Work Out Hacks, According to Research
Nobody works out just to achieve mediocre results. After all, when you make an investment into getting healthy, you do it to achieve 100% out of every sweat you make through workout sessions. Luckily, researchers have gone a long way to look for hacks to get the most out of your workout.
Here are some strategies that have been backed by recent research, which could greatly aid you in your next workout:
While drinking water is a necessity, many people don’t drink during workouts. As it turns out, failure to hydrate can be highly debilitating to your body. Losing just two percent of your body weight in fluids could lead to your workout feeling harder, a reduction in your performance, and difficult post-exercise recovery. A typical workout exercise can lead up to a loss of 10% of your body weight in fluids, which can be dangerous if not addressed.
To prevent this, it is recommended to drink one-half to one ounce of water per pound of your body weight per day. You can try to measure your pre-workout and post-workout weight to see any difference and replace any fluids you lose.
An ample amount of sleep is recommended to have good performance and results. A lack of rest leads to hindering your workout performance and delaying your body’s recovery to full strength post-workout. Other effects observed include loss of drive to work out, irritability, and fatigue.
To maximize your workout performance, sleeping for a total of seven to nine hours is recommended. This simple investment in your everyday routine could reap massive benefits.
LIFT FREE WEIGHTS
Although weight machines are quite good at ensuring correct form and sequence while lifting, they can only be good to a certain degree. Weightlifting using free weights can be much better than you might think. Unlike weight machines, lifting using free weights can tap into a much wider range of muscles. This could lead to much more energy and effort exerted than in a machine. Thus, it could result in more sweat and calories burned. However, it is still advisable to use a weight machine if you are not familiar with proper lifting. If you do free weightlifting improperly, it could cause injuries and complications like cramps and fractures, which could be a painful problem.
Sometimes, having an exercise buddy could lead to great benefits while working out. In a study of cyclists, those that exercised with a companion pedaled nearly twice the normal rate as those who exercised alone. Having a companion with you while exercising deserves more credit since it gives you more motivation to push people to their limits. As a result, exercises can be less stressful, more enjoyable, and less difficult than usual. Thus, you can expect to lose more weight during your workout routine.
TUNE IT OUT
Often, we see many people wearing earphones while exercising to let them focus on their workout. It turns out music has its benefits. Listening to music, especially slow ones, after exercise can help you with post-workout recovery. The wonders of music include stabilizing your blood pressure and heart rate. To reap such benefits, listen to some of your favorite songs to soothe and calm your mind and body after working out. However, please make sure that you are still aware of your surroundings to some degree.
GET A MASSAGE
After a workout, a visit to the massage spa sounds like a good idea. While it may sound quite counterintuitive, it can help you recover from post-exercise stress. A relaxing massage lets your muscles cool down, decreasing inflammation. This can lead to a much faster recovery and stronger muscles after a massage session.
These are just some of the workout hacks that you can use as an investment for your well-being.