5 Fitness Tips for 2014

Sunday, January 12, 2014

5 Fitness Tips for 2014

from our friends at BLAST900

#1 Maximize the effectiveness of your workout

The best strategy to maximize the results of your workout is to combine weight lifting and cardio into one intense training session. This isn’t as simple as adding a 30-minute tread/bike jaunt to the end of your strength workout- instead perform strength training moves as a circuit, mixed with plyometric training, and move quickly between exercises so that your heart rate stays elevated to maximize your time and results! 

#2 Get the proper amount of sleep

Sleep is an essential time for your body to recover and repair from the day. There are five stages to the average 90-minute sleep cycle, so timing your sleep so that you don’t wake up during the wrong phase can prevent grogginess. A good rule of thumb is to aim for 7.5 or 9 hours of sleep per night. If you must sleep less, sleeping six hours might be more restful than seven because you’re more likely to wake up in the first phase of sleep as opposed to a jolting alarm in the middle of your REM sleep.

#3 Hydrate smarter

If you wait to drink until you're thirsty, it's too late: You're already dehydrated. Studies show that for every 2% of dehydration, you lose 10% of performance. The solution isn't to drown yourself, since that can just dilute necessary electrolyte solutes. Instead think consistent hydration, and aim to drink 6 to 8 ounces of water or another unsweetened beverage every 15 to 30 minutes throughout the day. If you find water boring, try adding a slice of lemon or cucumber and mint leaves. 

#4 Overcome your weakness

If you don't like an exercise, start doing it! You're probably avoiding it because you're weak at it… So change your mental state, endure a little temporary discomfort and pretty soon you may find that you have turned a weakness into a strength.

#5 Recover faster

Although exercise is an important part of a personal action plan to stay healthy and boost your immune system, skip the exercise when you're sick and rest. A few days off will not only help you recover faster, but you will be doing your gym buddies a service in not spreading the funk. Exercising while your body is fighting a cold/flu will put more strain on your immune system and prolong the illness since your body will use its resources to heal itself, not build muscle and endurance. In the long run this will result in you spending more time away from your fitness routine.