You exercise regularly and are dedicated to staying active and healthy, but have you ever considered that you may not be getting the most out of your workout.
Here are three simple tips to improve the quality and effectiveness of your workouts.
Breathe
One small thing that can really make a big difference is the quality of your breathing. Anyone who has done any mild to moderate exercise knows that their breathing rate increases compared to when they are at rest. That is because the more you move, the more oxygen your muscles and body require to sustain that movement.
Often when you are under stress such as from exertion, the tendency is to hold your breath or breathe shallowly. Instead you should focus on breathing deeply from the diaphragm to ensure enough oxygen is getting to your muscles. Proper breathing technique can also help you focus on your movement and really help to stabilize your core and spine, which in turn can help prevent injuries.
A really good practice is to inhale during the eccentric movement and exhaling during any eccentric phase of exercise. This is because when exhaling actually helps to increase core engagement, which in turn provides your body with more strength.
Hydration
Your body needs water to perform some of it’s more vital functions and this is even more important during exercise when your body is under additional stress. As you exercise, you sweat to lower your body temperature. You need to replenish those lost fluids by staying hydrated throughout the day and during exercise.
Being hydrated during exercise improves circulation throughout the body which means nutrients and oxygen are being delivered to your muscles, while waste is being removed. This reduces the risk of muscle cramps, injuries and soreness. It also helps to improve performance and recovery.
Most of us should just stick to water, however if it is a particular hot day or you are exercising for a long period of time, you may want to supplement your fluid intake with an electrolyte drink.
Form
Pay attention to proper form, this will really help you get the most out of your exercise and prevent injuries. For runners, cyclists or any sport that involves very repetitive movement over a long period of time, proper form can help prevent overuse injuries.
When it comes to strength training, proper form will help prevent injuries, but will also ensure that you are doing the exercise correctly and targeting the right muscles.
An easy way to improve your form is being mindful of your body and movements by staying present and slowing things down. You can also use a mirror for visual queues on posture and technique.