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How to boost your fitness routine?

How to increase your endurance and stamina?

Well, you can easily improve your fitness routine in a wide variety of ways. For instance, whether you want to increase your flexibility, strength, and power or you simply wish to increase your cardiovascular endurance, there are some specific exercises that will help you accomplish your goals.

Some of the options include cardio activities, for example, running, cycling, and swimming. Other than that, some resistance activities like body-weight circuits or weightlifting may even help you boost your workout routine. In this context, this article will discuss a total of nine helpful tips that you should follow in order to improve your fitness routine.

How to boost your fitness routine? - Here Are Nine Helpful Tips

1. Eat whole grains for breakfast:

Whole grains are an important source of potent nutrients, such as fiber, vitamin B (riboflavin, niacin, folate, and thiamin) and minerals (magnesium, iron, and selenium). A few whole grains (like oatmeal and flaxseed) contain phytochemicals that offer added health benefits. In general, dietary fiber (obtained from whole grains) reduces blood cholesterol levels and lowers risk of suffering from heart disease. Additionally, fiber ensures healthy bowel function and reduces constipation. These high-fiber foods provide you a feeling of fullness with relatively fewer calories. In this way, whole grains help you maintain your weight. Therefore, it's recommended to eat some of these whole grains (like sweet potatoes, oatmeal, buckwheat, whole-wheat bread, and fruits) regularly in your breakfast.

2. Eat more fiber:

Do you know why fiber is considered to be so good for your health? According to Mayo Clinic, the dietary fiber that is found in fresh vegetables, whole grains, legumes, and seasonal fruits is best known for its inherent ability to relieve and prevent constipation. Apart from that, food containing dietary fiber can provide additional health benefits, such as they help you maintain a healthy weight, achieve your desired fitness goals, and lower the risks of heart disease and diabetes. That's why fiber should be considered as an important part of any healthy balanced diet. And, you should strive to eat more fiber to improve your workout routine.

3. Include strength and cardio training:

Are you trying to boost your fitness routine? If yes, then you must include both strength and cardio training in your exercise regime. The truth behind fitness is all about balance. To accomplish this, you need a balanced workout routine and a balanced diet. That's why both forms of training (strength and cardio) are equally important. Let's now understand the individual benefits of them.

Cardiovascular exercise (including swimming, walking, and cycling) improves your health & help you live longer. Strength training includes any form of exercise which helps your muscles become more powerful and stronger.

To maximize your overall health and fitness, you need to include both of these two forms of training to your workout routine.

4. Add explosive exercises:

Want to become leaner, stronger, and more athletic? You'll want to practice some explosive exercises. Explosive exercises help you build lean muscle and lose fat. Furthermore, these explosive movements will turn your stale strength into an explosive, real-world athleticism. Ideally, you should add these exercises to your workout programs (for two days per week). To avoid injury, and master proper form, you are advised to practice under the supervision and guidance of an experienced trainer.

5. Avoid high-fat meal before a workout:

Pre-workout nutrition mistakes are a common problem. Eating too much before exercising or eating high-fat meals before workout can lead to cramps, nausea, and indigestion. A good pre-workout snack or meal is the ultimate key to a great training session. Pre-workout nutrition prepares your body for subsequent training. That's why the food needs to be properly digested.

And, it's important to understand the 'rules' when it comes to choosing your ideal pre-workout snack or meal. Note, the key elements of your pre-workout nutrition should include some protein, carbohydrate, and fluid. Eating high-fat snacks or meals before a workout will compromise the purpose. Fat is a nutrient that slows the digestion process and high-fat meals are more likely to remain undigested and sit intact in your stomach during the workout session. As a result, you may exhibit a bunch of uncomfortable gastrointestinal symptoms, for example, nausea, vomiting, and diarrhea.

6. Avoid processed food:

Chemically processed foods are made from artificial substances and refined ingredients. Processed food is not an ideal choice for a healthy balanced diet as it typically contains multiple ingredients (most of them can be concerning), such as too much sugar, artificial sweeteners, salt, artificial colors and flavors, and hydrogenated oils. Processed foods are a major contributor to various illnesses (including obesity) around the world. Therefore, you are encouraged to avoid processed food as much as possible (for your own good).

7. Vary your workout:

To boost your exercise routine, it's important to vary, tweak, and spice up your workout. You should consider varying your exercise routines for two primary reasons:

  1. To prevent the boredom that's commonly associated with practicing the same things for a prolonged period of time.
  2. To avoid the delay reaching your desired plateau in workout performance or training results.

Research has proven that adding variety to your exercise regimen can improve adherence. The physiological systems of your body can adapt to a specific exercise program within 6 - 8 weeks. Hence, if you don't modify your workout routine, you will be adapted to a repetitive training stimulus (which is undesired). There are multiple ways to spice up and tweak your current exercise routine. For example, you can boost the intensity of your exercises. Alternatively, you can practice and perform different sets of training activities in order to offer your body a new training stimulus or a new fitness challenge.

8. Consume protein after a workout:

To maximize muscle growth and accelerate fat loss, you should consume protein after every workout. Protein is a much-needed nutrient that is made of amino acids (small building blocks that are necessary for synthesizing your muscle tissue). After every exercise, proteins will encourage muscle growth, repair muscle, and ensure that your body obtains faster recovery, better results, and remains prepared for the next training session.

9. Keep track:

It is really essential to track your fitness program. Tracking will help you to decide how much faster and farther you can push yourself to accomplish your fitness targets. Monitoring and tracking your current fitness regimen and progress will help you plan on how to fulfill your goal and achieve the desired improvement.

Lydia Mattern, NASM Certified Personal Trainer

Lydia is a NASM Certified Personal Trainer at fitnessgoals, with a passion for writing and a love for chocolate. She enjoys long walks with a breeze and finding ways to make dessert healthy.

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