Tips for getting more out of your exercise time

An easy and simple way to get more results from your workout time is to add more time to your workout.  If adding 10, 15, 30 mins to your current routine sounds far to overwhelming; then try these ideas instead:

– Increase the number of repetitions. If you normally do ten to fifteen reps each set, try doing 20 to 25 reps per set.  You don’t have to do this for every set, but you could!  Remember, you can always go back to a lower number of reps but adding more reps will take the muscle in a different ways, improving your results.

– Increase the weight or resistance. Add a few pounds to your weight training routine or increase the resistance level on the elliptical. This will push your body harder, burning more calories.

– Add cardio to the end of your workout. Another 15 or 30 minutes of cardio after weight training, yoga, or other workout.  You’ve already burned through the most readily available energy supply (glucose) and the longer your workout lasts the more fat you’ll burn.

– Go faster. Or, go slower. When working with any resistance, vary the speed at which you preform the repetition.  Slowing down the rep will keep tension on the muscle longer increasing the latic acid build up which will help build your stamina and endurance.  Speeding up the rep will build more power and explosiveness (as long as you do it though the proper range of motion and reduce the amount of momentum).

– Change your grip. For many exercises, there are multiple options for how you hold the weight or the angle you move your muscles. By making subtle changes, you will push your body in a new way, getting more from the same movement you have been doing for months or years!

– Change your start position.  Most people will start every exercise in the same position everytime they do it.  (e.g. biceps curls always start in the down position with both hands down by the legs).  By changing the start position, you add tension on the muscle earlier in the rep and create a greater lactic acid burn.  (e.g. start with your biceps curl in the up position, then do one arm at a time instead of both arms at the same time).

By subtly changing your workout, you will be able to get greater results without a dramatically adding time to your overall routine.  If you have any questions about these suggestions contact Sarge Fitness for more information.