Now that it’s the start of a new year, many people are renewing their subscription to the gym with the intention of building muscle and getting in shape ahead of winter. To get the most out of your time, we give you some of the best tips to improve your performance in the gym.
Write these tips behind your ear and you will definitely improve the quality and performance of your training programs. going to the gym should be a time where you take a break from the daily hustle and bustle of life. It is also a great way to reduce anxiety levels and relieve stress.
Tips to improve your performance in the gym
To give 100% of your best in the gym, remember the following:
Start with some dynamic stretching exercises
Dynamic stretching exercises are an important central part of just about any warm-up. This will gradually increase your body temperature and heart rate. It allows your muscles to warm up and prepare your body for the activity it needs to do.
Dynamic warm-ups also help improve your entire flexibility so you can get the most out of every exercise and movement.
The types of stretching exercises you should incorporate here depend on the type of workout you plan to follow.
2. Switch between the different muscle groups, to improve your performance in the gym.
One of the most important tips for working out in the gym is to switch muscle groups you use. Also known as transduction, this technique will help you maintain a higher intensity for longer than if you just focused on working part of the body.
Try moving to upper body exercises when your legs start to feel tired, for example.
Once your legs have recovered, you can return to where you left off, for example by doing squats, jumping or any other exercise that will work the lower body.
Make a workout plan to improve your performance in the gym.
The most important thing is to be realistic about how often you train, instead of the individual duration. Therefore, you should not make a plan for an exercise routine that is unrealistic.
It is not always necessary to set aside an entire hour for a workout. In fact, 30 minutes of training may be enough if you have a structured and intense physical program.
In terms of frequency, it is best to train between three and four days a week. We suggest establishing a routine that includes both the days of the week and the individual training hours in your plan. Once you have created an agenda, it will help you overcome stress and pressure in daily personal and professional life.
4. Music can improve your performance in the gym.
Listening to music when you go to training can be a great way to improve your training – this is not a new concept.
It has been shown that you can maintain a higher level of performance when listening to music. This can help you stay more aware of your movements while exercising.
Different components of the music, from the lyrics to the tempo, can affect your performance. To add another source of motivation and increase your adrenaline levels, we suggest you make a playlist of your favorite songs and take it to the gym.
5. Get plenty of rest
This last trick will improve your performance more than you can imagine. To get the best uf of your workout, enjoy a deep and uninterrupted sleep for at least six to eight hours.
If you go to bed late or are awake at night, you will feel tired when you wake up. This in turn will affect your energy levels while you exercise.
To achieve a better sleep, we therefore suggest that you:
- Do not use electronic devices at night.
- Avoid consuming alcoholic beverages.
- Eliminates caffeine consumption close to bedtime.
- Trying to wake up and sleep according to a natural daily cycle associated with the sun.
Finally, keep in mind that good motivation can come from different sources, but you will definitely see results ! Once you begin to notice your physical and psychological benefits, your efforts will seem all worth it.
We suggest that you use all the tips we have outlined here to improve your gym performance.