SUBSCRIBE

WELLNESS

8 expert-approved ways to ensure that

you're having an efficient workout,
every time
Getting a massage, pushing your limits and alternating between exercises can superpower
your workouts
BY APARRNA GUPTA
20 April 2021
SHARE

Freepik

When you finally get off the couch or bed to start a workout, you're not going
to be satisfied with so-so results. You start a session wanting to get 100 per
cent out of every rep, sprint and set so that the hour you put in really counts.
But that may not always be the case—if you're working out while hungry,
skipping sessions or hitting your home gym without a plan. Hate wasting
your time? Here, pros share fitness tips that will help you make sure your
workout stays as efficient as possible, each time.

1) Stay hydrated
According to a study, losing just two per cent of your body weight in fluids
can make your workout feel harder, reduce your performance and mess with
your body's ability to recover after you leave the gym. “Water regulates your
body temperature and lubricates your joints, transports nutrients to give your
body energy and keep you healthy," says Shereena Master, a fitness trainer
and mobility coach. Staying hydrated increases energy improves movement,
recovery and agility; improving overall physical performance. The water
helps maintain blood pressure during exercise so your heart doesn’t work
harder to maintain normal blood pressure. "Good hydration also helps
remove waste from muscles, while replacing the water that is lost through
sweat,” she confirms.

2) Fuel your body right

The best food to eat before working out is a protein and carbohydrate-rich
snack. Adequate proteins help to reduce muscle soreness and promote repair,
which is key. Pros suggest staying away from high-fat foods because they
take a long time to digest, and if you workout straight after eating them, your
body is competing with itself for blood supply.

3) Always warm-up
Firing the right muscles is what makes your workout effective, therefore it is
extremely essential to spend at least ten to fifteen minutes warming up.
“Warming up is a way of preparing your body for exercise. Low-intensity
warm-ups gradually increase heart rate and circulation so you are better
prepared to handle higher intensity exercise,” states Master. As your body
temperature increases, you’ll loosen your joints and increase blood flow to
your muscles.

4) Use a foam roller

This lightweight cylindrical tube of compressed foam comes highly
recommended by fitness experts for increasing flexibility, stamina and easing
sore muscles. “Spend time foam rolling, mobilising and stretching your
muscles before you go into any sort of exercise to ensure you aren’t
compromising on form or range of motion,” advises Master. This simple
equipment comes in hand to smooth out and lubricate the fascia, which is the
connective tissue between the joints and muscles.

5) Add massages into your schedule

A massage doesn't just feel good but works at a deeper level to improve
blood flow, decrease inflammation and help muscles recover after intense
exercise. According to Bengaluru-based yoga teacher Pragya Bhatt, body
massage is the often-neglected aspect of fitness, because if done regularly, it
can elevate your wellness game. It can treat and prevent delayed muscle onset
soreness (DOMS), decrease pain and improve recovery. According to
research, it is able to influence genes in your muscle cells to decrease
inflammation and increase the number of mitochondria too.

6) Log your progress

When you work out, employ the principle of progressive workload. The best
way to make sure you're doing that is by tracking and logging each session
and work on increasing your reps, sets or the time you took for each exercise.
Namrata Purohit, Mumbai-based pilates trainer, agrees: “Some ways to push
the body to increase endurance and stamina is to increase the repetitions and
intensity, or to reduce the rest or recovery times in between sets,” she shared
with Vogue India.

7) Use a tracking device

If you need a more specific way to judge your progress, wearable devices can
help a lot better. Heart rate monitors are motivating, because they provide a
visual cue that lets you know if you're pushing hard enough, which is great.

8) Switch things up
When you don't give yourself a break between workouts, the body is put into
a fight-or-flight response, which causes it to pump out cortisol, which is a
stress hormone that boosts fat storage and appetite. To prevent this, it is best
to alternate between workouts, like full-body strength training sessions or an
upper body-focused session to help your muscles recover.