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When we start our journey to a healthier lifestyle and focusing on our workouts, we have one thing in mind, to get 100% out of every rep, and hard-earned bead of sweat. Even scientists and researchers want the same thing for you. Here are 5 ways you can make the most out of every workout.
Swap Stretching For A Dynamic Warmup
In a study by Austin State University, United States, people who does dynamic warmup, for example, light leg extensions and weightless squats, were able to perform squats with heavier weights as compared to when they perform a typical “bend and hold” stretch. The results found were that the people who does dynamic warmup are 22.7% more stable.
Drink More Water
We understand that being hydrated is not only beneficial for our health but it is also beneficial to maintain a good body weight. A study by the Nutrition Review in 2010, ‘Water, Hydration and Health’ stated that losing just 2% of your body weight in fluids can make your workout more taxing, and lowers your exercise performance. So next time when you’re working out, keep a water bottle nearby.
- Sleep Better
A quality night of sleep is vital to getting the most out of your time spent in the gym. According to 2015’s Sports Medicine review, poor sleep not only affects your exercise performance and calories burned, but it also reduces your body’s ability to be stronger after every workout. It is advised that one should aim for seven to nine hours of sleep every night.
- Indulge with chocolate milk
Yes, yes, we understand that our parents would tell us that chocolate milk is unhealthy compared to fresh milk. However, according to a study by the Journal of Exercise Physiology, cyclists who drank low-fat chocolate milk after their workouts recover just as well as those who drinks specialized recovery beverages. This is due to the chocolate milk’s 4:1 ration of carbohydrates to protein. The protein helps stimulate muscle repair while the carbohydrates replete your energy stored and even help proteins get into your muscles.
- Get a buddy
We understand that sometimes we tend to be lazy to go to the gym let alone workout on your own. In a study by Annals of Behavorial Medicine, cyclists who were found to exercise with a partner tend to pedal twice as long as those who rode solo. Apparently, having a partner while working can push you to perform at your optimum and it even makes working out feel less difficult. The result though: your training partner can help you exercise longer, harder and even get the most out of every trip to the gym.
So, the next time when you’re planning a workout, think of these tips before making a trip to the gym. It may just help you achieve the most out of every session.
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