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.
- 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.
- 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
- 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
- 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
- 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.
Every year, you see the same thing — warm weather training gear and cold weather training gear. Tights for 75-degree weather and tights for 0-degree weather. But what makes them different? When two pairs of tights looks the same, how can one keep you cool and one keep you warm? Technology, that’s how. It’s December, so let’s look at the cold side first.
Cold Weather Gear
Nike and Under Armour have made tremendous strides with cold weather training gear. Gone are the days of jogging in light grey sweat suits. Seriously, if you still wear that, you NEED to read this. Enter the days of lightweight performance and fitted style. It’s all about wearing one heat-locking base layer, so you only have to throw on shorts and a training hoodie before you head outside for a workout.
The key is to effectively trap body heat, so you’re essentially keeping yourself warm. Under Armour ColdGear does this incredibly well with its two apparel options: Infrared and Armour. Both keep you warm, but in different ways. Infrared apparel uses thermo-conductive technology that actually absorbs your body heat and retains it, keeping you warmer, longer. It’s all very scientific, but you can learn more about it in our latest Behind The Tech post.
The Armour apparel, on the other hand, has a premium brushed interior, so it’s as comfortable as it is warm — you’ll never want to take it off. It acts as a second skin that blocks cold air and moisture to keep you warm without weighing you down.
Like Under Armour, Nike has different levels of cold weather gear: Pro Warm (For 45°-60°F), Pro Hyperwarm (For 32°-45°F), and Pro Hyperwarm Max (For 32° and below). The special part about Nike’s gear is that it doesn’t just trap the heat you produce while you work out — it actually regulates your temperature so you don’t overheat. All three levels feature breathable panels in high-heat zones, so while your body temp continues to rise, heat can escape to keep you at a comfortable temp. Cold weather never stood a chance.
Warm Weather Gear
While cold weather gear retains all your heat, the warm weather gear releases it. Sure, it’s a simple idea, but the technology behind it is pretty complex. There’s much more to it than some mesh panels. Check it out.
UA’s HeatGear is loaded with amazing tech. Two of its most innovative additions are Charged Cotton and coldblack technology. UA didn’t just start using a new fabric. It changed cotton! The experts at Under Armour took the most recognized fabric on the planet and drastically improved it. Regular cotton holds sweat and weighs you down. Charged cotton is incredibly soft, it wicks sweat, and it dries faster. And coldblack technology is even cooler. Built into the dye, it reflects heat and sun rays so dark colors don’t get as hot. Essentially, it feels like you’re working out in the shade. That’s true innovation.
The Swoosh is all about staying light and breathable. Nike’s Pro Cool and Pro Hypercool are the lightest layers Nike has to offer, but don’t let the weight fool you — those layers are designed to perform at the highest intensity. That, mixed with strategic ventilation that gets cool air to high-heat zones, keeps you fresh from the first rep to the last.
Whatever the season, whatever the weather, there’s a layer for it. Eastbay has all the gear you need for your indoor and outdoor workouts, and you can get it in any color. Get ready to train your way.