Why work out if you don’t maximize the benefits? Here are some of the most popular, effective, and evidence-based ways to get the most from your gym routine.
It’s All About the Water
Optimal hydration fuels your physiological processes and even more so when you exercise. Be sure to go into the gym well-hydrated ahead of exercise and continue to drink water when taking breaks from your workout routine.
A rule of thumb is one ounce of water for every pound of your body weight per day. Increase this amount if you feel weak or sweat out more than two percent of your body weight during a workout. Step on the scale before and after going to the gym. Water will help you perform better and recover more quickly, too.
Load Up on Carbohydrates Before You Hit the Gym
Oatmeal or a toasted wheat bagel makes a great pre-workout breakfast or snack. Contrary to what many believe, high-quality carbs are good for you, providing your muscles the ability to sustain a high-energy workout.
Change Your Workouts
You need variety in your gym routines to motivate, keep you moving, and improve muscle-building and cardiovascular endurance. Do high-intensity exercises followed by short periods of rest. You will burn more calories by following this methodology, say experts at the Human Performance Laboratory at the University of Wisconsin-La Crosse.
Incorporate Free Weights into Your Routines
Your fitness trainer will show you how best to do this. However, in general, you will benefit from kettlebells, small free weights, and barbells because they increase blood circulation and movement of key nutrients and hormones to targeted muscle groups.
Get Enough Sleep
No matter your age, you need seven to 9 hours of quality sleep every night. Adequate sleep rests your muscles and your mind, too, and improves hormone balance. You’ll be more efficient and energetic during your workouts, avoid frustrating fitness plateaus and recover more quickly and completely, too.
Listen to Your Favorite Music
While, in general, you should ignore unnecessary calls and texts while you work out, your phone can improve your workout efficiency when you play your favorite music. Music helps motivate you to move well and then also helps you cool down–and calm down–after a strenuous session. Your muscles will relax more quickly, and your blood pressure and heart rate will normalize more efficiently too.
Optimized Fitness 24 Hours a Day in San Antonio, TX
At Koko Fit Club San Antonio, our fitness team will guide you through customized workouts optimized to your goals, preferences, physical condition, and more. You can work out anytime within 24 hours, maximizing convenience and your physical/mental readiness. Plus, track your workouts and results online!
To know more or schedule a consultation, call us today at (210) 560-3044 or use our convenient online appointment request form. We’d love to see you as regular members of our state-of-the-art fitness family.