So many people you see working out at the gym look like they have it all together while you are wondering, “How do they look so good?” You can look and feel just as good as the next gym mate without any miracle diets or pills. Better yet, you don't even need to hire a personal trainer.
After much trial and error I have come to the conclusion that if one pays close attention to their body while exercising, they have the ability to harness a powerful and rewarding workout. Just because you see someone dripping sweat for an hour on the elliptical next to you, doesn't mean you have to do the same to achieve a healthy body.
Tips to Maximize Your Gym Routine
Prepping Yourself Before You Hit the Gym
No matter what time of day you decide to workout it is important not to eat anything too heavy before (about an hour). Remember the swimming rule? “Don't go swimming right after you eat, you could drown!” May be an exaggeration but cramping and definite nausea can occur along with a heavy lethargic feel. The best thing to do is to get a light snack to fuel your body with high protein, low-fat, some carbohydrates. Do not cut out carbs! Your body requires carbohydrates for cell metabolism.
Enjoy Your Workout Experience: Warm Up
Remember this is your time. No matter what your goals or reasoning is for going to the gym, this is your time so lets make the best of it and consider it stress management. Don't compare yourself to others' physique or their pace. To have a good work out one must always warm-up. This is important for your heart and to prevent injury. Remember- pay attention to your body's responses, this is the key to your work out!
- Always stretch
- Five to 10 minutes on cardio equipment. No need to run, just get your body moving. Once your body begins to feel warmer and breathing has begun to increase you are ready to move on.
Warning: if you begin to yawn excessively during your warm up, slow down and move on to the next step
Weight Training: No More Than 60 Minutes of Activity
After an hour of weight training your body will begin to fatigue and muscles could sustain injury. Only target two main muscle groups. Example: triceps/ biceps or abdominals/ back.
After Completing Weight Training
Drink water and continue to 15 to 30 minutes of cardio. This will get your heart rate up. The weight/ cardio combo will provide a longer range of peaked metabolism. Never do Cardio prior to weight training, your muscles will become deprived of oxygen and potassium and will not be able to meet the demand of your weight training.
Cool Down: Stretch Those Muscles Out and Let Heart Rate Drop
Listening to Your Body
Never get so winded that you cannot speak. Always breathe in through your nose and out of your mouth. Carbon dioxide drives breathing. Breathe out the CO2 from your mouth (providing larger exhale route to optimize maximum O2 inhalation)
Chills?
You don't want to cool down in the middle of working out. If you get chills, pay attention to what you have or haven't done. Chances are your heart rate is slowing and your core temp is cooling rapidly. Place a towel around your neck to hold in some body heat. Increase work load (weights or cardio)
Tired?
Are you experiencing fatigue long before you should? Time to change up- This is where circuit training give the big boost. If you have been on the weights for at least 30 minutes move on the moderate cardio for 15 minutes ( just like a warm up) them go straight back to working on those muscle groups. If you have been on the cardio for 30 minutes and experience fatigue- slow down and increase work load. This will give you a chance to catch your second wind and give those muscles some burn without wearing down. After 10 minutes go down in resistance and increase speed. You should have enough power to push on for another 20 minutes or so.
You have the power to harness you optimal health without anyone else. Listen to your body, Keep moving and stay strong!
