How To Get The Most Out Of Your Insurance Claim – No one goes to the gym hoping for the same result. You’re going to get 100% out of every rep, run and hard-earned sweat. Lucky for you, scientists and researchers want the same thing. Here are 13 incredibly effective strategies, powered by the latest research, to get the most out of every workout you do.
1. Lift weights “If you’re just doing cardio, you’re sabotaging yourself,” says Jacob Wilson, Ph.D., certified strength and conditioning specialist and associate editor
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“Your metabolism will really go down, which will make it harder to lose weight. However, resistance training builds muscle mass to increase metabolic rate.’ This explains why, in one Harvard School of Public Health study of 10,500 adults, those who spent 20 minutes a day weight training gained less abdominal fat over 12 years (compared to those who spent the same amount cardio). .
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2. Listen to music Everyone knows that your favorite tunes can motivate you to exercise, but in one Indian Journal of Physiology and Pharmacology study of 30 men and women, people who listened to music (especially slow music) after exercising recovered faster than those who did not without melodies. “Music increases the body’s levels of serotonin and dopamine, hormones known to promote recovery,” says Perkins. Try listening to some of your favorite, most relaxing tracks as soon as you finish your workout. This will help your blood pressure and heart rate return to normal, and your recovery will be as quick as possible.
3. Replace stretching with a dynamic warm-up. Don’t stretch for nothing. In one Austin State University study, people who warmed up with light leg extensions and squats were able to squat 8.36% more weight during the workout than if they did a typical bend-and-hold stretch. Their lower body was also 22.7% more stable. “Think of a rubber band,” says Wilson. “If you stretch it hard and then pull it back to shoot, it won’t go as far. The same thing happens with your muscles and tendons.’ However, dynamic weight movements—ones that mimic the workout you’re about to perform—increase blood flow and improve range of motion without compromising the elastic properties of muscles and tendons. So, for example, if you’re going for a run, it’s a good idea to do about five to ten minutes of lunges, knee lifts, and leg kicks before you get on the treadmill.
4. At the beginning of training carbohydrates. You can think of carb loading as something you do to run a marathon better. But eating carbs before your workout can also help you during those times, according to 2013 research published in
“Carbohydrates are your body’s primary fuel for any high-intensity workout, and when your body is fueled, your body will work harder and get better value, both in terms of calorie expenditure and muscle growth, than it would if you were fasted ,” says Wilson. So even if you love your morning workouts, make sure to eat some toast or oatmeal before you leave the house.
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5. Do Intervals Minute-by-minute high-intensity intervals—periods of full exertion interspersed with short, low-intensity “breaks”—provide more cardiovascular and fat-loss benefits than any other workout, Wall says. For example, in one study conducted by the Human Performance Laboratory at the University of Wisconsin-La Crosse, people who did 20 minutes of interval training with exercises including push-ups, burpees, squats and lunges burned an average of 15 calories per minute—almost twice as much , as during long runs. To burn the same amount of calories, follow the same workout protocol: Do as many reps as you can for 20 seconds, rest for 10 seconds, and repeat for a total of four minutes. Rest for one minute, then repeat for a total of four rounds.
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6. Drink water. Losing as little as 2% of your body weight in fluids—some gym-goers sweat 6 to 10%—can make your workout more difficult, reduce your exercise performance, and reduce your body’s ability to recover after leaving the gym. according to a review by the University of North Carolina. Unfortunately, “we find that many people are dehydrated when they come to the gym,” says Amanda Carlson-Phillips, MS, R.D., vice president of nutrition and research at EXOS. She recommends everyone drink ½ to 1 ounce of water per pound of body weight per day. To make sure you’re drinking enough water during your workout to replace lost fluids, weigh yourself both before and after your sweat session, says Carlson-Phillips. You should not lose more than 2% of your weight.
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7. Use scales. Weight machines are great for helping newbies learn proper form, but once you get the hang of it, you need to move on to weights. According to a 2014 study in the Journal of Strength & Conditioning Research, exercises using dumbbells, kettlebells, and barbells lead to a greater hormonal response compared to similar exercises on machines. This is mainly because free weight exercises engage a wider range of muscles. “Whenever you need to move a free weight and you’re not guided or supported by anything like a machine, all of your synergistic muscles have to work to help you,” says Holly Perkins, certified strength and conditioning specialist, author of
8. Get a better night’s sleep. Getting some quality shut-eye is vital to getting the most out of your gym sessions. And that goes for every night of the week. According to a 2015 Sports Medicine Review, poor sleep not only hinders your exercise performance (and the number of calories you burn), but also your body’s ability to recover stronger after each workout. “Sleep causes hormonal shifts that help the body recover before exercise,” says Carlson-Phillips. Without adequate sleep, symptoms of overtraining appear, including a fitness plateau. Try to get seven to nine hours of sleep every night.
9. Get a massage. This post-workout massage does more than just feel good. According to research from McMaster University in Canada, it affects genes in muscle cells, reducing inflammation and increasing the number of mitochondria, which aids strength training and recovery. The important thing to remember is that your muscles don’t get fitter during exercise; they do so between your workouts as they recover and adapt to exercise, says exercise physiologist Anthony Wall, MD, director of professional education for the American Council on Exercise. “Massage helps that process.”
10. Drink Chocolate Milk A recent study in the Journal of Exercise Physiology found that cyclists who drank low-fat chocolate milk after exercise recovered just as well as those who drank commercial health drinks. This has a lot to do with the 4:1 ratio of carbs to protein. Protein stimulates muscle repair, while carbohydrates replenish energy stores and even help protein get to the muscles, says Carlson-Phillips. After intense or long workouts, try to drink a glass as soon as possible after the workout.
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11. Change things up. It doesn’t just keep you from getting bored. In a 2015 study by East Tennessee State University, exercisers who performed both deep and full squats experienced greater fitness gains than those who only performed deep squats. The same is true for any exercise variation. Doing multiple variations of the exercise changes the muscles you recruit and the amount of weight you can lift, resulting in bigger gains than if you did the same movements month after month, says Wilson. While you can incorporate multiple variations of the same exercise into a single workout (such as planks and single leg planks), changing those variations each month will also keep your body guessing.
12. Get a cardio buddy In one Annals of Behavioral Medicine study, cyclists who exercised with a partner pedaled almost twice as long as those who rode alone. Having someone by your side makes you perform at your best and even makes training less difficult, Perkins says. Results: You can work out longer and harder and get more out of every trip to the gym.
13. Eat Protein Before Bed Protein helps your muscles recover after a workout, and for optimal fitness results, it shouldn’t stop when you take a nap. Fortunately, research from Maastricht University in the Netherlands shows that late-night snacks rich in casein, a slow-digesting protein, keep amino acid and muscle protein synthesis elevated throughout the night. To get the casein protein you need, Carlson-Phillips recommends eating Greek yogurt or cottage cheese after your workout and before turning in for the night. So many stores now accept payments from smartphone apps that in some places it’s almost possible to get in a week and slip through the tills without