7 Research-Proven Strategies to Get the Most Out of Your Workout
It can be difficult to find time for exercise, but when you do, it is critical to make the most of each session. These scientifically supported suggestions will help you get even more out of your workouts, even if getting enough sleep, staying hydrated, and eating a healthy diet are still crucial.
1. Sip on some beet juice.Nitrates, which are abundant in beets, improve blood flow and oxygen supply to muscles. According to a study published in the American Journal of Physiology, half a glass of beet juice consumed two to three hours before exercise momentarily improved aerobic capacity.
2. Pick Music Instead of PodcastsFast-paced music can improve stamina and motivation. You may work out more efficiently with upbeat music and motivating lyrics than with spoken-word podcasts.
3. Sip on some coffee.Strength and endurance are both enhanced by caffeine. About 200 mg (8–12 oz of coffee) an hour before exercise can improve performance, according to a study published in the Journal of the International Society of Sports Nutrition. Just do not exceed the 400 mg daily limit set by the FDA.
4. Exercise With A CompanionWorking out with a friend boosts accountability and motivation. According to the Kohler effect, working out with others causes people to push themselves more, which increases the effectiveness and enjoyment of your sessions.
5. Try Working Out in the AfternoonBody temperature naturally increases in the afternoon, which may improve muscle function, according to research published in the Scandinavian Journal of Medicine & Science in Sports. But consistency is more crucial than timing, so stick to what works best for your schedule.
6. Include Intervals of High IntensityCompared to steady-state exercise, HIIT (short bursts of intense activity followed by recuperation) increases metabolism and burns fat more effectively. While more experienced exercisers can attempt 40-second sprints with 20-second active recoveries, beginners should begin with brief speed bursts during walks.
7. After working out, take a warm bath.According to a 2024 Integrative Physiology of Exercise study, soaking at 104°F after working out enhanced recovery and performance. Epsom salts may help relax muscles even more.
It is not necessary to make significant modifications to optimize your exercises; minor adjustments can result in observable improvements in recuperation and performance.
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