Looking for ways to boost workout performance, endurance, or strength? Then keep reading.
Lately when I’ve been exercising, I’ve been feeling a little sluggish. It may just be the weather change, or the need to change things up a bit, but for whatever reason I’m just not feeling it these last couple of weeks. So I started to look at my own habits, and do a little research. What I came up with is this list of 20 ways to boost workout performance, and now I am sharing them with you.
Are you ready?
20 Ways to Boost Workout Performance
Drink plenty of water.
This is a big one for me. I’m learning that my body requires more hydration to sustain energy than I thought it did. Water lubricates your muscles and joints, helping to prevent fatigue and stiffness, as well as boost workout performance. Water is also what transports oxygen and glucose throughout the body, giving you the energy you need to sustain a workout. For those reasons and more, dehydration is a surefire energy zapper so it’s vitally important to drink lots of water.
Nope, not weighing as in on a scale. (Whew!) Add more weight resistance to your workouts. Studies show that people who lift a heavier weight for just 8 reps burn up to twice as many calories as people who lifti lighter weights for 15 reps.
Hit the circuit.
There’s a reason why circuit training has been come so incredibly popular. Moving from one exercise to the next without pause is a terrific time-efficient, cardio-focused, core-strengthening workout. The good news is that you don’t have to join in a class at the gym for a circuit workout. You can set one up at home, too. Experts suggest doing at least one exercise that targets each muscle group, and giving each muscle group enough time to recover while the next group is being used.
Find a workout partner or group.
Boost workout performance by working out with a friend. It’s more fun and more motivating than working out alone. If you don’t have a workout buddy close by, small group classes are popping up all over the country.
Almost every fitness app on your mobile device has the capability to share your goals and/or results via online connections and social media. Studies show that social support is effective in getting people to be more physically active, and people who share their health and fitness goals are more likely to achieve those goals.
Listen to up tempo music.
Listening to up tempo music can increased one’s speed and productivity. Subjects worked harder while they enjoyed listening to faster music.
Exercises that require the use of balance will stimulate your core muscles. Therefore, they can be more effective than the same exercise done in a stable position. So consider doing the same set while standing on a wobble board,BOSU balance trainer, or sitting on a stability ball.
Bodyweight exercises and free weight exercises can be more effective for both strengthening and calorie-burning than using machines, largely because these exercises engage the core for balance.
Watch your calcium.
Calcium is vital for optimal muscular contractions, so a lack of calcium can throw off your workout.
Watch the clock. Or don’t.
If you are working out in a gym, you may spend just a little too much time around the water cooler. Instead, finish up your workout first and then go chat with your friends. Shorter, more intense workouts are not only efficient, they tend to be the most effective too. On the other hand, sometimes when we are bored with a workout, we find ourselves staring at the clock a little too often. First of all, put the phone away so you aren’t checking the time as often. Then change things up. Take a new class, try a new routine, or get outside to break up the monotony.
Having gained substantial popularity in recent years, practicing yoga can improve your overall physical fitness, strength, and flexibility. Yoga may help to improve balance and range of motion too. Better balance, flexibility and range of motion may result in a reduction of sports related injuries from practicing yoga. I absolutely LOVE the Yoga Warrior 365 series from Rudy Mattia.
You’ll smell great and perform better! Studies show that peppermint essential oil can improve exercise performance, via better respiratory function, systolic blood pressure, and heart rate. Note that there may be slight differences in effectiveness based on taking the peppermint orally versus inhaling it.
Take an alkalizer.
When the blood is less acidic, it can help to delay the onset of fatigue. Studies have shown that workouts are more effective after taking sodium bicarbonate, such as baking soda or Alka Seltzer tablets. Not sure whether your blood is acidic? You can get test strips online or at your local pharmacy.
Drink coffee. Or tea.
Caffeine intake improves performance during short-term exercise, by boosting the athlete to train at a greater power output or to train longer. Caffeine has also been shown to increase speed and power output in simulated race conditions. Another reason to have that morning cup of coffee isn’t so bad, right?
Eat dark fruits and nuts.
They contain resveratrol, a compound which may enhance exercise training and performance in high doses. A recent study shows that resveratrol may improve physical performance, heart function and muscle strength in lab models.
Take iron supplements.
Women who take iron supplements are known to have a substantial improvement in their exercise performance in terms of both exertion and efficiency. They are also able to perform optimally while at a lower heart rate.
Drink green tea.
It really is the bomb, isn’t it? Green tea’s superpowers include improving effectiveness of a workout. Endurance exercisers showed improved performance of up to 24% with the use of green tea extract supplements.
Get your vitamin B.
The B-vitamins include thiamin, riboflavin, vitamin B-6, B-12 and folate. They are necessary for converting proteins and sugars into energy, and are used during cell production and repair. Active people who are deficient in B-vitamins may have more difficulty during high intensity exercise, or a decreased ability to repair and build muscle.
Get enough rest.
Now this is a tip I can get behind! Because we are all so busy these days, it seems that sleep has become more of a commodity than a necessity. Getting enough sleep is vital for having enough energy. It’s as simple as that. So you’re your Zzzzz’s, okay? Likewise, take rest days. Your body needs a break now and again. Giving it that break it needs may just make your next workout a better one.
If you aren’t enjoying the workout, you aren’t going to want to continue. If you aren’t feeling some sort of satisfaction, results, or positive benefits from your current workout, it’s time to try something new. No matter how much rest, how many vitamins, or how much water you are drinking if you aren’t having fun.
How are you boosting your workout?
Say Goodbye to Toxins With These Detox Juice Cleanse Tips
Got 15 Minutes? Then Try the Metabolic Aftershock Workout!
The Undeniable Health Benefits of Beets and Beet Juice
Why EVERYONE Should Take a Probiotic
Do We Really Need Sports Drinks to Replenish Electrolytes in the Body?
9 Natural Ways to Prevent or Get Rid of Sore Muscles
The Massage Oil that Helped Me Walk 60 Miles in 3 Days
Essential Oils for Endurance Athletes
10 Marathon Training Tips from a Running Coach
7 of the Best Books for Young Athletes
How to Reach Your Family Health & Fitness Goals
The 5 Foods to Eat Before a Workout & After a Workout
How Salt Therapy can Detox the Body and Clear the Mind
Disclosure: Affiliate links included.