Exercise plays a key role in physical and mental wellbeing, but exercising daily isn’t always possible with the busy nature of our day-to-day lives. The good news is that if you are efficient with your workouts, you can still get the results you’re looking for in less time. The following tips will help you get the most out of each gym session so you feel stronger and still have time for all the other activities you love!
Maximizing Your Workouts:
High-intensity workouts: Before attempting any high-intensity workout, it’s important to build up your endurance over a few weeks or months. Once you have a good baseline, you can step up the intensity to create a more effective workout. Try VASA’s STUDIO RED HIIT classes, the perfect combination of cardio and strength training for a full body workout. Learn more about the benefits of HIIT workouts here.
Protein: Both strength training and cardio require protein for building muscles. If you aren’t getting enough protein, your muscles won’t have what they need to recover and grow stronger, and you won’t be able to get the most out of your workout. Head to VASA’s REVIVE section near the entrance of your club after your next workout to pick up a protein shake or tub of protein powder to make drinks at home.
Lift weights: If you find yourself mostly doing cardio workouts, it’s a good idea to add in some strength training. Working against resistance helps build muscles and increases your metabolic rate more effectively than cardio alone. Check out this great lower body workout or this kettlebell circuit.
- Slow lifting: Lifting slowly in both directions, to a 5 second count, will help you maximize each move and get more results with fewer reps.
- Heavier weight: Once you’ve learned proper weightlifting form, you can add in heavier weights. If done correctly, lifting heavier weights gives you better results in less time.
Shorter workouts: It’s often more effective to work out at a higher intensity for a shorter amount of time. 30 or 40 minutes is all you need to get in a great workout and see some amazing results!
Compound exercises: A great way to maximize your workouts is by incorporating exercises that work multiple muscle groups at the same time, making it easier to get in a full-body workout in less time. These exercises are also more functional, as you will be working muscles together just like you do in your day-to-day activities outside the gym. A few examples include adding bicep curls while you lunge and an overhead press at the top of a squat.
Carbs: Carbs are your body’s primary fuel for any high-intensity workout, and when your body is fueled properly, you’ll be able to put more effort and energy into your workouts and get more out of each session. Make these healthy and delicious quinoa bowls and this healthy take on fried rice.
Intervals: High-intensity intervals—periods of all-out effort interspersed with short, low-intensity breaks—provide more cardiovascular and metabolic benefits than any other workout. Learn about the differences between HIIT workouts and strength training here.
Hydrate: Staying hydrated will help your body perform better during exercise and recover after your workout. Hydrate before, during, and after your workout for best results.
Massage: What you do in between your workouts matters, as that is the time when your muscles do all of the repair work necessary for growth. Adding in massage to your routine is a great way to decrease inflammation and promote healing and recovery. Check out VASA’s HydroMassage lounge and loosen up tight muscles after your next workout.
Prioritize Sleep: if you aren’t getting enough sleep, symptoms of overtraining, including fitness plateaus, can set in. Aim to get between seven and nine hours of sleep each night for best results.
Switch things up: If you’ve been doing the same thing for a while with your workouts, you can become bored and unmotivated. Finding new, enjoyable ways to move will help you stay committed to your fitness routine. It’s the perfect time to try a new cycling class or functional training with a friend! VASA offers so many premium amenities and group fitness classes, you’re sure to find something you love.
You don’t have to work out every day to enjoy all the many incredible benefits of exercise. Even two or three focused, efficient gym sessions each week will have you feeling healthier, stronger, and happier! Come in to VASA to experience our supportive and uplifting group classes or nail down a new routine with one of our certified Personal Trainers today. Don’t forget, it’s always a good idea to check in with your doctor before starting a new exercise routine.