Here are 20 little known expert exercise and fitness tips that will help you increase the effectiveness of your workout.
When it comes to exercise, there’s nothing like following the right fitness and exercise tips to increase your workout’s effectiveness. A few small changes here and there can lead to positively mind-boggling results that wouldn’t have happened if you didn’t listen. There are many health and fitness tips floating around on the Internet. Some are bogus; some are real. The following are 20 fitness facts pulled together from some of the best sources of health information out there.
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- Train your abs only two to three times a week. Exercise scientist David Pearson of Ball State University says the abs need to rest, just like every other muscle in the body.
- Canadian trainer Craig Ballantyne says to measure your stats every four weeks. You’ll be amazed to know that there actually are changes going on.
- Bend your wrists while doing bicep curls. This makes the muscles work harder.
- Danish researchers found out that men who ate their post-workout meal right after their workout gained more muscle mass than men who put off the meal until two hours later. Eat right away. This is one of the most ignored workout tips out there.
- Build more ab muscle with squats and deadlifts. They are more effective than isolation exercises, plus they engage other muscles groups as well.
- The American Journal of Clinical Nutrition published a study that says four to eight ounces of red meat (not chicken, fish, or turkey!) helped men pack on more muscle than those who ate boring, old white meat.
- Here is one of the littlest known workout tips. Lightly exercise the same muscle group you exercised the previous day. This delivers more blood, oxygen, and nutrients to the muscle and encourages faster recovery.
- Set your eyes on the top of the hill when running uphill. This inevitably keeps your head up and your body straight, allowing you to breathe more easily than when you’re all hunched forward.
- Skip the crunches. University of Virginia researchers have calculated the exact number of crunches it takes to burn one pound of fat – 250,000. That’s exactly 100 crunches a day for 7 years. It’ll take you forever to lose an inch of fat at that pace.
- Keep your workout sessions shorter than 60 minutes. After an hour of constant physical stress, your body starts to produce the stress hormone cortisol, weakening the muscles in effect.
- Strength coach Charles Staley says to start with the smaller weights before progressing to the machines. The smaller muscles that are exercised using dumbbells and barbells get tired more easily than the larger muscle groups engaged when working out on the machines.
- To swim faster and more quickly, stretch your ankles for flexibility. Sit on the floor with your legs extended. Flex your toes outward as far as you can, then flex them inward towards your legs. Flexible ankles are like powerful flippers that push you more easily through the water.
- Tylenol and Ibuprofen don’t relieve post-workout muscle soreness. Plus, they can actually reduce the amount of muscle growth, so say researchers from the University of Arkansas for Medical Sciences.
- Stretch in between sets. Researchers in Boston found out that those who stretched the muscles they worked out for 20 to 30 seconds increased their strength by 20 percent.
- World-renowned performance coach Charles Staley swears by one of his favorite workout tips: Turn your eyes toward your dominant hand while bench pressing. You’ll be able to lift more that way.
- For the perfect squatting form, use a bench. As you lower yourself, watch out for when your butt touches the bench. That means you have just completed the perfect squat and it’s time to get yourself back up to do another squat.
- If you want to run faster, include weight training in your regimen. A study in the Journal of Applied Physiology shows that runners who went through eight weeks of resistance training increased their running speed by 30 seconds.
- Pair your ab exercises with an equal amount of lower back exercises. Simply focusing on the abs alone can lead to poor posture and lower back pain.
- This is one of the most sensible, but most ignored exercise tips. Don’t exercise with a headache, stomachache, or any other physical discomfort or sickness. Your body will focus on healing itself, not on building muscle or losing weight.
- Keep your brain healthy. Your brain and the adjoining nervous system control how your muscles work, so better keep those neurons in top shape too. It’s one of the most snubbed fitness tips given, but certainly one of the most effective.