Get A Better WorkOut

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When it comes to working out, even the gym die-hards struggle to get motivated. These 5 easy tips will help you focus and get a great workout

THINK SHORT

Most of us feel as though we have to go to the gym for an hour plus… this automatically demotivates us. Make a mental note and think 20-30 min blast. This will charge you up and get you mentally in the right frame of mind! Think that you have to fit an hour into 30 minutes. If you do a slow jog on the treadmill double the speed and half the time, increase your weights and do less! You’ll find you have a more effective rear deltoid workout.

WORKOUT BY HEART RATE

Make sure your heart is constantly pumping out your chest! You should be out of breath and not able to hold a conversation. (which pretty much everyone does in the gym). Work by heart rate when training. Its great focusing on how high you can push your heart rate and also takes your mind of the time!

Cardiovascular fitness is best described as an increased elevation of the heart rate over a pre-determined length of time. We concentrate on improving your overall cardio fitness in-line with your aspirations. Whether you are training for the first time or preparing for a marathon, our cardio fitness programme provides you with a great opportunity to lower your ‘resting heart rate’ (RHR) reduce your ‘body mass index‘ (BMI) improve your aerobic recovery, increase your ‘lung capacity’ (VO2 max) and increase your sustainable heart rate under intense physical exersion.

TRICK YOUR BODY

Mix up what you do every time you go to the gym. Your body comes accustom to exercise. Add an incline to your treadmill, do 5 sets of 10 reps instead of 3 sets of 20 reps. The more your messing with your body the more reaction you will get out of it.

SWITCH IT UP

Instead of doing the usual routine jump into a class. If you usually do spin, try circuits. If you run on a treadmill get involved in a HIIT class!

TRAIN WITH SOMEONE

We are all in the same boat when we get to the gym so why not buddy up with someone and make it more interesting. Its amazing how the competitive edge comes out in a lot of us. Its simple get on a bike… first one to 5km. on the mats… first to do 20 press ups, 20 squats and 20 sit ups. You’ll push yourself more while having a bit of a laugh.

MIX UP YOUR RUNNING

Everyone loves their Sunday run but deep down everyone wants to able to run faster and further. Here are a few tips on how to get you round your normal route that little bit quicker, add that extra mile at the end or even have the energy to push it up that hideous hill in the middle!

Change Pace

You need to be increasing your speed at some point to be able to run quicker.

1. Sprint in between lamp posts – Jog normal pace between one then sprint the next. This will make that normal pace seem just that bit more comfortable.

2. Find a football field – jog/walk the lengths and sprint the widths, then sprint the lengths and jog/walk the widths

3. Look at your watch – Go by time instead of distance.

  • a) 30 second blasts every 2 minutes.
  • b) 20 minutes into your run do 10 minutes of 1 min slow and 1 minute fast, then jog for 10 minutes at a comfortable pace.

Hill Runs

Finding a horrible hill or incline and do 5-10 repetitions up and down. Run as fast as you can up and slowly jog or walk back. You’ll be able to notice a vast improvement when you come to a hill or incline during your route!

Spot Running

While running, imagine a point in your route and think, “I will run as quick as I can to that point!” Imagine a dog chasing you or it’s the finishing line of a race. Just push yourself until that point. When you get their stop and start walking, catch your breath, and then start jogging at your comfortable pace. Once you’re feeling good fix yourself on that next point and do it all over again.

By adding these 3 different methods into your runs you will be able to decrease that time or increase that distance in no time.