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8 Fitness Tips to Make Your Workout Far More Effective

8 fitness tips to make your workout far more effective
Kent Probst, BS, MEd
Kent Probst is the owner of Long Healthy Life Blog

1. Do Cardiorespiratory Exercise and Resistance Exercise on Opposite Days. 

Avoiding  conflict between cardiorespiratory exercise and resistance exercise is just one of 8 fitness tips to make your workout far more effective.

When they are done in the same session, gains in muscle mass and strength are adversely affected. The molecular mechanisms in the muscles involved in strength gains need approximately 3 hours to reset. This is why you should do cardiovascular exercise and resistance training at least 3 hours apart. 

Additional research has shown that you need between 6 hours and 24 hours to avoid having cardiovascular exercise interfere with gains in strength and muscle mass. 

Doing cardiovascular exercise immediately before resistance training elevates your cortisol and blood lactate and interferes with the contractility of your muscles.

 

2. Do Cardiorespiratory Exercise During Mid-Morning. 

Muscle stamina and endurance peak around early to mid morning, meaning this is the best time for cardiovascular exercises. 

The time of day when you do resistance training, the frequency of training, type of exercise, and rest all condition your muscles and organs to self-regulate. This is why you can negatively affect your circadian rhythms by making frequent changes to your exercise schedule. 

Your muscle clocks look for and need consistency in your exercise routine to be able to prepare for upcoming training sessions.


Plyometrics at Power Systems

 

3. Do Resistance Exercise Between 4pm and 6pm. 

You may be surprised to know that cardiovascular exercise and resistance training conflict with each other at the molecular level. When they are done in the same session, gains in muscle mass (hypertrophy) and strength are adversely affected.

Your body temperature peaks between 4pm and 6pm, and it’s believed to be the reason pliability, speed, and strength peak during this time frame. Therefore, the optimal time for resistance training is 4pm to 6pm to start maximizing strength and muscle. 

 

4. Find a Fitness Support Group. 

One of the secrets of healthy aging that people often don’t think about is maintaining meaningful relationships. 

Having a group of people to lean on when you’re struggling to lose weight and maintain it will greatly increase your odds of success. 

Emotional support may be just as integral as diet and exercise when you’re trying to make exercise an unbreakable habit.

 

5. Establish a Routine. 

Plan your exercise on your calendar. You’re more likely to hold yourself accountable, and it will provide a structured plan you need when losing weight. 

It seems easier just to go in and do your workout than to worry about keeping a record of what you’re doing. But if you want to maximize progress, it’s important to keep an electronic or written record of your exercise program. 

Being able to go back and look at your workouts a month or two ago will tell you what’s working and what’s not.


 

6. Tailor Your Exercise to Your Needs.

Getting involved in exercise programs just because they’re popular may not serve your needs. A workout that doesn’t address your needs will waste your time and make it harder to reach your goals, increasing the likelihood that you’ll stop exercising. 

The frequency, intensity, time, and type of exercise should be appropriate for your fitness level and goals. 

Formulate a plan that will make exercising convenient and enjoyable. This one seems obvious, but some people seem to think the most effective exercise is painful and difficult. It doesn’t have to be this way. 

An unpleasant experience can cause you to drop out rather quickly. So make exercise fun!

 

7. Burn More Calories with Weight-Bearing Exercise. 

Weight bearing exercise such as walking or running generally burns more calories than non-weight bearing exercise such as bicycling or swimming. 

With weight-bearing exercise, the heart must beat harder and faster to get blood flowing back to the heart.

The treadmill, stepmill, and elliptical trainer are three of the best pieces of cardiorespiratory equipment for burning calories. 

 

8. Use Periodization. 

If you do the same workout too long, eventually you’ll reach a plateau and stop making progress. 

Training too hard, too long can contribute to overtraining. Overtraining is defined as a lack of improvement or a decline in performance. 

Periodization can help with injury prevention by creating variation in the design of your workout. By varying the intensity, exercises, sets, repetitions, and rest periods you can reduce the risk of “overuse” injuries and optimize long term progress. 

 

Summary

Need help designing a workout? The American Council on Exercise has resources to help you find a fitness professional.

By following the eight tips to make your workout far more effective, you’ll find yourself reaching your goals faster. 


Disclaimer: This post includes affiliate links, and I will earn a commission if you purchase through these links. Please note that I’ve linked to these products purely because I recommend them and they are from companies I trust. There is no additional cost to you.

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Hi, I'm Kent

As a personal trainer, exercise physiologist, and bodybuilder, I’ve dedicated my life to optimal nutrition, fitness and natural remedies. And putting it all into practice. Now I’m taking my experience and knowledge to the next level by helping others through blogging.

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