1.25.17

5 Ways to Make Your Workout More Effective

By Travelle Gaines

We all know that doing the same workout routine over and over can get boring — but most of all, the urge to workout diminishes and the results don’t show. It’s time to get back in the game — here are a few things you can add to your workouts to maximize their effectiveness.

  1. Actively Stretch

Active stretching has many benefits and can add a boost to your workout regimen. The whole purpose is to activate the nervous system, increase the core body temperature, and accelerate the heart rate. Most of the exercise is fairly simple and can be done at home, try them moving or traveling at a distance (maybe 5-10 feet). A good example of an active or dynamic stretch is a lunge with a core twist, this opens up your muscles and adds stability and mobility to your joints, and ultimately will add more effectiveness to your workout.

  1. Train Dynamic

All movements are comprised of multiple planar movements (linear, lateral, and rotational). Walking forward, bending down, and turning and rotating — these are just a few movements you can add to boost your workout, and to train in a multi- dynamic format. There are more ways to do this other than training single muscle groups or doing your typical back squats. Changing up your movements will create a challenge that your body will have to adapt to, primarily because you’re beginning to target muscle groups that play a pivotal role in your movement system but are often overlooked.

Here are five simple exercises that can be done at home:

  • Lateral Skiers (Hops)
  • Side-lying Lateral Leg Raises
  • Wall Run
  • Plank Hold With Shoulder Raises
  • Crossover Lunge
  1. Train Anaerobic (Interval Training)

Interval training works your energy system to maximum capacity over a set period of time, followed by a full recovery period that is at least three times the length of the workout. Here are some benefits of interval training:

  • Builds and maintains lean muscle
  • Boosts metabolism
  • Improves energy
  1. Fuel Up Before Working Out

Knowing when and how to fuel your body to improve your performance is one of the most important things needed to maximize your workout. Your body needs energy to get you through an intense training session. Pre-fuel with a balanced meal before your workout to allow for an adequate recovery time.

Here is a sample pre-workout meal:

  • Two egg whites or one cup of oatmeal
  • One banana
  • One slice of toast
  1. Curate A Workout Playlist.

Everyone has a dull moment or hits a wall of fatigue during their workouts, so create a playlist that’ll give you something to groove to during training. Music is one of the biggest motivating factors there is. When you need that extra rep or don’t feel like finishing that set, look to your music to bring you life.

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