Every guy loves to hit the gym and always looks forward to opt for a grueling fitness regime that can eventually help get him into superhero shape of Man of Steel. Whether one is after six-pack abs, a lean and fit body like Bruce Lee or wants to become the world's best body builder like Arnold Schwarzenegger, the underlying motto behind the workouts will always be staying fit and healthy.
No matter what goal you have in mind this year, we have sifted through a number of best workouts and narrowed the list to the 12 of the most productive and time-tested tips for a better gym workout to help you to improve your strength, muscle growth, endurance, health and style.
We all know how important it is to fit some exercise into a busy working week. But now it appears that the time you choose for a strenuous workout is certainly very crucial in determining its effectiveness. Health experts say that those who go to the gym - or for a jog – before or after work are likely to attain a higher level of fitness than those who exercise at some other time.
However, the most important thing is to choose a time of day you can stick with, so that exercise becomes a habit.
You should do your work-outs thrice a week so that your muscles get the relaxation which is a must so that you can strengthen them again. A particular sequence of exercises needs to be performed at the gym.
Do not fast and do not exercise on an empty stomach as the sustained effort can cause blood sugar to fall rapidly and lead to nausea, dizziness and fainting. You should eat a fruit like an apple or banana or any carbohydrate-rich food like a cereal, so that it does not deplete you of your energy
Do warm up exercises which prevent stiffness of the muscles, prevent post exercises pain and soreness and will prepare your heart and lungs for that extra effort.
Going to the gym and swimming are both good, but in the gym one can also do weight bearing exercises. Know your limit before you start.
Take it slow and exercise at a comfortable pace. You should be able to carry on a conversation comfortably while exercising.
Simply work within your limits. Just do not overstretch yourself when fatigue sets in. Beginners should do a high resistance-low volume work out, that too under the supervision of a trainer/instructor. You can combine this with aerobic activity where you train yourself at roughly 60-80% of your heart rate.
Start with 500 grams weight since you are a beginner. When you can do 12-15 reps comfortably, and then increase the weights. Lift at a speed that you can control. On an average, each rep should last for 4 seconds: 2 for lifting and 2 for bringing it back.
Take small sips of water during exercise.
Large muscles of the back, thighs and legs should be exercised first as they fatigue fast. The smaller muscles like the biceps and triceps should be exercised later.
Cool off exercises are a must since your body needs time to get back to resting stage. Breathe deeply during cool-off stage. Take a warm shower rather than a very hot or cold one.
Be alert to any warning signs of sore muscles or any injury of the back or knees. Stop immediately.
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