Your new year resolution must be to lift more, run more, sweat more, and stay fit. You must be looking for effective measures to make the most of your workout. You must be wishing to look good and feel energetic.
You would want every rep, run, and even every ounce of your sweat to be effective. Showing up at the gym is indeed half of the battle. The other half of the battle is being consistent and motivated enough. You force yourself out of bed, resist all kinds of distractions and successfully reach the gym. But an effective workout does not end here; in fact, it’s just the start.
A productive workout means you know how to fuel your body in the right way. It would be best if you learned what’s suitable for your body and how you can maximize your workout to strengthen your body. So whether you are an old seasoned gym-goer or a newbie, walking into the gym is just the initial step.
Your fitness starts with feeding your body the right food in combination with the right exercises and consistency. In addition to the nutritional demand, your body will also need supplementation.
The fact is, you won’t be able to fulfill your body’s nutritional needs with just natural foods. You need more than just natural foods as you push your body to new levels when you work out. If you are serious about results, you’ll need better nutrition to help your body heal and prepare for the next workout.
Whether it is a Pre Workout for Endurance to extend your workout or a Pre Workout for Running to increase endurance, you’ll need supplements in addition to a good natural diet. With that said, here are a few tips to make the most out of every workout.
- Eat before a workout:
A common misconception is going hungry to a gym. However, according to research, athletes who had slow-digesting carbs one hour before a workout had lower insulin levels in the blood. They burnt more fat compared to those who worked out on an empty stomach.
By adding whole grains to your diet, you can build up more endurance. If you’ve just had a heavy meal, it is advisable to give at least 3-4 hours break before exercising.
- Tune in to your favorite playlist:
We all know our favorite music can put us on fire. Music is a form of therapy, and people who listen to fast music during a workout tend to recover faster. Music boosts the body with an increased surge of happy hormones.
These hormones, serotonin, and dopamine enhance the metabolism of the body. They also take an active part in the recovery of the body post-workout. Hence, start your workout with heavy metal music to lift your spirit.
Then as soon as you end the exercise session, switch to a slower and more relaxing playlist that brings your heart rate back to normal.
- Dynamic stretching before workout:
Stretching is the core component of a warmup, and dynamic stretching is even more beneficial as it primes your body for an intense workout. It helps loosen up tight muscles readying them for training.
Dynamic stretching also improves the range of motion, so you benefit from every rep and stretch. Hence, stretching yourself for 5 – 10 minutes would be beneficial; you can do lunges, leg raises, pulls, knee raises, squats, etc.
- Take intervals in between:
The amount of rest depends upon the type of workout and the person. If you take a mini-break of a few minutes in between high-intensity workouts, it enhances your endurance.
However, according to a rule of thumb, the rest should be long enough that you regain the strength for the next round, which will be more intense.
For example, you do as many reps as possible for 20 seconds, take a break of 10 seconds, and then repeat this for the following four sets. It is a general rule but can vary from person to person. Hence, you can modify the rule according to your stamina.
- Keep your body hydrated:
During exercise, you sweat profusely, which can lead to severe dehydration. Losing body fluids makes it challenging to exercise, reduces your performance significantly, and the body takes more time to recover from the stress.
Many fitness trainers recommend everyone drink at least half to one ounce of water per their body weight each day. If you want to make sure your body is hydrated, you can check your weight before and after the workout.
- Good night sleep:
Sleep is the most neglected yet highly essential component of a healthy body system. When your body is under constant stress, it needs time to repair the damaged cells. Sleep promotes the production of hormones that help in recovery.
So when you get a good night’s sleep, you can perform even better the following day. Your body is full of energy, and your mind is clear. If you don’t get enough sleep, your health deteriorates significantly, and your mind is all foggy. Hence, the fitness graph does not reach the peak; and gets stuck in a plateau phase.
Take home message:
Remember that high-intensity workouts are not meant for you if you are a newbie to the fitness group. It would be best to speak to a professional trainer and initiate easy exercises if you’re a beginner. It takes time to buildup endurance. Hence, slowly and gradually, you build up the pace and reach the desired strength.