Livewell: Health Insurance & Wellness Blogs | Max Bupa
BORED OF ROUTINE WORKOUT? HERE’S HOW TO GET MORE OUT OF IT
You don’t want to spend long hours in the gym, but still, want to be healthier & fitter. It is possible to get an effective workout under 40 minutes a day by maximizing the efficiency of the workout routine.
For starters, it’s important to start the workout right. The most important step at the start of a workout regime is to take it slow; give the body some time to adjust or else it can jeopardize the safety of the muscles and joints.
Following are a few tips to maximize the output of every workout session:
1) EATING RIGHT–
To see good results one needs to keep a check on the intake of proteins and carbohydrates. Carbohydrates are the body’s main sources of energy, hence are required to sustain an effective training session. Proteins are required to protect, repair, build the muscles and joints; hence, a regular supply is essential.
2) WORKOUT TIME SHOULD BE BETWEEN 30-40 MINUTES –
Spending a lot of time in the gym does not guarantee a fitter body because after the initial 30 to 40 minutes the effectiveness of the workout reduces. The body cannot keep an optimum level of energy throughout the session, so it is better to work out at a higher intensity for 30-40 minutes to see good results.
3) GOOD LIFTING TECHNIQUE –
A good lifting technique is imperative to an effective workout session. It is fine to lift weight at a moderate speed but it is important to slow down during the negative phase to increase the time under tension. This maximizes the intensity of the same exercise and helps the muscles to strengthen more.
4) LIFT WEIGHTS, AS PER PRE-DECIDED REP-RANGE –
It is better to start with a lighter weight so that the form and technique of lift can be learned. Once the basics are mastered, lifting heavier becomes easier and chances of errors are minimized. Lift appropriate weight to match the pre-decided rep range to increase the effectiveness of the training session.
5) CHANGE THE ROUTINE –
Do not stick to the same exercises for more than 4-6 weeks, as the body gets used to of it and stops responding. Changing the routine every few weeks makes the workout challenging, forcing the body to re-adjust and adapt.