6 top tips for better workouts

With regular training there are so many variables and with this we are always looking to get the most from what we do.  Even if it’s  a daily commute to work or an occasional gym workout, these top tips will help you get the most from your workout.  Much of this comes down to specificity which essentially means we are all individual with different needs and goals.  This is a very important part of the process.

Eating before exercise

Getting the nutrition right before training is really an individual thing.  For performance we need to eat plenty of calories and consider the macro nutrients carbohydrates, protein and fat.  Remember we need some carbs for performance and fat is always the slowest to digest so leave plenty of time after higher fat meals.  For weight loss performance may take a back seat and it’s a case of eating just enough.  Either way it’s certainly worth trying lots of different options to see what works.

 

..and after exercise

The post exercise window of anything up to an hour is the perfect time to refuel.  Usually carbs and protein are priority here and again it’s individual to what we can manage and how much we need.  The recovery process starts here so a good post workout snack/meal can mean a big difference.

 

Get specific

Have a clear idea of what you want to achieve before the workout, then stick to it.  This is a major part of training and without it we are simply smashing empty miles or pushing empty reps.  Along these lines the more interesting training plans are those designed around events or sports.

 

Pre hab routines

Pre hab exercise are simply exercises that help to mobilize, rebalance and prepare the body for a workout.  Tight hips, sleepy abs or sticky shoulders need a wake up before we even start.  Time spent here reduces injury risk and means the body is much happier working later.

 

Find a training buddy (or Personal Trainer!)

You will simply enjoy the training more, work harder and generally look forward to workouts.  This goes a long way especially on the days where motivation is down.

 

Shake it up a little

Try a different method of training or even a totally different activity entirely.  It’s good to keep the body guessing and essentially it’s good for the body and mind to use some different movements.  Always fancied some squash or windsurfing?  Use that new found fitness and strength to go and have a lesson.

 

As always, come and see us to do things the right way.  We offer quality Personal Training from our exclusive studio at www.bourne-fit.co.uk

 

 

 

 

 

20 minutes or bust!

Over the years, workouts whether in or out of the gym have changed.  One thing that seems be more and more relevant to most people nowadays is shorter more efficient workouts.

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What are your top reasons for training? It may be one of the following:

 

Strength

Flexibility

Cardio fitness

Weight loss

Toning

Core stability

The good news is that any of the above can be achieved in well under the conventional hour workout.  In fact 20 minutes is often enough.

Remember the key rule of exercise.  Do something that makes the body respond, essentially we are trying to overload the body.  Here are a couple of examples of how you can ‘get it done’ in just 20 minutes..

Cardio – much research shows the best gains in fitness are intervals.  Perform a good worm up then aim for 5 x 1 minute intervals at 95% followed by very easy 1 minute recovery.  Cooldown and stretch, job done!

Weight loss – a very effective weight loss specific workout would be a workout before breakfast on an empty stomach. 15 minutes of cycling or running followed by a 5 minute mini circuit for fat burning all day.

For many a huge barrier to exercise is time – well guess what, not any more.  The more of these types of workouts we do, the better we feel and the fitter we get.  This is a massive motivator and a brilliant way of including exercise into a busy schedule.

For more on Personal Training, Weight Loss or anything health and fitness related visit the website www.bourne-fit.co.uk or give us a call!