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Video: 7 Ways To Make Fitness More Effective
7 ways to make fitness more effective
In order to make your workouts richer and more effective, you need to know that the peak of the rise in testosterone and growth hormone levels is 40 minutes after the start of the workout, after an hour it decreases. This increases the release of cortisol. This means that the action of hormones that promote muscle growth stops, they are replaced by catabolic hormones, which, on the contrary, inhibit their growth.
Don't spend too much time in the gym. It is optimal to do strength training for 45-60 minutes and do 15-30 minutes of cardio after them. And in order to make your workouts more effective, we bring to your attention 7 ideas for organizing them.
1. Less talk, more action
Don't forget why you came to the hall. A polite way to get rid of the other person is to use a pair of headphones while exercising. On average, the rest between sets should be 1-1.5 minutes (calorifier). This time is enough to recuperate, to repeat the exercise again. Remember, the heavier the weight of the projectile and the fewer repetitions you can do with it, the longer the rest - 2-3 minutes. The lighter the weight of the projectile and the more repetitions you can do with it, the shorter the rest pause should be - 30-45 seconds. Rest in basic exercises is always longer than in isolated ones.
2. Have a plan for each workout
You don't have to wait until you arrive at the gym to decide what you will do today, what muscles and how to train. This takes a lot of time. Go to the gym with a clear workout plan from which you will know exactly what you need to load today.
Keep a training diary in which you record your exercises, sets, and working weight. Check the box if the exercise was relatively easy for you to increase the weight of the projectile in the next workout. Stick to one workout program for 4-8 weeks, making small changes every two weeks.
Track your progress, and in order for it to be, try to surpass yourself at each workout - increase your working weight or the number of repetitions, reduce the rest pause between sets, improve your technique and range of motion.
3. Use drop sets, circle sets, and supersets
If you want to do a lot of muscle work in a short time, use supersets, circuit workouts and drop sets. So, the way to make your workout more effective is to use intensity-increasing techniques to put muscle fibers into shock.
Drop set refers to a weight-loss approach. That is, you performed one approach with a working weight, without resting, take a lighter apparatus - 25% lighter than a worker, do the maximum number of repetitions with it, and then again lose weight and again do as many reps as you can.
Superset is a combination of two exercises in one set. These can be supersets for one muscle group (for example, leg extension with leg press). And also sets for opposite muscle groups, for example, biceps and triceps (extension and flexion of the arms on the block), back or chest (bench press with a barbell row in an incline). That is, you do one exercise first, and then move on to the second without rest. Only after that do you rest and then repeat the superset again.
In circuit training, you repeat a series of exercises without rest in between. After completing one approach of one exercise, you move on to the next, and after you have gone through the entire list, repeat it 2-3 more times.
4. Avoid excess exercise
We advise you to review your own workout. Your program should have at least one basic exercise for each muscle group and 1-3 isolated exercises. In total, the muscle group should have from 2-4 exercises, depending on your level of fitness and individual characteristics. In order to spend less time studying, keep only the most effective exercises on your list. For example, your leg workout might look like this:
- Squats or leg press (basic exercise);
- Lunges in place with a barbell or in Smith (basic);
- Leg curls in the simulator (isolated);
- Hyperextension (isolated).
You can do a hundred reps for the leg abduction or another two hundred glute bridges, but they will not bring the effect that multi-joint exercises do.
5. Do not exercise during rush hour
In a live queue to any simulator, it is very difficult to practice normally - you have to adjust your training program on the fly. The smallest number of visitors, as a rule, in the morning, at lunchtime or late in the evening. You can also practice on unpopular days - on Tuesdays, Thursdays and Saturdays.
6. Do not exercise on a full stomach
In order to quickly leave the gym and not feel the feeling of heaviness during the workout, you do not need to gorge on before training. The feeling of hunger will force you not to be distracted by trifles, train more efficiently and leave the gym faster. Eat 1.5 hours before strength training and 2 hours before cardio.
7. Be more focused
The gym is a place that can both captivate and distract. Focus only on your workout, try to avoid distractions. Especially during the exercise, when maximum attention is required from you to comply with the correct technique for performing the movement. As you exercise, focus on correct movement, muscle work, and breathing. In these seconds, nothing should worry you anymore.
We have laid out for you 7 ways to help you speed up your workouts, make them the most effective. However, we do not suggest that you reduce the warm-up. Warm-up is an obligatory part of every workout, its integral part (calorizator). After all, just 5-10 minutes of cardio workouts, or warming up with light weight will prepare your body for more serious workloads, help avoid injuries that can knock you out of your training schedule.
Author: Zhanna Sh. (Specially for Calorizator.ru)
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