You are working out regularly, that is awesome! Getting yourself to exercise is hard to do. But today I want to talk about how to make your workouts even more effective without too much extra work. Try doing these small tweaks to improve your workout!
Always Warm-up
Warm-ups not only prevent injuries, but they also make your workout more effective. A good warm-up should include a mix of stretching, muscle activation, and cardio. A warm-up should start to challenge you. If you don’t feel warm after completing your warm-up, you did not do enough.
Try following along with this warm-up before your next workout. I could spend hours talking about warm-ups because they really are that important. For now, just do that video and you will see what I mean.
Always Cool Down
Cooling down after a workout is just as important as the warm-up. After an intense cardio workout you need to slowly bring the heart rate down to avoid shocking the body. After a strength training session, you need to bring your muscles back to their normal resting state.
A post-workout stretch is also the perfect time to work your flexibility. Your muscles will have more elasticity after a workout because the body is warm. Try doing a cool down, like this one, after your next workout.
In addition to stretching, you need to work with a foam roller or lacrosse ball to break apart the knots formed in the muscle tissue.
Strength Train
Resistance training will not only help you build muscle, but burn fat and promote better bone density as well. Shoot for a minimum of two strength-training sessions a week. If you don’t have a gym or are unsure how to strength train, try following along with my home workout videos!
Stand Up More
Let’s face it, we all sit too much. If you have an active job, that is great. But most people are stuck at a desk or in a car for a majority of the day. Sitting all day can result in tight hips, weak core muscles, lower back pain, extra belly fat and many more issues. Set an alarm on your phone or purchase an activity tracker to remind yourself to stand up once every half hour.
Sleep Schedule
Most people need between 7 to 9 hours of sleep every night. Getting too little sleep can lead to weight gain and sabotage all of the hard work you have been putting in at the gym. The amount of sleep you get is only one factor though. Try to go to bed at the same time every night and wake up at the same time every morning. Having a nighttime routine will help your body recognize it is time to go to sleep. This regular sleep schedule will result in better energy and improved digestion.