Getting more done in the same allotted time is part of many goals, even fitness goals. You can become more productive by making some changes in your workout. One example is using HIIT—high intensity interval training. It’s not an exercise but a way of doing any exercise. You alternate intensity throughout the workout, going from peak intensity and then back to a recovery pace, then back to peak intensity again. You need 150 to 300 minutes of moderate exercise weekly but only 75 to 150 minutes of intense workouts. You can’t maintain a high intensity for long. Alternating intensity allows you to do that.
Have a workout plan.
When you use a trainer or online workouts, they provide the plan. You’ll get to work immediately without wasting time deciding what to do next. There’s no indecision or waiting when you know what to do next. Waiting too long between workouts due to indecision allows your heart rate to drop, making the workout less efficient. If you have a written plan that uses gym equipment, if the next machine is in use, skip it and return later when it’s empty.
Include warm-up and cool-down exercises.
Warm-up exercises are stretches. They involve moving your body in a similar way as your workout entails. Unlike cool-down or static stretching that you do after you workout, they’re dynamic stretches. Dynamic stretching continuously moves through different stretches, while static stretching is stretch and hold, like toe touching. Squat-to-heel-raise, jumping jacks, and walking lunges are examples of dynamic stretches. They slowly increase your heart rate and body temperature and promote blood flow and oxygen to the muscles. They increase your range of motion, decreasing the risk of injury. All these things help optimize your performance so you increase benefits from your exercise session.
Do strength training or add weight to cardio workouts.
If you’re doing cardio, wearing ankle weights and wrist weights can increase the calories you burn. Holding dumbbells while doing lunges or squats increases difficulty and provides more benefits. Don’t forget to include strength training in your workout program. Strength training builds muscle tissue as it burns fat. The more muscle tissue you have, the higher your metabolism is. It also can help prevent osteoporosis, lower your blood pressure, improve your mood, and make you less prone to injury.
- Do compound exercises that use more muscles and joints, such as squats or lunges. If your exercise only targets one muscle group, like bicep curls, they won’t build as many muscles or burn as many calories.
- Have a cup of coffee a half hour before working out. Caffeine in coffee can boost your energy level by stimulating your nervous system. You’ll have more energy and enjoy the workout more.
- Plan your workout for a time when you won’t get interruptions. Turn your phone on airplane mode if you must have it with you.
- Track your workout. Track the number of sets and reps you do each session. You can also track how easy or difficult they were to do. That helps you make necessary modifications to your program.
For more information, contact us today at Reggie C. Fitness