Getting more from your workout is down to making it more effective. So, luckily for you we have a number of tips to help you do just that
- Have a 30 to 40 Minute Workout Limit
Some people to believe that in order to get a lot of their workouts they need to spend a lot of time at the gym. However, the truth is that you can get an effective workout in 30 to 40 minutes. The benefit of working out longer than that is not that great. In order to last longer, you have to reduce the intensity of your workout, which means you’re working out too much. It’s better to do a high-intensity workout for a shorter period of time.
- Do a High-Intensity Workout
When you’re first starting out with exercise, you need to take it slow. For example, if you’ve just started cycling or running, you want to build up your endurance for at least a month before trying to do anything intense. That means you have to work out at a level that will allow you to talk without running out of breath. However, once you have your base endurance, you can step up the intensity which will make your workout more effective.
- Make Sure You’re Getting Enough Protein
Many people neglect to monitor their protein levels. Protein is needed by your body in order to rebuild your muscles. Without protein, you’re not going to get as much as you should from your cardio and strength workouts. You can get the protein you need in a soy or whey protein shake.
Workouts have been shown to help people get a lot more from their workouts. In fact, according to the Guardian it can increase performance by 15%. Needless to say using the right sort of workout music is the key to success.
- Drink Water
Your body needs water, so you should drink enough to stay hydrated during the day. It can take a few hours for your body to absorb water, so you can’t just start drinking before your workout. You need to make drinking water throughout the day into a daily habit.
- Don’t Cut Out Carbs
Although some people are following the low-carb craze, you should not. Remember, carbs are the body’s main fuel source. If you’re doing intense workouts, you need carbs or you’ll lack the energy needed to maintain that intensity. If you have a shake, include carbs, such as a banana, a low fiber/high glycemic carbohydrate, which is perfect for getting through your workout.
- Do Slow Lifting
Many people lift weights by slowly contracting their muscles and then quickly releasing them. However, it’s more effective to lift slowly a 5-second count, in each direction. This will maximize your training efficiency.
- Lift Heavier Weights
When you’re starting out, you want to use lower weights so that you can focus on building proper form. However, once you’ve perfected form, you should try to lift the heaviest weights that you can, while still maintaining good form. Never sacrifice form for a heavier weight, that’s ineffective. With a heavy weight and good form, you’ll get better results from your training in less time.
- A Shake Before and After the Workout
The best time to take a protein/carb shake is right before your workout and just after. By taking it before your workout, you increase the flow of amino acids to your muscles. This gives the muscles the building blocks needed during training. After the workout, the shake will stimulate muscle growth. You can also take a small carb/protein meal, 60 to 90 minutes after your workout or eat a meal replacement bar.