The last thing you may feel like doing after work is heading to the gym. It can be hard to stay motivated day in and day out when work takes so much out of you. Making sure your gym is located somewhere between your workplace and home makes it less likely that you will have to go out of your way to get there. Once you are there, you only need 45 minutes to make the most of it. Here are three time-saving tips to get more out of every session. These tried and true techniques will get you closer to your fitness goals in no time. It doesn’t matter if your goals are to increase muscle, lose fat and look trim, or maintain your fitness levels.
One way to increase your effort is to perform exercises back-to-back. This technique is known as a superset. A superset is when you finish one set of reps, for example, bench press, and you immediately go on to do another exercise, for example, leg extensions. This keeps the heart rate up and kicks your metabolism up a notch.
With supersets, you can choose two sets of exercises that complement each other or that make use of alternate muscles and body parts. For example, you can superset bench press with close grip push-ups so that you work your larger chest muscles and then your triceps in a superset. Or you could alternate the bench press with lunges or squats to work a completely different muscle group. Have a short rest and commence a new superset. Try to keep the breaks between supersets to a minimum, especially if you are alternating completely different body parts.
Holding a weight bar or dumbbell for thirty seconds at the start of a set also adds pressure to your muscles. This will rebuild them faster and larger during your downtime. There are a whole range of ways you can use time delays to increase your workout effectiveness.
Negative reps are when you slowly lower weights in a controlled style before then lifting them again. Bizarrely, it is the lowering of the weight where you are making the most gains. Try this with a simple dumbbell curl by lowering the weights to a count of five and then lifting them as fast as you can.
Compound movement exercises are essential to increasing the gains you get from your efforts. Avoid using only machines in your workout routines as most gym machines isolate muscle groups and work on specific areas. Ensure you have a few ideas for routines where your whole body is working with you: squats, push-ups, and bench presses are ideal in every workout routine and there are an infinite variation that you can use to maintain your interest.
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