Starting a fitness routine can be intimidating as there are so many different programs out there and it can also be frustrating as it is common for people to feel that they are not getting the results they want.
With that in mind, we did some research and wrote this article to give you five simple ways that can help with your fitness routine and reaching your exercise goals!
Listen to Music
We know that music can be fantastic for parties, relaxation and improving mood, but it can also improve your workouts.
In a study conducted by the Indian Journal of Physiology and Pharmacology of 30 men and women, researchers found that people who listened to music while exercising recovered faster compared to those that didnβt during exercises.
The reason why?
Music boosts the bodyβs level of serotonin and dopamine; hormones which are known to aid with recovery. So the next time you go to the gym, you might want to bring a pair of earphones!
Meditation
During a workout it is not only important to be physically prepared, but also mentally prepared as well. Meditation can be a great way to clear your mind and to focus on a task at hand which is perfect in regards to being fully engaged in your workout.
In addition, a proper breathing technique is important during exercise and meditation can help you pay attention to your breathing patterns. Yoga can be a helpful tool as well as it is a more physical type of meditation where you can concentrate on completing poses with correct posture which can also help you acquire strength.
Supplements
If you want to get the most out of your workouts, supplements can be a great tool to help you build muscle, complete more reps and recover quickly. There are a ton of them out there which are used for different things, but let’s talk about the most popular two.
Creatine is a molecule which is naturally produced by your body and using it as a supplement can increase muscle strength, muscle growth and aid in exercise performance. Protein supplements are popular amongst bodybuilders for gaining muscle as those who are trying to gain mass need to consume more protein than the average individual.
While there are many more supplements out there, these two are generally a good stepping stone as they are the most recommended ones by training experts due to the amount of research conducted on their benefits.
Sleep
This arguably might be the most important thing on this list as sleep allows your body to recover, preserve energy, repair, and also build the muscles you worked through your exercise.
However, over 30 percent of US citizens do not get the recommended daily sleep suggested by the Center of Disease Control and Prevention which suggests there are millions of Americans who are disrupting their fitness goals without even knowing it.
Luckily, working out on a regular basis can tire you out and get you to bed faster. Some people prefer exercising at night as it tires them out, while others prefer doing physical activity earlier arguing late workouts gives them too much energy. There is no right or wrong answer and you may have to figure out for yourself which time suits you best in terms of improving sleep.
Competition
A healthy challenge can be a big source of motivation for many and researchers at the University of Pennsylvania found that this holds true for exercise.
In a study with over 800 students, participants were split into four groups (individual competition, team support, team competition, and a control group which was non competitive.) Over the 11 week period it was found that the participants preferred competition to friendly support as those in the competitive groups had a 90% higher rate of participation than the control group.
So as odd as it sounds, competing with a friend could be a lot more than supporting them as it is more likely to give both parties better results.
Conclusion
So there are our five recommendations on ways that you can take your fitness game to the next level! Listening to music, taking supplements, engaging in mediation, taking on a friendly challenge and getting a good night’s rest are all techniques to increase your successful workouts. Try some of these methods out and tell us what you think in the comments below!
