How Much Exercise is Enough?

Okay, before we dive into the tips, let’s first talk about how much exercise you really need. We know you want to hit the gym daily, but do you really need to?

How much exercise you need is like choosing the right number of toppings on your favorite pizza – there’s no one-size-fits-all answer! It all depends on your fitness level, goals, and overall health vibes.

Generally, adults there should aim for around 150 minutes of moderate aerobic activity or 75 minutes of heart-pumping, sweat-inducing intensity per week. Oh, and don’t forget to sprinkle in some strength training exercises at least twice a week to flex those muscles. So, if during the summer season you want to skip a sesh (or two) body-wise, you can. Of course, you need to be comfortable with it, but know that it is absolutely okay to dial it back a little when the sun is out.

Oh and also remember, you gotta listen to your body! Start small and work your way up. Rome wasn’t built in a day, right? So find your sweet spot during the summer, groove to your own rhythm, and remember that consistency is key. And don’t forget to give yourself some chill time to rest and recover – your body will thank you.


Tips to make your gym routine more efficient


1. No Rest Between Sets: Supersets and the Power of Efficiency

Alright, let’s level up your workout game with a ninja move called supersets – no, we’re not talking about superhero sandwiches here! It’s all about getting the most out of your gym sesh in the least amount of time. So, forget about kicking back and taking a breather between sets – we’re gonna keep that party pumpin’!

Supersets mean going all out and smashing exercises for different muscle groups back-to-back without hitting the pause button. This crazy technique keeps your heart rate racing, torches calories like a boss, and gives your muscles a run for their money. By switching it up between exercises, you’re not only supercharging your workout, but you’re also giving one muscle group a break while you’re putting in work on another. It’s like a double whammy of gains! But hold up, before you jump into the superset hype, make sure to consult with a fitness pro to see if it jives with your goals and abilities. Safety first, right? The personal trainers of TrainMore are always there to help you reach your goals and change things up! So, sign up for a free intake while you’re at it!

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2. Do HIIT instead

Kick things up a notch and get your heart pumping with some high-intensity interval training (HIIT). Picture this: short bursts of intense exercise followed by quick breathers. Sounds exciting, right? HIIT workouts are not only effective but also super time-efficient, leaving you more room to enjoy the summer shenanigans. You can get your sweat on with exercises like burpees, jumping jacks, or mountain climbers. Don’t worry if you’re new to HIIT – start with shorter sessions and gradually build up. Trust us, you’ll love the endorphin rush and the fact that you can squeeze in a kick-ass workout while still having plenty of time to hit the beach or hang with friends. It’s a win-win situation!

If you’re up for a HIIT challenge, Tabata training is your go-to. This high-intensity interval training (HIIT) method involves performing an exercise at maximum effort for 20 seconds, followed by 10 seconds of rest. Repeat this pattern for a total of four minutes. You can choose one exercise or mix it up with different exercises during each Tabata round. It’s a quick and intense way to boost your cardiovascular fitness and torch calories.


3. Take up Circuit Training

Next to HIIT, Circuit training is also a great way to make your workouts more efficient. In circuit training, you keep the momentum going.

Instead of sticking to one exercise at a time, create a circuit by combining multiple exercises targeting different muscle groups. Perform each exercise back-to-back with minimal rest in between. This way, you’ll keep your heart rate up, engage multiple muscles, and get a killer full-body workout in less time.


4. Train until Failure with Drop Sets

Ready to feel the burn? Let’s then dive into drop sets – the ultimate way to take your muscles to the edge. Drop sets are all about pushing your muscles to the limit.

Start with a heavier weight and perform a set until you can’t go on anymore (yeah, we’re talkin’ muscle failure!). Then, immediately and without missing a beat, lower the weight and continue with another set, again until that sweet failure point again. This technique pushes your muscles to their limits, increasing muscle fibre recruitment and growth in a shorter amount of time. Get ready for that satisfying burn, my friend!


5. Try Multi-Joint Exercises

Ever heard about multi-joint exercises? They’re like the multitaskers of the fitness world! Picture moves like squats, deadlifts, push-ups, and pull-ups. These powerhouse exercises work multiple muscle groups simultaneously, so they are great when you’re short on time!

The before mentioned exercises engage more muscles, increase calorie burn, and stimulate overall strength and muscle development in a shorter period. It’s like a party for your muscles, with a soundtrack of gains!


6. Incorporate Active Rest

Say goodbye to long rest periods and hello to active rest. Instead of completely chilling out during rest intervals, incorporate active movements. For example, during rest periods between sets, perform exercises like jumping jacks, jogging in place, or skipping rope. This keeps your heart rate elevated, maintains a higher calorie burn, and makes your workout more efficient.

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Some bonus tips

Okay, so now you know how you can make your workout itself more efficient with amazing things like drop-sets and muli- joint exercises. But there is even more that you can do to enjoy the summer AND workout. Let’s dive in.


Workout Outside, Yo!

Who says your workouts have to be confined to inside a gym? With summer in full swing, it’s time to take your sweat sessions outdoors and embrace the fresh air! Ditch those four walls and hit the park, beach, or trail for some outdoor fitness fun. You can go for a run, bike ride, or even try out a yoga session on the grass. Or how about you take your weight with you outside? Honestly, the possibilities are endless!

Not only will you get a killer workout, but you’ll also soak up vitamin D, boost your mood, and take in the sights and sounds of summer. We’re sure you’ll inspire some people on their fitness journey while you’re out there too.

Just remember to hydrate, slap on some sunscreen, and choose the coolest parts of the day to avoid melting in the heat!


Squad Goals: Workout with Your Friends

Summer is all about good vibes and creating memories, so why not make your workouts a social affair? Grab your besties or join a fitness group to turn those workouts into epic bonding sessions. Exercising with your crew not only adds some extra fun and motivation but also helps you stay committed to your fitness goals. You can organize group workouts at the park, try a new dance class together, or challenge each other in friendly competitions. Plus, who can resist a post-workout hangout sipping on smoothies or hitting up the local ice cream spot? Working out with your squad brings out the best in both your fitness game and your summer adventures!


Rest, Recover, Repeat

Now, we know you’re all about summer fun, but don’t forget to give your body some well-deserved rest and recovery time. Sleep like a boss and make sure to prioritize self-care. Stretch it out with some yoga or treat yourself to a relaxing massage. Nourish your body with a balanced diet that includes plenty of fruits, veggies, and whole grains. And, of course, stay hydrated – this is non-negotiable! Proper rest and recovery will not only help you maximize your workout efficiency but also ensure you have the energy to make the most of your summer adventures. So, take care of yourself, my friend, and let the good times roll!


Workout and enjoy the summer

Summer is the ultimate season of fun, and it doesn’t mean you have to sacrifice your fitness goals to enjoy it. By taking your workouts outside, embracing the thrill of HIIT, working out with your crew, and prioritizing rest and recovery, you can make your workouts more efficient while living your best summer life. So, get out there, sweat it out, and make unforgettable memories. Summer and workouts can coexist in perfect harmony – you’ve got this, cool cats!

Now, go rock those workouts, bask in the sun, and make this summer one for the books! Peace out!

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