How to get maximum benefit from workout

Are you sweating it out in the gym everyday but not getting the results you want? To overcome this problem of yours, we asked some of the country's well-known fitness experts about getting the most out of workouts. Let us know what he has to say about this.

1. Instead of stretching, you can do other dynamic warm ups to make yourself active and ready for the workout. For this, you can also copy the exercise that you are going to do. This will not only increase the blood flow in the body, but will also improve your speed without losing the flexibility of the muscles.

2. For better productivity, do full-body exercises that will help with co-ordination and balance, rather than trying to tone one muscle every day.

3. Slow training is also a great way to get the most out of your workouts. Many people think that you only need to slow down during contractions, but it's more important to go slow and keep your muscles connected during eccentric movements as well.

4. One should keep varying his workouts, so that your body does not get used to a particular routine, as it can prove to be monotonous and less beneficial for you.

5. It is also important to remember that instead of paying attention to the quantity of exercise i.e. its time, you should pay attention to its quality.

1. Plan the exercise in advance, so that during the exercise, you can focus on your task and what to do next. In this way you can also increase your time and speed.

2. Put the phone aside. Most people check their phones while relaxing, but I don't recommend it because it kills your flow and disturbs the mind-body connection. Due to this, you start resting more than necessary and your body becomes cold again. So use the phone later.

3. If you feel lazy during workout or cannot get motivation, then call a friend to do workout together. This will create an atmosphere of competition and you will not feel lazy.

4. Get the right gear, from shoes to sports bras. If you are going to do an endurance workout of more than 30 minutes, eat a light snack. If you're fasting, choose the right type of exercise that suits your energy needs and meets your goals.

5. Pack gym or workout essentials like gloves, jump rope, sipper or yoga mat, straps or running gear in advance, which can also include other clothes and a towel. That way you don't waste time or use it as an excuse to skip or cut back on exercise.

6. Exercise is great for making friends, but its primary purpose isn't to make you social. Bonding with friends is fine to start with to increase motivation or compete in some way during exercise, but not to replace exercise with gossip.

1. A 10-minute warm-up is the key to getting the most out of your workout. The body needs to be ready to accelerate during a real workout without injury. So don't skip warming up.

2. HIIT is an effective way to get a full body workout in a short amount of time. People who are short of time can choose to do it twice a week. It is not quantity but quality. Instead of counting the number of sets and repetitions in each workout, try to do it correctly and with the right form.

Before the workout, decide whether you want to build muscles or lose weight. For best results, eat a small meal an hour before exercise and try to do workouts that you enjoy, such as cycling, playing tennis, dancing or aerobics. Try reducing the rest time to 1-2 minutes as you try different workouts. Heavy workouts followed by long breaks will not help in building muscles. Pay more attention to correct technique and posture. It increases physical exercise and gives the ability to focus on productive exercise. To avoid injury, it is important that you take some time to relax your muscles. Rest is important, so aim for 7 to 9 hours of sleep each night to get the most out of your workout.