Daily workouts provide a wide variety of physical and mental health benefits from maintaining a healthy body weight to improving heart health and reducing stress. You don’t have to join a gym or invest in expensive exercise equipment in order to get more out of your workout. There are a few simple but effective changes that will make a big difference to your daily workout. When introducing changes to your workout, take it one step at a time. This will give you the time you need to adjust to each change so that they become a part of your regular fitness routine.
Listening to music while working out has become very popular in recent years. Most people simply listen to their favourite songs while exercising but this is not the best approach. Researchers found that there are specific tempos that will help you get the most out of your workout. The best music tempo when cycling is between 125 and 140 beats per minute while the best tempo when you’re on the treadmill is between 123 and 131 beats per minute. It is important to choose your music tempo based on the type of exercise as well as the intensity. This is because you will unconsciously keep time with the beat of the music and will increase your speed accordingly.
Music can help to delay fatigue and increase work capacity. An in-depth study on the effects of music on exercise found that people who listen to music while exercising have higher levels of endurance and strength. Music also provides a distraction from the fatigue that accompanies high-intensity workouts which means that you will be able to push yourself further. There is no doubt that music will help to improve your workouts but ditch your ear buds before you start any exercise that requires your complete attention, especially when weight training.
Several polls show that 80% of new gym members quit within 5 months of joining. Gyms see increased traffic in January as people make New Year resolutions to get fit but many don’t make it past February. One of the main reasons that people give up on their fitness plans is because they get bored within a few weeks or months. Doing the same exercise day after day can become pretty monotonous which is why it is important to switch things up to beat boredom. Look for different types of exercises and try new workout routines every month to help you stay motivated.
Your exercise routine should be based on your fitness level and your goals. For instance, if you’re looking to lose weight, you can try a treadmill workout for weight loss. After that, you can switch to an indoor HIIT cardio workout. You can put aside some time to make a comprehensive 6-month plan with different types of workouts so that you will have a lot to look forward to in the coming months. Another effective way to add variety to your workouts is to engage in fitness activities that you find enjoyable. You can join a weekly yoga class, go for a hike or look for Zumba classes in your area.
When you exercise, your muscles sustain damage and are then repaired by your body during a process called muscle hypertrophy. Muscle hypertrophy increases the mass and size of muscles as well as improves power and endurance. Protein is an important building block of muscle tissue and cartilage. Studies show that consuming protein before and after a workout aids muscle repair and plays a crucial role in muscle hypertrophy.
Protein shakes that contain whey, soy or pea protein powder have become popular with fitness enthusiasts. If you don’t like protein shakes, you can have a high-protein snack instead. Chicken, turkey, tuna, Greek yogurt and boiled eggs are among the best sources of protein and you can use them in a sandwich or wrap before and after your workout. If you are starting a keto diet, you can substitute regular wheat flour tortillas for coconut flour or almond flour tortillas to make your wrap.
A daily workout will provide immense short term and long term health benefits so make sure that you stick to your plan. If you start to lose your motivation or you get lonely working out by yourself, take steps to remedy the situation. For instance, you can join a fitness forum and connect with other like-minded people who will help you stay focused and achieve your goals. Similarly, you can exercise with a friend or join group sessions which help to boost your motivation through good natured and positive camaraderie.