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7 Easy Tips To Maximize Your Workouts
By: Pinki Fri, 17 Mar 2023 9:57:16
If you are like most adults, trying to fit in 30 to 45 minutes of exercise most days of the week is really difficult. The good news is that you can still get a good workout on the days where you only have 15 or 20 minutes to workout. The key is to maximize your workout so that it gives you every benefit that you need in a shorter time period.
# Your Heart Rate
When your heart rate is at its maximum, you are a calorie burning machine. You want to maintain 80 to 85 percent of your maximum. You can keep track of your heart rate by wearing a heart rate monitor as you workout. Be mindful of this and if you notice your heart rate going a little to low for optimal impact, rev it up with some cardio.
# Mix it Up
Performing cardio exercise is necessary for fitness, but this can get boring and can take time. To really maximize your workout do a mix of resistance training with your cardio. For example, spend five minutes doing cardio and then three minutes doing resistance training. Keep alternating making sure to not stop moving. If you stop moving, you are not maintaining your maximum heart rate.
# Cold Water
When we drink ice cold water, our body has to work to warm it up. So during your workout, drink only ice cold water. A good way to do this is to fill a bottle halfway with water and then freeze this. Before you head out for some exercise, take this bottle and then fill it the rest of the way with cold water. Your water will stay ice cold for at least an hour.
# Have a Snack
You want to eat a snack 45 minutes before you start to exercise. This is going to fuel your body and help you maintain the energy you need to get through it. Go for something high in carbohydrates and protein. This should not be a heavy meal, but enough to satisfy you and give you that boost you need.
# Warmup Before Exercise
Not only is warming up important for preventing injury, but it also starts to get your body ready so that you can maximize your workout. After you spend five to 10 minutes warming up, do some stretching. If you are doing a total body workout, be sure to stretch your entire body. Again, this will help to prevent injury as well as help to maximize whichever exercises you choose to do.
# Plan Ahead
A big factor in maximizing your workout is not stopping until you are done. If you have a workout planned out from start to finish, you can easily move from one to the next which will keep your heart rate up. If you need to, write your plan down on a small sheet of paper and take this with you so that you can refer to it any time you need to to stay on track.
# Start Interval Training
Interval training will increase physical fitness and cardiovascular stress far more than just running or using the elliptical. To do this, you will sprint for a couple of minutes, walk for 30 seconds and then repeat the cycle throughout your entire workout. This is the perfect choice if you only have 20 minutes to workout because this can provide significant benefits in just 20 minutes.