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10 tips for getting the most out of your workout


If you’re headed to the gym, you’ll want it to be worth your time. Exercising can be very challenging, especially if you are just starting out. You want every second of your cardio, every rep, and all those trips to the water fountain to be worth it.

That’s why we bring you a blog today.

You’ll learn the most important things – according to science – that you can do to get the perfect workout. And what about the good news? You’re not just wasting time on those trips to the water fountain – you’re doing yourself a favor!

Keep reading to find out why this is so, as well as many other exercise tips.

1. Lifting weights

It would make sense that just hitting the treadmill for an hour would allow you to burn the most calories and shed those pounds. However, this is not necessarily the case.

Of course, any muscle exercise is good for you, and you don’t hurt yourself by hitting the treadmill. But doing so may actually slow your metabolism, making passive weight loss more difficult.

Experts recommend mixing in at least 20 minutes of weight training into your exercise regimen. This is because muscle mass helps increase your metabolic rate. That’s also why a Harvard School of Public Health study of 10,500 adults found that those who spent 20 minutes a day doing weight training gained less belly fat over a 12-year period compared to those who spent the same amount of time doing cardio alone. [1]

2. Listen to music

surely, You think, Listening to some heavy tracks can help me take the effort out while working out.

But that is not what we are saying today. While this may be true, there is some interesting research suggesting that you should listen to music on the site else time in your exercise.

A study from the Indian Journal of Physiology and Pharmacology found that those who listened to slower Music recovered faster after exercise than those who did not listen to music. [2]

Researchers say this is because music boosts the body’s levels of serotonin and dopamine – hormones known to support recovery.

So if you want to more effectively normalize your blood pressure and heart rate after your workout, switch to some of your favorite relaxing tunes right after your workout.

3. Do a dynamic exercise instead of stretching

A study from Austin State University found that subjects who warmed up with light leg extensions and squats were able to squat with 8.36% more weight during the exercise than if they simply performed a typical “flexion and stability” exercise. They also have 22.7% more stability in their lower bodies. [3]

Dynamic bodyweight movements that mimic the exercise you are about to perform increase blood flow and improve range of motion in required muscles without stressing the elastic properties of your muscles and tendons.

So, for example, if you’re getting ready for a run, do 10 minutes of lunges, knee raises, and leg swings before you head out.

4. Eat your carbs ahead of time

This is especially important if you work out in the morning, as most people go to the gym before eating anything. But if that is the case, then it could put your business in jeopardy.

Research published in the Journal of Sports Medicine shows that carbohydrates are the body’s primary fuel during high-intensity workouts. As such, if your body is properly fueled, you will be able to get a more efficient workout. This means burning more calories and gaining more muscle than if you were exercising in a fasted state. [4]

 

5. Do periods

Research has shown that minute for minute, high-intensity intervals—that is, bouts of intense exercise mixed with short, moderate exercise “rests”—lead to more cardiovascular and fat-burning benefits than any other exercise.

A University of Wisconsin-La Crosse study found that people who did a 20-minute interval workout with exercises that included pushups, squats, and lunges burned an average of 15 calories per minute. This is twice the number of those who ran long distances instead. [5]

To focus on this calorie-burning method, perform several reps of one of the above exercises for 20 seconds, rest for 10 seconds, and then repeat. Do this for four minutes, rest for a minute, and then repeat the entire process four times.

6. Drink water

According to a review from the University of North Carolina, losing just 2% of your body weight in fluids can make exercise more difficult, decrease exercise performance, and reduce your body’s ability to recover after leaving the gym. The unfortunate thing is that some gym-goers sweat up to 10% of their weight in fluids, and many people are already dehydrated when they show up at the gym.

Drinking water is important all the time, but it’s especially necessary when you’re exercising. Not only will it make the whole process easier for you, but your performance and recovery will be more efficient. [6]

Experts recommend drinking half to one ounce of water per pound of body weight per day. If you exercise, drink plenty of water before, during and after your exercise period.

7. Use free weights

Weight machines are great for learning to shape and target specific muscles, especially if you’re just starting out, but you’ll get the most out of your workout if you choose free weights. So, once you feel comfortable enough, switch to dumbbells, kettlebells, and barbells for your weight training.

A study from 2014 found that using these free weights resulted in a greater hormonal response when compared to using similar exercises, but on weight machines. [7]

Researchers believe this is because weight training engages a wider range of muscles. When you’re using free weights, with nothing to guide your movement, you have to rely on all of your synergistic muscles to help.

8. Get a better night’s sleep

You should aim to get 7-9 hours of sleep each night, but this is especially important if you’re looking for gains in the gym.

Without proper sleep, your muscles can tire or ache quickly, your performance may plateau or decline, and recovery time will seem like it takes forever.

A 2015 Sports Medicine review found that lack of sleep not only hinders exercise performance — including the amount of calories you burn — but also your body’s ability to come back stronger after every workout. This is because sleep prompts hormonal shifts that promote the body’s recovery for exercise. [8]

So, without enough sleep, you may never get better at the gym.

9. Get a massage

If you are looking to gain muscle, it is important to know that these gains do not happen in a The gym, but in-between the gym. As your muscles recover from your workouts and adapt to the exercises, they become fitter. And as it turns out, massage can help speed up this process.

Research from McMaster University in Canada found that massage affects genes in your muscle cells to reduce inflammation and increase the number of their mitochondria, which aids exercise strength and recovery. [9]

So, if you’re looking for something else to help encourage your muscles to get limber faster, incorporating massage into your diet can make all the difference.

10. Get your B vitamins

If you are going to work out your muscles, it is imperative that you make sure that they have the right tools to withstand the workout and then recover properly. And B vitamins are no exception.

Research published in the International Journal of Sports and Exercise Nutrition shows that B vitamins such as B1, B2 and B6 are essential in the body’s energy production pathways, while B9 and B12 are required for the synthesis of new cells and for repair. from damaged cells. [10]

They found that those with insufficient levels of B vitamins had a reduced ability to perform exercises. They also point out that current research shows that those who exercise regularly need higher levels of b vitamins.

If you plan to be active in any form, it is important that you do not leave your muscles without the nutrients they need to regenerate and recover. Otherwise, you may actually cause them harm.

This is one of the many reasons we decided to create the Micelle Liposomal Active B Complex formula. Our all-natural B complex supplement contains all 8 B vitamins, all in micelle lipid form, so you can be confident you’re getting enough.

but that is not all.

Our formula also contains 9 essential minerals, 4 of which are essential electrolytes. If you do sports, this is very important.

Research indicates that appropriate electrolyte supplementation can maintain body function, delay the onset of exercise fatigue, and improve exercise performance, since electrolytes are lost in the body along with body water during exercise. [11]

If you’re looking for an effective workout, why not do it right? These nutrients are the tools your body needs.

>>> Click here to start giving your body what it needs for an optimal workout

 

The post 10 Tips for Getting the Most Out of Your Workout first appeared on Liposomal products from Purity Health®.


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