Whether you are a group fitness class regular, a gym person or an avid runner, we all have one thing in common. We all want to get the most out of our respective workouts. From fueling and warming up to enhancing performance, to structuring strength-training sessions to maximizing results, these tips will help you get the most out of your sweat sessions, no matter what you’re into.
Don’t cut out early: While you may be tempted to skip out of class a few minutes early to hit the road or the shower, keep in mind that, just like a warm-up, the cool-down is not to be missed. After an intense workout it’s important to gradually bring the heart rate down to help minimize the risk of blood pooling in the lower extremities, which can cause lightheadedness, dizziness and even fainting after exercise. To ensure safety and to allow blood flow back to the heart to be maintained amidst significant amounts of blood going to the muscles that were just working, take time to comfortably and gradually decrease intensity at the end of your workout before you head out to take on the rest of your day.
Fuel right before your workout: To get the most out of your sweat sessions, glycogen”the stored form of glucose”is needed so your muscles can work harder and longer, as well as for your brain to function properly. Without proper fueling you may actually end up exercising less intensely, which in turn can decrease the total number of calories you burn and the overall effectiveness of your workout. Before you hit the gym, fuel your muscles and boost energy levels with a snack or meal made up of both carbohydrates and protein, ideally in a 4:1 ratio, which will increase nutrient delivery to muscles and also help aid in the rate of muscle recovery after your workout.
Minimize rest periods: While rest intervals allow time for recovery during strength training, and help to keep energy levels maintained throughout your workout, spending too much time meandering around the gym between exercises can have a negative impact by causing heart rate and body temperature to drop back to normal resting levels. For general muscle conditioning, spend no more than 30 to 60 seconds resting between sets, as shorter rest periods increase cardiovascular and metabolic responses both during and after your sweat session.
Come with a plan: While it can be nice to sometimes just “go with the flow,” when it comes to your workout the absence of a plan may result in wasted time trying to figure out what to do (as opposed to actually doing something). Consider making a rough plan each week for how to tackle your exercise sessions. Taking the time to construct a plan for your workouts ensures that you’re systematically working toward your fitness goals. It may be worth your time and money to work with a personal trainer for a few months to ensure you are on the right path.
Use enough weight to challenge yourself : Whether you use dumbbells, barbells or weight machines, to maximize strength development be sure to choose a weight that will fatigue the muscles within 90 seconds or less. Performing exercises using extremely light weights is not only an inefficient workout technique, it offers limited benefit in terms of muscle development. Moral of the story - don’t be afraid to lift heavy!
Limit distractions: The more time you spend during your workout shuffling through the music on your iPod and checking in at the gym on Facebook, the less time you’re spending actually breaking a sweat. Instead, dedicate your time at the gym to improving your health and fitness. Stay focused during your workout and you will see the results.
Follow these simple rules to get the most out of your workout and you will not be disappointed.
Nivedita Dempo is a fitness expert and the owner of Studio 101, Goa’s premier fitness centre
