Most of us know that engaging in regular physical activity is good for our health, but not everyone has several hours a day to hit the gym. Whether you need to streamline your workout or are looking to add more challenges your current routine, there are a few great ways you can take your workout to the next level. Follow our tips below to get the most out of your training. Anyone from casual exercisers to professional bodybuilders can benefit from these suggestions!
You’ve probably heard this one before from the athletes or personal trainers in your life, but the reason it’s mentioned so often is because it’s essential. Warm ups raise your body temperature and get your muscles ready for more strenuous activity. When your muscles get warm, they contract and relax faster which enhances speed and strength. Warming up also prevents injury. To make the most of your warm up, utilize dynamic moves that mimic the activity you’re about to do. This preps your muscles and joints even better because it gets them used to that specific range of motion. If you’re weight training, you can even try warming up by doing a few reps with 3 to 8 pound weights to get your muscles ready for heavier lifting.
Map Out Your Routine Beforehand
If you’ve only got a couple hours free in your day to hit the gym, make sure you don’t spend 30 of those minutes just figuring out your next steps. You lose a lot of valuable time wandering around trying to decide which machine to use, or trying to remember which set of reps comes next. If you know what machines you’ll use ahead of time or write all your exercises down so you don’t forget, you’ll be able to streamline your workout process and get in and out of the gym on time. You can even map out your breaks so that you don’t distract yourself during your workout. If you know you’ve set aside a designated time to check your messages, you’ll be less likely to pause your workout to take care of it, which could disrupt your flow or make you lose motivation to finish.
Keep It Consistent
You don’t have to be a professional athlete to benefit from physical activity. The American Heart Association recently released a study that showed even an hour of moderate exercise a day can decrease your risk for heart failure. But to truly capitalize on the advantages offered by physical activity, you have to make it a habit. You don’t need to do the exact same workout every time (in fact, it can cause boredom, which makes a lot of people abandon their routines altogether), but you’re more likely to see changes if you’re exercising on a consistent basis. Working out regularly builds stamina and strength. That means you’ll be able to progress quicker. If your exercise routine is on-again, off-again, you’ll lose weeks trying to get back to the level you were at before. It’s okay to take rest days so your muscles can repair--just make sure your routine rest days don’t become rest MONTHS, unless you’re injured or sick.
Include Compound Exercises
There are advantages to both isolation exercises (exercises that work only one muscle group) and compound exercises (exercises that work multiple muscle groups at once), but if you’re looking to make your workouts more efficient, consider incorporating more compound exercises. Many people avoid these types of moves because they can be more challenging, as you’re working several muscles simultaneously. Some good moves to start with are lunges with bicep curls, kettlebell swings, deadlifts into bicep curls, side lunges with a dumbbell press, or jump squats into lunges. Not only do compound exercises help you make the most of your workout session, they also improve balance, strengthen your core, and allow you to lift heavier loads which promotes faster lean muscle growth. With compound exercises, you can get a full-body workout in less time.
With just a few simple adjustments, you can give your workout an extra edge that will have you seeing improvement and progress even quicker. To promote even greater benefits for your health and body, add Nutronics Labs’ all-natural Deer Antler Spray supplement to your daily routine!