5 Training tips to enhance your workouts

Try these 5 training tips below to maximise your workouts. 

Incorporate these strategies into your training program to fire up your metabolism, ramp up your muscle building and enhance your fitness levels.

Go Heavy - Scientists at the Norwegian University of Sport and Physical Education (Oslo) analysed multiple studies and found that training with heavier weights for fewer reps produces a greater rise in resting metabolic rate that will last longer compared to training with lighter weights and doing more reps. This is due to something called excess post-exercise oxygen consumption (EPOS) and refers to the increased metabolic rate you enjoy after a workout. Additionally, increased muscle mass equals increased metabolism. So training with heavier weights for 8-12 reps will build more muscle mass and allow you to burn more calories even at rest.

Free weights - Using free weights has been found to burn more calories than performing a similar move on a fixed resistance machine. For example, utilising the barbell squat is likely to be more effective at incorporating more muscles than a leg press or smith machine. Scientists said the difference may be due to the greater number of stabilizer muscles used during multijoint exercises done with free weights.

Monitor rest - When subjects from Research at the College of New Jersey (Ewing) rested for 30 seconds between sets on the bench press, it was discovered that they burned just more than 50% more calories than when they rested for three minutes. To maximize fat loss, keep your workout moving by resting less than a minute between sets.

Tune in – It has been found that listening to your favourite music can boost your workout intensity and fat-loss efforts. A study found that subjects listening to their own music selection could complete significantly more reps than when they trained without their preferred music. So fill that playlist.

HIIT it - Be sure to include high intensity interval training (HIIT) into your training program. This is a method of training which is proven to boost fat loss and fitness levels. You need to work at a maximal effort for a short period of time (approx 20-45 seconds), then follow it up with a short period of rest. Repeat this for a few rounds and you will be sweating, hurting and burning fat. We recommend sprints, rowing, boxing, prowler or anything else that is dynamic.

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