Do you want the perfect companion to your fitness journey? Even if you’ve been going to the gym for years or just starting out, there are ways to make your day-to-day workouts better. In today’s post, we will see some awesome strategies that are game-changers if you want to reach your goals and make sure that every workout is the most effective one yet!
Customize Your Fitness Approach
The secret to having a regular fitness routine is the type of exercise that it offers. Strategies across most fitness profiles Below, we break down some strategies to apply for each of the common kinds of fitness profile:
For the Cardio Enthusiast
Good for you if like to do cardio exercises. To boost your routine:
HIIT (High-intensity interval training): Add high-intensity intervals to your cardio workouts. E.g., 30sec sprint every 3 minutes x20, during a run.
Cross-Training Add cardio done through swimming or cycling, etc. to give your body an additional test means other than the typical running mode so that it can remain a challenge for you.
For the Strength Trainer Buff
Love lifting weights? Here’s how to level up:
That is, Progressive Overload: Gradually increasing the weight or number of sets performed throughout your strength training.
Compound Movements:
Just make exercises that involve several muscle groups at the same time your priority, moving squats, deadlights and bench presses to the centre of attention.
Yoga and trenching Fan Mural
Flexibility is crucial! Enhance your practice with
Dynamic Stretching: Do dynamic stretch-based movements before your workout to increase the range of motion.
Balance Problems: Include balancing postures to grow a superior corrections in your primary and balance.
If you’re a Fly by the Seat of Your Pants Person
If you haven’t hit your rhythm yet, not to worry! Start with:
Habit Stacking:
This is where you are going to piggy back your workout on an existing habit. For instance, rather than brushing your teeth in the morning and then simply moving on with full day ahead (a life without obligation could help a lot before we embark to chip away at that), put in 10 minutes of work after you brush.
Diversification:
A different activity for each day (so it doesn’t get bored out of your mind)
Get the Most Out of Your Fitness Time
None of us have the same schedule but here is how to get this done!
30-Minute Power Sessions
Short on time? No problem! Below are Goodman’s favorite power sessions:
HIIT, which stands for High-Intensity Interval Training (4 minutes x 4): Perform a move at maximum effort for 20 seconds and take a breather with arms crossed on your chest until the timer starts again in ten more seconds.
Tabatha 20 on/10 off x8
1-Hour Comprehensive Workouts
You can build a full-program in an hour:
20-20-20 Split: 5 minutes cardio/10 strength based exercises (push, pull, legs)/Stretch/Abs or Cardio wink.
Circuit Training — Layout 10 stations of varied exercises & spend 3 minutes at each station resting for just a short time (30 seconds) in-between.
Flexible 2-Hour Sessions
Lucky enough to have 2 hours? How to utilize it
Skill learns the form on some of more complex exercises, or takes an extra fitness class.
Active Recovery: Make sure you add low-intensity activities such as walking or mild yoga to go along with the high-impact workouts.
Adapt to Your Environment
A workout space should never work as a limiting factor for your fitness potential. How to maximize different scenarios:
Home Workouts
No gym? No problem! Try these at-home strategies:
Bodyweight Push-ups, Squats, Lunges and Planks
Resistance Bands: Grab a set of bands for killer strength workouts.
Group Classes: Participate in virtual, live groups workouts for accountability and diversity.
Gym Equipment
3) If you do get into a gym, remember to :
GENERAL WARM UP Exercise Bike 7min Resistance Band Assisted Spinal Mobilisation Mobilise Through Hip Sequence Ensure to develop movement patterns and Coordinate Your Intensity Scale Movements include any glutei, hamstring or hip focused Combinations Basket ball stretch Shinbones Hollow Body Holds GOOD MORNINGS Incorporate a KB Conventional/Kettle bell Don’t just focus your efforts on one specific machine. Get fit in: Hit the rowing machine, battle ropes, or TRX straps.
Free Weights: Accepting the truth that dumbbells and bar retards are house of cross fit coach get Elements By Tag name Free Weight domical-coming up a free weight to actually appreciate anything significant in strength training.
Outdoor Activities
- Nature is your playground! Consider:
- Benches: step up, triceps dips, Trees (See upcoming video) assist to Pull-ups.
- Trail Running – Full body workout testing your ability on different terrains.
- Meet Your Personal Fitness Objectives
- So, which are your main fitness goals.
- Weight Loss
- To shed those extra pounds:
- Caloric Cardio: Add some activities to your routine that achieve caloric burning such as jump rope, burgees
- Swapping Cardio for Weights = Building Muscle Strength Training helps to build muscle, and as we just established; having more muscle increases your resting metabolic rate.
- Better Flexibility
- 6 Exercises to Improve Mobility
- Recommendation: A Mix Of 10-15 Minutes Stretching Routine For Specific Body Part Everyday.
- Flow Yoga: Get your sun salutations or vinyasa flows in to work on that flexibility.
Muscle Gain
Build that muscle mass by:
Progressive Overload: Increment the weights of your strength training gradually.
Balanced Diet: Make sure you are getting in enough protein for muscle development.
Improved Endurance
Boost your stamina with:
Long Slow Distance (LSD) Training: Build your mileage.
Tempo Workouts: Hold a hard but sustainable pace for x-amount of time.
Stay Consistent and Motivated
