The perfect workout

Tap into the forgotten aspects of fitness to reap some serious results and max the perfect workout

Biting down with sheer determination during your workouts to reach a new PB, break through mental barriers and push your heart rate is great, and it means that you’re giving your all at the gym. However, if you’re neglecting essential aspects to your workout like warming up, cooling down and keeping good form, then you might be sabotaging all your hard work.

Here are just a few things you might want to think about honing in on to boost your workout and your results, according to Personal trainer, Iain Mahony, www.7mayfair.com

1.    Dynamic stretching pre-workout
‘Dynamic stretching before exercise is an effective way to warm the body up safely. By gradually increasing the range and speed of these movements, the muscular and cardiovascular systems are exposed to a suitable level of stimulation prior to starting the main session.’

WHL tip: Take the muscles you’ll be focusing on during the workout through their range of movement before the workout, gradually increasing the size of the motion as the muscle gets warmer.

2.    Steer clear of static stretching until after your workout
‘A common mistake is to do static stretching before exercise. While it seems like the ideal preparation to warm up and reduce the risk of injury, this type of stretching before resistance training leads to decreased stability at the joint and reduced power output – increasing your likelihood of getting injured. Save it for after the session.’

WHL tip: Save static stretching for after your workout to improve posture, reduce tension and improve circulation.

3.    Focus on form throughout the move
‘Make sure you can feel the target muscles working when performing a move. Good rules to remember are core engagement and keeping your shoulders back.’

WHL tip: Try not to aim for a weight too heavy until you’re familiar with the form of the move.

4.    Make friends with the foam roller
‘Foam rolling prevents injuries by reducing tension in your fascia (the connective tissue that surrounds the muscle), which can become trigger points. If you have tension or trigger points, then your muscles’ range of motion will be restricted. Whatever your goal – running faster, toning up or developing power – it’ll be harder if you can’t use your muscle to its full potential.

WHL tip: Spend five minutes before and after a session working through your muscles on a foam roller.