Exercise plays a major role in physical and mental health, but daily exercise is not always feasible with the busy nature of our daily lives. The good news is that if you’re efficient with your workouts, you can still get the results you’re looking for in less time. The following tips will help you get the most out of each gym session so you can feel strong and still have time for all the other activities you love!
Maximize your workouts:
High intensity exercises: Before attempting any high-intensity exercise, it is important to increase your endurance over the course of a few weeks or months. Once you have a good baseline, you can increase the intensity to create a more effective workout. Try VASA’s STUDIO RED HIIT Classes, the perfect mix of cardio and strength training for a full body workout. Learn more about the benefits of HIIT exercises here.
protein: It requires both strength and cardio exercises Muscle building protein. If you’re not getting enough protein, your muscles won’t get what they need to recover and grow stronger, and you won’t be able to get the most out of your workout. Head to VASA’s REVIVE section near the entrance to your club after your next workout to pick up a protein shake or bowl of protein powder to make at home.
Body lifting: If you find yourself doing mostly cardio, it’s a good idea to add some strength training. Working against resistance builds muscle and increases your metabolism more effectively than cardio alone. Check out this awesome one Lower body workout or this kettlebell circle.
- Slow lift: Lifting slowly in both directions, for 5 seconds, will help you maximize each movement and get more results with fewer repetitions.
- heavier weight: Once you learn proper weightlifting form, you can add heavier weights. If done correctly, lifting heavy weights will give you better results in less time.
Shorter exercises: Exercising at a higher intensity is often more effective for a shorter period of time. 30 or 40 minutes is all you need to get in a great workout and see some amazing results!
Compound exercises: A great way to maximize your workouts is by incorporating exercises that work multiple muscle groups at the same time, making it easier to get a full-body workout in less time. These exercises are also more effective, as you will work together as you would in your daily activities outside of the gym. Some examples include adding curls for the biceps during the lunge and overhead press at the top of the squat.
carbohydrates: Carbohydrates are your body’s primary fuel for any high-intensity workout, and when your body is properly fueled, you’ll be able to put more effort and energy into your workouts and get more out of every session. Make it healthy and delicious Quinoa dishes This is a healthy approach Fried rice.
Periods: High-intensity intervals — periods of all-out effort interspersed with short, low-intensity rest periods — provide more cardiovascular and metabolic benefits than any other exercise. Learn the differences between HIIT and strength training here.
hydrate: staying hydrated It will help your body to perform better during exercise and recover after exercise. hydrate Before, during and after exercise for best results.
massage: What you do between your workouts matters, because this is when your muscles do all the repair work needed to grow. Adding massage to your routine is a great way to reduce inflammation and promote healing and recovery. Check out VASA Hydromassage room And relax the tense muscles after the next exercise.
Prioritize sleep: If you don’t get enough SleepsSymptoms of overtraining, including breaks in physical fitness, can occur. Aim to get between seven and nine hours of sleep each night for best results.
Switch things up: If you’ve been doing the same thing for a while with your workouts, you may feel bored and unmotivated. Finding new and fun ways to move will help you stay committed to your fitness routine. It’s the perfect time to try out a new class or job training with a friend! VASA offers a lot Premium amenities And Group fitness classesYou are sure to find something you like.
You don’t have to exercise every day to enjoy the many amazing benefits of exercise. Even two or three high-impact sessions each week will leave you feeling healthier, stronger, and happier! Come to VASA to experience our supportive and uplifting services Group categories Or follow a new routine with one of our therapists Personal trainers today. Don’t forget, it’s always a good idea to check with your doctor before starting a new exercise routine.
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