Jan
17
Tips to improve your workout performance
Filed Under Workout Goals |
Once you’re started a workout program or an exercise routine, one of your main motivations should be to increase performance.For a runner it is important to run farther and faster. Bodybuilders will want to add more weights to increase strength and muscle mass. For a slightly overweight person guess what it important? … many things but you get the point: efficient aerobic exercise, better diet, etc.If a better performance is not one of your main workout goals then you may be focusing too much on results, which are really lacking if your overall performance is lacking. Note this is not a science, but it is my opinion. You can leave comments and let me know what your opinions are!
Breathing
Enhanced exhalation while exercising can increase lung capacity which means your will be able to get more oxygen. With more oxygen in your lungs your heart has to do less work to keep your blood oxygenated. There is also a better muscle efficiency due to greater blood flow. Deep and conscious breaths can significantly help with improving heart and lung efficiency.Keep in mind that conscious deep breathing techniques don’t have to be done during cardio exercise or any other exercise only. It is a good idea do them while you are resting. This is in fact one of my warm up instructions from my trainer about five years ago.
Keep a variable pace during the workout
Having the same pace during the whole workout is not only monotonous, but may not be exactly make a well-balanced workout program. With aerobic exercise for example, metabolic pathways that are responsible for energy generation during anaerobic metabolism are not exercised properly. That doesn’t mean, however, that aerobic exercise is not efficient; aerobic exercise is probably highly valuable part of your program alone. Same thing goes for bodybuilding. Strength training and exercise sets until failure can be helpful.
Don’t ignore cooldown
After a long and intensive aerobic training you definitely want to leave some time for cooling down. It is not a good idea to stop abruptly. You want to have the blood continue to circulate and slow down gradually. This way metabolic waste that is build up during exercise will have time to redistribute properly. So instead of stopping to catch your breath, keep moving for another 10 minutes until you’ve cooled down.
Sleep
Sleep is important for recovery. Sleeping every night around the same time and getting at least seven to eight hours of sleep is an optimum. If you workouts or performance is not doing so well, maybe you’re not getting enough sleep.
Don’t overtrain consistently
If you are continuously doing aerobic exercise and your pulse is higher by 5-10 beats than what it should be then you may be overtraining. This is different from keeping a difference pace during workout. I would say this will not help if you are consistently overtraining. Overtraining can cause fatigue and your workouts are less desirable because they will be hard. Overall, you are not producing better results if you are trying to burn some more energy and get out of the exercise sooner.
Comments
You must be logged in to post a comment.