Here’s some proven tips for having a great fitness workout
* Start your workout with foam rolling, or yoga ball to release tight parts of your body and maximize your blood flow.
* Dynamic warm-ups (as opposed to static stretching) such as toe walks, high knees, inchworms, jumping jacks and hip extension better prepare the body for a workout by raising core body temperature, lubricating joints, and getting your central nervous system ready for your workout
*Doing Core movements such as planks, chops and bridges early in your workout (after the warm-up) can help warm up your core, which helps with posture and helps protect your back during the workout.
*Do Multi-joint movements. Incorporate upper and lower body exercises that work more than one joint (for example: dumbbell thruster work your shoulders, glutes and legs, while a standing overhead dumbbell press only works your shoulders). Not only are these exercises more time-efficient and you get more bang for your time, they’re also more functional because the body rarely moves only one joint at a time in real life.
*Try doing exercise that move in every plane of motion.This targets muscles from every possible angle, creating “balance” in body so you don’t develop imbalances that can lead to injury.
* Do more pull exercises than push. Most of us need more stretch in the front of our bodies and more strengthening in the back. Doing a 2:1 ratio of pull to push can help improve posture, reduce injuries , and create a more balanced body.
*Stretch at the end. Take time at the end of your workout when muscles are warm to do some static (slow and sustained) stretches. This will help restore muscles to their optimal length and reduce tension.
*Hire a Professional. You can always find a workout buddy, hire a personal trainer Portland, or take some group fitness classes at your local gym or private studio. This will help with motivation and accountability.