Fitness, Health

3 Tips to improve your training

Most people go to the gym with the goal of achieving a more lean, fit and healthier body, however, we also do not want to do so much hard and strenuous work in order to get our rewards. While we have been told that there is no gain when there is no pain and that results come only after a great sacrifice, we can actually adjust some things in order to get the most out of your training. And because we live in a fast paced world where the hours in a day are almost always never enough, we always want to cheat the time, but never the quality of workout we do.

Gym Training

Here are 3 tips that may help you get the most of your training:

1.  Be conscious of your workout time and limit them to 30-40 minutes.Workout Time

A lot of people have the misconception that the more time they spend in the gym, the more results they get. Truth of the matter is, our body’s response to the exercises decreases after 30 to 40 minutes of gym time. Trick is to do higher intensity workout routines in a shorter period of time; this is a more effective way. The longer you stay working out in the gym, the lower the intensity of the workout you need to deliver because of course, naturally, your muscles also grow tired. Giving your body that higher intensity workout will push it to give the best it can, whilst achieving the best potential of the workout.

2. Supplement your body with pre workout shakes.

Your body needs protein supplements to aid in the muscle development as you workout. It is helpful to take a protein or carbohydrate shake before and after a workout to help provide your body with the amino acids it needs. A great pre workout supplements is c4, the c4 pre workout ingredients will energize you for the workout. After the workout, the shake stimulates muscle growth. These can be very helpful especially to those looking forward to developing specific muscle groups in their body. Have your nutritionist and trainer assess your profile, so you can find the best workout shake for you.

3. Do compound exercises.

ExerciseInstead of focusing on a specific exercise for a certain muscle group, which can actually take time, try incorporating other exercises on the routine that can target multiple muscle groups. You can maximize your time by doing this while delivering great benefits to your whole body. Just make sure you ask your trainer for assistance, especially if it is your first time doing such, to avoid muscle cramps or incorrect ways of doing the exercises.

Personalizing your own exercise routine in the gym is the best way to maximize your gym and workout time, whilst focusing on your own body needs. Remember that you are in competition with no one but yourself; the more you realize this, the more you get your focus on achieving YOUR goals and not compete with someone else’s. Maximizing your workout time will not only help you save minutes for your daily activities, it can also ensure proper workout and results when the time comes.






How to keep fit outside the ballet

Ballet dancing classBallet dancing is not an easy task. You need to work on your fitness, only then you can give the best performance. The positive part is that there are ways available to work on your fitness and change it for the better. Cross-training exercises and conditioning workouts can complement ballet dance training and can be useful for preventing injuries. Let us look at some of the best workouts that you can easily try out as a ballet dancer.

Best workouts for ballet dancers

The following workouts are a must try for any ballet dancer.

  • Woman doing Cardio trainingYou need cardiovascular endurance as a ballet dancer. If you lack in this area then dancing would truly become quite a difficult job. Start with low impact cardio training and do it about 2 to 3 days a week. The time duration for this type of workout should be about 30 minutes. This exercise would have a visible and positive impact on your health. Your overall cardiovascular health would improve drastically and your lung capacity would also improve.
  • Elastic resistance training is also of great help. It can help to tone and strengthen the muscles and can be useful in relieving the pain of a very chronic nature. You should practice your elastic resistance training with tubes and elastic fitness bands. You need to have strong feet as well. Thus you can try wrapping an elastic band around the toes of your foot. Try to flex the foot with the help of the resistance. Practice this about fifteen to twenty times and then switch your foot.
  • A ballet dancer should also focus on the fitness of the arms and the upper back. The best choice for you is to try out push-ups.
  • Woman doing Core muscles trainingYou would need strong core muscles for protecting your lower back. Try holding yourself in a push-up position for about thirty to ninety seconds. Your back should be straight and your muscles should be well contracted during this workout. You should also explore the quadruped workout. You would be surprised to know that if you are looking for core strengthening exercises then another perfect option for you is to try yoga.

Try out all these workouts suggested above and you would see that your fitness is improving at a great pace. This way you will be able to do more justice to your profession. Once your fitness gets better, then performing ballet would become more enjoyable and you would not have to worry about injuries.