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Sometimes it’s necessary to freshen up your fitness routine a bit. Following the same workout day after day can become incredibly mundane. Maybe you’re just not happy with your progress or hit a dreaded plateau. Either way, we spoke with an expert who breaks down 10 easy changes to your workout for better results. By making a few harmonious changes to your diet, you’ll be well on your way to fitness success.
We spoke with Tyler Read, the founder of PTPioneer.com and a NASM-certified personal trainer with a BS in Kinesiology and involved in the world of health and fitness for 15 years, to find out his most recommended changes for your training for better results. Read on to learn more, and then don’t miss what a daily strength-training habit does to your body after 50.
Slow down your movements and focus on form.
Performing slow, controlled movements is the name of the game if you want to see noticeable results. Additionally, practicing proper form is essential. “It keeps you injury-free and biomechanically precise,” says Read.
According to A Healthier Michigan, maintaining solid form during every exercise can save you from potential injury. For example, having good form while doing bicep curls means you shouldn’t use your neck when lifting the dumbbell. Not focusing on your form can totally derail your goals.
Emphasize compound movements.
Compound movements activate the most muscles during each exercise, Read says.
According to ACE Fitness, performing “single joint isolation exercises” is a great idea if you have a lot of time to devote to your fitness journey, but these exercises aren’t as productive when it comes to to increase calorie expenditure. If you want to improve your overall fitness, compound exercises are essential because they burn more calories, increase your heart rate, improve your motor skills and boost your intermuscular coordination, notes ACE Fitness.
Get enough rest.
Giving your body enough rest is crucial so you can perform each set with maximum effort. “The more strong reps you get, the better your results will be,” says Read.
Taking time to rest is a crucial part of any fitness program. According to Medical News Today, rest days can help relieve sore muscles and pain, refuel your body’s energy supply, repair and build muscle tissue, and relax your mind.
“Take active recovery days. Your body adapts while resting after a workout. Make sure you recover enough between workouts (24-48 hours),” Read suggests.
Fill up on carbs and protein post-workout.
Make it your mission to get enough protein and carbs after workouts. For what? “The carb-protein combo helps muscles absorb nutrients better than protein alone,” says Read.
After completing workouts, consuming protein and carbohydrates allows your muscles to replenish the glycogen they no longer have after exercise, explains the Academy of Nutrition and Dietetics. This power duo also helps repair your muscles. The academy recommends eating within 60 minutes of finishing a vigorous workout. As for recommendations, consider making a recovery smoothie with fruit and low-fat milk, a whole-grain turkey and vegetable wrap, or a low-fat yogurt with fresh berries.
Focus on movement patterns.
Focus on movement patterns rather than individual exercises. “You can hit the same movement pattern with many different tools. Use whatever works best for you,” says Read.
According to Barbend, the seven functional movement patterns include vertical and horizontal thrust, vertical and horizontal pull, hinge, squat, and rotation. Incorporating these key movement patterns into your training will make your workouts much more effective. Plus, you use these movement patterns in everyday life, from sports and family activities to chores and errands.
Do strength training and cardio on separate days.
Next on our list of easy changes to make to your workout for better results is to have a dedicated day for cardio and a separate day for strength training. Establishing specific days for each form of exercise is essential in the recovery process, so don’t cram both together in order to save time!
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Alexa Mellardo
Alexa is the associate editor of Eat This, Not That!’s Mind + Body, overseeing the M+B channel and bringing readers compelling stories about fitness, wellness and self-care. Learn more about Alexa
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