Are you already sweating a lot in the gym but still can’t observe any change? To increase the efficiency of your workout routine, it is always not common to make complex modifications.
By practicing some common minimal adjustments is sufficient to see the actual results.
Attending the gym only is not enough to achieve the desired body you have dreamed of. It will require proper planning, hard work, and dedication to improve your performance and efficiency.
Below-mentioned are some tips and methods to be evaluated by experts and trainees, to improve the results in the gym.
Treat Yourself with Cold or Hot:
Apply treatments with cold or heat in the areas you will be exercising. If your joints are red or swollen, use ice before starting your exercise routine.
If your joints have pain and stiffness, but not hot or swollen, use heat on the affected joints before starting the exercise.
The heat relaxes joints and muscles and helps relieve pain. For some people, the cold also reduces pain and inflammation.
There are several ways to apply cold or heat. Some of the methods you may want to try are:
Take a warm shower (not too hot) before exercising;
Apply a hot compress or bag or a heat lamp to the sore and inflamed area;
Sit in a whirlpool bath with warm water;
Wrap a bag of ice or frozen vegetables in a towel and place it in the painful area.
You can also buy in pharmacy bags filled with a gelatinous material, which are very practical and can remain in the freezer for frequent use.
Be sure to apply heat or cold correctly. Heat treatments should be comforting and comfortable, not too hot.
Apply heat for about 20 minutes and each time you use cold therapy, do it for 10 to 15 minutes for more effective results.
Whether you are doing range-of-motion, endurance or strengthening exercises, it is important that you devote 5 to 15 minutes of warm-up movements before exercising.
This will reduce the possibility of incurring an injury by helping your body prepare to do the exercises.
To begin your warm-up routine, walk slowly or do a slower version of the exercises you plan to do and then stretch slowly.
To achieve a beneficial stretch of the muscles and tissues located around the joints, move each joint to the limit of the range of movement of the joint; hold this position for about five seconds and rest.
Stretching should NOT cause pain, just do each movement until you feel a slight stretch, and hold it at that point.
Do not stretch too much to the point that it hurts. Be sure to stretch all the muscles that will be part of your exercise routine.
Wear Comfortable Clothing and Footwear
Your clothing should be loose and comfortable so that it facilitates movement. Wearing several layers of clothing will help you adapt to changes in temperature and changes in the level of each activity.
Your shoes should provide good support and the soles should be non-slip material and shock absorber. It could also help the use of templates that cushion the blows.
Drink Enough Water
It is very important to hydrate before starting your exercise routine and continue the hydration process after you have finished them.
Be sure to drink the recommended amount of eight glasses with eight-ounce water each during the course of a day. It is advisable to have a bottle with water or a sports drink on hand while you exercise.
Do Not Exercise Your Body Too Fast
Starting an exercise program should be a gradual process that lasts for several weeks or longer. Mild muscle pain may occur 12 to 24 hours after exercise.
However, if you have more pain in the joints that persists after two hours of completing the exercise, it means that you probably overstepped and should decrease a little the number of repetitions or their intensity for the next time.
This is called “the two-hour pain rule”. It does not mean that you should stop exercising, just slow down.
Remember that not exercising can make your arthritis worse. If you do not get good results, talk with your team of medical providers.
DURING THE EXERCISE
1. Take your time for your workout routine
Find a comfortable and uniform place to perform your exercises without any disturbance. At this rate, the muscles will have time to relax between each repetition.
For exercises of the amplitude of movement (elasticity) and of flexibility, it is better to do each exercise in a slow and complete way instead of doing many repetitions at a fast pace.
Little by little, you can increase the number of repetitions as your physical condition improves.
2. Breathe Deeply While Doing the Exercises
Do not hold your breath. You must exhale the air from the lungs while doing the exercise, and you must inhale (take a breath) while relaxing between repetitions.
Counting aloud during exercise will help you breathe deeply and regularly.
3. Be careful:
Stop the exercise if you experience sharp pain or a more intense pain than normal. The presence of pain is a sign that something negative could be happening.
Similarly, stop exercising immediately if you feel tightness in your chest or severe loss of breath, you are dizzy, languid, or nauseated. If these symptoms appear, contact your doctor right away.
4.Know the Signals of Your Body while workout routine
During the first weeks of the exercise program, you may notice that your heart beats more quickly, that your breathing becomes more agitated and that your muscles feel tight when you exercise.
You may feel more tired at night, but you will wake up feeling like new the next morning. These are normal reactions to exercise and mean that your body is adapting to new activities and getting in shape.
If you experience muscle pain or cramps, gently massage and stretch the affected muscle with care. When the pain has passed, continue doing your exercises with slow and gentle movements.
Getting the desired body shape takes time and patience. But by following above mentioned tips and methods, you can achieve it in a few weeks.
It not only helps you to maintain a proper workout routine but also keeps you focused on your goals.