Make Your Workouts Work Better for You!

Whether it’s opening the day or closing the day, a great workout makes you feel better! Here are a few points to help you get the most out of your workouts.

  1. Set Achievable Goals. Long-term goals are important – but when I am teaching cycle class you won’t hear me say, “okay, just 20 more minutes sprinting”.What you will hear is “just 30 more seconds, almost there, 10 more…”. Eventually, we will do MORE thank 20 minutes of sprints – and burned 800 calories. String together a series of completed short term goals and you have met your long-term objective.

  2. Riding Uphill Pays Off. If you didn’t know this already, a 1% increase in tension causes you to output 4% more energy than riding on level ground. By increasing the intensity and adding a little more of a challenge to your cardio workout, you build more endurance and burn calories faster. What I am getting at is this: by extending yourself just a little more you can get more and quicker results.

  3. The Extra Rep Matters. Building muscle is essentially the process of stretching and gently breaking muscle fibers (soreness) so they can heal and grow stronger. Why is this important? It’s important because it means that the hardest repetitions (the ones you can barely do – or only do with help); the reps you do when you’re the most tired, are the ones most important to your workout. Arnold Schwarzenegger once said,”The last three or four reps is what makes the muscle grow. This area of pain divides the champion from someone else who is not a champion.” But I'd like to add...know the difference between going for 1 more rep and risking injury. In other words, working beyond your perceived limitations is the difference between stagnation and progress and ultimately success. 

  4. Don’t Train Like The Athlete You Are, Train Like The Athlete You Want To Be. Don’t Don’t let fear keep you from trying something you’re not comfortable with or feel you’re not good at and run from excuses like the plague. If you think you’re not a fast runner, run as fast as you can; if you can’t do standing sprints, stand and sprint the best you can.Don’t slack off because you think “you aren’t good at it.” Don’t train like a non-athlete – train like the athlete you want to be because it’s in you, and watch yourself improve dramatically.

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