You could be hitting the weights, running, cycling, yoga training, or any number of other forms of keeping fit. Whether it’s for sports or just a great set of abs, people serious about fitness today are always looking for the edge. If you’re in search of an energy-boosting diet to shed fat for good, or a new cross-training routine to shave a minute off your mile time, look to the science behind modern fitness or take some courses in fitness available in Sydney.
The two basic elements for true fitness are time and effort, but making the most of them comes from your reps, lifts, and sprints, and how you manage them. New exercises and must-eat food clusters come out of fitness magazines and professional website everyday. So, to help you get jump-start on fine-tuning your routine, here are some examples of what science has uncovered about fitness.
Getting the Right Rest in Strength Training
Your weight routine will depend on the results you want. Whether it’s for toning, bulk, or overall strength will decide the number of reps, sets, and pounds you put on the bar. But there’s also the rest you take between them that can either make or break your workout. Intraset rest training has shown promising results in tests, in both pre-training and post-training.
Intraset rest training is breaking up your sets with resting periods, such as instead of 4 sets of ten reps with 120 seconds of rest between, you do 8 sets of five reps with just 60 seconds of rest. In scientific tests, the participants using Intraset rest training had higher overall gains than those who used traditional hypertrophy.
Stretching Out for Workouts
Stretching for workouts is essential for increased range of motion and to help prevent injury from sports or exercise. There are many different forms, such as ballistic and dynamic stretching, but the best known form is the tried and true static stretching, which puts tension on a relaxed muscle for a longer period of time and then slowly releases it.
Static tension is known to to effectively improve range of motion, and it’s best done within an hour after your endurance or strength training. Doing it before or during strength or endurance training can run the risk of decreased maximum strength and risk of injury. Ballistic stretching, on the other hand, can be used as a form of warming up, which uses fast and powerful movements to stretch the muscles to greater lengths without holding or maintaining it.
These are just a couple of helpful examples of what science has uncovered for better modern fitness training, which can earn you bigger gains while minimizing your risk of injury. Not everybody’s workout routine will be the same, nor should it depending on what you’re looking to get out of it. Whatever the form of fitness is that you choose, don’t forget about the science that went into every lift, curl, and stride that take at the gym or track.
Written by: Adeline Erwin is a fitness coach and health enthusiast living in Australia. She conducts free fitness classes for seniors at her neighborhood’s community center. She has also taken sports management course for aspiring coaches to improve her coaching skills.