The 4 Best Habits that Supercharge Your Workout

Whether your goal is to tone up, lose weight, or improve your cardiovascular strength, working out is essential for getting in shape. The benefits of exercise are numerous: a higher metabolism, a reduced risk for heart disease and improved self-esteem are just some of the effects of regular exercise.

To get the most out of your workout, utilize the tips below. This will help maximize your exercise performance while reducing the risk for injury.

1. Always start with a warm-up. This helps reduce your injury risk by increasing blood flow to your muscles. According to SparkPeople.com, cold muscles cannot handle the sudden impact of exercise as well as warm muscles, which may make them susceptible to strains or tears. My warm-up recommendation: For most workouts, start with a five minute cardiovascular session on the elliptical machine or treadmill at a moderate pace. Avoid going too fast, which may tire you out.
2. Don't stretch cold. Ever been told to stretch before a workout? This is actually a dangerous workout habit because it can actually increase your injury risk. This is because your muscles are cold and aren't ready for this exertion. According to a 2006 study reported in Athletic Therapy, stretching before your workout can also decrease your strength by up to 30 percent. My recommendation: Stretch after your warm-up, when your muscles are warm and ready for exertion.
3. Make hydration a habit. Dehydration can severely impact your performance, making it harder to run longer, lift heavier weights or simply have the focus to train harder. Simply drinking water right before a workout isn't enough, however. Try to aim for at least eight glasses of water a day. You need to drink more water because it will be expended during exercise. I keep a water bottle with me at all times, which I sip and refill every hour.
4. Exercise smarter, not longer. Unless you're training for an endurance event, there's no need to exercise for hours everyday. Instead, exercise smart by utilizing more muscle groups, which will challenge your muscles but save time. For example, I do a full body workout three times a week only using compounds exercises. These are exercises that work more than one major body part. Although I only strength train three times a week, I am already experiencing muscular growth.

Remember, none of these tips will help if you're not consistent with your program. All of the greatest athletes in the world are consistent with their training programs, and so should you.

Sources:

Author unknown, "Why is it important to warm up before exercise?", SparkPeople.com

Mark S. Kovacs, "The Argument Against Static Stretching Before Sport and Physical Activity", Mirallas.org