So… I’ve just made it simple here: six ways to safely get the best workouts ever. Period.
1. Dynamic Warm-Ups:
You’ve got to get your body ready to perform if you expect maximum results. Dynamic warm ups will raise the temperature in the muscles and start the flow of adrenaline, preparing muscles, joints and nerves for movement.
2. Interval Training
Studies have shown that about five minutes of high-intensity exercise, consisting of eight rounds of 20 seconds of exercise per round followed by 20 seconds off for recovery, is superior to 60 minutes of continuous cardio’; crasy, isn’t it? So never substitute duration for intensity. But don’t mess with your form! You can adjust any program but working out less time or modify the work-to-rest ration.
3. Timed Workouts
This is a similar concept to interval training, except the “bursts” of exercise are longer and you’re doing only one particular exercise at a time, rather than performing a whole-body workout all at once. The purpose is basically the same: to maximize the benefits of a resistance training program by creating maximum metabolic disturbance. That means you burn body fat by keeping your heart rate constantly elevated while training. Your metabolism never reaches an equilibrium set-point due to the alteration in timing. Use a stopwatch to keep track of how long you take between sets of exercises and rest periods. Focusing on the stopwatch time keeps your intensity level from waning as the workout progresses.
4. Body-Weight Super-Set Training
I love this one! Intensify your weight training by adding “super sets” of body-weight training to truly engage your muscles. Talk about intensity and variety! Super-setting is a technique in which you take an exercise targeted for a specific muscle group and immediately perform a similar exercise with no rest. With this technique, you don’t use weights or machines for the second exercise. This is a time-efficient, intensive way to maximize strength and lean muscle development. Best of all, you can use this principle for any workout.
5. Recovery and Regeneration
Working out breaks your muscles down and in order for them to heal properly you must give your body adequate rest. Without recovery time you risk overtraining. Too much exercise limits your progress and your body becomes catabolic, meaning it begins to degenerate. Eventual loss of lean muscle mass and bone density occurs. How can your body thrive when you don’t allow proper healing? No amount of exercise will positively affect your body if you are in a state of overtraining.
6. Integrative Training
You know how quickly I get bored… Well, it’s true that variety is the spice of life, even in maximizing workouts. You need to shock your system into changing by integrating new fitness routines into your regimen; if you stick with the same old program, your body will adapt and stop making progress. When was the last time you ran a flight of stairs? Try visiting the track and running bleachers for 15 minutes.
BOTTOM LINE: You have to push yourself with intensity and passion to improve your body. Yes, it will be difficult and challenging at times, but that’s how we excel. You have the power to continually change your body for the better; all you have to do is go out and make it happen.