Working out has numerous benefits, some notable ones being reduced stress and anxiety, better mood, and better sleep. If you are like most people who work out, you want the best results after each workout to get the maximum returns for the amount of time and effort you put in. In this article, we will focus on some of the best ways to improve your workouts and make them more efficient.
Incorporate Strength Training
Cardio exercises are an excellent option if you are new to working out or are warming up. However, you will get much better results by incorporating strength training into your routines. For this, you can use your body weight or gym weights.
Exercises such as pull-ups, chin-ups, push-ups, squats, lunges, and planks can help if you use your body weight. If you are using weights, start with ones you are comfortable with and gradually increase how much you lift.
Progressive overload challenges the body over time so that it doesn’t become used to the same weight. You can either increase the weight you lift or the intensity of your exercises for better results.
Supplement with Creatine
Creatine is one of the most studied sports supplements, so there are many proven benefits to using it. Its benefits stem from its similarity to amino acids, which are crucial compounds for building the protein that is responsible for building muscles.
Creatine works in several ways to improve your workouts. In people who do high-intensity exercises, it helps increase phosphocreatine stores, which help the body produce ATP. The increased amount of ATP becomes a crucial source of energy that enables heavy lifting.
It also allows you to do more workouts in a single session, helps with muscle repair, reduces protein breakdown, and lowers myostatin, a protein that can inhibit muscle growth.
Some studies show creatinine can help increase testosterone. The relationship between creatine and testosterone has already been researched in swimmers and men who perform strenuous leg workouts. Even in studies that did not show a direct relationship between creatinine and testosterone production, there was a direct one between creatine and better workouts, the latter being responsible for a testosterone increase.
Do Interval Workouts
Interval workouts are for those who have been working out for some time but need better results throughout the body. They entail high-intensity intervals that could be up to a minute long and short breaks that are typically 30 seconds long.
If you feel like you are no longer pushing yourself as much as you should be or could be, you can increase the intensity intervals or reduce the rest intervals. Do not do both in the same workout unless you are sure your body can handle it, as you will be putting a lot of strain on the body.
Switch to Free Weights
It is OK for beginners to use workout exercises at the beginning of their fitness journeys. These machines teach form and get you to a place where you can start exercising using free weights.
Barbels, kettlebells, and dumbbells produce much better results because they target different types of groups of muscles.
The reason is that you do not have the power of a machine to help you, meaning your body has to use as many muscles as it can to ensure you complete your reps. Using more synergistic muscles like this can help you build muscles. This will lead to muscle growth and increased metabolism because muscles are much better at utilizing energy than fat cells.
You can do many other things to improve your exercise, such as getting better sleep and remaining hydrated. However, the above simple and practical tips are for those who have been exercising for a while and want to take things to the next level.