Your Fitness

14 Tips for increasing your Workout Effectiveness

When it comes to exercise, you get out what you put in. So, when you devote a lot of work, you expect fabulous results. But, sometimes, the results of a workout are far from what was expected.
also, don't want to spend long hours at the gym to get better results. To get stronger, fitter, leaner without spending a larger portion of your time in the gym follow the following steps.
You may call this maximizing from your workout regime

  • Limit your workouts to 35-40 minutes. It is better to work out at a higher intensity for a shorter amount of time than to work out exhausted for a longer duration. After 49 minutes the body feels the fatigue and the workout is not highly intense.

  • Increase stamina. First increase your stamina before you actually get into the mode of high intensity exercise. When you are starting afresh at least builds your stamina for a month (by cycling or running on the treadmill); before you actually move on to weights.

  • Increase Protein intake. You must focus on a high protein diet intake as muscles need to rebuild. Egg white , Chicken breast,Spinach, Soy protein shakes are necessary to be part of your diet.
  • Drink Water to avoid dehydration.
    Have lots of water the entire day so as to be sure that your body receives adequate quantity of water. As it takes a couple of hours for your body to absorb the water, so you can't just drink right before exercise. Drink very little water while working out

  • Carbohydrates
    As carbohydrates is the main source of energy for our body , you need to ensure your diet plan has sufficient quantity of Carbs. For doing intense workouts you need carbohydrates or you won't have enough energy. Have bananas as they are great source of low fiber/high glycemic carbohydrates that you need for exercise.

  • Shakes before & after workout
    Try to take protein/carb shake before your workout and then just after it. Taking it before your workout increases the flow of amino acids to your muscles during training, giving them the building blocks they need. After the workout, the shake stimulates muscle growth. Also take a small protein/carb meal 60 to 90 minutes after a workout.

  • Slow lifting
    You are maximizing your workout by ensuring that your muscle contracts and then release with the same pace. This will also prevent any muscle tears due to faster release .

  • Heavier weight.
    Start with lower weights so you can focus on good form and once you've gotten your form down, it's best to lift the heaviest weights you can lift while still keeping good form.

  • Compound exercises
    Instead of isolating your muscles with exercises such as the bicep curl or kick-backs, you can maximize the time you spend in a workout by doing exercises that work out multiple muscle groups at once. With such a strategy you can you could get a full-body workout with just a few exercises. Example of such compound exercises are deadlifts, squats, pushups, bench presses, military presses, rows, pullups, dips etc.

  • Balance lifting
    Instead of having exercises where you're sitting down or holding on to something or otherwise stabilized, it's more effective to do them standing up, or on one leg, or on a Swiss exercise ball. These types of exercises force you to balance yourself while lifting, which brings your core muscles into play. This gives you a stronger overall body and allows you to lift more over time.

  • Cardio exercise
    Running, walking, swimming, biking, hiking, rowing, stairmaster, etc. Are some of the cardio exercises. You must make it a habit to spend at least 10 minutes on any one of these.

  • Mix up the exercise routine
    Don't stick to the same workout routine for too long, or your body will adjust to the stress level and you won't be getting an effective workout. For strength training, change your routine every few weeks. For cardio, it's best to cross train rather than, say, to run every time.

  • Circuits
    You must not do multiple sets of the same exercise without rest between the sets as this doesn't allow your muscles to recover. But instead of doing a set, resting, and then doing your second set, it's more effective to move on to multiple exercises in a circuit, so that you don't rest between exercises but do rest each muscle group. This will give you a good cardio workout while you do your strength training.

  • The ideal workout plan
    If you take all of these tips into account, the ideal plan would be to alternate 2-3 days of high-intensity strength training with 2-3 days of high-intensity cardio. You could get by with 4 days of exercise if you do them at high intensity.

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