Struggling to get the most out of your workouts? You’ve come to the right place! Here are five easy ways to make sure your workouts are carried out to maximum effect.
1. Set yourself a SMART goal
SMART is an acronym which stands for Specific, Measurable, Achievable, Relevant, and Timely. Setting yourself a goal that ticks all these boxes will ensure an effective workout with measurable results. For example, ’I want to improve my six-minute mile time by 10% within the next two months’.
2. Have a plan
It’s no good going into a workout with no plan in mind, attempting to think on the go. When it comes to working out, preparation is key. Prepare beforehand by mapping out an exercise plan and deciding map many sets you’ll do, along with any rest breaks. This will make your workouts far more time efficient and effective.
3. Mix it up
Doing the same workouts and exercises over and over again isn’t just boring – over time, your body will get used to them and there will be less of an effect. To prevent this, try to switch up your exercise plan every couple of weeks. This could be as simple as adding an extra set of reps, substituting similar exercises, or increasing the intensity of the activity.
4. Spice it up
If you’re begin to find your workouts becoming repetitive and your motivation beginning to dwindle, it may be a good idea to spice things up! Try to incorporate something new, like incorporating HIIT (high-intensity interval training) into your routine, or using heavier weights.
5. Track your progress
If you want to find out if your workouts are having an effect, tracking your progress is essential. There are various ways of doing so, such as recording your workout sessions, logging changes to your bodyweight and making mental notes on what works best for you. The more work you put in to tracking your progress, the more effective your workouts will be.
Now you have everything you need to make the most out of your workouts!
What exercises should I do to maximize my workouts?
1. Squats – Squats help to strengthen and engage the muscles in your lower body, such as your glutes, quads, and hamstrings, as well as core muscles.
2. Lunges – Lunges help to strengthen and stabilize your legs, hips, and core.
3. Push-Ups – Push-ups help to strengthen and engage your chest, shoulders, arms, and core.
4. Pull-Ups – Pull-ups help to strengthen and engage the muscles in your upper body, including your back, arms, and shoulders.
5. Planks – Planks help to strengthen and engage your core muscles.
6. Burpees – Burpees help to strengthen and engage your entire body, from your legs, back and arms to your core, as well as your cardiovascular system.
7. Mountain Climbers – Mountain climbers help to strengthen and engage your core and leg muscles.
8. Jumping Jacks – Jumping jacks help to strengthen and engage your legs, arms and core, as well as your cardiovascular system.
What type of rest intervals should I use between exercises to maximize my workouts?
It is recommended to use short rest intervals (about 30-60 seconds) between each set of an exercise to maximize results. This will ensure your muscles are working continuously and will help you get the most out of your workout. Longer rest intervals (2-3 minutes) may be used between different exercises in your workout to allow your muscles to recover. This will help you maintain a high intensity throughout your workout.
What is the difference between active and passive rest intervals?
Active rest intervals involve low intensity exercises, such as walking or stretching, to keep the body moving and the heart rate slightly elevated during a rest period. Passive rest intervals involve sitting or lying down, allowing the body and heart rate to return to resting level.
What is the difference between active rest and passive rest?
Active rest is a period of activity or exercise done with the aim of improving recovery or performance. This type of rest usually consists of low-intensity activity such as walking, stretching, or a light activity like yoga. Passive rest, on the other hand, involves total rest with no physical activity. Passive rest usually means resting or sleeping, and it commonly follows intense physical activity.
What are some examples of active rest and passive rest?
1. Active Rest: Light Walking, Swimming, Doing Yoga, Foam Rolling
2. Passive Rest: Taking a Nap, Binge-Watching TV, Reading a Book, Listening to Music
What is the difference between active rest and passive rest?
Active rest is any light activity done to help the body recover from physical exertion and injury, such as brisk walking, yoga, or gentle stretching. Passive rest is rest or relaxation strategies that have been taken to a greater degree in order to achieve a deeper level of rest, such as meditation, breathing exercises, or sleep.
What are the benefits of active rest?
1. Improved Muscle Recuperation: Taking an active rest day allows for increased blood flow to the muscles, which helps flush away by-products of exercise such as lactic acid and carbon dioxide that can cause stiffness and soreness.
2. Preserved Muscle Strength: Taking an active rest day maintains muscle strength and endurance. High intensity exercise can lead to your muscles breaking down, giving you an opportunity to restore your muscles during active rest.
3. Improved Mental Clarity: Giving yourself a break from intense training can help clear your mind and give you a mental boost.
4. Forced Relaxation: Taking an active rest day is a time to have fun and stay healthy at the same time. This can be a great time to do something that you enjoy that is not related to training, whether it be reading a book or spending time with friends.
5. Reduced Injury Risk: Taking an active rest day gives your body much-needed time to recover and recover more quickly from previous workouts. This will help reduce your risk of injury.
