How to Ramp up Your Fitness Regime for More Effective Results

By: Vasundhara Jalan

A fitness regime refers to a set of rules people tend to follow when it comes to staying healthy. It undoubtedly includes exercise or strength training but is not limited to that. Other related factors also enter the picture, boosting the effectiveness of a workout routine. 

There are plenty of benefits associated with a good fitness regime, the most sought-after of which is weight loss. Did you know that 83% of Americans find their current weight to be unsatisfactory? 81% believe that shedding off excess pounds would help them reduce household expenses. 

Is your fitness regime delivering effective results? If not, consider ramping it up with the three tips discussed in this article. 

 

Focus on Intensity, Not Just the Duration 

A lot of fitness enthusiasts devote all their attention to prolonging their workout time. That sounds ambitious but may prove to be counterproductive. When you exercise with a higher intensity, a greater amount of epinephrine is released. 

Also known as adrenaline, this hormone is central to the body’s fight-or-flight response. It will lead to an increased consumption of fat as energy. This means you will experience enhanced caloric burn, improved muscle strength, and a faster metabolism. 

However, keep in mind that increasing workout intensity willy-nilly is not a good idea. The following considerations are important –

• Plan your sessions well in advance so you can stick to your fitness goals. 
• Have a grounded view of what you can achieve by staying in tune with your body. 
• Increase workout intensity progressively, starting with moderate-level exercises. This will help you prevent injuries and burnout. 
• Focus on maintaining a proper form, especially as you increase the intensity. 
• Train yourself to understand your body’s signals and rest when needed. 
• Always warm up before a high-intensity workout session and cool down after. 
• In case you’re new to working out or have some underlying health condition, consult with a certified personal trainer before establishing a fitness regime.

The American Heart Association shares that adults need at least 150 minutes of moderate aerobic activity each week. Alternatively, 75 minutes of high-intensity aerobic activity will suffice. To that, add a high-intensity muscle training exercise twice a week. In any case, the intensity should be increased gradually. 

 

Use Fitness Trackers (But With Healthy Boundaries)

Even if you have a fitness routine in place, it won’t do much good if you fail to track your progress. Did you aim to lose weight? Perhaps your goal was to build muscle strength? Whatever the case, it’s important to monitor your progress using a smart device. 

Fitness trackers are wearable tech tools designed to monitor physical activities and receive data on fitness progress. This device can help you become more intentional about your workout duration and intensity. By seeing the amount of calories you burn each day, you’ll get better insights into true caloric consumption and deficit. 

The personalized goal-setting and progress-tracking capabilities of such trackers will help you stay motivated. However, use them with healthy boundaries. Recently, studies have discovered that high-end smartwatches/fitness trackers have harmful chemicals like per- and polyfluoroalkyl substances or PFAS. 

There is currently a PFAS lawsuit in the Federal courts against the chemical manufacturers due to injuries like cancer.

TorHoerman Law shares the risks associated with PFAS exposure, which include cancer, ulcerative colitis, thyroid disease, and compromised immune response. To stay safe against PFAS used in fitness trackers, do not wear them for prolonged periods. 

It’s best to use them mainly during a run in the woods or exercising. After an extended wear, remove the device for at least an hour or two. Taking regular breaks will have at least three  benefits –

• You will reduce your risk of PFAS exposure and side effects. 
• You will stay safe from any psychological pressures to meet certain goals. 
• You will be able to track your fitness progress whilst maintaining healthy boundaries. 

 

Prioritize Nutrition and Recovery 

While exercise strengthens muscles, it depletes your energy reserves and strains the body. At least initially, you might experience pain, discomfort, and tissue damage as you progress in your workout. 

You cannot maintain an effective workout routine without prioritizing nutrition and recovery. The former will help replenish your energy reserves, whereas the latter promotes much-needed muscle repair and growth. 

The Mayo Clinic discusses several ways in which eating and exercising can walk hand in hand. Let’s look at what a nutritional diet would mean for an effective fitness regime –

• Eat a healthy breakfast, at least an hour before your workout session. Good choices include whole-grain bread or cereal, fresh fruit juice, yogurt, or low-fat milk. 
• Be watchful of the portion sizes. Consume a large meal three to four hours before exercising. Even small portions or snacks must be eaten at least an hour before the workout. 
• If your workout session is about to be longer than 60 minutes, have a carbohydrate-rich snack in the middle. Good choices include a protein bar, a fruit smoothie, a peanut butter sandwich, or a whole-grain bagel/crackers. 
• After a workout session, eat a carb and protein-rich meal within two hours. You can choose among low-fat pretzels, green smoothies, whole-grain bread sandwiches, or yogurt with fruits and nuts. 
• Do not let yourself get dehydrated; drink fluids periodically. Start with two to three cups of water a few hours before your exercise. Then, consume up to one cup of water every 15-20 minutes during your workout. Also, end it with two to three cups of water after the session is over. 

Having a sports drink is also an option, but water is considered to be the best way to replenish lost fluids. As for the recovery part, prevention is always better than cure. In other words, do not wait until your muscles are too strained or injured. 

If discomfort sets in, take a break from your regular workout routine. Meanwhile, use passive recovery techniques like stretching, massaging, and foam rolling. Maintain a healthy diet and prioritize sleep (at least seven to nine hours) for faster recovery. 

We hope you will incorporate the tips we have discussed in this article to ramp up your fitness regime. They will help you make continued progress, reduce the risk of injury, and help your body adapt for greater endurance and gains.