10 ways to exercises for better results

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easy way to exercise For better results, try it, you’ll look great.

Simple exercises to get slim and fit and get results. What to do? We have the answer by 10 ways to help make your exercise more effective.

1. Lift less but get more

An article in the Journal of Applied Physiology shows that light weight lifting (3 sets of 25 reps) can build muscle just like heavy weight lifting. (8-12 reps per set) Gunnar Peterson, a trainer at Beverly Hills, says The key lies in muscle weakness. “Lift until you can’t lift anymore, that’s enough.

2. Slim Yoga

If you’re looking for a slimming routine Plus, it makes me feel good. Let me tell you that yoga can help you. Recent research has shown that people who practice yoga three times a week have higher levels of GABA. which is an important neurotransmitter That helps control emotions to be normal than those who walk using the same energy for the same amount of time. If you are a beginner yoga practitioner We recommend trying an app like Janet Stone that you can easily follow. สมัคร ufabet

3. Reward yourself

Research from the University of California, San Diego found that epicatechin substances. which is an antioxidant in dark chocolate Helps increase muscle strength, said Francisco Villarreal, author of the study and professor of pharmacy at the university. It’s recommended to eat 5 grams of dark chocolate daily, or the size of a stamp, otherwise its muscle-building efficacy may not be fully reflected, he said.

4. Run less

European studies show that Intermittent exercise It helps runners spend less time running. Including taking time to practice other types less as well Gunnar recommends running for 15 minutes, broken down into the following intervals: 10 seconds of high-speed running, followed by 20 seconds of moderate speed, followed by 30 seconds of slow tempo. Repeat for 5 minutes, then stop. Rest 2 minutes before starting again.

5. Add a playlist

Be meticulous in choosing a few songs before going to the gym. Because research results show that Listening to music with a fast tempo of about 125-140 beats per minute (BPM) will help motivate you to exercise more. Check out this cool website like Runningplaylist.net which compiles a list of more than 100 songs from pop to alternative This guarantees that the BPM level of each song will make you want to get up and run for sure.

6. Increase Stimulation

Mary Spano, Atlanta-based diet and wellness consultant It is recommended to schedule your coffee break an hour before exercising. “Not only will you feel more powerful, But the caffeine in coffee also improves performance,” she says. It also helps to encourage motivation as well. The results of the study revealed that young men who get enough caffeine can exercise and were more eager to return to exercise than non-caffeinated people.

7. Ginger can help.

If you’ve been thinking about taking a serious fitness class. I don’t want to be sore all over my body the next morning. Try eating ginger Because research has shown that eating 2 grams of ginger (or dried ginger As in the picture, about 1 piece) before and after exercising for 2-3 days can reduce the risk of muscle soreness from exercising.

8. Chewing to gain muscle

Try replacing the protein bars you eat before your workout with a post-workout reward. Because eating at least 25 grams of protein no later than an hour after resistance exercise. It can help build biceps muscles. With the secretion of amino acids that build muscle tissue. In addition to protein bars Foods such as eggs, soybeans and whey are other options that are rich in complete protein that your body needs.

9. Track progress

Journaling is a way to help you get the most out of your workouts, says Geraldine Coopersmith of the Equinox Fitness Training Institute. Why? of food eaten less than it actually is At the same time, I think that exercising a little can burn all the energy.” Jeralyn recommends taking notes regularly or using an app like Lose it! or the Fitday.com website, or rely on helpers like the Nike+ Fuelband, which helps record the duration and intensity of your workouts. so you can achieve your daily fitness goals

10. Change the atmosphere

Research by British analysts. It has been shown that exercising outdoors can help reduce your urge to exercise. Because the atmosphere in the fitness center may cause many people to feel stressed. While outdoor activities leave you feeling refreshed, energized and wanting to come back the next day.