You want to get the most out of every workout that you do, so you can reach your goals, right?????
Be it a group fitness class, crossfit, weightlifting, bodybuilding or running……
These tips will help you get the most out of your session
1. Get mobille before you get act
-Be sure to warm your body up to help prevent injuries. Warm up the areas of the body you are going to focus on in your session. I.e. arm circles, leg swings, air squats, lunges, push ups, or jumping jacks to name a few.
2. Cool down
-Dont cut out early, cool dows are just as important as a warm up. After an intense session it is important to gradually reduce your heart rate. Stretching post workout will also help improve flexibility and reduce risk of injury.
3. Fuel up
-To get the most out of your session you'll want to have some fuel (carbs aka glucose, your body's preferred fuel source) If you dont you may find your session very challenging and tiring.
4. Keep an eye on the clock
-Try to not rest too long. But if you're power lifting then yes you could use anywhere from 3-5 minutes rest between your heavy sets. But other workouts that aren't’ powerlifting don't really need that. General muscle conditioning are good resting anywhere from 45-90 seconds between sets.
5. Roll it out
-Foam rolling is AMAZING! It is a form of self-myofascial release (massage). It is great to do in a warm up or a cool down.
6. Have a plan
-If you want to see progress you need to have a workout plan. You can’t just show up and do whatever you feel. If you do that you’ll plateau very quickly and won't get stronger and build muscle. It will be damn near impossible to track your progress and see an increase in strength or endurance.
7. Use weight
-Pick challenging weight and throw some plates on the bar. You wont get strong bicep curling 5lb dumbbells or hip thrusting 65lb. You have to challenge your body with heavy weight and this will NOT make you bulky!
8. Let your ego go at the door
- Focus on quality NOT quantity. You want to start with a good foundation. So if that means going a little lighter on the weight so you can get your form better then that's ok. If you want to see improvement in strength and reduce your risk of injury, focus on form!
My goal is to help as many people as I can learn to love, appreciate their body and enjoy their health and fitness journey. That may be with you as a one on one client, or you just following me here on my blog or my instagram. If you are insterested in working with me shoot me a message to schedule a free 15 minute consulation.
-Janee
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