Is there a way to burn more calories when working out? How effective your workout is depends on many factors.
Warm up before your workout. Begin every workout with 5-10 minutes of low-intensity physical activity or at least take a brisk walk. This will "wake up" your nervous system and increase blood flow to the muscles to make them ready for physical activity.
When you have warmed up, be sure to stretch for about 5 minutes and between sets. If you work out twice a week, try to include stretching exercises in your daily routine. This will keep your muscles toned.
Allow your muscles to rest about 48 hours between workouts. You need time to recover and get ready for the next workout.
Work at an intensity that allows you to breathe rhythmically and feel comfortable throughout your workout. The most important thing in a good workout is to enjoy exercises and be proud of your efforts.
Add a new exercise to your program. Do not be afraid to remove the exercises that do not bring the result you want. Vary your fitness program every six weeks to prevent a workout plateau.
End your workouts by stretching all major muscles. Post-workout stretching prevents muscle soreness after exercises and increases muscular efficiency. You can do static stretching and hold each stretch for at least 20 seconds . This will help your muscles relax.
After every workout take a contrast shower to improve blood circulation in the trained areas and then take a fifteen-minute break to give your body the necessary rest. Drink some water, juice or tea.
Timing meals around your workouts is very important. Eat your meal 1 or 2 hours before your workout. Your body needs some time to digest food.
If you work out early in the morning, try to avoid eating before exercises and eat a meal within two hours after you trained. If you work our after breakfast, you may have a light healthy snack--for example, a fruit salad--and have a meal at dinner time.
After a workout you should eat enough food to restore your energy balance. For the first two hours after your workout, your muscles can refuel their glycogen stores faster than usually.
Take a bottle of drinking water with you. While training you should always have access to drinking water to avoid dehydration. Dehydration can reduce your performance and cause fatigue and headache.
Keep a weekly or monthly log to track all workouts. Track everything: frequency, intensity, duration, weight sizes, sets, and your feelings. Before each workout take a look at what you did during your last session. This will help you correct your fitness program and track your progress.