Would you believe me if I told you that you can very easily improve the quality of your workouts without pushing harder, faster, and to breaking point?
These 3 simple tips will make sure that you get the most out of exercise:
Mind Muscle connection - By focusing on the muscle groups you are using during exercise, you can increase the number of muscle fibers supporting each movement. This is referred to as "attentional focus" or "Mind Muscle Connection". By thinking directly about the muscles, you are effectively using your brain to instruct the muscles to work harder. This means that without having to increase the resistance, you can get more out of each move by simply just thinking! Next time you do an exercise, see if you can focus on the muscles you are working to get maximum output for your workout.
Time under tension - When you carry out an exercise, you are creating tension on the muscles to generate a force, to encourage muscle growth and change. Usually, to progress a workout, you may choose to increase the weight or increase the number of reps. However, it is possible to increase the stress placed on the muscle by increasing the time the muscle is held under tension. Instead of speeding through the reps, you could count in your head to 4 seconds each time you lift or lower the weight.
Proper Form - Carrying out an exercise properly is the most important aspect of training. Not just because it helps reduce the risk of injury but because it helps you use the correct muscles in each movement. If you do a squat for example and your technique is poor, you may fail to sufficiently work the intended muscle groups such as the quads and glutes and spend time squatting for little to no gain whatsoever. You may even place unnecessary strain on the joints, risking pain and injury. Why not check out a how-to video and practice the exercise in a full-length mirror so you can check your placement and correct any potential poor alignment or posture?
These are just a few ways in which you can improve each workout. If you would like to learn more, why not try one of my live or on-demand workouts (completely free)?
I will provide teaching points and guidance to help you get the most out of each exercise. No running or jumping, just simple yet very effective movements.
Thank you so much for the Peaches and Pins upload. I was very mindful and focussed on my placements and concentrated on the muscles I was using. I find that if I hold in (squeeze in) my middle section ( tummy area) whilst exercising it seems to help with my balance. I feel stronger than ever thank you x