Fitness. - There are 11 Easy Ways to Boost Your Fitness Gains. So, please follow the 11 Easy Ways to Boost Your Fitness Gains that presented by man's journal like below.
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Consistently working out can get you in the shape of your life. But keeping a consistent routine will lead to boredom, burnout, and plateauing fitness as your mind and body adapt and halt improvement. “The best way to supercharge your workout is to make small tweaks or add new moves that engage different body parts and take you out of your comfort zone,” says Jimmy Minardi, ISSA-certified personal trainer and founder of Minardi Training in New York City.
And the 11 Easy Ways to Boost Your Fitness Gains as follow:
1. Upgrade Your Warm-Up
A few minutes of light cardio might make the grade as P.E. class warm-up, but it won’t prep your body for the physical demands of a hard-charging routine.
2. Add Inclines to Your Run
Give your regular run a jolt by heading for the hills, literally. Running on an incline torches more calories, increases your endurance, and improves speed by building stronger leg muscles.
3. Lunge in All Directions
"Nothing benefits runners and other endurance athletes like a simple lunge," says Aranzamendez. But relying too much on one bodyweight move can get you acclimated to it and your results will plateau.
4. Expand Your Performance With Plyometrics
Whether you lift, play a sport, or prefer long runs, nothing offers an immediate performance boost like plyometrics — explosive sets of high-intensity body-weight moves that fire up your muscles and crank your heart rate.
5. Build Your Six-Pack With a Medicine Ball
In the quest for abs that pop, most guys overlook this gym gear staple, which challenges core stability for added muscle growth.
6. Take a Break From Weights
Not to knock lifting, but the more time you spend doing it, the more likely you are to end up with injuries stemming from overuse or incorrect form.
7. Hit the Circuit
Circuit training has a lightweight reputation, but hear us out: By using moderate-weight or bodyweight moves and lots of repetition with little rest between each move, your heart rate is always elevated and your muscles constantly challenged.
8. Do More Jumping Jacks
This do-anywhere move — that’s one of the best weight-bearing exercises on the planet — is ridiculously underrated, says Minardi.
9. Increase Your One-Rep Max With Intervals
To boost your 1RM, you could spend hours pinned under a bar. Or you could work on your form via an interval routine. “Most guys don’t have good form when they lift, and without the right form, you won’t improve, and you set yourself up for injuries,” says Minardi.
10. Don’t Blow Off the Cool Down
It’s all too easy to head straight to the showers after your last rep or mile, but a cool down gives your system a chance to gradually dial back to its normal heart rate and blood pressure level.
11. Add Weekly Yoga
If your day job keeps you sitting in a chair all day, hear us out. “One or two days a week, go to a yoga class instead of your usual cardio or strength training workout,” says Aranzamendez.
Source: www.yahoo.com/health
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