Feel like you are putting in all of the hard work but not quite getting the desired results? Everyone at some stage has had this feeling and it can be demoralising, but it doesn’t have to be that way. Here are three expert tips for getting the most out of your workouts!
1. Be consistent
Consistency is important in all walks of life, and it should be no different when it comes to your training. Your body needs that regular feeling of being worked and challenged. Whilst the workouts do not have to be the same from one session to the next (we all like variety) it is important that we are consistently getting the training in each week. Ideally, some form of exercise 4-5 days a week will help get you the best results and your body will respond best to that consistency.
2. Have an Effective exercise plan
Having an effective training program sounds very obvious but what does it mean? It will vary from one person to the next but in general, it means you should definitely be incorporating some form of strength or cardio training and if up to it, some form of interval training.
Strength training at least a couple of times a week will see you have marked improvement. It will leave you not only looking better but also feeling a lot stronger. Correct form is important which is why it is a great idea to be assisted and guided by a personal trainer.
“Cardio” is often considered a swear word by a lot of people but it doesn’t have to be all doom and gloom. Find something that you enjoy doing which you can do for around 60 minutes at a low to moderate intensity. It may be a beach walk, dancing, swimming or anything else that takes your fancy.
Interval training is a great way to get the best bang for your buck. It doesn’t take long to do so it is great for those people who are short on time. This format may see you running for a short period at close to max intensity followed by a walk for active recovery. This may be repeated 5-10 times depending on fitness levels. If running is not your thing you wish to do the intervals on a bike, a rower, a cross trainer or even grab some boxing gloves and hit some bags or pads. If these don’t take your fancy, grab some friends and play a friendly game together. A game of 3 on 3 basketball is a good example of interval training, as you will often be sprinting for short bursts followed by walking. Be creative and find what works best for you.
3. Goals must be realistic and achievable
We are all different physically and mentally, so therefore our goals should be different. Whilst we would all like to achieve perfection in the area, it is simply not possible. Make goals that you know are achievable. Once you have achieved them, set the bar higher and create some new goals. If you have never run more than 2 km in your life, aiming to run a marathon in a months’ time is definitely not a realistic goal. However, setting a goal of running a 10 km race in 12 months’ time can definitely be achieved. Set some small goals first to aid you in reaching your main one.
