Working out and staying in shape is an ongoing process. Whether in the gym, outdoors or at home, being active is a key part of being healthy. However,there are some steps we can take to make to get the most out of our workouts and make them more efficient. Are you basically doing the same workout every time? Our body adjusts to whatever we do so continuously doing the same cardio and strength workouts becomes less of a challenge and can lead to a plateau over time. Plus, it can boring doing the same routine over and over. Maybe you want to switch things up but you just don’t know how? Well you have come to the right place! There are so many options that can spice up your workout which will not only will improve your results but also will make your workouts more exciting and new.
Here are six ways to make you workout more effective:
Have a plan: Each day you workout you should have a set plan in your head or written down on what you will do for that session. This allows you to avoid walking around aimlessly adding more time to your workout. This actually makes your session less efficient since you are letting your heart rate go down. Having a set plan and a backup will give you the chance to have the best possible workout and get you on the right track.
Strength Training: If you’ve steered clear of the weight room in the past, now’s the time to get familiar with strength training. Having strong muscles can help prevent injury and help you move better in day-to-day life, whether you’re lifting a moving box or climbing stairs.
Although cardio is important, you should never avoid lifting some weights. Adding in weights gives your muscles an extra challenge and allows you to gain muscle and become strong! If you feel like you’ve mastered moves like basic squats and lunges, try holding a set of dumbbells or a medicine ball to make these types of bodyweight moves more challenging and effective. Strength training for general fitness is recommended at least 2-3 times per week.
Connect with your muscles: It can be very easy to mindlessly do a workout but that actually puts you at a disadvantage. Thinking about the muscles you are working and training is a great way to make your workouts more effective. Chatting with friends or getting caught up in people watching can be hard to avoid and makes you disassociate from your workout. Try as hard as you can to really focus on every muscle to get the best results!
Cardio Workouts: Depending on your goal, guidelines recommend moderate exercise five or more days a week or intense cardio three days a week to improve your health. .If you're a beginner, you might start with a workout of 15 to 20 minutes. If you're doing steady cardio, such as jogginhg getting on a cardio machine, you might exercise for 30 to 60 minutes. If you're doing interval training and working at a very high intensity, your workout will be shorter, around 20 to 30 minutes.
Change The Equipment or Surroundings: If you always run on a treadmill, try an elliptical machine or row machine. Each one focuses on a different muscle group. Another option is to try an in-person or online workout class or play a sport. With summer coming, we can add in some water sports, swimming or even kayaking.
Get FITT: FITT stands for frequency, intensity, time, and type. Frequency is how often you exercise. It usually depends on the type of workout you do, your fitness level and goals.
Intensity has to do with how hard you work during exercise. Time is how long your exercise sessions last. Type is the actual exercise you are doing. It is important to change up these variable. For instance, maybe you walk 45 minutes one day, lift weights the next, and do a HIIT (high intensity interval training) cardio workout on the bike for 25 minutes on the third day.
Finally, change up who you work out with. If you always exericse alone, try working out with a friend or partner. Sometimes it can spice things up and add one important ingredient to your plan - fun!