Personal trainer giving advices to a sportive girl at the gym

Workout Tips

Don't overdue it

American athletic woman feeling exhausted after home workout.

Shorten your workouts. Exercising too much can cause extreme fatigue and put stress on joints despite the plentiful health benefits.

Note: With HIIT workouts, you can perform different exercises in the least amount of time. 

Use correct posture (Squats)

woman doing walking lunges

The rule of thumb to prevent injury is to keep your body centered while shifting your hips backward. If done right, you will get a good workout on your glutes as well as quads, inner thighs, calves, hamstrings, and core muscles.

Note: Don’t extend your knee too far out over your ankles.

Hydrate

Sporty young woman with a white towel around her neck drinking water after working out in the park

Drink plenty of water. Our bodies don’t adapt to water deficit, so the fluid lost must be replenished. If drinking water bores you, add a sugar-free to your water or shake. Try Tropical Pineapple Mango Drink Enhancer.

Stretch

Athletic man doing some warming exercises, isolated over a white background

Warm-up before any time of exercising. Do dynamic stretches. These are active movements while using a full range of motion. (Ex. arm circles, jumping jacks, lunges, squats, high knees)

Control movements

woman doing squat jumps

Slow and controlled movements allow you to concentrate more on your form and get the most out of your workouts. It also helps with balance and reduces your risk of injury.

Add Variety

Low-angle view of a woman, exercising alternative waves with battle ropes during high-intensity functional training workout at the gym

Everyone progresses differently. Switch up your workouts and increase the intensity as you develop, but only if you feel your body can handle it. Increasing the intensity does have benefits, but the risk of injury also increases. 

Note: If things don’t seem like it’s working and you’re increasing the intensity, and adding variety to your workouts, don’t give up. Everyone progresses differently. Also, make sure you change your eating habits. Eat small nutritious meals throughout the day.

Breathe

Group of senior people with closed eyes stretching arms outdoor. Happy mature people doing breathing exercise near pool. Yoga class with women and men doing breath exercise with outstretched arms. Balance and meditation concept.

Proper breathing can help with posture. Exhale on the most challenging part of the workout and inhale when you’re getting back to the starting point.

Your body needs oxygen to function, so you could pass out if you forget to breathe. Did you know by holding your breath, you’re performing the Valsalva Maneuver on yourself? This is when you blow air against a closed airway, which causes the pressure in your chest to rise. 

Think of it as pinching your nose shut with a closed mouth and being underwater trying to exhale. This can put an unhealthy strain on your heart or increase blood pressure.

Don't overload

woman doing chest press with trainer spotting her

Know when too much is too much. You don’t need a lot of weight to sculpt your body. 

When you begin to lose form or struggle to complete your final few repetitions, you’ll know the weight is too heavy. 

Don’t be embarrassed if you need to go lighter on the weights. Your actions may encourage others to do the same if they need to.

It’s better to be safe than sorry. Lifting too much weight can cause muscle and joint damage. This can lead to even more problems, such as injuries to your spine. 

MOTIVATION + DETERMINATION + HARDWORK = SUCCESS