You may want to spend only a short time in the gym, yet you want to get stronger, fitter, slenderer, and look good. But you may not be making the most of your training sessions.
If this is your wake-up signal to get you started, or you’re looking for ways to leverage your improvement, there are simple tactics you can practice to get the best out of your workout routine. And no, it doesn’t mean spending hours of HIIT sessions on the treadmill. It’s about operating smarter. You can use light therapy for muscle fullness without even sweating.
So, I’ll tell you some amazing tricks to help you make a practical workout routine to deliver the desired outcome.
Have a Cup of Coffee
The caffeine in a pre-workout helps stimulate your central nervous system, so you’ll get a little extra boost in your indoor cycling class or boot camp.
Even contributing to improving performance, research shows that it can make exercise more delightful, making you more likely to exert more energy. Drink half an hour before you break a sweat to give it time to start.
Stay on the Workout Routine
Determine your workout routine: in the morning, at lunch, or after work. But do not worry; There is no right time to train. Consistency is the real game-changer.
Prioritize exercise and get into a healthy habit by sticking to the Reliable Source program every day.
Warm-up Before Intense Training
Wait, what about the warm-up? What about stretching and recovery afterward? Each person’s schedule is different, and, well, we all have hectic days, and we have to adjust to our training in one way or another. These days, warming up and cooling down may be outside the top of your priority list.
However, there are still ways to do a brief warm-up and cool down, even if that means shortening your main workout by 5 or 10 minutes.
Warming up before your workout is key to avoiding injury, upsurging your range of motion, and improving your agility.
Cool downs and stretches improve your recovery, reduce pain, literally cool your body temperature, and regulate your heart rate. Jumping hot from the gym in the cold winter air is not suitable for your body.
Rest and Refuel
No one has time for a mediocre workout! What’s the use? You better spend an hour or two more catching up or giving yourself a hearty breakfast.
If you’re super tired even before your workout starts, it’s a good sign that it’s time to take a day off. Because you will fear exercise, you can injure yourself.
The gym is not going anywhere; take a day off. Your body will enjoy it. The same applies to completing your daily workout routine.
If you’re not comfortable training on an empty stomach or if your mind doesn’t seem to focus on anything other than food. This could be the way your body will tell you that it needs food. Listen and follow these signs.
Chances are you have more energy, better endurance, and a much more positive attitude toward your overall training.
Connect Your Mind-to-Muscle
Yes, the mind-muscle connection is a real thing. When you do it right, you realize how much it can improve your workouts. You will progress faster and begin to see changes in your strength and physical appearance faster than you think. So how does it work?
When you work out a particular muscle, focus on that muscle, and pay attention to how you feel. Is your muscle stretching? Does it compress? Is it difficult to lift a certain amount of weight? Do you feel pain?
We all occasionally break up during a workout and “make the moves.” You can start thinking about your subsequent replay or series or wonder how much time you have left.
When this happens, you may lose focus on what you are doing, and sometimes you are probably doing it wrong. When you focus on your technique and the natural feel of your muscles, you train that mind-muscle connection and improve the quality of your training.
Give Light Therapy a Go
Red near-infrared light helps boost antioxidants, which play a central role in the fall of oxidative stress linked to muscle fatigue. Antioxidants also enhance heat proteins, particularly proteins that help protect cells from stress and early cell death. Taking light therapy after working out can ensure a faster recovery.
You’ll Also Like: 8 Best Red Light Therapy Devices to Buy
Try HIIT Sessions
High-intensity interval training, or HIIT, refers to short periods of challenging work followed by recovery periods. Training periods are usually 20 to 90 seconds, during which you must give your all, be it a sprint on a treadmill or non-stop burpees.
The main attraction of HIIT training is that it is incredibly effective. Because you do so much work during these problematic intervals and keep your heart rate high during your break, you do a lot of work in no time.
This improves your aerobic form, and if you include strength workouts in your HIIT session, your muscle strength and endurance as well.
Always be Competitive
A study in the Preventive Medicine Reports compared different ways exercise routines motivate people to exercise. It found that competition was a much stronger motivator than friendly support.
It is better to leave people alone than to offer support, which the study makes less likely to go to the gym.
Think about your own experience: “You can do it!” Your best friend’s text may be appreciated, but does that motivate you to train harder or more frequently?
We are much more likely to take these extra steps when faced with a Fitbit challenge or run a little faster when the guy next to us on the treadmill approaches 6 miles.
Don’t Forget to be Hydrated.
Last but not least, make sure you stay hydrated throughout the day. It takes only a few hours for your body to absorb water, so you can’t drink just before exercising. Get used to drinking water regularly throughout the day.
I hope this article will help you to know how you can enhance your workout routine!
