Article Posted by Sherri Sacconaghi, May 15th, 2012
Every morning that I go to the gym I see the same person on the elliptical, magazine in hand, slowly going through the motions. She does this for an hour. This makes me ask. Is she really getting the most out of her workout?
For many of us, time is a valued commodity and getting to the gym takes planned effort. If you are making time exercise, whether it be at the gym, at home or outside, make the most of it.
Sure there are benefits to any kind of movement, but for those of you looking to blast calories, build muscle, strengthen your heart and feel energized, here are some tips to getting the most out of your workout.
1. Change the movement. If you do the elliptical on Monday, try the treadmill or step mill on Wednesday. Take a spin class on Friday. Shake it up and keep it different. This will keep your body on its toes. When your body gets comfortable with a movement, it does not have to work so hard, therefore the benefits start to decrease. So change it up.
2. Change the Intensity. Amp up the speed on the treadmill for small increments. Start with a 2 minute jog and a 30 second sprint. Alternate this for 30 minutes. If you are on a walk outside, stop every 5 minutes and do a minute of squat jumps or jumping jacks. These short bursts of intense movements with help make your heart work harder, strengthening your endurance and blasting fat. Anyone can do anything for 30 seconds, right?
3. Slow Down. You are not making the most of your time if you are rushing through strength training. Slow down. Whether on the weight machines or free weights use a full range of motion and consider using a count of three to lift the weight and a count of three to lower the weight. This will allow the muscles to do the work, not the momentum of the movement. Muscles burn calories all day long so don’t skimp o this one.
Need a little motivation? Look at exercise as a challenge for your mind and body. Find the type you love to do and challenge yourself . Run faster, lift more, jump higher. When you have a goal to reach for it is easier to push a little harder.
Exercise with purpose and not only will you do good things for your body, you will also get the amazing feeling that comes with accomplishing your fitness goals.
Posted by: Sherri Sacconaghi
Certified Health Coach and Personal Fitness Trainer
Ph: 503 621 7549