The Secrets to a Better Workout

Real Simple just published a great article aimed at providing you with a better workout - no matter what kind of workout you’re doing. From walking to running to spinning and more, this informative article offers tips and tricks to help you get the most out of your exercise time.

Form is more important than you may realize when working out. In fact, poor posture is responsible for many of the aches and pains you feel during or after a workout. Proper breathing technique is another major factor that people often overlook when working out. Simple adjustments in the duration and intensity can also make a big difference.

Below is a summarized list of the points discussed in the article. For more detailed information, visit the original article.

Secrets for a Better Workout (according to type of workout):

1. Walking - When walking, there are two things that can make a big difference. One is the motion of your feet through each stride. Focus on striking first with the heel and rolling all the way through to the balls of your feet before pushing off. Involving your whole foot will involve more of your leg muscles in the movement. Another thing you can do to burn more calories is to pump your arms. Punch out and back, not across, for the best workout. You can carry weights and use ankle weights to add resistance. The article also suggests walking backward to challenge your quadriceps.

2. Running - If you’re a runner, Real Simple suggests taking longer strides to increase comfort and lessen aches and pains. Knee pain and other injuries often result from short strides. You should feel like you’re gliding, not pounding the pavement. Experiment with the right stride - you should be able to feel it when it’s perfect. Also, when running on a treadmill, always set it for a 1% incline to mimic outdoor conditions.

3. Weight Training - Every athlete should incorporate strength training into their workout schedule. When you do, make sure not to slouch as you do your exercises. Bad form, like slouching, can lead to strained muscles and a sore neck. Keep your abs tight, your belly button pulled towards your spine, your back straight and your shoulders back. Also remember to take it slow when lifting. You’ll get a better workout if you rely on your muscles to do the work and not the momentum created when you lift. The perfect recipe: slow up and even slower down. And don’t forget to breathe - inhale and exhale deeply upon movement.

4. Spinning - Instead of sitting up too high and hunching over the handlebars, lower your seat and sit back in the saddle to work more muscles in spin class. Get your glutes, hamstrings, and calves involved by sitting low and back. This will take the pressure off your knees and you won’t just be working your quads.

5. Stability Balls - Stability balls are a great challenge to add to any workout if you use them right. Be sure to utilize your core muscles to maintain balance while doing crunches, lifting weights, or any other workout you’d normally do on your back or sitting down. Your feet should be flat on the floor (but don’t use them to balance), your abs should be tight, and your chin should be in a neutral position. Don’t raise chin too high or you could strain your neck.

6. Stair Climber - The stair climbing machine is a great method of cross-training at the gym, but don’t make the mistake so many others do. Don’t hunch over while climbing - stand up straight for a more intense workout. It’s harder, but that just means it’s that much better for you.

7. Elliptical Trainer - Another great cross-training method at the gym, the elliptical trainer is easy on your joints if you use it correctly. Find the right balance of resistance (not too low and not too high) so that your movement is fluid and challenging, but not straining. Don’t forget to go in reverse for the same amount of time you glide forward to give all leg muscles an equal workout.

8. Swimming and Rowing - Swimmers would be wise to incorporate a wide range of strokes in each session to utilize all of the different muscle groups. Using just one stroke continuously will give you an uneven workout. Also, give yourself time to warm up during each session so you’ll last longer in the water before tiring. When rowing, be sure to use your legs as well as your arms and back. This cardiovascular machine is meant to train all three.

9. Tennis - Playing tennis is a great way to burn calories and have a lot of fun at the same time. When you’re on the court, be sure to stay on the balls of your feet and keep moving at all times. This will help you get a great workout and be a tougher opponent, too. Take short steps and be ready to move any which way. Also, keep your wrists strong - don’t bend them. Bending your wrist can cause injury.

For the best results with any workout program, alternate the type of exercises you do. If you’re a runner, be sure to walk, strength train, play tennis or swim, for example. Cross training is one of the most effective ways to keep your body in great shape because you’re keeping it on its toes.

Good luck and, most importantly, have fun! And, as always, if you’re looking for great savings on name-brand workout gear or running shoes, visit Sierra Trading Post for the best in the business.