Whether you’re training for a sport, a slimmer waist, or just for your general well-being, there’s probably something you can do to make your hard work and time even more efficient. Maybe the key to improved performance is a new technique you haven’t yet had a chance to try, or a slight tweak to your training approach.
In some cases, a workout hack could even be training less — the old saying claims that you should train smarter, not harder.
These tips may help you unlock new training heights. All you have to do is be willing to try something new and put in the extra effort.
What’s going through your mind when you’re exercising makes a difference. In a study in the European Journal of Sport Science, one group of trainees was told to “squeeze the muscle” while doing biceps curls and leg extensions.
A second group was told to “get the weight up.” After eight weeks, those in the “squeeze the muscle” group (that’s called “internal focus”) grew their muscles 12.4 percent, compared with 6.9 percent for the latter (“external focus”) group. The ndings provide more evidence of the nervous system’s ability to target a muscle, or “neural drive.”
Put that into practice during your next workout. Instead of just straining to nish your set, concentrate on the movements of your muscles.
The Rule of 3 Does Not Apply
If your main goal is slimming your waistline and you’re doing high- intensity interval training (HIIT), rethink doing three workouts a week.
An International Journal of Sports Medicine study had 35 healthy but inactive people do 25-minute HIIT cycling zero, two, or three times a week. After eight weeks, those who trained twice a week and those who trained three times a week saw similar waistline improvements. To really get trim, don’t overwork. Remember: a little intelligence goes a long way.n