Five Exercise Habits to Help You Get the Most Out of Your Workout

Sure, you want to stay in shape, but you may have limited time to work out. That's why it's important to make the most of the exercise time you have - if you really want to see results. Need some guidance? Here are some of the best exercise habits to get the most out of your workout.

Set Goals

Know what you want to achieve from your workout - and give your goals a time frame. Start by setting a realistic and achievable target. For example, your goal might be to lose five pounds over the next months. Write down your goal along with a plan to achieve it. Choose your workout days and what exercises you'll be doing on a given day - so you'll have a blueprint to follow.

If you don't know which exercises are best for you, schedule a few sessions with a personal trainer. Another option is to choose a workout plan from a reputable fitness magazine as a starting point. At the end of the month, evaluate your progress to be sure you're staying on course. A lack of realistic fitness goals is one of the primary reasons most people quit exercising. Don't let this happen to you.

Be Consistent

Schedule your daily workout by writing it on your calendar. For many people, first thing in the morning is the best time to work out since there's less opportunity for life to intervene and throw you off course. Whatever time you choose for your workout, make it consistent. This helps you establish a routine, and you'll be less likely to find a reason to "skip". If it's impossible to exercise one day, don't beat yourself up. Just get back on schedule the next day.

Challenge Yourself

When you challenge yourself to go harder, you'll burn more calories and you'll get in shape faster. A challenging workout reduces boredom and gives you a sense of accomplishment. After you've walked for a few weeks, throw in some short intervals of running. Challenge yourself to lift a heavier weight or do a few more reps on the weight machines. Your body adapts to exercise, which means you have to push yourself a little harder to keep making gains. Don't be content to just go through the motions. Push yourself a little.

Add Some Variety

Don't get stuck in a rut. Add some variety to your workouts. Just like you'll stop making gains if you don't challenge yourself, a lack of variety can short-circuit your progress too. Keep your body guessing by shaking up your routine every 4 weeks. Once a week, do something entirely different. If you're jogging and lifting weights, take a class at your local health club. Swim, cycle, jump on a trampoline, take a hike or learn some yoga moves. This will keep your workout from becoming stale - and it'll give you new challenges. This type of cross-training also reduces the risk of overuse injuries.

Reward Yourself

Don't forget to reward yourself for all of your hard work. After a month of consistent workouts, treat yourself to a massage, a shopping trip or some other treat that makes you feel good. It's positive reinforcement for a job well done

The Bottom Line?

Use these tips to maximize your fitness level and get the most out of your workouts. With a little hard work and focus, you'll be surprised at just how fit you can be - and how good you'll feel.

References:

Exercise Physiology. Fifth edition. MrArdle, Katch and Katch. 2001.

WebMd.com. "Setting Your Fitness Goals"