Don't Miss These Important Steps When Working Out

When undertaking any sort of exercise routine, many people miss key steps that have a negative impact on results. A lot of people who begin exercising become frustrated with a lack of immediate results, and in most cases, it is because they are not doing something on this list.

Exercise programs will not achieve the desired results immediately and it takes hard work as well as dedication in order to see it become fruitful. Whether the goal is to gain muscle mass, tone up, or lose excess weight, the following items are crucial components of any workout regiment. Consult a local gym and/or personal trainer for more information on how to implement these techniques within a workout.

Time Limit

After spending an hour or two in the gym, many people will understandably feel fatigued and will stop making progress in terms of exercise goals. A reasonable time limit is necessary for anyone who exercises in any capacity. A time limit on a workout can also lead to refining it for the better by getting rid of time-wasting exercises that clog up a routine. Rather than spending two hours in a gym, a well-rounded workout that lasts forty-five minutes will be of more benefit to almost anyone.

Time limit and workout intensity are two very important factors in seeing results from exercising. The notion of a time limit can also be extended to the number of days people spend working out per week and if they have adequate rest days. Note that there is also a minimum recommended amount of exercise.

An average adult should aim for thirty minutes of light exercise per day.

Muscle-Group Focus

Focusing on specific muscle groups is important for two main reasons. First, focusing on a specific muscle group will give the other muscle groups a 'rest day' even though the individual is still working out. This is important for recovery and overall performance while working out. The second reason behind this strategy is to make sure an individual's workout is well balanced and targets a variety of muscles.

An example of muscle group focus (for someone who goes to the gym four times a week) would be working out leg muscles on two days each week and working out the chest, shoulders, and arms on a different two days each week. This is common knowledge among gym buffs but is helpful for anyone who exercises to know.

Intensity

The intensity of a workout is important for those who want to achieve results. If people do not put in effort while exercising, there is not much point in doing it. Exercise shouldbe hard and exert the person participating. Intense workouts will include explosive movements, cardio, and failure. Arguably, the more intense and explosive a workout is, the faster that results will be seen.

Form and technique are important with an intense workout, so receiving proper guidance from a personal trainer can be helpful. Intensity can also be associated with how long someone spends exercising as longer workouts tend to be less intense toward the end due to fatigued muscles. Try to refine workouts into routines lasting forty-five minutes to an hour that use maximum effort.

Hydration

Inadequate hydration during a workout can lead to cramps, inflammation, and fatigue. Always have a water bottle while working out. Due to sweat, humans lose water while exercising, and this water in the human body is essential for lubricating joints and muscles. Drinking water before, during, and after a workout will replenish the water supply within the bloodstream. This water in the bloodstream will help recovery, muscle growth, and peak performance, thereby maximizing results.

The American Council on Exercise has even released basic guidelines for water intake before, during, and after a workout. Proper hydration does not just help in the gym; it can also make skin look better and cleanse toxins from the body.

Failure

Failure in the context of a workout is not defined as trying an exercise and immediately failing; it is the practice of doing an exercise untilfailure. The body does not want to gain muscle naturally; therefore, working to failure is a good way to grow muscle mass and develop both mental and physical strength. Working out a muscle until failure is a sure way to know how much and for how long someone can lift a certain weight properly. This can translate into the formation of goals for an individual within a workout.

When lifting weights until failure, it is better to use a lighter weight at higher reps with correct form rather than to use weights so heavy that only a few reps can be completed correctly. As Bram Stoker once said, "we learn from failure, not from success."

Cardio

Cardio has been stereotyped as either running on a treadmill for hours or using an elliptical machine. This is simply not the case as cardio can be found in many forms. Try skipping, jumping jacks, or even body weight squats as a way of warming up, increasing the heart rate, and improving the flow of blood within the body. Increasing the heart rate before lifting weights has been shown to produce more positive results than lifting weights without a cardio warm-up. Cardio also helps to burn excess fat within the body, showing off muscle tone that may have been hidden previously.

Try integrating cardio into workout routines regularly. Many gym goers use cardio as a warm-up and as a cool-down activity.

Pushing/Pulling

A push exercise is when the weight is pushed away from the individual. These types of exercises usually work the calves, pectorals, quadriceps, and triceps. Examples of push exercises include bench presses, squats, calf raises, and triceps dips. Pulling exercises involve the individual pulling a weight towards him or her and usually work the abdominals, biceps, forearms, hamstrings, and latissimus dorsi.

Examples of pull exercises include bicep curls, weighted abdominal crunches, and weighted cables. Both types of motion are important for a well-balanced workout routine. Many pushing and pulling exercises can be combined with cardiovascular exercise (for example, exercise using rowing machines and elliptical machines). People with a well-balanced workout plan will already use many of these exercises in their routine.

Cool Down

The cool down is perhaps the most neglected part of any workout today. When a person's heart rate slows down immediately after exercising, blood is not travelling around the body as fast as it was. This can cause excess blood to pool in the lower body, leaving the individual feeling faint or dizzy. It is important to have a cool-down period after any workout as it helps the body prevent this dizziness. Although there is no scientific proof of this, people believe cool downs help muscle recovery because of the gradual reduction in blood flow within the body.

A cool down can be a five-to-ten-minute light jog on a treadmill, a stretching session, or anything that gradually reduces the heart rate within this time while still exercising.