How To Work Out Longer
Many people are making the wise and praiseworthy decision to get into better shape. Whether this is for better health, enhanced athletic performance, or both, a key consideration for individuals is getting the most out of each and every workout session. While some people make much out of short workouts, when it comes to getting into great shape there are no shortcuts. This is where putting in extra time during a workout can deliver some big returns.
That being said, this process needs to be approached in a scientific manner in order to guarantee the best results. This article will present readers with 5 important tips that will help those who apply them to extend their workouts-and their fitness-to new heights.
One of the main goals of any workout program or regimen is to build lean muscle, strengthen connective tissues, and to improve cardiovascular fitness. As such, the body will need access to adequate quantities of the right nutrients in order to make this happen. As a matter of fact, those who perform intense workouts and fail to take their nutritional intake into account run a strong risk of injuring themselves, thus making all of their hard work for naught. When individuals are seeking to extend their workouts for additional gains, this principle becomes even more important to pay attention to.
So, what are some of the foods that are vital for long term muscular growth and fitness, as well as extended workouts?
- Complex carbohydrates. Unlike simple carbs like candy, complex carbs such as potatoes or rolled oats are broken down by the body slowly over time, providing longer term energy that will go a long way towards enabling individuals to extend their workout periods.
- Quick absorbing proteins. Protein from sources such as whey contains branched chain amino acids (BCAA). Researchers from Texas A&M report that by making sure to ingest BCAA’s a couple of hours prior to a workout, a metabolic process called gluconeogenesis is enabled. During gluconeogenesis, the body breaks down the amino acids in the whey protein into sugars that can be used for energy, boosting power and extending workout sessions.
Once basic nutrition has been taken care of, the next step is the process will be to take advantage of some of the advanced nutritional supplements that modern science has made available. A daily multivitamin is a good place to start, but according to the University of Connecticut Sports Medicine Center workout specific products such as creatine monohydrate can work wonders as well. This is because the body makes use of creatine phosphates to produce power during very intense workouts such as strength training. Using as little a 2-5 grams on a daily basis will boost intensity and extend workouts as well.
Pre-workout supplements also exist. These are specific products designed to give you an energy boost and increased blood flow.
Many people believe that stretching is something that should be done after a workout to relax the muscles. While post workout stretching has its benefits, according to researchers at the Massachusetts Institute of Technology stretching properly prior to intense workouts enables the body to not only develop greater resistance to injury, but also gives individuals the ability to exert more energy over a longer period of time.
4. Mental Toughness Exercises
Mental toughness can be defined in many ways, but when it comes to workouts it can be described as a refusal to give up when the going gets tough. Just like any muscle, individuals can actually work on and increase the amount of mental toughness that they can bring to bear in any given situation. According to Scientific Brains, by working on visualization, goal setting, arousal control, and positive self talk, just about anyone can develop the same type of mental toughness exhibited by Navy Seals. Talk about extending workouts!
5. Proper Recovery Between Sets
Some people swear by using super sets-or minimizing the time between reps-as a training method. While this may have its place in some situations, in many cases taking a couple of minutes between reps during intense workouts will allow the body to recover enough energy to put out the maximum amount of effort during the next set of repetitions. This not only allows individuals to do more work overall, but it also allows them to go longer.
As can be seen, maximizing workouts involves some serious science. That said, those that apply the advice in this article will without a doubt develop the ability to extend their workouts farther than they ever believed to be possible.