5 Ways to Get Better Workouts 2017-01-24T10:40:11+00:00

5 Ways to Get Better Workouts

By Shain Rossi, Certified Personal Trainer

It might seem like there aren’t enough hours in the day to complete everything on your to-do list, much less getting in better workouts. Between work, family responsibilities and everything else you have going on, hitting the gym sometimes takes a back seat. But working out and sticking to your fitness plan is beneficial for several reasons. Exercising can improve sleep quality, mood, and energy levels. With a busy schedule, it makes sense to get the most out of the precious time you spend working out.

Add compound exercises

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Compound exercises like dead lifts activate large muscle groups and provide cardio benefits as well, giving you better workouts.

Compound exercises work more than one muscle group at the same time. Plus, they often increase your heart rate, which helps you get a cardio benefit as well. Great compound exercises include squats, overhead presses, dead lifts, and lunges.

Tabata or high-intensity interval training (HIIT)

Both Tabata and HIIT exercise strategies alternate intense bursts of activity with short rest periods of recovery exercise. For example, running for 60 seconds followed by a rest period of walking for 30 seconds. Another option involves alternating between cardio and resistance exercise, such as running on the treadmill and working with kettle bells. Doing Tabata or HIIT gives you better workouts, because it increases all the benefits you get from exercise without requiring you to spend more time in the gym.

Focus on both the concentric and eccentric phase of lifting

The concentric phase of exercise involves the shortening of the muscle, while the eccentric phase is the lengthening. For instance, during a bicep curl, the concentric phase occurs while you’re lifting and the eccentric phase is while you’re lowering the weight. So why is this important? You don’t only gain strength training benefits from the lifting phase. Lowering the weight slowly and under complete control also build strength.

Work out at the optimal time

When it comes to choosing the time of day to exercise, go with what will give you better workouts. For example, if you’re not a morning person, exercise later in the day or vice versa. You might work out harder if you pick the time of day you’re most energetic. If you force yourself to work out a time of day when you’re typically dragging, you might not give it your all.

Try circuit training

Circuits involve moving from one exercise to the next without resting. Instead of doing one set of an exercise and resting for a few minutes, move right into another exercise. Skipping the rest period gives you an aerobic workout as you do strength training, and makes more efficient use of your time in the gym.

Interested in upping your game to get better workouts and faster results? Meet with a personal trainer at Elite Triangle Fitness for a free consultation. Our experts are here to help you with a personalized program designed to help you reach your goals!

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