If you are most people, then you probably have little time to work out. Whether you do it before work, on your lunch break or after work, here are some ways on how you can boost workout performance even if you only have 30 minutes to do it.
Stretch your muscles, stretch your performance.
Stretching not only improves flexibility. It also prepares your body for the “pain” during a workout. It effectively warms up the body through improved blood flow. You can do static and active stretches before and after a workout. There are also stretching tools for sports you can use such as bands to guide your posture. Whichever you choose, ensure that you give it enough time. Don’t “power” through it by speeding up the pre- and post-workout stretches.
Time yourself. Keep counting.
If you have endless hours to work out, chances are, you’ll function on a slower pace compared to when you only have a few minutes. When you hear someone say they spend 2 hours at the gym, shifting between treadmills and lightweights, the chances are high that you can burn a whole lot more during a 20-minute intense cycling session. If you can allow a full hour, do it. But time yourself. Rest for a few seconds in between high-intensity sets.
Limit your water intake.
Only drink when you’re thirsty. This is very important if you want to avoid water intoxication. There is so much danger drinking too much water, especially among athletes. In 2014, for instance, a teen athlete in Georgia died because he drank too much water during football practice. In a study, researchers found that athletes can prevent water intoxication by drinking only when they are thirsty.
Use your body weight. Skip the machines.
Workout machines are great, especially if you’re a beginner learning the right posture. But exercise routines that make use of your body weight, such as lunges, squats, and burpees, can help you burn more calories. Don’t depend too much on the machines. Learn how to do simple and complex exercises using free weights.
Power Up Your Workout
Make the most of your workout time using these simple tips. Don’t feel bad if you only have a few minutes to spare at the gym. What’s important is how you work out, not how long you do it.stop-cramps-practice.html