Whether you want to build muscle or burn calories, short, intense workouts are known to be more effective than long cardio sessions.
Sometimes it’s the little things that make a big difference. That’s why we’re giving you seven simple tips on how to maximize the effects of your training.
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1. For an energy boost: drink coffee
It has now been scientifically proven that caffeine increases athletic performance. So that you can give your all in the gym, you should drink coffee or espresso Drink before your workout. The caffeine contained in the hot drink stimulates the central nervous system, which, among other things, controls motor skills.
If you allow yourself a caffeine boost half an hour before training, even the intensive HIIT course will be much easier!
2. A structured training plan
Before you go to the gym, you should (mentally) make a plan. Which muscle groups do you want to train? Cardio first or strength training first?
If you already have a training sequence in mind, you can avoid wandering aimlessly around the gym. With this strategy, your training will not only be more effective, but you won’t get bored as quickly.
Our tip: Make a plan B that you can fall back on if devices are occupied.
3. Motivation with the right music
Do you always listen to the same songs when you train? Then you should create a new playlist. New sounds bring variety to your ears and give you extra motivation during your exercise routine.
In addition, it has been scientifically proven that the right music increases the training effect.
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4. For full focus: mobile phone in flight mode
In the gym, you should concentrate fully on your workout. Calls, messages, games, etc. will only distract you and prolong your workout unnecessarily.
The solution: Switch your smartphone to flight mode when you train. Or leave it in the locker room. To listen to music, MP3 player and iPods are much more handy anyway.
5. Avoid injuries: Warm up properly
Warming up before training is often underestimated. Light cardio or stretching exercises can play an important role in training success. Dynamic stretching increases body temperature and heart rate.
In addition, the muscles are warmed up before the actual workout begins. This way you can prevent injuries.
6. For a trained body: Prioritize strength training
You can burn a lot of calories with endurance training, e.g. on the treadmill or cross trainer. In the long run, however, your body benefits more from intensive strength training.
This is because you build more muscle. And people who have more muscle mass also burn more calories – even when at rest.
7. Compound exercises such as squats and deadlifts
So-called compound exercises train several muscle groups or joints at once. When performing these exercises, the body not only burns more calories than with isolated exercises (e.g. bicep curls), but in the long term, the overall muscle mass is also increased.
Different muscle groups either work simultaneously (e.g. squats or lunges) or one after the other (e.g. shoulder press).
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