Top 4 Easiest Ways to Boost Exercise Performance
A better performance in the gym, track, or wherever you train translates into better results in the long term. We all want to do better when we’re working out. It’s not just for pride but it’s to ensure that our hard work isn’t being wasted.
- The Right Supplements at the Right Times
When it comes to outright performance, using supplements is a cost effective and efficient way to go. Using the right supplements at the right times can help you see a dramatic boost in performance, energy, and focus. You have a few options when it comes to preparing your body for maximum performance:
- Using stimulants such as caffeine, green tea extract, and yohimbe 30 minutes before a workout will kick start your energy levels.
- Amino acid-based supplements help to provide lean muscle tissue with helpful nutrients. This effect is amplified if you use creatine, glutamine, and a simple carbohydrate such as raisins during the workout.
- Mix H.I.I.T. Into Your Routine
If you really want to see an incredible boost in your endurance and the amount of resistance you can handle, nothing beats a high intensity interval training workout. Focusing on high intensity and short duration, these workouts require all-out effort and it won’t take long for you to see results. Each week, you may notice a boost in your performance. Want to learn how to create your own H.I.I.T. workouts to throw into your current program. Click here to read our article on H.I.I.T. You’ll even get a free workout to get you started!
- Use Periodization
By using periodization, you constantly change up your workouts to gradually build up or slow down depending on your goals.
If your goal is to increase overall performance including strength and power, you may want to move through a consistent periodization program where you alternate between hypertrophy, strength, and power building. The idea here is to move your muscle groups through the different acute variables in each training methodology. The result is far more strength and power than before.
Hypertrophy (Week 1)
- 65 to 75% of your one repetition maximum
- 8 to 12 repetitions
- 1 to 3 sets
Strength (Week 2)
- 75 to 85% of your one repetition maximum
- 5 to 8 repetitions
- 2 to 4 sets
Power (Week 3)
- 85 to 100% of your one repetition maximum
- 1 to 4 repetitions
- 3 to 6 sets
- Wear a Sauna Suit
Think sauna suits are only for weight loss? Think again.
The Kutting Weight sauna suit may be able to dramatically boost your performance and endurance levels. Studies show that when subjects used a sauna suit, they experienced an improvement in total fatigue time of up to 67%. Imagine how much more efficient your exercise and athletic performance could become! This is especially useful if you are in competition at events such as dancing, power lifting, or CrossFit.
An added bonus of the Kutting Weight sauna suit is increased caloric expenditure, boost in EPOC levels, and enhanced cardiovascular health.
Tell Us What You Think!
Have you tried any of these methods before?
What were your results?
Let us know in the comments below!
Dalleck, Lance. (2015) “Acute Benefits of Exercise with the Kutting Weight® Sauna Suit: Technical Report” Gunnison, CO. Western State Colorado University.