Best Ways to Make Workout and Lifting Weights More Effective


When You’re Stuck In A Routine

Sometimes we all get stuck in a routine when exercising, and there’s nothing more boring than that. We simply crave to try new things and make our workout to be more fun.

The good news?

There are lots of easy ways to inject life back into your workout and enjoy the process.

And if you want to make lifting weights more effective as well, definitely these tips can be quite handy.

Time Control

Do you know that workouts can suffer if you spend too much time chit-chatting or walking to the water fountain?

If you want to be more efficient, always keep a close eye on the clock to make sure you’re not spending too much time resting or talking.

Depending on what your goals are, the right amount of rest time could be anywhere from 3-5 minutes.

Anything beyond will mess your basic weight workout program.

Try Avoiding The Machines

Exercise machines do make the resistance training user-friendly, but free lifting weights will be your best bet if you want to have an extra-intense session.

Why?

Because without the help of a machine, you’ll engage more stabilizing muscles during each rep, and work your body way much harder and better.

The same goes for body weight exercises which can be more effective at strengthening the core, than workouts done on machines.

Make A Combo Of Strength and Cardio Exercises

Most of the time, people often think of strength training and cardio exercise as two separate activities, but they really aren’t, or, they don’t have to be.

If you add cardio intervals (like jumping rope or running 30-second sprints) into your circuit, will revamp your metabolism while still building strength.

You’ll get a win-win situation.

Get Static

When contracting a muscle and holding it in a flexed position, you will provide strength and endurance benefits that can’t be achieved through traditional isotonic exercises (where lifts that are in constant motion).

Test it out with a stability ball wall squat.

Start with a goal of staying static for 30 seconds, but increase that time as your strength and muscular endurance improve over time.

Source:  KSREVideos

 

Maintain Stability

Of course your workout doesn’t need to be a top performance, but a balancing act can go a long way.

Exercises that require balance, always stimulate more muscles and especially in your core, than the same exercise done in a stable position.

To test this, try doing simple exercises like squats or push-ups on a BOSU or stability ball.

Source: Popsugar Fitness(BOSU)

 

Train With A Plan – One Side At A Time

If you’re performing unilateral exercises that force each arm(or leg) to work independently, it will build strength faster on each side, than bilateral exercises that work both sides of your body at once (squats or push-ups).

Additionally, if you strongly favor your dominant side, in such case, you can use unilateral exercises to help balance muscular development and equalize muscle strength across your body.

Adding Resistance Is Good When Lifting Weights

There’s a lot of debate about whether lifting heavy weights or light weights is more effective.

The most recent research suggests they’re equally effective, as long as you’re working your muscles to exhaustion point.

If you exhaust your muscles sooner with heavy weights, you’ll get harder work done in less time at maximum intensity.

Create a Time-efficient & Cardio-focused Workout

If you quickly move from one exercise right to the next one, it is a great way to create a time-efficient, cardio-laser -focused workout.

When you’re creating your circuit, make sure to do exercises which target different muscle groups back-to-back, so you can avoid burnout.

For example, perform squats before a chest press, and then a dead-lift followed by a plank.

This gives each muscle group enough time to recover before they’re used all over again.

Don’t Be Afraid To Get Explosive

Old-school bodybuilders perform heavy lifts to build bulk and strength.

But, explosive movements like box jumps, kettle-bell swings, and plyometric push-ups, target fast-twich muscle fibers, which produce more force than slow-twitch fibers.

Working them out could lead to a much stronger and more powerful body.

Source: Calisthenics&Weight Training

 

Keep Track Of Your Workouts

It’s quite impossible to remember every exercise you have performed, and every single weight selected during past workouts.

But, without having any record of your lifting history, it will be quite difficult to see your measurable progress.

Keeping a workout journal or using a fitness app, keeps record of everything done, and by using those, you might find yourself doing better than you thought it’s possible.

Get A Partner

People who have an exercise partner are always more likely to stay more active, than those who’re doing it on their own.

Finding a workout buddy almost instantly make people workout harder, better and more often.

Plus, it’s way more fun.

As you can see, there’s not much fuss about improving your exercise and lifting weights techniques. You just need to follow the guidelines from your professional trainer and see the results coming.

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