There are reason’s why some people always have time to workout and consistently look great. Trainers are expensive (believe me I know) but they do get you results! So here are 7 tips from the health and fitness pros.
Here are some of the best tips from the article:
1. Wear a heart-rate monitor and follow the two-day rule. Working out without my heart rate monitor is like working out naked! I’m so used to relying on it that I can’t believe I went to long without using it. I consider it a must-have tool for every exerciser. This “two-day rule” means never go more than two days between workouts. This is actually a great piece of advice, not only because taking too many days off can make it harder to get back on the wagon, but also because taking more than two days to recover can actually decrease your fitness level substantially.
2. Schedule the time for your workouts.
I’ve actually blogged about this one before—I think it’s a great tip for any exerciser, especially when you have trouble fitting in your workouts.
3. Enter competitions.
Last summer, I ran my first 5K. It was so motivating, that I plan to do another one—and maybe even a 10K this year. Entering a race or other competition is a big motivator. After you pay your entry fee and mark your calendar, you have no choice but to train for the event.
4. Do circuit training with minimal rest periods to increase the intensity of the workout.
I also use this trick. I NEVER spend time just sitting around or waiting at the gym, not even between exercises. I move from one exercise to the next, never sitting still. Not only does it keep my heart rate up, which increases calorie burn, but it also makes your whole workout go by faster so that you spend less time exercising.
5. Try all the latest fitness trends.
Now, I wouldn’t say to try ALL trends. Some things are short-lived trends for a reason. The new trends to try are usually new workout classes and DVDs. When it comes to trends, my advice would be to avoid new fitness products until they’ve been proven safe and effective.
6. Cross-train, including many different formats of exercise throughout the week.
This is something that anyone can follow! When you cross train, you prevent plateaus, keep your muscles guessing, and improve your overall fitness level better than if you just did a single form of exercise. For example, I love Spinning class, but I always try to do a different form of cardio at least twice a week, such as walking, running, using the elliptical trainer, or doing an aerobic workout DVD at home.
7. Add speed, agility and quickness drills to a weight training workout.
Ryan Gallop is a Personal Trainer at the FIT Athletic club in downtown San Diego. Ryan is also a player for the OMBAC Rugby Club so when he works out, he needs to focus on high-intensity training for rugby. What’s one of his secrets? When Ryan does his strength-training workouts he will add some speed, agility and quickness drills to keep his heart rate up, and work on sport skills as a form of active recovery. “Active recovery” means recovering from an exercise using a low-intensity activity. Active recovery helps rid muscles of lactic acid, to prevent soreness and fatigue. For example, after he’s completed a set of a weightlifting exercise, he’ll do a few footwork drills on a speed ladder. His focus is to work on improving coordination and agility while recovering from the lift. This also allows him to maintain an elevated heart rate to work on his cardiovascular fitness (source).
How many of these tips do you do consistently? If you have the help of a trainer; then does your trainer include theses 7 into your weekly workouts?
(CES, PES, CPT, BS)