How can I increase the duration of my workout?

We all try to get the most out of training, try unusual new exercises, spend hours doing something in the hall, although I want to do something completely different. How can I prolong the effect of the efforts made in the gym? How to get rid of the plateau and not lose interest in the sport?

To do this, prolong the duration of the effect of burning calories - after the training was completed, the combustion can last up to three days. Here are tips from professionals who will help you to feel the useful effect of exercises longer and change your figure faster.

Interval training

High-intensity interval training is currently the most popular of all. The reason for their effectiveness is that short bursts of activity allow you to leave your comfort zone and engage in a level of intensity that could not be sustained for a long time.

Such exercises cause increased oxygen consumption even after exercise, due to which the body continues to burn calories effectively. If you do not force yourself to engage in the limit of opportunities, you do not get the desired effect. You can follow your pulse to know that you raise it to a high enough level, which means that you burn the maximum number of calories. This works very effectively, and it's no surprise that such activities have become so popular.

Lift weights

Some women are afraid of strength training, because they do not want to acquire pronounced muscles. Nevertheless, it is worth remembering that this kind of exercise is ideal for getting the effect of burning calories not only during training.

Classes with weights increase muscle mass, helping to look more slim and fit. Use different types of exercises so that the body does not adapt. It is worth using different types of weights, straining the muscles throughout the body. If you work on one group of muscles, and then go on to another, your body works very intensively and restores itself longer. Remember this when planning your training program.

Eat right

What you do in training is of great importance. Nevertheless, much more means your diet: you can not neutralize the poor nutrition of sports. If you think that you can eat harmful food, and then strain in the gym and see the result, you are mistaken. You need a balanced diet with a normal combination of nutrients, fats, proteins and carbohydrates. Do not try to write harmful food into your plan. If you have a developed metabolism, it will be easier for you to eat more, in addition, sweets will be absorbed for the development of muscles, and not for the accumulation of fat. This will allow you to limit yourself less, getting impressive results.

Drink more water

It does not matter what your level of athletic training is and what goals you set for yourself, you should drink more water in any case. Try to keep an eye on this throughout the day, not just in the gym. If the training is over, it does not mean that you no longer need water and electrolytes. Water has many advantages. If you drink enough, you help the liver digest fats, increase energy levels and recover faster. Alcohol should be drunk less. If you drink alcohol, the body stops burning fat. Therefore, if you are trying to get yourself in shape, it's best to give up alcoholic drinks for a while.

Restore with food

Recovery after training is as important as training itself. Food plays a big role in this process. Protein cocktails are very popular now, but it's worth keeping away from them if they contain sugar. If you want to quickly recover, saturate the body with the right nutrients: a protein for muscle regeneration and carbohydrates to replenish glycogen stores. Your body can not become stronger by itself, it needs the fuel that you consume after training. If you eat right, you get the most impressive result. Always plan what you eat after your workout to make up for your energy reserves.

Have a good rest

Another important part of the recovery, which some do not think about, is rest. It is important not to train every day, because this increases the risk of injury or muscle damage. Rest is necessary if you want to acquire muscle. Your body is restored, and muscles grow just when you are resting. It does not benefit exclusively from training. It becomes stronger during the rest. Do not think that regular classes will give you a more impressive result, it is not. Try to at least one day a week not to go in for sports, so that your body can regain strength and gain energy for further work.

Get enough sleep

It's important not just to rest, but also to ensure that you get enough sleep. This will help you prevent injuries, joint and muscle pain. You need at least seven and a half hours of sleep to recover correctly. If you sleep less to exercise more, you can prevent progress in the future. Do not give up sleep, only so you can maintain metabolism. In addition, this is of great importance for health in general.

Be active

It is important to arrange days of rest, but the activity should be high in general, then your level of preparation will not suffer. You can just walk, move more - any movement that is not a training, also supports the metabolism at a high level. Choose what you like, and regularly do it - even if it's a walk with a dog, it's important for a good result.

Stretch out, visit a hot shower

Stretching after training helps to avoid injuries and pain in the muscles. In addition, it allows you to keep the muscles in good condition for the next workout. Most likely, you will still feel discomfort in the body - you will help hot shower. If joints hurt, it is better, on the contrary, to lie down in an ice bath to reduce inflammatory processes. If you do not know what is best for you, you can visit the sauna - it also helps to fight with pain and inflammation. You can also try a contrast shower, which relaxes the muscles and tones the skin.

Combine different workouts

It is important to act consistently. For example, during intensive interval training, the heart rate should be fast. During weight training, the weight of shells should gradually increase. Nevertheless, if you are on a plateau, try to use different workouts, make them shorter, change your schedule, try something new. So you increase the burning of energy and accelerate progress.

Make every effort

To achieve your fitness goal and lead a healthy lifestyle, you need to try and lay out completely both in the gym and beyond. Take serious lessons, respect your body and listen to it, let the muscles rest and recover. You should remember that training is not an easy task. They require work in everyday life. You need to follow both food and rest. Only then the result will be obvious and will please you.