Achieving maximum results with your workouts, requires preparation, discipline, and consistency. Here are 5 key step to optimizing your results.
1) Dynamic Warm-Ups
How can you possibly expect to get maximum results if you don’t establish a base foundation and get your body ready to perform? The purpose of a dynamic warm-up is to prepare your body for your workout. It’s value comes from taking your body through all the planes of functional human movement, including bending, twisting and rotating.
Example dynamic warm-up exercises: Squat-to-stand movements (10 reps), lateral lunges (10 reps), and reverse lunges with twist and overhead reach (five reps each side).
2) Interval Training
What’s the best-kept secret when it comes to intense workouts? Studies have shown that about five minutes of high-intensity exercise, consisting of eight rounds of 20 seconds of exercise per round followed by 20 seconds off for recovery, is superior to 60 minutes of continuous cardio. Read that one more time so it sinks in! An important thing to remember when implementing this into your program is to never substitute duration for intensity. When working only a short period of time, you must ensure that your exercise form is perfect on each repetition.
3) Timed Workouts
This is a similar concept to interval training, except the “bursts” of exercise are a bit longer and you’re generally doing only one particular exercise at a time, rather than performing a whole-body workout all at once. The purpose is essentially the same: to maximize the benefits of a resistance training program by creating maximum metabolic disturbance. That means you burn up body fat keeping your heart rate constantly elevated while training. Your metabolism never reaches an equilibrium set-point due to the alteration in timing.
4) Super-Set Training Using Your Body-Weight
Intensify your weight training by adding “super sets” of body-weight training to truly engage your muscles. Super-setting is a technique in which you take an exercise targeted for a specific muscle group and immediately perform a similar exercise with no rest. With this technique, you don’t use weights or machines for the second exercise. This is a time-efficient, intensive way to maximize strength and lean muscle development. Best of all, you can use this principle for any workout.
Example exercise, Chest Combination: flat-bench dumbbell presses (15 repetitions), super-setted with wide-grip push-ups (25 repetitions). Back combination: machine pull downs (15 repetitions), super-setted with body-weight pull-ups (maximum number of repetitions you can perform).
5) Recovery and Regeneration
Working out breaks your muscles down; in order for them to heal properly, you must give your body adequate time and opportunity to rest. Without appropriate recovery time, you risk overtraining, which can lead to injury and lethargy. Moreover, too much exercise limits your progress and your body becomes catabolic, meaning it begins to degenerate. Eventual loss of lean muscle mass and bone density occurs. How can your body thrive when you do not allow proper healing? No amount of exercise will positively affect your body if you are in a state of overtraining. Serious weight training creates microtrauma; tiny tears and strains in your muscles and connective tissues. To ensure that you are not damaging your body, it is recommended to weight train no more than three times in a seven-day period.” Incorporate regeneration programs such as active isolated rope stretching and myofascial foam rolling techniques on rest days for accelerated recovery.
Source: to your Health –By: Perry Nickelson, DC