No-one heads to the gym and has the intention of leaving with mediocre results. Each time you decide to do a workout, you’re expecting to work your body hard and feel a sense of pride that you’ve pushed yourself to the limit.
If you’re a newbie gym-goer, it can be challenging to know what you need to do to work yourself hard and make the most of every workout; however, it’s all about pushing through the intensity, being consistent and using clever training techniques.
In this guide, we’re going to list some of the most essential tips to make a note of when it comes to making the most of your workout:
1. Listen to music
Whenever we listen to upbeat music, it gives us a feel-good factor. Taking headphones and a great playlist along to the gym will dramatically improve the quality of your workout. Studies have shown that moving to a fast-paced, solid beat helps to boost stamina and increase happiness, as well as relieving boredom which often comes in the way of reaching your fitness goals.
It’s crucial to choose tracks that are coordinated with your movements, to help keep you at the correct pace. According to one study, music has a significant psychological effect on our hormones and mood, therefore, listening to songs you enjoy can make you feel positive and motivated to carry out a successful workout session. The experts at Myprotein looked into the best workout tracks on Spotify, in order to provide the perfect soundtrack to your exercise regime. These tracks include Kanye West’s POWER, coming in at the most common workout track, and Don’t Waste My Time by Krept & Konan as the best workout track.
2. Drink coffee before you work out
Coffee may not be the first beverage you consider drinking before working out; however, it can help to stimulate your nervous system and give you that extra kick you need to carry out intense workouts.
It would be best to drink coffee approximately 30 minutes before working out. However, a couple of sips simply won’t cut it; you’ll need to drink several cups for it to take any real effect. The caffeine will then work its way into the body and dissolve into the bloodstream. The energy boost you’ll experience after consumption lasts between 20 minutes – 45 minutes, so will take up a large proportion of your workout.
3. Have a plan of action
Creating a workout plan before you make your way to the gym will give you a set of goals to stick to, rather than loitering around without any sense of direction. Failing to between workouts quickly only loses time and makes the entire session less effective. You’re ultimately allowing your heart rate to decrease, which isn’t ideal.
Before arriving at the gym, put together a clear plan of action, so you have a focus in mind. Write down the exercises you’re going to do and which equipment you’ll use in a specific order.
It’s not always the case that your first plan will go as smoothly as you may have liked (such as other gym members using the equipment) therefore, switch around your plan slightly and come back to your original order later on.
4. Put your phone on airplane mode
While working out, you have time for your mind to wander, which can lead you to scroll through social media and take selfies, which is one common way to lose focus. Remember, your time spent in the gym is for you only without any other responsibilities, so make the most of it while you can.
Switch your phone to airplane mode to avoid any unnecessary notifications throwing you off track. You could even leave it in the locker room if you don’t need the device to access your workout playlist.
5. Try strength training
Not everyone is a fan of weights, and as a newbie gym-goer, it may be an element of training that you have tried to ignore for fear of others judging you. Nevertheless, building your strength is an essential aspect of working out.
Strength training is the act of carrying out physical exercises while holding small weights, which is intended to enhance your overall strength and stamina. It helps build muscle which makes you less prone to injury and also gives you the strength to carry out ordinary activities such as carrying heavy objects or climbing flights of stairs.
Researchers have also discovered that this type of training is beneficial for your bones and makes you less likely to suffer from broken joints or fractures. Finally, it is also known to prevent muscle loss associated with old age and helps keep your heart healthy from cardiovascular diseases.
6. Minimize rest between exercises
When you don’t have much time on your hands, you need to make your workout effective in as little time as possible. One way to do this is to limit the amount of time spent resting in between sets. This simple tactic instantly takes your workout to the next level and keeps your heart pumping at a fast pace. Ultimately, you’re tricking the body into working harder, even when you may be tired out.
By sticking to this routine every time you hit the gym, you’re essentially enduring cardiovascular training, in which your body disperses oxygen to the muscles so you can withstand the most intense sessions. This doesn’t mean to suggest that you shouldn’t take any rest at all. You must pause in between sets, so you have the power to push through your next exercise, but you shouldn’t let your heart rate slow down too much.
7. Engage with your muscles
To give you a sense of purpose for each exercise, you should engage with the individual muscles you’re working on, instead of paying more attention to your surroundings. This process involves connecting the mind and body. Refrain from chatting with friends or watching others around you and put your entire focus on the muscle you’re working on. According to specialists, having this mindset could help you make progress much quicker.
We hope this article has given you something to think about for taking your workout to the next level – Good luck!
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