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How to reap more from your exercise

Fitness
 Photo:Courtesy

The following tips will keep you in the right path to making your exercise routine more fun and will add to your energy and health:

Put it in words: Start by writing down a plan that outlines the first few weeks of your routine. If you write it down, you probably double your chances of success. There is something rewarding about checking off each workout.

Your plan should also include your regular eating habits. When these two are correctly monitored you are assured of great results.

Eat first:

Don’t exercise on an empty stomach. If you do, you are probably going to have much less energy for your workout therefore running the risk of cannibalising your own muscle tissue.

This is to say that if you don’t have enough blood sugar, your body will convert your own muscles into energy. So make sure you get yourself some light snack about 45 minutes to an hour before your training exercise. Just make sure you give your body the fuel it needs to support your exercise programme.

Maximise your time:

Do not waste so much of your time on isolation exercise i.e. training one muscle at a time. Instead, do exercises that target multiple muscle groups simultaneously in a circuit.

 This allows you to get the most out of your time because it combines both cardio and resistance training. Exercise such as rowing, cycling, swimming, a set of push ups into a set of lunges with side raises into a squat press and jumping jack can be very good suggestions.

Take it slow:

 Don’t take your training too fast, be patient. Increase intensity and duration in small doses. Given enough time, your body is remarkably adaptable and it applies to any individual who exercise.

If you increase your speed and distance at the same time, you have a higher risk of injury. What is the rush really? Give your body time to adapt and you will be amazed with your long term results.

Take a break:

 Make sure you give your muscles adequate recovery time to build and get stronger. Make sure you have enough rest. Take some time off at least one to two days a week from training.

Birds of a feather:

Associate more with people who love to exercise. If most of your social circle are out of shape and avoid anything to do with exercise, it will make your progress more difficult. If you want to be fit, just be around fit people.

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