Spending long hours in the gym but not seeing the results you want? Get the most out of your workout by maximising your time in the gym. Here are 5 ways.
Most people tend to spend a lot of their time in the gym, thinking this helps them get the most of their workout. If you’re pressed for time, try working out at a higher intensity for 30 to 40 minutes instead.
The basic concept for you to get an effective strength training workout is progressive overload. While it’s best to start with lower weights when you first start out, in order to increase your level of muscular fitness, you must increase the load gradually as you advance in order to see better results. Bear in mind not to sacrifice your form while lifting heavy, as this could compromise the effectiveness. Heavy weights, with good form, can give you better results in a shorter amount of time.
Focus less on isolating your muscles and more on compound exercises which work on multiple muscle groups at once. Compound exercises help you maximize your time and could give you a full body workout. Some examples of compound exercises include squats, deadlifts, bench presses, rows, pull ups, dips and more.
One of the easiest factors you can control when you exercise is distance. Whether you choose to walk, run or cycle, cover a greater distance. The greater the distance you move when you’re exercising, the more work you’ll do.
If you run or bike or walk for cardio, one of the most challenging ways that you can increase the intensity of your workout is to increase the vertical incline at which you’re moving your body. This will make you stronger and make your limited workout time even more effective.