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Let’s admit it: Working out can be really boring and monotonous. The same routine day after day, week after week will lead to plateaus and a drop in performance. Unless you want to plateau and see little improvement in your physical abilities, it’s important to mix things up from time to time. Our bodies respond better to variety – switching up the exercises we do from time to time not only gets our bodies used to new challenges but also helps us avoid hitting that pesky plateau we often get stuck at. A combination of fast and slow, strength-based and cardio-driven workouts is an excellent way to improve your performance in all areas of physical ability.
Working out is undoubtedly good for you, but mixing things up from time to time is essential if you want to see continuous results instead of stagnating at some point because your body has adapted to the same old routine. Here are 5 effective workout tips backed by scientific research that will help you get the most out of your next work out session!
Change up the time of day you exercise
The time of day you exercise can have a significant impact on your performance. For example, research suggests that exercising in the early morning hours, when your levels of cortisol (the hormone responsible for stress) are lower, can help you improve your short-term memory, problem solving ability and attention span. Conversely, working out in the evening hours can help you improve your performance by aiding your sleep cycles. The circadian rhythm of our bodies (which is triggered by light) dictates when different functions are performed in our bodies. For example, cortisol levels are highest in the morning to help us wake up: Working out then can help us improve our memory, attention span and problem solving ability.
Mix up your exercise type
The type of exercise you choose to do in a given workout can have a significant impact on your performance. For example, exercises such as push-ups and squats build muscles, while exercises such as running and cycling are considered cardio exercises that improve cardiovascular health. The best way to build muscle and improve your strength is by lifting weights. And the best way to improve your cardiovascular health is by doing cardio exercises. Switching between both of these types of exercises in a given workout session can help you achieve both of these goals.
A study published in the Journal of Strength and Conditioning Research suggests that performing a combination of strength and cardio exercises in a single workout session can help you burn more calories than performing either of these exercises alone. This is due to the excess post-exercise oxygen consumption (EPOC) that happens in your body after a workout session. EPOC occurs because your body is working more intensely to recover after a workout.
Add in a little cardio
Cardio exercises such as running, cycling and swimming help improve your cardiovascular health and aid in weight loss, and have also been shown to help prevent heart disease and diabetes. Frequent high-intensity cardio workouts have been shown to improve your insulin sensitivity – a good thing since over-exercising can do the opposite: Insulin sensitivity is a measure of how well your body responds to insulin, which helps your body process blood glucose. But if you’re trying to build muscle or improve your strength and performance in other ways, cardio exercises aren’t the best way to go about it. Studies show that performing high-intensity exercises such as sprints can reduce the amount of testosterone and growth hormone you produce. Hence, it’s best to do cardio exercises separately from your strength-based exercises, ideally first thing in the morning.
Try new types of exercises
The type of exercises you choose to do in a given workout can have a significant impact on your performance. For example, exercises such as squats and deadlifts are considered strength-based exercises that help build muscles, while exercises such as yoga and pilates are considered flexibility-based exercises that promote better overall health and wellness. The best way to build muscles and improve your strength is by lifting weights.
And the best way to improve your overall health is by doing flexibility-based exercises. Exercises such as yoga and pilates help promote better flexibility and increase your overall health and wellness. Switching between both types of exercises in a given workout session can help you achieve both of these goals.
Don’t forget to stretch
Stretching is an essential part of any exercise routine: It helps build flexibility, aids in recovery and prevents injury. Stretching for about 15 minutes before and after your exercise routine can help you improve your performance as well as reduce the risk of injury. A study published in the Journal of Strength and Conditioning Research suggests that mixing up your exercise routine with both strength-based and flexibility-based exercises along with post-exercise stretching can help you burn more calories than doing either of these exercises alone. A separate study published in the Journal of Sports Science and Medicine suggests that doing both strength-based and flexibility-based exercises along with post-exercise stretching can help you build muscle and improve your strength faster.
Bottom line
Exercise is undoubtedly essential if you want to lead a healthy lifestyle. However, the way in which you exercise can have a significant impact on your performance. Sticking to the same old routine day after day, week after week will only get you so far. Scientific research suggests that it’s best to mix things up by changing the type of exercises you do, the time of day you exercise and even the order in which you perform your exercises. Staying fit and healthy doesn’t have to be boring and monotonous! With the right approach, you can enjoy physical activities while also seeing continuous results.
