Whether I work out for a long time, short time, or somewhere in between, it feels good to know every minute counted. A few things that I've noticed that contribute to getting the most out of my workout:
Always include warm up and stretch.
For a warm up, I usually just bike, run, or do calisthenics for a few minutes, until I start to sweat. The problem with skipping a warm up is that I feel like my body needs to warm up whether I plan for it or not. It takes the first few minutes to reach full performance, so I am physically not actually able to feel the full effect of my workout until that time is put in. Therefore it is most effective to set aside a time for that purpose! Stretching is important because it helps prevent soreness the following day, allowing me to work hard again the next day and keep up my workout routine!
Include variety.
Being open to different types of cardio, as well as strength training helps me feel that I have options no matter what energy level or mood I may be in. It also helps prevent boredom and makes an exercising lifestyle more realistically permanent. The two types of exercise also compliment each other well. As muscle is being built through strength training, the definition also may become more visible with the help of fat burning cardio!
Set goals.
Even within one workout, setting goals are great motivation to give maximal effort and get the most out of that workout! For example, while biking I like to set goals like maintaining a particular speed for a minute, or completing a quarter mile in a certain amount of time. Other cardio goals might be to keep moving for a certain amount of time, or taking less breaks. For lifting, goals like how many reps I want to get, or a weight I want to exceed keep me pushing myself time after time.
Take breaks.
Muscles do not grow during the actual lifting and exercising, they grow during breaks. Therefore, improvements that we work so hard for can only be made when breaks are actually taken! I usually end up taking one day off about every three days, but it is important to just listen to the body and adjust breaks as necessary. If the body is exhausted, it simply cannot perform at maximal effort, and taking a day off to re-energize for full performance the following day will end up more effective in the long run than continuing to wear down the body day after day.
Interval exercise.
Essentially this entails exerting maximum effort for a short amount of time, followed by a recovering period, which then ends with a return to maximum effort, and the alternation continues. This style can be applied to both cardio and strength training, and allows me to put forth more effort overall than if I were to just go at one level the entire time. Ultimately, the high level of exertion is what makes this style effective, especially for weight loss goals.
Proper fuelling.
Even when trying to lose weight, it is important to provide the body with appropriate fuels to compliment the exercise regimen. In order to see the best results, diet is just as important as exercise. Prepare healthy meals and be aware of overall energy balances - provide more caloric intake when trying to gain weight, and carefully intake less when trying to lose weight. I feel that more important than counting calories though is providing proper nutrients, meaning plenty of fruits, vegetables, fibers, and proteins! No one complains about gaining weight from eating too much vegetables!
Have fun.
In the end, the MOST effective workout is the one that is sustainable for a lifetime! Although the details of what that means may vary from person to person, one thing that everyone has in common, is that they will be more likely to continue to exercise if they enjoy it! For me, the best way to make my workouts more fun is to workout with friends, include sports and games, and not making it too hard (it does not have to be terribly difficult to have the health benefits that people generally are looking for - simply moving is enough, and maybe it will build from there).
Always include warm up and stretch.
For a warm up, I usually just bike, run, or do calisthenics for a few minutes, until I start to sweat. The problem with skipping a warm up is that I feel like my body needs to warm up whether I plan for it or not. It takes the first few minutes to reach full performance, so I am physically not actually able to feel the full effect of my workout until that time is put in. Therefore it is most effective to set aside a time for that purpose! Stretching is important because it helps prevent soreness the following day, allowing me to work hard again the next day and keep up my workout routine!
Include variety.
Being open to different types of cardio, as well as strength training helps me feel that I have options no matter what energy level or mood I may be in. It also helps prevent boredom and makes an exercising lifestyle more realistically permanent. The two types of exercise also compliment each other well. As muscle is being built through strength training, the definition also may become more visible with the help of fat burning cardio!
Set goals.
Even within one workout, setting goals are great motivation to give maximal effort and get the most out of that workout! For example, while biking I like to set goals like maintaining a particular speed for a minute, or completing a quarter mile in a certain amount of time. Other cardio goals might be to keep moving for a certain amount of time, or taking less breaks. For lifting, goals like how many reps I want to get, or a weight I want to exceed keep me pushing myself time after time.
Take breaks.
Muscles do not grow during the actual lifting and exercising, they grow during breaks. Therefore, improvements that we work so hard for can only be made when breaks are actually taken! I usually end up taking one day off about every three days, but it is important to just listen to the body and adjust breaks as necessary. If the body is exhausted, it simply cannot perform at maximal effort, and taking a day off to re-energize for full performance the following day will end up more effective in the long run than continuing to wear down the body day after day.
Interval exercise.
Essentially this entails exerting maximum effort for a short amount of time, followed by a recovering period, which then ends with a return to maximum effort, and the alternation continues. This style can be applied to both cardio and strength training, and allows me to put forth more effort overall than if I were to just go at one level the entire time. Ultimately, the high level of exertion is what makes this style effective, especially for weight loss goals.
Proper fuelling.
Even when trying to lose weight, it is important to provide the body with appropriate fuels to compliment the exercise regimen. In order to see the best results, diet is just as important as exercise. Prepare healthy meals and be aware of overall energy balances - provide more caloric intake when trying to gain weight, and carefully intake less when trying to lose weight. I feel that more important than counting calories though is providing proper nutrients, meaning plenty of fruits, vegetables, fibers, and proteins! No one complains about gaining weight from eating too much vegetables!
Have fun.
In the end, the MOST effective workout is the one that is sustainable for a lifetime! Although the details of what that means may vary from person to person, one thing that everyone has in common, is that they will be more likely to continue to exercise if they enjoy it! For me, the best way to make my workouts more fun is to workout with friends, include sports and games, and not making it too hard (it does not have to be terribly difficult to have the health benefits that people generally are looking for - simply moving is enough, and maybe it will build from there).