Scribd
Upload
70 views

13 Rules To Make Your Workout Efficient

1. Get enough sleep, plan your workout sessions, and keep a journal or use an app to track your progress. Planning and tracking are important for making efficient use of workout time and ensuring progression. 2. During workouts, turn off your phone, foam roll to relieve tightness, and focus on resistance training using mostly compound exercises. Weight training has numerous health benefits and compound exercises work multiple muscles at once. 3. Consider techniques like supersets, all-body routines split between upper and lower body, and high intensity interval training to save time and boost results. Be sure to also include rest and recovery days to allow your body to adapt to your training.

Uploaded by

Sankar
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as DOCX, PDF, TXT or read online on Scribd
70 views

13 Rules To Make Your Workout Efficient

1. Get enough sleep, plan your workout sessions, and keep a journal or use an app to track your progress. Planning and tracking are important for making efficient use of workout time and ensuring progression. 2. During workouts, turn off your phone, foam roll to relieve tightness, and focus on resistance training using mostly compound exercises. Weight training has numerous health benefits and compound exercises work multiple muscles at once. 3. Consider techniques like supersets, all-body routines split between upper and lower body, and high intensity interval training to save time and boost results. Be sure to also include rest and recovery days to allow your body to adapt to your training.

Uploaded by

Sankar
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as DOCX, PDF, TXT or read online on Scribd
You are on page 1/ 2

13 Rules to Make your Workout Efficient

Before we even get near a gym:


1. Get enough sleep. According to certain studies, skeletal muscles possess the ability to
completely regenerate following muscular injury. Sleep is believed to play an important role
in this regenerative process. Plus, when you’re sleep deprived, you will be lacking in the
energy required to smash your workout, also increasing injury risk.

2. Plan the session. Planning is imperative for success in sport and exercise. Never walk in
the gym without an exact plan of what you’re doing, why you’re doing it and how it fits into
the bigger picture. This is where the services of a personal trainer can help. They provide a
tailored plan and guide throughout the process. If you want to go it alone, then planning is
imperative. On a basic level it helps to avoid wandering around the gym aimlessly, wasting
time and letting the heart rate drop. This leads to less energy expended, which is bad news.

It’s also a good idea to have a plan B, in case the gym is busy, and you can’t get on the piece
of equipment you need to. You should first decide what your goal is and break it down in to
smaller goals and objectives, before deciding on the correct equipment, intensity, and order of
your workout. Let’s not forget the all-important planning of your workout playlist. Studies
show that high tempo music and inspirational music can play a major role in improving
endurance and sustaining intensity.

3. Keep a journal or use one of the numerous apps (such as the Everyone Active Planner) on
the market to record your workout weights, distances, times, and thoughts. This will help you
to efficiently plan progression and alterations into your program. It also helps boost
confidence when you look back at all the progress you have made.

During your workout routine:


4. Turn off your phone. If you use it for music, then put it in aeroplane mode, this is your
time invested in yourself. Make it count. Otherwise, you’ll be making your workout less
efficient.

5. Foam rolling. This helps to relive tightness that can get inhibit the ability to do exercises
with a full range of motion. Spending five minutes at the start of a workout rolling, can make
your workout more effective. And when you get a spare five minutes at home, roll away.

6. Start resistance training. If weights haven’t been included in your workout routine before,
then they should be from now on. Weight training is one of the most effective and efficient
forms of exercise, with numerous health benefits. It improves bone density, increases muscle
mass, which speeds up your metabolism reducing fat, improving strength and functionality to
perform everyday tasks. It also helps your heart to stay healthy by improving cholesterol and
lowering blood pressure.

7. Perform mostly compound movements. These are exercises that use more than one joint,
therefore recruiting much more muscle resulting in more bang for your buck, great for when
the gym has a workout time limit. Examples of compound exercises are squats, shoulder
presses, pull-ups, and press-ups.

8. Have the optimal rest period between sets and exercises. This depends on your training, but
as a rule of thumb, strength training requires longer rest periods than endurance training.

9. Develop a mind-to-muscle connection. When you’re working out, try to think about the
muscles you’re trying to engage, rather than thinking of other things or just going through the
motions. This has been shown to have massive benefits, including increased strength.

10. Consider using all-over body routines. These have been shown to be more effective for
gaining muscle and burning fat. You can split your workouts so that you have a focused
muscle group, but you still hit everything else. For example, if you visit the gym twice a
week, one day could focus on the upper body and the other could focus on the lower body.
The secondary muscle group can be worked using a higher rep range and focusing on getting
a pump.

11. Consider using super-sets. This is when an exercise is performed immediately after
another. You can add in more exercises to manage time. These are called tri-sets for three
exercise together and giant-sets for four or more. Super-sets can be taxing, so perform them
sparingly.

12. Incorporate high intensity interval training (HIIT) into your routine. This is exercise
involving intense shorter periods or exercise, followed by a timed recovery. It can be very
efficient, helping you achieve more in a shorter working out time. And helps to promote a
raised metabolism after exercise, thus superior fat burning, especially when performed after a
resistance training session.

The last rule:


13. Rest and recover. Time spent out of the gym, is where the body forms itself into the one
which you are crafting in the gym. Plan in rest days and make the most of active rest days
these are where you go for a walk, a swim, or some other low intensity activity. Get the right
nutrition in at this time and you have a formula for success.

You might also like