Tag Archives: stretch

How to Get the Most Out of Your Workout

No matter your level of fitness, you want to make sure that you get the most out of your workout. Here below are a few tips that will help you to achieve best results.

Stay hydrated

I discussed the importance of drinking water in my previous post. You should drink before, during and after exercising. Dehydration will lead to muscle weakness and fatigue. If you are tired you will not be able to make the most of your workout.

Get a personal trainer to prepare your fitness programme

Join a gym and get a personal trainer to give you a bespoke fitness programme. No matter what level of fitness you are at,  you will always benefit from a personal trainer. You tell them your goals, which area of your body you want to focus on. Not only will they show you the correct way of performing exercises but they will constantly be giving you new exercises to challenge yourself.

Plan your workout

Write down your goals and exercise plan for the next two weeks. By writing your workout programme it will encourage routine and you are most likely to stick to the plan. The plan should include the time you intend to workout, what activities you plan on doing each day and the duration.

Don’t forget to stretch

It is so important to stretch before and after any physical activity. So many people do not stretch enough. Stretching prevents soreness and muscle, joint and tendon injuries. Have you ever suffered from a low back pain upon waking up in the morning?  If you stretch before and after you won’t have any pain. I know from personal experience. I always used to stretch very little at the end of my workout and I suffered terrible lower back pain. This pain disappeared the minute I started stretching more. Stretching also improves flexibility.

Make sure to warm up before any physical activity

This is just as important as stretching as it helps to prevent injuries. by warming up you are preparing the muscles for a vigorous workout. Warm up should be light, you are warming up the body so no need to wear yourself out. Save your energy for the actual workout. I normally always do 10 minutes light cycling as my warm up followed by stretching.

Mix it up

Do not always do the same things. Not only will your body get used to it but you will end up getting bored of doing the same exercises day in and day out. To see results you have to challenge yourself and try different exercises. Try cardio, resistance training, yoga, HIIT, boxing etc. The more the better.

Calorie intake

Are you eating too little or too much? Healthy eating is essential if you want to get the best results in the gym. However starving is not the solution. Too often I see women not eating enough because they fear putting on weight. If you do not fuel your body correctly and eat too little, the body will feel fatigued and will not be able to perform at its best. Consuming too many calories is also not good. Having a big workout does not mean over indulging in junk food. Moderation is key. You should be having 3 healthy meals and 2 snacks a day. Make sure you have protein after your workout.  If you eat the right foods you will have an abundance of energy thus gaining maximum results from your workout.

Watch your form

No point in doing lots of repetitions if you are not performing the exercises properly. You risk injuring yourself. Best to do less but correctly. Form is everything. If you are new to exercise or not sure about a particular exercise please ask a qualified personal trainer who will be more than willing to help you.

Change your exercise routine 4-6 weeks

If you want to see changes in your body you have to change your workout regime every 4 – 6 weeks. It is important to keep challenging yourself. Not to mention you will get bored of performing the same exercises. You want to keep pushing yourself. You want to feel the burn when you exercise. By performing the same physical activity your muscles will adapt and you will not see results

Foam rollers

Foam rollers are truly great as they iron out your muscle. It is like having a deep tissue massage releasing knots and is used by athletes. It improves cellulite, posture, range of motion, flexibility and improves athletic performance. I did a  previous blog post on the benefits of foam rolling and how to use them with exercises.

I hope the above tips help you to achieve the best results!

 

 

 

 

 

 

 

 

 

 

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Hamstring Stretch

It is so important to stretch before and after exercising to prevent soreness and muscle, joint and tendon injuries. Stretching also improves flexibility. Using the resistance band allows you to feel more of a stretch.

Start by lying on your mat bending your right knee into your chest, place the band on the ball of the foot and holding the band in both hands, straighten your leg and flex both feet and pull the raised leg towards you until you feel the resistance. Do what is comfortable for you. Hold it for 2-3 minutes then do the same with the left leg. Repeat 2-3 times then stetch both legs for 2-3 minutes.

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