Have you tried everything from weight training and HIIT to yoga and pilates but still struggle with seeing results? Are you tired of putting hours into your workouts every day in hopes of getting the most out of each session? It can be demotivating to invest time and effort and make no progress. But it is essential to understand that training smart is just as important as showing up.
Whether you are a fitness newbie or have been going to the gym regularly for a while now, here are fitness tips that will help you have an effective and efficient workout every single time.
Get a good night’s sleep
Did not expect to see this as a workout tip, did you? The effectiveness of your workout is directly related to the quality of your sleep. Poor sleep not only impacts your performance the next day but also makes it difficult for your body to repair itself after your workout sessions. Aim to get 7 to 9 hours of quality sleep every single night to get the most out of your exercise and improve your body’s recovery process.
Create a plan
You’ve probably heard the saying “Failing to plan is like planning to fail!” and this rings true for your workouts as well. Do not walk into any workout session without having a plan of action. No matter your preferred format of exercise, you need to know what you will be doing, how long you will be doing it, and what equipment, if any, will you be needing for your session. This prevents you from wandering aimlessly during your session and saves you time while also making your workout more effective.
Warm-up and cool down
When in a time crunch, people often tend to skip their warm-up and cool-down sessions before and after their workouts.
Warming up before a workout is very important as it gradually increases blood flow to your muscles, improves flexibility and mobility, and reduces the risk of injuries.
Perform a few controlled, dynamic movements for at least 10 minutes before your workout to prepare your body for the exercises. Similarly, stretching for 5-10 minutes after your workout helps lower your heart rate, slows down your breathing, relaxes your muscles, prevents lactic acid buildup, and delays muscle fatigue and soreness.
Do not skip a pre-workout meal
Walking into your workout session on an empty stomach is a big no-no. Fueling your body with the right kind of pre-workout meal depending on the type and intensity of your workout can significantly improve your performance. Opt for something carb-loaded like a banana and a cup of black coffee 30 minutes before your workout. If you have around 45 to 60 minutes till your workout session, you can have carb and protein-rich snacks like toast and peanut butter or apple and a cheese cube.
Remember to also hydrate throughout the day as nothing hampers your performance faster than dehydration!
Keep it fun
One of the best exercise tips we can give you is to keep your workout routine simple and fun. You will find it difficult to stick to your regime if you do not enjoy what you are doing. If your best friend enjoys swimming but you are more of a runner, do not force yourself to swim every day! A great workout tip for beginners is to reward yourself for staying consistent. Plan a spa day after you reach an important milestone in your fitness journey or treat yourself to the movies for one month of consistency. You can also use health and fitness apps like StepSetGo for tracking your walks and earning rewards for the steps you take.
Now go on, crush your workout goals with these simple fitness and exercise tips!