03 Jul Tips To Maximize Your Time At The Gym
Going to the gym is a great way to step up your fitness game. But it isn’t always to stay focused and have an effective workout. After all, Life is busy, and sometimes it’s hard to get enough time during the week to hit the gym more than once or twice.
So then what’s the solution? Well your main goal should be learning how to maximize your gym time so you can get the most out of your workout. So let’s talk about the top tips to help you maximize your time at the gym.
1. Keep Cardio Under 20 Minutes
Many of us are guilty of getting sucked into the cardio routine and forget about all the other beneficial exercises. If you’re doing cardio for more than 20 minutes during your workout, you’re wasting your time. Obviously cardio is great and can be beneficial, but it shouldn’t be taking up most of your workout time.
If your fitness goals are to burn fat and get in great shape all around, your best bet is to incorporate time-efficient interval training. The two best ways to do this are through high intensity interval training (HIIT) and tabata intervals. These two types of intervals burn fat more efficiently and take less time than traditional cardio training.
2. Foundation Lifts
One of the best things you can incorporate in order to have a more efficient workout is foundation lifts. Because they target the largest muscle groups and increase metabolism, they work best for general fitness and weight loss goals. Basically, they are resistance exercises that work the major muscle groups. Some great foundation exercises are:
- Bilateral Lower-Body: This includes squats (front and back), modified deadlifts, and seated leg presses just to name a few.
- Unilateral Lower-Body: A few good exercises in this category are forward or walking lunge, Bulgarian split squat, single leg squat, and step up.
- Upper-Body: To workout the upper body barbell or dumbbell bench presses, cable, machine, or band row, barbell or dumbbell bent-over row, or dips are all good options.
- Core: For the core planks, bicycle crunches, reverse crunches, and Swiss ball crunches are a great exercises to incorporate.
3. Don’t Forget Recovery
Recovery is a major part of the muscle building process and shouldn’t be overlooked. The length and composition of intra-set recovery periods are critical programming variables. During a session, active recovery could be something like jogging in place or dynamic stretching between sets.
Moving around between sets readies the muscles and other supporting systems such as the heart for what is next. Additionally, it keeps your metabolic rate up which improves weight loss. And don’t forget about the recovery period post-workout. After all, it is during the recovery period that the muscles rebuild and gain strength.
The Maximizing Your Gym Time Takeaway
All in all, there are many ways to help maximize your gym time. By cutting down on the cardio, doing foundation lifts, and using recovery as a tool you can make sure you are getting the most out of your gym experience every time.
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