people at the gym who seem like they
are there to socialize instead of to work out. It’s not enough to go to the
gym. You could stand around and talk in your backyard. When you workout,
whether at the gym or at home, do so with a plan and a time frame. You only
have so many minutes in the day to workout, you want to get the most out of
each and every minute.
4. Incorporate
strength training. Many people think that cardio is the most important and most
effective exercise. While cardio is important, you need a blend of cardio and
strength training to get the best results. Straining gets your heart rate up,
burns calories, and develops lean muscle mass. Building muscle means they are able
to work all day, burning more calories even when you aren’t working out.
5. Drink
water. It’s important to stay hydrated throughout your day, especially when
you’re working out. Avoid sports drinks that are full of sugar and empty
calories. If you miss the boost that those drinks give you during your workout,
try eating a healthy snack or small breakfast about 45 minutes before you work
out.
6. Incorporate
a variety of exercises. If you’ve been jogging several times a week for years,
running a few miles might be really easy for you, but then you pick up your
toddler and pull a back muscle. You might lift weights at the gym every day,
but can’t keep up with your dog when you take him out for a walk. Our bodies
become accustomed to the movements we do all the time, so doing the same
exercises every day becomes less effective over time. By mixing it up you force
your body to work harder and therefore burn more calories. Not only that, it
will keep things interesting so you don’t get bored with your workout.
7. Workout
with a partner. Not many people can motivate themselves to work their hardest
each and every time. Working out with a friend will hold you accountable—you’ll
have to show up at the gym when you say you’ll be there—and also makes you work
harder, sometimes without realizing it. Who doesn’t love a healthy sense of
competition?
8. Contributed
by Solomon Brenner head instructor for Action Karate and Zen fitness. Question
please call 1-888-99-SHARK
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