by Keila Chaliotis, Staff Writer
Sometimes small tips on how to do exercises can be a big help teaching you how to carry out your workout exercises correctly. Even if you are new to the gym or a long-time fitness lover looking for a better way to exercise, one thing can not be denied: Mastering the basics is vital.
Even though there are hundreds of different techniques that you can use to train, some principles remain constant. But here are some tips that you can use to arm yourself with and find confidence in your training:
It does not matter if today you have chosen to be a chest day, back day, or leg day, your workout should always begin with a warm-up. Static stretches alone will not help lower your risk of injury. Begin with 5 to 10 minutes of easy cardio like a quick walk, some time on the elliptical, or a short stint on the treadmill.
Now, the next thing to do is, target the specific muscles you intend to work that day. Dynamic warm-ups such as mountain climbers, body weight squats, and walking lunges help boost blood flow and heart rate while at the same time warming up muscles.
Save stretching for a post-exercise release. According to studies, stretching before lifting weights can leave you feeling weak and unstable.
Another pre-workout tip:
Make sure you are properly energized going into the session. According to studies, 60 minutes of exercise can cause you to lose more than a quart of water. Make sure to drink the recommended two 8-ounce bottles of water a few hours before exercising, another glass half an hour before exercising, and 7 to 10 ounces every other 20 minutes while working out.
Consume a combination of carbs and fast-absorbing protein before your workout to increase results. Carbs are the body’s choice of fuel source, and studies have shown that taking whey protein prior to training will produce better results and boost resting energy with a disbursement of an average of 6 to 6.5 percent for up to 48 hours.
Center In and Center Out:
From the moment you set foot into the gym, concentrate on getting into the zone. It is highly important that you are able to center out all other distractions and concentrate on what needs to be done. For some people, this means listening to their favorite music, which helps them stay focused and motivated to workout to the best of abilities.
But, if music is not your thing, find out what works to keep you centered on the workout at hand. Jump in with a plan for what you want to accomplish that day, set realistic goals, and keep track of your advancements for added inspiration.
Taking It Slow:
Do not try to squeeze in a full workout session in half the time. Jam-packed workouts increase your chance of injury, and keep you from lifting as heavy as you should, and keep in mind that the shortened rest periods can hinder full recovery. If you do not have 45 minutes to devote to legs, cut down on isolation exercises and the amount of sets and reps performed.
It is a must that you maintain good structure to ensure you aim towards the correct muscles and lower the amount of unwanted stress placed on muscles and joints. Proper structure impressively lowers your chance of injury. As your weights increase, make sure the increase never comes at the cost of good structure.
Keep steady, consistent breathing throughout the exercise. Inhale on the eccentric portion in which you are not producing force and exhale on the concentric portion in which you produce force; the hard part.
Looking For Spotter:
Take into consideration having a workout partner spot you on the heavier lifts you perform, such as bench press, shoulder press, and squat.
By knowing that a person is there to help assist you with the weight if you start to feel weak builds confidence and helps push you to reach new limits. As you get stronger and aim to push the limits of success, this becomes highly important.
Change Things Up:
One of the biggest mistakes some people make is practicing the same workout over and over again without changing the routine. You need to change your workout every once in awhile. Not only will this avoid you getting bored, but the variety will also keep you from reaching a plateau. Remember, if nothing changes once your body gets used to a workout, you will not change either.
Don’t become worried:
This does not mean you have to entirely throw out your actual workout routine. Change can come in many forms like more weight lifted, more sets accomplished, a different choice of exercise, or even a different grip can work to change your routine.
Focus on Compound Movements:
Compound movements, which involve more than one muscle group at a time, gives you the greatest bang for your efforts in terms of results for time dedicated. These lifts should always form the foundation of your program.
Majority of compound movements work your lower and upper body all at once. Instead of just targeting your triceps with kickbacks, get your shoulders involved with an overhead press. Instead of training your quads with the leg press machine, squat and work your quads, hamstrings, glutes, and lower back.
Only when you get to higher levels and much more complex training routines will isolation exercises take a greater concentration in your workout routine set-up.
Planing for Rest:
Do not underestimate the importance of rest days. They are vital for your body to heal. People who don’t rest enough, will not make any further advance, and may even find themselves becoming weaker. For greater results, shoot for 60 to 90 seconds of rest between sets. That should be enough to recover about 90% of your muscle’s ability to continue working out. If you aren’t recovered when you enter the gym, you will regress.
So, keep these tips in mind and put them to practice as soon as possible to get the best out of your workout routine.