So, you’re clocking up the miles on your weekend run or bike ride, and making light work of those goals at the gym – but did you know what you do in-between workouts is also really important, and could make a big difference in terms of the results you see? We have five expert tips on how to improve your workout outside of the gym.
“Exercising two to three times a week is great, but if you’re one of the millions of people who spend eight hours a day sitting at a desk Monday to Friday, then proportionally, you are more sedentary than active – and this may have an impact on the results you are looking for,” says Andy Magill, head vitality coach at VitalityHealth.
“However, there are a number of easy steps you can take to get the most out of your fitness efforts,” he adds – and no, thankfully they don’t involve tons of spare time, money and even effort.
5 tips on how to improve your workout outside the gym
1. Make small incremental changes to your daily routine
“If you spend a lot of your time at work sitting down, you’re not alone, but it’s important to incorporate small changes where you can. Walking up the stairs rather than taking the lift, or going for a walk at lunchtime, are just a couple of simple ways to help keep your metabolism and fitness levels up and maximise results.
“It’s important to note that being sedentary for too long day-to-day can lead to health problems, such as increased blood pressure, heightened stress, and even type 2 diabetes.”
2. Eat right to fuel your body
“Nutrition is an essential part of training and eating the right foods will fuel your body. As well as building and repairing muscle, foods rich in protein will also increase your concentration levels – great for a long day at the office.
“However, if your day is spent mostly on your feet, opt for more carbohydrates to keep your energy levels up. Lean foods such as chicken or turkey, essential amino acids, and the right carbs and vitamins will help you make the most of your training and provide the best results.”
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