5 ways to make the most out of your workout

Include All Primal Movements.
Push, pull, squat, lunge, rotate, and hip hinge are the 6 primal movements, or the movements we do naturally as children.

Each primal movement assists in the development of different muscle groups, and is essential to every workout plan. Any program without these movement patterns is incomplete.

Have Balance.
Pair pushes with pulls, hamstrings with quads, biceps with triceps, chest with back, and abs with low back.

Synergists (the muscles that work together with the main muscle) and antagonists (the muscles that work against the main muscle) all must be strong in order to maximize strength and function.

For example, overworking your chest and underworking your back will result in postural issues, and vice versa. When you don’t equally strengthen those paired muscles, it hinders your improvement.

Progressions.
Don’t allow yourself to remain stagnant. Whether you increase weight, reps, sets, pace, distance, or difficulty of the movements, be sure to challenge yourself.

Follow the general rule of 10% progression. Each week don’t increase mileage, weight, reps, etc. by more than 10%, because you can’t progress much if you’re injured.

Allow Yourself Regressions.
While we always want to be improving, and pushing ourselves a little harder, understanding that sometimes you have limitations and off days is a necessity.

Injuries and other setbacks can force you to take a step back in your training, but don’t let that deter you from continuing, you might just need to modify those challenging movements a bit, and allow your body the time it needs to readjust. Not to mention no one can go 100% every single day.

Recovery.
It is essential, and it doesn’t mean sitting on the couch all day. Try cross training to remain active while giving your body a bit of active recovery. Go for a hike instead of lifting, or try a bodyweight strength workout instead of running. Mix up your routine to give those muscles a little breather.

Becca Capell
iFit Head Trainer