7 Ways to Maximize Your Workouts

Workouts can take up a lot of time and energy, so it is only natural to want to make the most of each one. Many people have to fit their workouts in before or after work, or around family commitments. Because of this, it is important to make every second count.

Here are seven ways to maximize your workouts.

Create a Workout Plan

If you want a great workout, you need a great workout plan. Start your workout with what you plan to achieve in mind, and it will save you a lot of time and energy wandering around the gym wondering what machine to use next. Speak to the gym staff who can help you devise a great workout focusing on all the parts you want to tone, strengthen, and lose weight from and set yourself SMART goals to achieve them.

If you are training for an event, follow a set plan that builds on your speed and endurance with training blocks and a taper period at the end of the plan. This ensures you increase your fitness slowly and safely, thus minimizing the chances of an injury striking when you least want one.

Change Your Workout Plan

If you have been using the same exercise plan for a while, then the chances are your body will have got used to it and it no longer works your muscles as hard. This is known as plateauing. It is important to change your exercise regime regularly so that you don’t get stuck in a rut, you work out different muscles, and you can get the most out of your workouts. This applies to cardio workouts as well as strength sessions.

Rather than doing the same thing every time you hit the gym or head out for a run, mix things up. For example, if you primarily do weights, add in some cardio, or try new workouts such as boxing or kettlebells. If you are a runner, add in an interval session once a week, and increase the length of one of your runs to boost endurance.

This type of approach uses different muscle groups and works different energy systems. It is the best way to ensure you keep building on your current level of fitness and avoid hitting a plateau.

Exercise Properly

It doesn’t matter how many reps you do, if you don’t do them right, then it is worse than not bothering at all. Incorrect exercise doesn’t work out the muscles you thought it did and you may even cause yourself an injury. Take the time to learn how to do the exercise properly by asking a trainer and practicing in the mirror at the gym. That way you are working the right muscles, avoiding injury, and maximizing your workout.

Runners can benefit from having their running form analyzed. Ask someone to video you as you run. Do you lean forward and stare at the ground? Are your arms flailing all over the place like an angry gorilla? Try and think about your form when you run, especially at the end of a long session when you are tired. This is where strength and conditioning workouts will come in handy, as poor running form is often linked to a weak core.

Pre-Workout

Your pre-workout routine can be as important as the effort you put in during your workout. For example, it is important to stretch so that you can warm your muscles up and get the best out of them. It loosens your joints and gets your heart pumping giving you a head-start to your workout and meaning that you are less likely to get injured and have to take time away from exercise to recover.

Put together a routine of dynamic stretching so you can warm up your muscles before your workout. Consider the type of exercise you are doing. For example, runners benefit from loosening up their calves, hamstrings, and quads, but also stretching the hip flexors and adductors too.

Be extra careful when you are exercising outdoors in cold weather, as cold muscles are far more susceptible to minor and major tears, which will massively disrupt your training goals, potentially for weeks or even months.

Stay Hydrated

Hydration is important, especially if your body is losing fluids through exercise. Sipping small amounts of water at regular intervals rather than gulping means that your body has time to absorb the water properly between each hydration break. You should avoid alcohol or caffeine if you are going to work out as these make you feel more dehydrated while you are exercising. Water is the best thing to drink at the gym. Bear in mind you’ll probably need to drink more when the weather is hot – waiting until you feel thirsty is not ideal.

Hydration is also important pre-workout. Make sure you drink plenty of water the day before a workout session or event. Being well hydrated will boost your workout or race performance.

Eat Properly

You are what you eat so make sure you eat plenty of fresh fruit and vegetables every day and avoid food that is high in sugar or saturated fat. In the same way that you would expect your car to run better on premium gas rather than lard or the sludgy bits at the bottom of the tank, you should expect the same of your body too.

To make sure you get the best nutrition for your workouts, use natural supplements to improve your performance. Some supplements aim to give you more muscle tone and less fatigue, as mentioned on turkesterone.com. This can improve your workout enormously.

Rest

Your body repairs and grows while you are resting, so if you want to maximize your workouts, you need to make sure you take days off too. If you overdo it your body will feel fatigued and won’t be able to work as hard. You are also more prone to injury if you overtrain.

Follow these seven tips if you want to maximize your workouts and get stronger, fitter, and healthier.

This article does not necessarily reflect the opinions of the editors or management of EconoTimes