Follow these tips from fitness instructor Brinda Sapat to make your workout more effective.
Here are 9 ways to get the most out of your current workout:
Fuel Up
Loading up on a carbohydrate rich breakfast/ snack will fuel your body with energy. This will help you perform your exercise with higher intensity. A bowl of oats, wholegrain bread or fruits, 30-60 minutes before your workout will give you the required kick.
Warm up
Going for an 8-10 minute warm up will loosen your muscles and warm up your joints and help you dive straight into high intensity making your exercise session more effective.
Set a goal for the session
Setting short term goals is easier and more rewarding and it helps you realise your long term goals like a 5 kg weight loss, a super sculpted body or a flat tummy. It all begins with a goal for the days' session. For example:
Today I am going to add 10 minutes to my cardio work.
Today I am going to improve my posture and movement.
Today I am going to put in more effort.
Improve the way you stand
Posture plays a big role in the result from exercise. Holding yourself up properly ensures that you are using the correct muscles to do the work and it allows for bigger, more intense movements.
This in turn makes your workout more effective. Psychologically too, looking at yourself stand tall makes you feel good and, you will end up working harder.
Precision movement
Clean, articulate movement from start to finish allows your muscles to work through their full range.
When movement is haphazard, the muscle doesn't work through its entire length thus limiting the effect of the exercise.
Understand and follow the movement required by the exercise and watch your muscles shape up.
For cardiovascular exercises too, like aerobics, dance, swimming and so on, the more clear the movement the more fat you burn.
Work just past your comfort zone
Your exercise session should never be easy for you.
Pushing yourself past that level of comfort is what will give you the result you are seeking.
Working within your comfort zone will not allow you to progress.
Use RPE (rate of perceived exertion) to help you. It's a scale from 0-10, 0 being no movement, 3 moderate, 5 heavy, 7 very heavy and 10 very, very heavy. 3-5 will be your comfort zone. You should be working between 5-7.
Remind yourself of the set goal
As you workout, keep reminding yourself of the goal for the session. This ensures you don't slip back into your comfort zone. Remember that your goal for today is an essential part of the final result you want.
Stretch your muscles
To prevent stiff and sore muscles that might keep you from going to your next day’s workout session, stretch them out after your workout. Hold each stretch for 10-20 seconds.
Relax
Resting the body is extremely important if you want to see any result. The muscles must be given time to rest, repair and grow.
If you have done a weightlifting routine, the muscle groups you worked on must get 48 hours of rest before you work them again.
A good night's sleep ensures the muscles get the best recovery.
Photograph: Louish Pixel/Creative Commons
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