Fitness 101: Getting the Most Out of Your Exercise Time

by Reggie Moore Professional writer and proto entrepreneur

You don't have to spend hours of your day exercising. The key is to make the most out of your exercise time. It doesn't matter whether you have a specific fitness goal in mind or are just exercising for your health. The following tips will help you get more out of your workout time.

Have a Plan Before You Start Working Out

One of the keys to making the most of your workout time is to have a plan before you workout. If you are going to be working out the gym, then you should already know what machines you are going to use and what exercises you are going to do. You should also plan in advance if you will be working out at home.

Not only will planning in advance help you get more out of your routine, but it will also help you save time. You won't have to waste time wondering what exercises you are going to do, what order you are going to do them in and the amount of time you are going to spend doing each exercise.

Have Protein Before You Workout

Nourishing your body properly will help you get more out of your routine. You don't want to have a heavy meal right before you work out. However, you should consider having a protein shake before you exercise. If you have a protein shake before you work out, then you may burn more calories while you work out. In fact, there is actually scientific evidence available to back this up.

There was a study done in 2018 where people consumed protein 30 minutes before they worked out. The study is published in the "Journal of the International Society of Sports Nutrition." The subjects were asked to walk on a treadmill at a moderate intensity. The results of the study showed that the subjects who consumed protein before working out burned more fat and calories.

Studies have also shown that protein shakes can stimulate muscle synthesis. When you work out, your body breaks down muscle. Additionally, protein can prevent your muscles from getting fatigued. This can prevent you from getting tired too quickly. The best pre-workout routine will incorporate this information.

Mix It Up

It isn't a good idea for you to stick to the same routine for too long. Not only will you get bored, but this can make it harder for you to get the results that you want. Your body tends to adapt to the amount of stress that you are putting on it. That is why you may find yourself plateauing.

You can prevent this by mixing up your routine. For example, if you are doing strength training, then you don't want to train the same muscle groups every day. You can switch up your cardio routine by doing different types of aerobic exercises.

Warm Up

Many people make the mistake of skipping a warmup and getting right into their workout. However, you should spend a few minutes warming up before you start exercising. There are several ways that you can warm up. For example, you can walk briskly or lightly jog. You can also do jumping jacks.

Warming up helps prepare your heart for the workout. It helps increase blood circulation. It also helps loosen up your joints. If your joints are lubricated and loosened, then you will be less likely to suffer an injury while you are working out.

Additionally, you can boost your performance by warming up. Warming up not only physically prepares you for the workout, but it also mentally prepares you. That is why you can get more out of it.

Cool Down/Stretch

You should complete your workout with a cool down and a stretch. Cooling down and stretching helps bring your heart rate and blood pressure back to normal. It also helps improve range of motion. Furthermore, it can decrease the next-day soreness.

You can get more out of your routine by working out smarter, but you don't necessarily have to work out harder. You need to have a plan before you workout. You should also consume protein before you workout. Mixing up your routine can help you get more out of it. Additionally, you should begin with a warm up and end with a cool down and stretch.