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Getting More Out of Your Workout: Tips that Boost Results
New York, NY – Nov. 1 -- “We all need to be inspired,” explains Ruthy Vesler, NCAA All-American swimmer and collegiate rower, turned professional triathlete. “Even the fittest, wealthiest, most successful people need to dig deep inside and find the thing that drives them to become their best.”
Whether your goal is losing weight, staying fit, toning up, running a 5K or completing an Ironman triathlon, practical advice from experienced athletes may make the difference between a mediocre and an extraordinary performance.
Here are some of Ruthy’s top suggestions for incorporating that extra push into your workout -- tips she shared during Coffee: Breaking News about Health, Fitness and Performance, a seminar conducted at Reebok Sports Club in New York City:
1. Warm up – Make sure to take the time and warm up your body. This is important to prevent injuries and to maximize your workout time. A warm-up should consist of some type of cardio effort. This might include walking, jogging, biking, using a cross trainer or even jumping rope. You should start slowly and continue for about 10-20 minutes, depending on how much time you have for your total workout. Make sure that you are sweating just a little before you start to pick up the pace.
2. Interval training – Almost all athletes use interval training to build their speed and endurance. Intervals are short bursts of harder efforts followed by intervals of easier efforts. A good way to use intervals to your advantage is to continue exercising on the same cardio machine after you have completed your warm-up. Try intervals or segments of 20-30 seconds at a harder pace followed by two to three minutes of easier efforts. Now repeat this five times. You can build up your intervals each time you do them by making the harder efforts longer and the rest periods shorter. Or you can add more repetitions. Using intervals will allow you to build your fitness more quickly and you will find yourself becoming faster, lighter and stronger.
3. Adequate hydration – Water is the most important element in the body. Through our daily activities we are constantly sweating and losing water through respiration. Make sure to replenish your fluids adequately. Do not wait until you are thirsty before taking a drink because if you are feeling thirsty, then you are already dehydrated. One good way to stay hydrated is to keep a water bottle or a glass of water at all times on your desk at the office. If you see the water there, most likely you will remember to drink. Remaining hydrated can also ensure that your body is working properly during your workout. If you need a kick-start, drinking coffee is a great way to get you going before a workout. Studies show coffee may improve your athletic performance in short bursts of intense exercise and certainly in long endurance exercise such as running. Many athletes find coffee enhances stamina and reduces fatigue. However, if you are drinking coffee, make sure to drink it with your water and not as a substitute.
4. Cooling down and stretching– Even though you might feel great at the conclusion of your workout, you still need to take a few minutes to let your body return to its normal state. A good way to cool down is to walk or jog slowly. Just take a couple of minutes to relax, clear your head, and stretch your muscles thoroughly. Make sure to stretch your arms and legs as well as your hips and abdominals. Realistically, most of us run out of time and skip this important step. If you are crunched for time, at least take two or three minutes of easy walking and then stretch in the shower.
5. Nutrition – EAT, EAT, EAT – Make the effort to eat healthfully. Eliminate empty calories. Try to eat a lot of fresh fruits and vegetables, whole grains, and lean meats. Try to avoid processed foods. Also, be conscious of the portions that you eat. But don’t get carried away thinking you need to transform your body to match that of a size “0” celebrity you admire. Keep in mind that the body shapes that we see in the media may not be healthy looks for us to emulate.
6. Taking care of ourselves – Working out is not the only thing that we need to do to achieve fitness and overall good health. Smoking, drinking too much alcohol or putting ourselves in a constant state of stress can all undermine even the best exercise regimen. Try to schedule down time for yourself. A visit to a spa, a walk, hike in a park, or a relaxing dinner with friends are all great stress reducers.
7. It’s OK to ask for help -- Hiring a personal trainer, working with a certified nutritionist, or joining a training group for support may help jumpstart your efforts to get in shape. All of us need extra help from time to time. Don’t be afraid to enlist the help of a professional if you are not sure where to begin or are not getting the results that you are looking for. That added outside assistance may enable you to learn something new about yourself, or push yourself past perceived limitations.
8. Find an event and GO FOR IT! – If there is an event, a group activity or even something that you want to explore, don’t let anyone hold you back. Get out there and follow your dreams.
If you’re not sure what the options are, check out the internet or look in your local paper for group activities or special events. Most running or cycling shops offer newsletters or flyers about upcoming events in your area. In addition, the web site, www.active.com, offers an extensive list of events in most areas.
9. Have fun! – Make sure the activity you choose is something you really enjoy. There are so many fitness choices, you don’t need to pursue something that doesn’t lift your spirits as well as improve your body and health. Don’t be afraid to try something new, different or something that you have always dreamed about. Remember, you’re doing this for YOU!