Everyone needs some exercise hacks for better workouts.
Have you ever thought that simple small changes in your exercise routine can make a huge difference in the end result? A few months back, one of my friends introduced me to these 6 simple steps that I can incorporate into my exercise routine. tried to use these few steps and amazingly it does make a huge impact on my body. It gives my body that extra effort to perform a particular type of exercise and it feels that I burned more calories than usual. Surprisingly, I did lose few more kgs than usual. Try these exercise hacks for better workouts now and feel the burn.
Table of contents:
- smaller surface area
- go for an unstable surface
- consider all external force or resistance
- considering the distance between object and joint
- engage all the 3 geometric planes
- speed up to improve your running
1 Smaller Surface Area
A wider surface area will make your body more stable. For example, if you are standing in a bus, you will normally widen your legs apart to make yourself more stable. A smaller surface area will make your body less stable. Thus, it will make your body work harder than usual to become stable. You can reduce your body surface area by doing push-ups with your hands a bit closer together. You can also bring your feet closer together during squats. If you want a more challenging act, try removing a point of support like removing one leg in single-leg deadlifts and one arm during planks with arm raises. This is one of the best exercise hacks for better workouts.
2 Go for an Unstable Surface
For this concept, it is similar to my first point. If we exercise on an unstable surface, we need to exert more force to make our body more stable. The more unstable the surface is, the more effort that we need to make us more stable. Thus, opt for an unstable surface whenever possible. You can place your hands on a stability ball during planks or pushups. Other than that, you can also do steps on a Bosu trainer during lunges.
3 Consider All External Force or Resistance
Let me tell you that your body has to use more energy to overcome resistance which leads to a higher calorie burn. The easiest external force that you can find anywhere is the wind. So, put on your jogging shoes and run outside with the wind as an external force. You can also jog on a hill, which is more challenging. If you prefer indoor exercise, then you can run on a treadmill with an incline of 1% to 2% rather than running on a flat treadmill.
4 Considering the Distance between Object and Joint
Increasing the distance between the object you are trying to lift and the joint that is moving will make your muscle work harder to lift the object. In other words, your muscle will generate more force to lift the object. Two example exercises that you can do are lateral raises and side leg lifts. Here the load is far away from the joint, which is the hip and shoulder joints.
5 Engage All the 3 Geometric Planes
The most common geometric planes that we usually use during exercise are sagittal (up, down and front, back) and frontal (side to side). However, there are one more planes we usually neglect during a workout which is the transverse plane, which is the realm of rotational movement. It is very important to incorporate all 3 planes as it will increase the number of muscles recruited during exercise and eventually increase the calorie burn. You can engage all 3 planes by performing walking lunges and situps and rotating your body to the left or right. You can also do mountain climbers and bring your knee across your body.
6 Speed up to Improve Your Running
You need to run faster or to speed up to burn more calories. So how do we speed up? The physics behind it are that when your foot hits the road, you will apply a force to the ground which responds with an equal and opposite force which helps to propel you forward. Thus, you need to apply more force to the ground so that you can increase your speed. You need to achieve an increase of 5% to 10% of your step rate. To know your step rate, count how many times your feet hit the ground for 30 seconds and multiply it by 2. The easiest way to speed up is to run while listening to a fast song with more than 180 beats per minute.
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