Exercise faster, smarter, and more comfortably with this round up of tips

Feel Good About Being a Lightweight

 

Grab that three pound weight—it’ll still help you build muscle. Using light weights for more repetitions, until muscles are fatigued, promotes the same muscle building response as lifting heavy weights for a few repetitions. So if you’re nursing an injury—or would just rather workout from the comfort of home instead of an intimidating weight room—get going with those small weights, resistance bands, and exercises using body weight.




Carry a Water Bottle     

 

When the weather outside is hot, carry a water bottle outside for your walk, run, or workout. This will help less fatigue and could exercise for longer periods of time in warm conditions.




Drink a Cup of Coffee     

 

Have a cup of joe before or a caffeinated drink before a weight lifting session were able to do more before they were exhausted—and left looking forward to their next workout.




Load Up a New Playlist

 

Music has some kind of privileged access to the motor system, when you are perceiving very rhythmic sounds, particularly those that are used in music, these sounds engage the areas in networks of the brain that allow us to move and in particular synchronize different muscle groups.

So music is a magic workout motivator, but it’s not always a top priority to add new songs to your repertoire.




Make Friends with a Foam Roller

 

Stop muscle knots in their tracks—without a visit to a massage therapist. Unlike tight muscles, knots can’t be stretched out, and can often lead to tears and muscle imbalances. But a foam roller can treat and prevent knots at home, using the power of your own body weight. Simply lay with the specific body part on the log (you can use it for everything from quads and hamstrings to calves, IT bands, glutes, and back) and roll until you reach a tender spot. Move back and forth on the area for a few moments; repeat daily.




Hydrate All Day Long   

You know it’s good to drink water during and after your workout—but the biggest benefit may come from the H20 you drank hours earlier. Plan to have at least a few sips every hour, and you’ll go into your time at the gym in the best shape possible.




Go All Out—For Just a Minute

 

Forget about slogging away for hours at marathon speed. With just 60 seconds of all out exercise (at about 90% of your maximum heart rate) followed by 60 seconds of recovery, can dramatically improve fitness. Repeat the cycle 10 times (for a total of 20 minutes) and you’ll significantly improve fitness in just a few weeks. Or just add in a few fast sprints to your regular run, walk, bike ride, or elliptical session.




Wear Good Socks     

Look for a snug pair made from polypropylene or wool—a good fit will keep blisters at bay, and moisture-wicking material will help prevent fungal infections and pale spots on your feet, called macerations. And it might sound obvious, but take your socks off and let your feet air out as soon as possible after your work out—it’s the fastest and easiest way to get them dry.




Have a Snack     

Your body can’t work to the fullest if it’s running on empty. If you’re eating enough regularly, your body has at least an hour’s worth of high intensity fuel stored away. But if you feel better with a little food, eat a nutritionally balanced small meal about two hours before a workout, or a small snack about 30 minutes before putting on your sneakers.




Stretch After Your Workout Instead of Before    

 

There’s no need to hold your toes and count to ten before hopping on a treadmill—static stretches before you’ve warmed up (or even after a few minutes of cardio) are generally ineffective—and may even be harmful. When should you bend away? A few minutes after your workout should be all you need.