6 SMART WAYS TO GET MORE OUT OF YOUR WORKOUT

As we all face special and sometimes urgent needs to get back in shape throughout the year, it’s helpful to know that there are some surefire tips that will make our workouts more efficient and even increase the chances we’ll stick with the program. Here are some savvy tips from Mark Mann, head trainer for the Cincinnati Reds.

1. Set a goal and visualize it.

· Choose a long range, yet realistic goal. (Get in shape for a reunion, party, wedding, swimsuit season, etc.)

· Write down your goal and read it everyday.

· Identify three things you can do to help yourself achieve your goal.

2. Fuel up for fitness: It all starts with your diet.

· Don’t skip breakfast. Your body has been sedentary for what has hopefully been a good 6-8 hours of sleep. It needs food to wake up. I’d suggest a light breakfast with a glass of juice and some coffee to kick start your day. A number of studies have demonstrated the potential benefit of coffee to enhance physical performance. The research shows coffee may be especially useful for athletes who are engaged in endurance sports like running or cycling. It may increase stamina, reduce fatigue and even reduce muscle pain. For many, a cup or two of coffee a half-hour to an hour before a workout, may do the trick. You also may be surprised to learn that coffee is just as hydrating for the body as water.

· Water is essential. The human body is comprised mostly of water, therefore it is essential that your body is properly hydrated especially before and after your exercise program. Signs of improper hydration may include cramping, dizziness or nausea.

· To carb or not to carb. Carbohydrates are important in your diet when starting an exercise program. Carbs are what your body burns for energy and are an essential part of everyone’s diet. However unused carbs are stored as fats. Therefore it is important for a proper carb/protein/fat ratio in your daily diet. I prefer the 40/30/30 ratio with my athletes. Don’t fall for the current fad diets that say you can lose weight and be healthier by eating all protein and/or fats. Research shows that people that do this lose mostly water weight and run the chance of increasing both their overall cholesterol levels and blood pressure.

3. Do I need the help of a personal trainer??

· Do you have the proper knowledge/background to develop a workout plan that will help you obtain your goal? If the answer to this question is no, you need the help of a professional. There are many benefits to hiring a personal trainer, most importantly is what you will gain from his/her expertise in the field.

· How do I know if an individual is qualified? There are two very reputable credentials out there: The National Strength and Conditioning Association, C.S.C.S. (Certified Strength and Conditioning Specialist) and the National Athletic Trainer’s Association, A.T.C. (Athletic Trainer, Certified). To receive one of these certifications you must have a bachelor’s degree with a focus on fitness and pass a national certification examination.

· A personal trainer can also develop a program comprised of exercises that you like. Remember, variety is the spice of fitness. It is important that you enjoy the exercises you are performing. This will keep you from becoming bored and less likely to want to quit your workout. Music or television can serve as a great distraction, particularly on those long runs on the treadmill or pedaling away on a stationary bike.

· Do you have someone to work out with?? You are less likely to skip workouts if you have a personal trainer or workout partner. Most personal trainers will schedule you weeks in advance. If you don’t show up for an appointment, you may be charged the full fee. If you don’t have a personal trainer but elect to have a workout partner (spouse, family member, coworker, friend) you will also be more likely to show up for fear of letting that person down.

4. Combine both weight training and cardiovascular exercise

· A balance of weight training and cardiovascular work is key when you’re exercising to lose weight. Weight training serves two purposes: it tones muscle and increases the heart rate, which in turn, burns fat. Ideally when an individual is trying to lose weight, he or she should concentrate on doing more repetitions and using less weight. Weight training with lighter weight also allows you to use proper form, reducing the risk of injury.

· Cardiovascular work is essential when you’re trying to lose weight. Remember when you perform a cardiovascular workout that the first 20 minutes primarily burns carbohydrates. It isn’t until after 20 minutes of cardiovascular work that you start burning fat reserves. Ideally for the best results to burn fat, you should perform cardiovascular work for a minimum of 30-40 minutes three times per week. That’s the 20/40 rule. The intensity of these workouts depends on your age and resting heart rate. It’s important to consult a professional to find your ideal heart rate range for a safe workout.

· You should start to actually see and feel a difference in your body within just 3-4 workouts when you use a combination of cardiovascular and weight training.

5. Don’t work out if you don’t feel well.

· When you feel sick, your body is telling you that it is run down. All of your available energy is then used by your immune system to fight off whatever ailment you have. If you workout when you’re sick, you could potentially be robbing your body of energy that it could use to fight off your illness.

· The quality of your workout also suffers when you are ill. Generally your endurance is not as great, nor are you able to lift as much weight as usual.

· Stay in bed and conserve your energy so that you feel better faster, and can perform a quality workout.

· Of course you should consult your physician before starting an exercise program.

6. Falling Off The Wagon

· Starting an exercise program is hard, but staying committed to it is even harder. Always remember that this is for you, your own personal health and wellbeing. What could possibly be more important than living a long and healthy life? Find some support, whether it’s a personal trainer, a workout buddy or a family member – so long as it’s someone who supports you and your goal of living a healthier lifestyle. It’s a lot easier to be consistent when you have the support and encouragement of another person.

· Give yourself a reward. Splurge every once in a while, have a slice of pizza and a beer on a weekend. Go for dessert every once in a while. Exercise and diet are supposed to be enjoyable and make you feel better. Remember, moderation is the key.

With these simple tips, you’ll be well on your way to getting more out of your workout and more enjoyment out of your life.

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