Working for results: how to improve your performance in training?

Today, sports occupy an important place in the lives of many. However, sometimes exercise does not bring the desired results. It seems that the indicators stand still: weight does not decrease, muscles do not grow, and endurance does not increase. What to do in such a situation and how to move from the dead point? Try these five simple but effective tips.

Set specific goals

Before you start working out, think about what you’re aiming for. If it’s a global goal, for example, to lose weight by summer, make it more specific: outline specific desired parameters and time period.

Better yet, divide the global goal into several smaller goals: lose some weight in the first month, lose some more weight in the second month, etc. This way you can track your progress and see the real result.

Warm up and warm down

Before you start working out, you need to warm up your muscles and prepare them for work. Even a short warm-up will help reduce the risk of injury and discomfort during exercise.

The warm-up is also an equally important part of the exercise. It helps to relax your muscles after a vigorous workout, stretch them and make recovery easier, as well as help you recover your breathing and “cool down” after hard work. For five exercises that are great for finishing a class, check out the Championship video.

Exercise in comfortable and appropriate equipment

Comfortable and suitable for the workload and training conditions plays an important role in achieving results. Uncomfortable, too warm or, on the contrary, too light clothing will invariably distract you and prevent you from concentrating on the exercises.

When choosing equipment, it is important to consider not only appearance and personal preferences, but also the conditions in which you will be exercising. For example, going for a run in late fall, you should pay special attention to your outerwear: it should be breathable, not restricting movement, but provide protection from the weather and cold.

Track your performance

To find out what your physical performance is most effective, monitor your condition during and after exercise. Your heart rate, breathing rate, and calories expended can all help you adjust your exercise plan and improve your actual results.

For convenience, you can use a fitness bracelet or smartwatch, such as the HONOR Watch GS Pro. They will help you build a route for jogging, measure the level of oxygen SpO2 in the blood, analyze the amount of stress and sleep quality. And you can even use them during extreme sports: the watch can withstand low and high temperatures, high humidity and altitude changes, and has even been tested in salt spray and sand.

Recover properly

Working out doesn’t stop when you step outside the gym. It’s not enough to prepare well for a workout and put yourself out there during the workout itself. It’s important to properly recover afterward. You should not forget about rest days and special procedures that will help your body to recover faster after a workout – for example, massage or spa.