Make Your Workout Count – How To Optimise Your Gym Workouts
Staying fit is hard work, so make every session count! Follow our steps to transform your gym workouts and get as much out of them as possible.
Whether you only fancy a quick gym workout or you’re ready for some HIIT, you should always aim to enhance your performance. Here are some of the best tips on how to optimise your workouts and get the best out of your gym sessions!
This is such an overlooked step, but if you really want to make the most of your gym workouts and push your body to excel, warming up (and cooling down) is essential. The reason we warm up before any physical activity is to prepare our bodies for what’s to come, for example, you wouldn’t attempt to do the splits without doing a hamstring stretch first. Stretched muscles are much more flexible and are generally easier to move. A little bit of cardio in a warm-up is also helpful to get your body ready for exercise, as an increased heart rate means more oxygenated blood is going to the necessary muscles. Some stretches you should do before and after your workouts are quadriceps stretches, triceps stretches, and shoulder stretches.
One of the most important and effective ways of optimising any exercise routine is being hydrated. Regardless of the intensity of your workout, you should always have a bottle of water nearby. Exercising for just one hour can use up a quarter of our body’s water! Dehydration also can lead to muscle cramps and fatigue, which isn’t ideal for any workout. If it’s weight loss you’re after, recent studies have found that drinking more water helps to prevent overeating and even speeds up our metabolic rate!
Carbs aren’t all bad
Most diets advise staying clear from carbs, but they can actually help to boost your gym workouts. Simple carbs (white bread, pasta, etc) are best eaten around 30 minutes before your workout, as they give you a small boost of energy before quickly breaking down. Complex carbs (brown rice, sweet potatoes, etc) have a slower absorption rate and so your body has more time to use their nutrients, so they’re perfect to eat a few hours prior to your gym session. Eating the right kind of carbs before a workout will give your body the fuel it needs to work hard.
Protein is essential
If you really want to optimise your workouts, protein is crucial. Protein helps to repair muscle damage and is one of the main nutrients that every person needs to maintain a healthy body. When you think of protein you don’t have to run straight for the meat aisle or start gulping eggs down like Rocky. With the rise of brands such as Myprotein, protein shakes and protein bars are one of the best ways to up your protein intake. Offering Whey powder and even vegan powders, Myprotein are one of the leading brands when it comes to protein shakes. Pick from a range of sumptuous flavours including salted caramel, strawberry cream, and chocolate peanut butter! When it comes to protein bars, it’s essential you choose the right one for you. Make sure you check the protein to carb ratio, 15 grams of protein per bar so ideal. Don’t forget to check the sugar, too; many protein bars are filled with refined sugar which won’t help you lose fat. Other things to look for in protein bars are fibre, fat and calories.
It’s all about the music
Ever got to the gym and realised you’ve left your earphones at home? Working out isn’t quite the same without your pump it up playlist to give you that extra motivation. Finding the perfect pair of earphones for the gym is a huge part of working out. Wires can get tangled and wireless buds can easily fall out, so taking your time to find earphones that can withstand a good gym workout is important. A wireless, in-ear, sweatproof earbud that won’t fall out with rigorous exercise would be perfect for the gym! Find out how our up-coming truly wireless earbuds Mymanu Clik S can help you work out!
Looking good is feeling good
When you look the part, you feel the part! Wearing good quality and fashionable gymwear is a major motivator when it comes to working out. Confidence can really affect your workout, so going to the gym knowing and feeling good can boost your moral and push you that bit further in your workout. Rhone and Lorna Jane are just some of the many great activewear brands out there to choose from. Rhone offers stylish and comfortable activewear for the everyday man, with anti-stink technology to avoid any smelly mishaps! Lorna Jane is another activewear brand for ladies that want to look good in non-technical gymwear. Whatever activewear you choose, just make sure you feel happy and comfortable!
Have a rest day
Sometimes, the best thing to do is to take a day off from the gym. Working out and exercising causes microscopic tears in the muscles, which isn’t necessarily a bad thing. However, overdoing your gym workout or not resting to give those micro-injuries time to repair could leave you with some serious health issues. Without sufficient rest from working out, you’re more at risk of getting sprains, tendon tears, and can even form conditions such as Overtraining Syndrome. So maybe cutting down gym days might actually help in the long run!