Sticking to the fitness training schedule requires a lot of dedication. However, rather than workout hard, it is better to workout smart. Changing the way you exercise, the time you eat your food, the number of repetitions you do for every exercise etc. can all produce extremely positive results. In this post, we will check out a few such tips that can help you get better results from your fitness training.
As far as possible, try to keep all your workouts within 60 minutes. When you physically exert yourself for more than an hour, your body starts producing a hormone called cortisol. Known as the stress hormone, cortisol will block the testosterone available to the body. As a result, much of the effort you put in the workout will go to waste.
Stretching the muscles is an activity that is aimed to build up flexibility and reduce stiffness of muscles. People aged 40 years or less should hold their stretches for 30 seconds up to 1 minute every time. And in case you are over 40 years of age, try to hold on to the stretches for about 60 seconds and longer. The reason older people need to hold their stretches longer is that the muscles become less flexible when one becomes old. As such, longer stretches is the only way to maintain muscle flexibility.
When doing your exercises, try to do the dumbbell first. Then follow it up with barbells and machines. Following this order for exercises will ensure best possible results from your workout. Doing dumbbell exercises in the beginning ensures that the smaller muscles are used fully. By the time you start doing machine exercises, your smaller muscles will be tired. But since machine workouts do not use the smaller muscles too much, you can continue with your exercise.
When picking up your workout shoes, go shopping later during the day since that is the time when your feet will be at their largest. Avoid picking shoes that fit perfectly. Instead, ensure that you are able to wiggle your feet comfortably inside the shoe. Only by wearing such shoes can you work out properly. Else, the tightness of the shoes will distract your mind from focusing on fitness training. In addition, your foot positioning might also suffer, which can even lead to injuries.
Remember to focus on improving your core strength. The best way to do this will be through situps. They are known to have a very wide range of motion that allows the abdominal muscles to work longer and harder. However, stay away from doing situps while keeping your feet anchored since it can end up hurting your lower back of your body.
It is recommended that you eat as soon as you finish your workout regimen. It has been reported that those who ate nutritious food within 5 minutes after workout gained muscle faster than those who only ate two hours after their workout. So, have a healthy, protein-rich meal every time you complete your exercise.