If you are not seeing the results you would like from your workout, it could be because you are unknowingly sabotaging it. There are some small changes and new habits you can adopt in order to get the results you want.
Warm Up Before Your Workout
Before you even begin to stretch you should warm up your muscles by doing some extremely light exercising like walking or using a cardiovascular machine for 5-10 minutes. Stretching a cold muscle leads to a less-effective workout and may also lead to injury.
Variety is the Spice of…Your Workout Routine!
When you find yourself in a workout rut, it could be because you are not adding enough variety to your routine. If you only do one type of exercise for every workout, you are not challenging your body, and you are working the same muscles in the same way every day. To maximize your results, you need to incorporate a combination of various workouts into your routine. You should do between three and five different types of workouts each week. For example, if you do yoga, try adding some cardio to your routine. If you do dance, try adding strength training. There are endless options for exercise, and you may have to try multiple activities before finding some that suit you.
Incorporate Core Strengthening Exercises
It’s also very important to remember to devote some time to working your core muscles. Your core plays a very prominent role in developing other muscle groups, and it also supports and strengthens your back while preventing injuries. It is a good idea to keep your abdominal muscles tightened throughout your entire workout. Over time this will become second nature to you.
Use Correct Form when Exercising
You also need to make sure that you use correct form, and if you are using equipment that you are utilizing it properly. Machines are designed to be used in a very specific way, and if they are used improperly, then they cannot be effective. If you work out in a gym, you can ask a trainer to show you proper technique or to teach you the correct way to use equipment. If you have a home gym, you can find videos online that will help you with this.
Rest between exercise sessions is another critical component of any successful workout plan, especially for strength training. When you exercise, you lose stores of energy called muscle glycogen. This is what allows your muscles to contract and move. When you rest between workouts, your muscle glycogen is replenished. Your muscles repair themselves, and are ultimately made stronger. If you skip rest periods between workouts, you are not giving your body the opportunity to complete this cycle, thus making your strength training ineffective.
Any workout can be improved by following the guidelines above. For more help with making your workout more effective and achieving the results you want, contact our office to set up a session with one of our athletic trainers at Liberty Physical Therapy.