Remember when exercise was an integral part of your day – alongside eating breakfast, clocking into work or brushing your teeth? But somewhere along the way, sweaty and energetic workouts have given way to just going through the motions?
Reviving your workout routine takes preparation and dedication; even small adjustments can make a difference in results. Utilize these tips for making the most out of your exercise program.
Wear the Right Clothes
Though it may seem minor, clothing you wear when exercising can make a substantial impactful statement about who you are as an individual and enhance the quality of your workout experience. Wearing clothing that allows free and comfortable movement helps you focus on the workout itself and leave you feeling great at its completion.
Breathable fabrics can help you remain cool during a workout by drawing sweat away from your body and keeping you dry, especially in hotter environments where light colors reflect more sun rays. Furthermore, fabric that absorbs moisture quickly from your skin and dries quickly can ensure you remain comfortable without creating an unpleasant sweat odor during exercise sessions.
A pair of workout shoes that provide comfort and safety is also crucial. When selecting shoes made of flexible materials to allow for greater freedom of movement during exercise. Furthermore, consider wearing workout socks made with quick-drying fabrics so as to prevent blisters.
Supportive bras are essential for women looking to maximize their workout. Cotton T-shirts tend to absorb sweat, leaving you damp and clingy after exercise – in this instance it would be wiser to opt for workout-specific bras which offer adequate support.
An appropriate attire can motivate you to visit the gym more frequently. When wearing comfortable and attractive gym clothing, exercise will become easier to incorporate into your regular schedule. Keep workout gear separate from everyday attire so it can only be used specifically for workouts.
Blend Strength and Cardio Training
Integrating both cardio and strength training into one workout may seem counterintuitive, but this is one of the best ways to maximize your time at the gym. Cardio exercises are proven calorie burners while strength training strengthens and tones muscles; by combining these forms of training into one routine you can quickly burn more calories while toning muscles more effectively and see results faster.
At first, it’s essential to set clear goals. Do you aim to gain muscle or shed fat? Knowing exactly why you want to workout will determine how long and often you dedicate to this endeavor.
If your goal is weight loss, then switching out cardio workouts for strength training could be more effective. Conversely, increasing reps or using heavier weights might be necessary to build strength.
Those looking for assistance creating a balanced workout regimen should consult a personal trainer or search online. The American College of Sports Medicine (ACSM) suggests engaging in 150 minutes of moderate intensity activity per week plus two strength training workouts each month.
Be sure to add variety into your workout routine with various exercises and techniques periodically in order to keep things interesting and challenging for yourself. Switching out a traditional forward lunge with curtsy lunge can target neglected leg muscles while adding variety into your routine, or wood chops and 180 squat jumps could add variety while increasing calorie burn.
An effective way to mix up your workouts is to switch up their timing. Many people feel more motivated in the morning, making them more likely to stick with their fitness regime.
Foam Rolling
Foam rolling is an effective tool that allows your muscles and fascia to relax by breaking up knots of scar tissue (commonly referred to as knots) that form, shortening muscles and restrict mobility. Furthermore, it restores normal function while strengthening and increasing power output in strength-limited situations.
If you don’t incorporate foam rolling regularly into your workout regimen, you could be missing out on key benefits that could help you reach your fitness goals faster. Foam rolling reduces pain, improves flexibility and speeds recovery after training sessions.
Foam rolling should be performed daily to experience its maximum benefits; to do this effectively and target every major muscle group. But be cautious not to overdo it: for instance if targeting lower back pain specifically it would be wiser to focus on surrounding muscles (i.e. lats) instead.
Foam rolling can do more than reduce tension and improve muscle function; it also benefits your heart health by increasing blood flow, which in turn helps remove metabolic waste and improve circulation. Foam rollers should be used prior to exercising to warm up your body for the workout ahead.
Some people use foam rollers in an attempt to quickly compress soft tissues without ever actually compressing anything. Instead, take your time on tender spots by spending 20-30 seconds per tender spot and working slowly. It may take longer for tight muscles to relax – but with patience, the effort will pay off!
Get a Partner
People often struggle to maintain the discipline necessary to stick to a workout routine on their own, making excuses to skip sessions after a busy workweek or feeling intimidated by running. But having someone waiting for you at the gym can serve as motivation to show up and put in effort; they won’t allow excuses to slip, while holding you accountable when slip-ups occur.
Engaging a workout partner provides multiple advantages: someone to provide assistance when necessary and an extra push during exercises; often all it takes for performance to increase and reach new heights! Plus, having someone there can also be invaluable when it comes to improving form – they may notice when lunges are misaligning with one another or when too much weight is being used on bench presses!
Working out with someone can be an enjoyable way to spend time with a friend and makes the task of staying active much more pleasant for many who struggle with intrinsic motivation to exercise regularly. Disappoint yourself by not meeting up for planned runs or training sessions is one thing; telling someone else about it is quite another matter entirely!
So if you want to elevate your workouts, why not add a workout partner and see how it affects performance? Apps exist that connect individuals looking for exercise partners; or simply find someone you know or trust who also wants to get fitter together?
Make a Plan
No matter what your goal may be – whether that be muscle growth, improving endurance or just making more out of each workout session – there are strategies available that can take your progress to the next level without necessarily adding miles and reps; simply make some minor modifications to your existing regimen that might help. If Sebastian Stan got ripped following that rule, you can too.
Planning ahead can help keep you on the fitness wagon; doing this may keep you more accountable and motivated during workouts. Planning can be done via paper, app or weekly calendar – whatever suits your schedule best! It is also key that plans fit seamlessly within work/personal schedules.
Once your days are planned, decide how many and which types of workouts per week you wish to do and their frequency. For example, if you intend on working out five times each week, split those five sessions between strength training and cardio exercises such as bootcamp classes offering both high intensity moves and low intensity moves and yoga sessions that focus on strength and endurance.
Dr. Rodeo advises setting and sticking to goals and plans – this could include something as straightforward as setting three workouts each week as an example – it keeps yourself accountable and can serve as an invaluable motivating factor.
Writing down your goals can also help keep you on track and motivate you when times get tough – just be sure to set realistic ones, like improving endurance rather than competing in an entire marathon!
