6 Effective Ways to Maximize Your Gym Sessions
People have now become aware of the perils of a sedentary lifestyle. With the risk of several life-threatening diseases increasing in recent years, the switch towards a healthy lifestyle is happening gradually. People are aware and want to actively take steps toward being fit.
They have joined the gym and are putting in the effort to be active. That said, there still needs to be more knowledge regarding maximizing the effectiveness of one’s gym sessions. With a busy lifestyle, it’s impossible for an individual to spend 3-4 hours in the gym unless they’re competing professionally as athletes.
But guess what? It’s possible to get a super-effective workout in just 30-45 minutes if you know the right way to maximize it. The best part is you can start slow and make gradual progress over a period of time. This gives your body ample opportunity to adjust and avoid the risk of injuries or burnout.
Doesn’t matter if you’re an experienced gym-goer or a beginner who’s just starting. The tips below will help you make the most of each gym session. Let’s find out what they’re all about.
As mentioned previously, here are 6 effective ways to help you maximize your gym sessions:
1. Get the right pre-workout
If you’re someone who wakes up early, starting your day with a good pre-workout before you hit the gym is important. This can include a fruit like banana or apple. Pre-workouts keep you focused, provide energy, and improve overall performance.
2. Stretch and warm up properly
Now that you have got the caffeine boost, you should stretch and warm up your muscles. People often confuse stretching and warming up to be the same. While both are different in approach, they are essential to your training.
Warming up helps you prepare the muscle for handling extra workload during the workout. On the other hand, stretching focuses on making your muscles accustomed to a better range of motion. The basic aim of warm-ups and stretching is to help prevent injuries and improve your overall workout performance.
When done right, it improves the blood flow to your muscles, helping reduce muscle soreness and injury chances.
3. Focus on compound movements
Once you’re done stretching and warming up your muscles, you should focus on compound exercises. They target multiple muscle groups at once and provide a full-body workout that helps you maximize your time at the gym.
Compound exercises include squats, lunges, deadlifts, pushups, pullups, rows, dips, etc. They save time and offer numerous benefits, including burning more calories, improving flexibility and strength, and gaining muscle mass.
If you’re a beginner, you can start with light weights that allow you to complete 10 to 15 reps in one set comfortably. Later on, if you feel stable, you may increase the weight in the second or third set.
4. Log your workouts religiously
Another way to maximize your gym session is to keep a log of your workouts. With many fitness apps available today, keeping a log/track of your workout has become easy. You no longer have to use pen and paper or manually calculate.
Logging your workouts provides more accountability and helps you to monitor your progress toward your fitness goals. It also helps you understand more about your body and determine what is working for it.
To start with, you can keep a log of how much weight you’re lifting or how many reps you can manage at a set weight.
5. Minimize rest time
Rest time should be adjusted based on your goals, but keeping the rest time short can help you get the most out of your workouts. Short breaks ensure your muscles are warm and prepared for the next set. Cutting down on rest time also reduces your time at the gym, which is great if you have a busy schedule.
Planning your sets and the rest time is a terrific way to squeeze in more exercises and move more quickly towards your goals.
6. Eat a protein-rich diet
The importance of consuming protein is underrated. Eating a protein-rich diet is another way to maximize your workouts. Many people don’t pay much heed to it. However, you need to consume more proteins to gain maximum benefits from your workout.
Protein helps in rebuilding your muscles and facilitates muscle growth. Without protein, it may take longer to see results. You should ensure you get enough protein throughout the day from your meals or snacks.
Gym sessions do not have to be long and boring. You can have short, fun gym sessions and still get the most from a workout. By following the tips mentioned above, you can maximize the benefits of your gym session and see how things improve.