For those individuals who are not trained yet, all exercises are beneficial. Implementing the normal routine in your life can be helpful to get stronger, lose weight, reduce health problems, reduce stress and boost energy. There are different people who don’t know about making the most of it. Here are the ways to optimize your exercise benefits –
Make a Quality Routine
Schedule Your Exercise
Before hitting the gym, you have to schedule your workout. According to the amount of time you can make, you need to decide what activities you should rely on. By finding it out, you can stop wasting time deciding what to do.
Don’t go for a Routine you are not ready for
When it comes to being stronger, don’t expect your body to work far beyond your capacity. A lot of people are too motivated and overconfident to work out every day with their untrained body. Instead, you have to start with something more realistic. For example, you can start with 3-4 days a week or around 150 minutes a week to perform the moderate activity. To lose weight, work up around 300 minutes of moderate exercise a week.
Warming up the body before the workout can improve the blood flow and bring fluids to the joints. If you are going to do an activity, be sure to warm your muscles up to avoid injury. When you have warmed up properly, the chances of injury can be reduced and you can enhance the performance of your muscles. This routine can be helpful to warm up your body.
Don’t Do Overtraining
Training until you drop is performed when you push your muscles forcefully until the fail, for example, running until you fall. Some casual exercisers consider it as a good idea as it pushes your muscles to the optimum level. But there is no solid evidence that training until failure can improve muscle growth. Actually, it damages your muscles badly and hurt your growth.
Make Changes to Your Routine
You may get bored with your common routine and you will want to change your movement. Changing your routine within every few weeks is vital to stay fit.
Stretch after Workout
You should plan to spend around 15 to 20 minutes to cool your body down and stretch when the workout is done. Stretching can be helpful to make your muscles flexible and pliable. It can be helpful in subsequent workouts in order to push your muscles a little bit. Be sure to allot time to this important step or you may skip it when you feel rushed.
Be Sure to Stay Hydrated
You will have to ensure that you are hydrated well, after and during your workout. Drink at least 16 Oz. of water after your workout in every 20 minutes of exercise.
Keep Your Progress on Track
You have to stay committed to exercise daily to keep track on your progress every day. You may carry a notebook with your clothes to keep track for the duration of your jog and number of repetitions you are capable of doing. You can also keep track on your diet and various factors which impact your health and exercise.
Try Intense Interval Training
The HIIT or high-intensity interval training provides a lot of amazing benefits to improve the rate of muscle building and fat burning, as well as cardiovascular health. It is one of the important methods for fat loss and it can also be included at the end of weight lifting workout to improve the utilization of calorie. It promotes improvements in blood pressure, cholesterol profiles, insulin sensitivity, blood pressure, weight management and fat loss around the abdomen.
First, Achieve a Basic Fitness Level
To start with HIIT workout, you first need to get your body in a perfect shape. If you are not physically fit and activity, you may develop the risk of coronary disease in high-intensity workouts and it can lead to heart attack. You need to exercise every 20 to 60 minutes each session for few weeks. It will improve your heart health and muscle density before starting with HIIT workout.
High-Intensity Biking, Running or Swimming
This strategy can help you alternate between light and hard exercise in a short interval. You can bike or sprint as hard as possible. You need to breathe hard and try to reach at least 85% of heart rate. For one minute, switch to low-intensity workouts like jogging or walking. Reach around 40% of heart rate. Repeat it around 10 times in one session. Perform HIIT workout at least 3 times in a week.
Plan 6 to 8 Exercises
Work several groups of muscles in a workout. Combine your exercises to work your legs, arms and core muscles. Be sure not to exceed total workout time by 30 minutes. It can be considered as interval training in the form of weight lifting. It is very beneficial to incorporate cardio exercise when you perform the weight-lifting exercise. Try plank-ups, burpees, kettlebell swings, tuck jumps and twisting pushups.
Spring Interval Training
It combines 4-minute recovery and 30-second high-intensity workout intervals. Sprint for at least 30 seconds and jog for 4 minutes at a comfortable pace. Repeat the sets for 3 to 5 times for your overall workout.
Ramp up Your Exercise
Set a Goal
Find out how you want to improve. For instance, you can train for 10K run or lift more weight. You don’t want to feel winded while climbing stairs. Stay motivated by writing your goals up. You need to set goals for the short term so they can easily be obtained.
Find Ways to Improve Performance
There are different ways to improve how to exercise, such as increased endurance, muscle strength, agility and even more. Combine various types of workout in order to push yourself.
Know Your Progress
In order to make the most of your workout benefits, you have to improve the effort to give in your workout. You need to understand your current progress. Then you can track your progress and assess your current level. You can run a mile and note it down. Find out how many reps you are capable of doing and weighting you can lift.