May 12, 2013

How To Get More Out of Your Workout

Stuck in a rut?  Here are some tips to get you over the plateau:

Play music: Research shows that those who listen to music while exercising feel like they are not working as hard.  Play faster music (140 beats per minute or more) and your pace will naturally pick up.  Try these links for some great workout song ideas:
Stand up: You burn more calories and force your supporting muscle groups to work when you stand rather than sit.
Focus on movement not muscles: If you choose more “functional” exercise such as squats and lunges, you will burn more calories and target more muscle groups than single muscle exercises such as hamstring curls or quad extensions.
Go outside: Research shows there is a psychological benefit to spending time outdoors.  Ditch the treadmill and walk or run outdoors.  Your mood and body will thank you.
Cheat your reps: Grab a heavier than normal dumbbell for biceps curls.  Start with right arm bent with the hand at the shoulder.   Slowly lower the weight until the arm is straight.  Use the left arm to assist bringing the weight back up, then lower again without assistance.  (This form of assisted negatives can be done using a variety of muscle groups.)  You will be able to lift more weight without needing a spotter.  More weight means better results.

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