The training, nutrition and lifestyle strategies to keep you at your peak performance for every workout.
There are a hundred ways to reach the same destination, but how do you maximize your workouts, week after week, session after session? Over time, your workout motivation and intensity can suffer if you’re not in tune with what your body needs to progress. To successfully keep your training on the up and up, there’s a number of factors to keep into consideration including your training, diet and lifestyle.
Optimize Your Nutrition
Drinking enough water will not only improve your energy, but water is necessary to keep the cartilage of your joints hydrated. If they’re not you’ll increase inflammation, which can lead to arthritis. Not to mention joint pain will keep you from performing at your best.
2. Supplement with caffeine
Caffeine can have significant mental and physical effects on a person. In one study by The Journal of Sports Medicine and Physical Fitness caffeine showed improvement in sprinter’s speed. Additionally, The Journal Of Strength and Conditioning Researchfound that caffeine ingestion enhances short-term performance and may favorably change the mood state response to exercise compared to a placebo. Caffeine supplements can affect people differently, but is safe and can add an edge to your workout if you respond favorably. However, to avoid possible dependency, cycle yourself on and off the supplements every couple weeks.muscle recovery and keep you fresh for the next day of training.
Warm Up Properly
Nobody really likes to “warm up.” However, a good warm-up will keep you healthy and prepare you for intense activity. There’s a number of important factors in developing a sound warm-up. Focusing on the following three areas will have the greatest impact in improving your health and performance.
4. Work on your soft tissue restrictions
In order for you to improve movement quality it’s crucial that you take the time to perform self-massage (myofascial release) before your training session. In doing so, the mobility drills and weight-bearing exercises have a better chance of changing the orientation of your tissue which will improve your posture and movement quality. You can work with a foam roller, PVC pipe, lacrosse/tennis ball, and/or massage stick for 5-10 minutes throughout the entire body.
5. Work on the mobility in the ankles, hips and upper back/shoulders
A solid warm-up should do more than just raise your core temperature, it’s the opportune time to work on any movement issues you have. Most common issues seen by trainers are at the ankle, hip, upper back and shoulder joints, and without proper mobility in these areas you’ll not be able to move in the desired range of motion. Make sure your warm-up includes mobility drills for each of these areas. Adequate mobility not only keeps you healthy but helps you to move more efficiently. When you move efficiently, you will create more power and move more weight. Not to mention stay pain free.
For other ways to crush your workouts, go to mensfitness.com