No matter where you are on your fitness journey, there’s always something you can do to tweak your workout and get the most out of your time at the gym. From grabbing a workout buddy to downing a post-workout smoothie, check out these gym tips to help keep you fit and on track.
Listen to Music
You might put on music at the gym just to keep yourself entertained or drown out the noise of the people around you, but it’s actually helping you work out better! Listening to music can increase your stamina and put you in a better mood while working out. Choose fast-paced music with a high bpm (beats per minute) so you can keep the tempo while running, jogging, or cycling.
Drink Smoothies to Replenish
With long or high-intensity workouts, your body needs things like protein and carbohydrates for strength and energy. While it might feel counterintuitive to eat before or after a workout, it’s important to make sure you’re getting all the fuel your body needs. Smoothies are a great way to pack in protein, carbs, and nutrients, plus the added bonus of extra hydration! Read this article to find a recipe that works for your health and fitness goals.
Staying hydrated is one of the most important things you can do while working out. Sweating during a workout can leave you dehydrated if you haven’t sipped enough water before or during your workout, which will make you fatigued faster. It’s recommended to drink seven to 10 ounces of fluid every 10 to 20 minutes while working out to keep you at optimum hydration levels.
Get a Good Night’s Sleep
Resting is an important part of working out! If you push yourself too hard, too often, you face diminishing returns. It’s important to take days off to rest and always make sure you’re getting a good night’s sleep. Sleep recharges your body, helps you heal faster and is important to your overall health.
Combining different types of workouts can be a way to spice up what’s become a boring and predictable workout routine, as well as challenging your body in new ways. Mix together strength and cardio exercises into circuits, like dumbbell lifts followed by burpees, to really push yourself to the next level. Researchers have found that sticking to just one workout like cardio, can lower your metabolism and make losing weight harder. Adding strength training to the mix will solve that problem!
Having a workout buddy to keep you accountable can be a lifesaver. If you find yourself tempted to skip the gym, having someone gently encourage you or cheer you on when you accomplish something can make going the gym feel less like a chore. It also saves you the awkwardness of having to ask a stranger to spot you! Find a friend with similar workout goals and take your workout to the next level together.
Lots of busy people have mastered the art of multi-task. Firing off an email from the treadmill or going over your grocery list during pilates may be doable, but it’s taking your attention away from the workout. Your time should be spent on work more than rest, with breaks no longer than 60 seconds. Put your phone away and spend that downtime focusing on your breathing and staying hydrated.