Fitness enthusiasts should try to maximize their exercise routines in order to save time and enjoy better results. The following tips cover some ways to optimize workouts at home, in the gym and in the outdoors.
An effective workout can be done in a relatively short amount of time if the intensity is high. For example, a demanding routine may last for only 20 minutes, but it can burn the same amount of calories as spending an hour on the elliptical trainer or treadmill. The maximum heart rate during a workout is a great indicator of the intensity of a particular activity.
Hydration Before Exercise
Although sports drinks are loaded with minerals such as electrolytes, they may upset the stomach. Drinking plenty of water is an excellent form of preparing for a moderate exercise. Soda and even natural juices can upset the PH in the stomach and contribute to cramping during a workout. Additionally, any bouncing motion essentially swirls mixtures of liquids inside the gastrointestinal system, which can interfere with some exercises.
When lifting weights, it is important to understand the concept of incremental progression. It's a good idea to increase the weights by only a small amount. When lifting dumbbells, an increase from 20 to 30 pounds would be appropriate. When using weight machines, it would not be smart to increase the load by more than 50 pounds within the same workout session in a given day. In fact, it's recommended that the same maximum load be used for about a week until switching to heavier loads on a weight machine.
Weight Loss Strategy
Aerobic exercises are most effective for losing weight, but it’s also about the food that you’re putting into your body. Some studies suggest that low-impact activities such as walking and cycling are ideal for weight loss, while others point towards shorter high intensity workouts. The point is to stay active. Lululemon founder and yogi Chip Wilson makes it a goal to move at least once per day.
Any exercises categorized as strength training can be maximized with the proper intake of protein. Without this vital nutrient, the muscles simply cannot recover properly. Weight lifters should make sure to eat plenty of protein that is derived from meat as well as dairy sources. Whey-based supplements are also effective at building muscle mass after workouts.
Diet plays an important role in the optimization of exercise. The proper intake of fluids and nutrients can prepare individuals for a great workout as well as a full recovery.
This is a guest post by Kate Hazel. Kate is an yoga and fitness enthusiast.
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