Workout Tips For Beginners
Have you been wondering about some work out tips to boost your exercise game? Whether you work out at the gym or home, these tips will make your training routines more efficient.
Tips you should follow for any work out:
Always Warm-Up
Warm-ups are essential to any pre-workout ritual. A good warm-up prepares your body for exercise by turning up your heart rate and pumping more oxygen into your bloodstream. It gives time to your bodies to prepare for the intense training that is about to happen.
Although stretching is popular, dynamic movements are more effective. Try doing movements that mimic your exercises.
You can also do a few reps of the exercise with lighter weights. It will help in maintaining proper form and fluidity. Light cardio is also a good option for a warm-up.
Pre- and Post-Work Out Carbs
Introducing carbs into your pre- and post-workout snack is a game-changer.
According to a study conducted by the Queensland University of Technology, carbohydrates before a workout could help with immunity disturbances and help with faster recovery post-workout. Apple slices, toast with eggs/peanut butter, or a fruit cup are all healthy options for snacking pre-workout. Be sure to eat them 1-3 hours in advance.
Chocolate milk after a workout also helps with post-workout recovery. A study in the Journal of Exercise Physiology showed that chocolate milk has a 4:1 carb-protein ratio, which helps muscle repair and restores energy. A glass of low-fat chocolate milk is an excellent alternative to store-bought recovery drinks.
Lift Weights
If you’re only hitting the treadmill or other cardio machines, then this is your sign to ramp things up.
Weight lifting can not only tone your body better, but it can also help your metabolism. We all know that metabolism is vital for our health. Healthier metabolism means food is transformed into energy faster.
A Harvard School of Public Health study showed that people who worked out with weights had improved and faster metabolism.
The study showed comparison between people who only did cardio to people who lifted weights. The results were that people who lifted weights did not get as much abdominal fat as the cardio group.
If you do not have access to weights like dumbbells and barbells, try making DIY weights. You can fill bags with books or other heavy items to use as weights. You can also try large water bottles, sand bags, or even buckets filled with water/sand.
Protein Before Bed
Good nutrition plays a huge role in determining workout results. However, a lesser-known fact is that the time you take your protein can change the outcome. Studies have shown that consuming casein-rich proteins, like protein shakes, Greek yogurt, or chicken breasts, before bed is better for building muscles.
The reason for it is the slow digesting nature of proteins. It keeps muscle synthesis active and amino acid rates raised. So, by taking protein at night your body can take full advantage of the protein synthesis process and maximize muscle growth and gains.
Hydration
The recommended loss of body weight via fluid is 2% during exercise. However, some people tend to lose up to 10%. Losing that much fluid can cause dehydration, performance issues, and extreme fatigue.
We need to replenish this lost water immediately and effectively. The key to maintaining good hydration is to drink water proportional to body weight.
About 1 ounce of water per pound every day is enough. Make sure you begin your workout after hydrating yourself sufficiently and always carry a bottle of water with you.
Sleep and Rest Days
Sleep is so important after intense workouts. Your muscles repair when you sleep and ensure you perform better the next day. Insufficient sleep can also cause workout plateaus, where you stop seeing results. So, make sure you get a total 8 hours of deep sleep.
Rest days again, much like sleep, affect your performance. Micro tears in muscles occurs every time your work out, which can only repair during rest. So, keeping even a day’s gap in between your week helps with recovery and growth.
Here are more tips if you are looking for specific ways to spice up your training routine. Try out these tips for:
Cardio:
- Try incorporating skipping with other strength training exercises. A skipping session for 30 seconds followed with mountain climbers, planks, or pushups is more effective for burning calories. Try doing this combo for 10-20 minutes.
- Low-intensity workouts after a high-intensity workout can help with endurance and recovery. Try doing them back-to-back or follow a HIIT session with low-intensity training. These can include swimming, cycling, elliptical, or jogging.
- If you do not like working out indoors, try going for long jogs outdoors.
- Always cool down after each exercise. It helps stabilize your heart rate and gets you ready for the next workout.
Strength Training:
- Form is essential to making sure you develop uniformly and do not face any injuries. Always remember ‘form over quantity.’ So, make sure you perform each exercise with the correct form.
- Cardio after resistance or strength training can help with endurance and burning extra calories.
- Breath control helps in engaging your entire body. There are many breathing techniques. However, here is a basic one— exhale when you lift or push and inhale as you release or return to the original position.
- Using resistance bands can help move past the work out plateau. It provides you with varied resistance so your muscles can work optimally.
Gym Training:
- Know your equipment inside and out. Don’t be shy to ask for help. It can help you perform better and prevent injury.
- Advanced or intermediate gym-goers can benefit from switching to free-weight exercises. Free weights are more dynamic, so it helps engage new areas and can improve stability.
- Keep a log of all reps and movements either in a book or digitally. It can help track performance and assess the efficacy of different movements on your body type.
- Don’t compare your progress with another person. You may not be putting on gains as anticipated; however, do not be disheartened. Look for other movements that can help you, and always ask a trainer or a gym buddy for help.
There are so many other methods that can make your workout enjoyable and effective. But ensure that whatever information you are taking is scientifically based. We hope that our pointers help you on your journey to reach your body goals.
