5 Effective Workout Tips Backed by Scientific Research
Are you trying to build muscle, burn fat, or just lose weight? You probably follow a workout routine of some kind. But if you still aren't getting bigger or leaner, it might be because you're missing the key components that make a workout effective. We're going to share the top five scientifically proven workout tips to help you reach your fitness goals and feel more confident about your body.
1- Start with a Warm-Up
During the warm-up, your heart rate increase, blood vessels in skeletal muscles dilate, and the body releases energy stores; it basically prepares your body for more strenuous activities. A study published in the International Journal of Sports Medicine showed that warm-up before exercise increased muscle endurance and gave a much better regulation of blood sugar levels in the body.
Another interesting study on North American Olympic Athletes found that participants envision themselves competing in the sport during warm-up, which gives them a psychological boost. So, if you have a hard time getting motivated to exercise, do a warm-up and just imagine yourself feeling great after a workout.
2- Do Circuit Training
Circuit training involves doing several exercises one after another with little to no rest in between. Each exercise target a different muscle group, so you work your entire body with this type of training. A circuit takes about 5-10 minutes to complete, and you don't have to have a full gym membership to do it. Instead, you can use just your body weight, and simple equipment like dumbbells, resistance bands, stability balls and do exercise on a cardio mat.
Circuit training significantly improves weight loss in obese individuals, and it's more effective than aerobics when it comes to maintaining the BMI.
3- Don't Underestimate Cardio
Cardio is your best friend in every fitness journey. If you're trying to bulk up or slim down, build endurance or feel healthier, cardio is a sure-fire way to get there. And, it's okay if you don't love running on the treadmill or elliptical, just roll out your cardio mat and do some Pilates. You can also break a sweat by spicing up your usual routine with reformer cardio exercises.
Don't think of cardio just as a way to burn calories; it improves your heart health and enhances flexibility. Cardio can also help improve cognitive function and prevent age-related decline in mental health.
4- Strength Train with Weights
You must have seen those dramatic transformation photos, people looking leaner, more toned, and definitely stronger. But, do you know what they all have in common? They lifted weights.
Strength training has some incredible health benefits, including increased bone density, more endurance, and fat burning even hours after you're done working out.
5- Fluids, Fluids, and Fluids!
Water is crucial for so many bodily functions, including controlling your body temperature and a healthy metabolism. You need more fluids to prevent dehydration and replace the essential electrolytes that you lose through sweat when you're exercising. So drink up before, during, and after your workout for the best results.
Effective workout doesn't have to be hours of sweating on the treadmill. Find a few basic pieces of equipment, a good quality cardio mat, and a few weights, and you're all set to have a body that's leaner, stronger, and healthier. Most importantly, have fun with your workout. You're doing something good for your mind and body.