6 Ways to Boost Your Gym Performance
Whether you want to lose fat or gain fat or muscle, you have to give your best shot at the gym. Giving your optimal performance in the gym by completing the reps and lifting heavyweight will provide you with significant results.
Your gym performance not just starts from the gym, but it starts from the time you start your day and continues throughout the day.
Specific steps will boost your gym performance other than following your nutritional goals. Let’s have a look at six effective ways that promote gym performance.
Table of Contents
1. Warm-up Properly
Due to the fast-paced lifestyle, we are often in a hurry to finish off a task as soon as possible. It is valid for gym workouts also.
For a 1 hour workout, when you do it in a hurry, most people try to skip the warm-up. Resist the temptation and do the warm-up. It is vital to prepare your body before hitting on the treadmill or starting weights.
Cardiovascular activities like jogging and walking are a proper warm-up exercise for your body. It will loosen up your joints, slowly raise your body temperature, and raise blood flow to the muscles. Warming-up is a way to wake up your body, getting it warmed-up for getting into the zone.
This way, your mind, and body can prepare for workouts, and there are fewer chances of facing any acute injury. Investing in warm-up will enhance your flexibility, strength, and stamina to complete your workout. Your body can push itself to new levels, and you feel less stiffness and soreness in your muscles.
2. Get Your Hydration Right
When you are exercising continuously for an hour or two, you start sweating a lot, losing a lot of water and electrolytes. Most people don’t keep themselves hydrated during and after their workout. It can impact your weight, mental strength, and your exercise as well.
A sip of water takes approximately five to twenty minutes to assimilate into the bloodstream. The small intestine absorbs the water and nutrients and from there, it goes into the bloodstream and carries it to various organs.
Depending on the kind of exercise, duration, and electrolyte levels, the water absorption time varies. Therefore, it is imperative to hydrate yourself before your workout to boost your performance.
Post-workout hydration helps your body in its recovery process. The general rule is to drink at least 2-3 liters of water per day.
3. Reduce Rest Intervals
Minimize the intervals between your exercises. It increases your workout intensity and keeps your heart rate pumped up throughout your workout session and the intervals too.
This way, your body learns to work efficiently and continue through exhaustion. When you reduce the rest times between the cardiovascular training, your body works hard at passing fresh oxygen to your muscles.
This way, you will be able to push yourself through your exercises even after feeling exhausted. The rest time depends on the training and the person, but a general rule is that you should rest enough to put 100% in your next set but not rest too much that your muscles recover completely.
But if you feel severely exhausted, then do rest adequately. Inadequate rest will not prepare your muscles for the next strength set.
4. Amp up exercises by adding weights.
Adding weights to your workouts helps in increasing your muscles and prevents injury. It challenges your muscles to grow and bulk up.
It helps in increasing your bone density, which is an essential factor in preventing osteoporosis and fractures. If you have mastered the art of performing squats and lunges, add a set of dumbells and then do it to enhance your weight loss and muscle gain process. Adding weights to your workout will also prevent muscle loss that happens with age.
As per a study, people who did 20 minutes of weight training exercises gained less abdominal fat as compared to people who stuck with cardio exercises only for the same time. It improves your metabolism and keeps your heart rate, blood pressure, and cholesterol under control.
Steroids also help in gaining muscles and boosting your performance as they keep you energetic. You can look for steroids Canada to find the dealers near you. Check with your trainer before deciding on to use steroids.
5. Do compound exercises
Compound exercises are an exciting way to target joints and multiple muscle groups simultaneously.
For example, squats target your glutes, calves, and quadriceps. You can also exercise using a heavy load exercise and combine with any joint exercise that also forms compound exercises. For example, lunges combined with a bicep curl.
These exercises are an efficient way of approaching different activities at once. You can do more workout and burn more calories in less time. To boost your gym performance, you must try to include 70 to 80% compound exercises to your workout routine.
Compound exercises increase your heart rate, and their benefits are similar to cardiovascular training. It helps in improving your dynamic balance and mobility skills, which helps enhance your quality of life.
6. Get motivated with a solid workout playlist.
A good playlist helps in making the exercise more fun and enjoyable. It keeps us motivated to do more. Killer beat and your favorite jams have the power to boost your gym performance.
A study shows that when people were working out while listening to their preselected music, they worked out harder and faster without feeling fatigued or unpleasant during the workout as compared to exercising without music.
Choose the kind of music that you would dance to and boost your gym performance. Another study showed that music has a considerable influence while doing endurance activities. It will motivate you to work even harder without feeling lethargic.
For the blue days, when you drag yourself to the gym, and you don’t feel like working out, then play your favorite high tempo music. It will relax you and boost your mood to slay the gym.
The above are the six ways to boost your performance in the gym. When you workout, your body growth not just depends on the time spent in the gym but also on your entire day activities.
Keep moving every 30 minutes to avoid body stiffness and to improve flexibility. Follow a good diet plan. Avoid processed food and, most importantly, sleep for a minimum of 6 to 8 hours for your muscle to recover.