Revealed: Four must-know tricks to boost your work-out
For some people, it seems seemingly effortless to find the motivation to exercise.
But for the gym averse, it may be a relief to learn that there are ways to make workouts easier.
From breathing exercises to simply changing your mindset, here MailOnline shares four expert-approved hacks you need to know…
Training your lungs can not only improve endurance, but also lower your blood pressure, according to a study by researchers at the University of Arizona
BREATHING EXERCISE
Getting your breathing working properly while running or doing yoga is key to getting results, personal trainers claim.
But training your lungs can also help make any kind of exercise easier.
This is shown by a study by researchers at the University of Arizona.
Published in the magazine Respiratory physiology and neurobiology in January, experts outlined how high-resistance breathing exercises affect endurance in healthy young adults.
Researchers used a device called PowerBreathe to train participants’ diaphragm, a dome-shaped muscle under the lungs that helps you breathe.
The handheld device is inserted into the mouth, where a pressure-sensitive valve forces them to use their diaphragm more to breathe, eventually strengthening the muscle.
Participants used PowerBreathe to train their diaphragm in five-minute sessions over a six-week period.
The results showed a 59 percent increase in breathing force in the recipients at the end of the trial compared to the start.
Study author Professor Fiona Bailey, an Arizona physiology expert, explained that a stronger diaphragm helps to increase oxygen levels and therefore helps improve endurance during exercise.
But you can also enjoy the benefits without a specialized device.
Performing 30 to 45 minutes of aerobic exercise, such as running, every three to four days for three months can produce similar results, Professor Bailey said.
GET A GOOD NIGHT’S REST
Sleeping better can also help you find the motivation to exercise.
“There’s no doubt that a good night’s sleep can help you find the energy and motivation to exercise and maybe even achieve our ‘personal best’ results,” says Dr Nerina Ramlakhan, an independent physiologist and sleep expert.
The NHS advises adults to get at least seven hours of sleep each night. Less than four and you don’t feel alert.
In terms of fitness, Dr. Nerina said getting enough sleep gives your muscles enough time to recover between workouts. Moreover, it also gives you energy to start exercising in the first place.
“Sleep well is vital for muscle growth, repair and recovery,” she said.
‘During deep sleep, a growth hormone is produced that facilitates the recovery process that is so important if you exercise regularly.
“Depending on how much you move and the intensity, you need between seven and ten hours of sleep per night.”
She added that this relationship was a positive feedback loop, with exercise also encouraging good sleep.
“It’s a win-win situation because the right amount of exercise also helps you sleep better,” she said.
There is also a link between a lack of sleep and an unhealthy lifestyle, according to a 2016 report from the Royal Society of Public Health.
This found that not getting enough sleep affects the hormones that regulate our hunger and appetite, called leptin and ghrelin, which can increase hunger pangs and cause you to eat more.
In addition, lower energy levels can make people less likely to get up and go for a run.
Seven hours is the optimal number of hours of rest that we should strive for each night. Less than four and we notice the difference. Getting enough sleep gives your muscles time to recover between workouts and also gives you the energy to train in the first place
SHIFT IN MINDSHIFT
Are you miserable because the only exercise you got today was that short walk from the bus this morning?
Well, such negative thoughts can be one of the biggest things that keep you from burning extra fat.
Research shows that thinking a little more positively about your health and fitness can actually help you lose weight.
Alicia Crum, who directs the mind and body lab at Stanford University in California, said we overlook the power of the mind in our exercise plans
In 2007 she published together with her colleague Ellen Langer A study of female hotel room attendants.
Before the study, the hotel room employees considered themselves inactive.
But after Crum and Langer pointed out that activities like scrubbing and lifting counted as exercise, they started losing body fat.
This happened despite nothing else in their lives or routines having changed, only their way of thinking.
Similar results came from research in 2023also by Crum and colleagueswhich showed that people with smartwatches that provided positive fitness data made healthier choices than those whose devices underscored their efforts.
Researchers gave a total of 162 adult smartwatches to wear for five weeks.
But where some participants got an accurate step count on their watch, some participants got step counts above or below their actual steps that day.
The participants who received an accurate step count began adopting a healthier diet and reported improved mental health.
In contrast, those given the reduced step count perceived their efforts as inadequate, ate less healthily and experienced reduced self-esteem.
Even occasional activities like vacuuming or taking out the trash can also provide extra exercise, which is good news for those who find the gym a slog.
Tracking your steps can motivate you to move more. It also highlights any incidental activities that add to your overall exercise
According to the NHS, simple tasks such as pushing a lawnmower or walking up the stairs all count towards your weekly exercise target.
And if you want to give yourself a good workout, doing something you really enjoy can help you get that motivation.
Matt Roberts, a personal trainer to the likes of Adele and Naomi Campbell, said, “It’s essential that you want to do the exercise you intend to do in the first place.
So, if you’re not a fan of going to the gym, try choosing an exercise class or boot camp to join. Something you just have to come to and be told what to do.’
GOOD INTESTINAL HEALTH
Want to slim down that belly? Experts say the answer to a flat stomach may actually be in your belly.
Researchers at the Joslin Diabetes Center, Boston, found that stool samples from marathon runners contained higher levels of a bacteria called veillonella compared to other runners.
Publish their findings in naturopathy in 2019, the experts also found that bacteria levels were elevated in stool samples taken after a race.
Veillonella turns lactate, a buildup of which causes a sting during strenuous activity, into propionate, a short-chain fatty acid that gives us an energy boost.
So it’s possible that a healthier gut could contribute to better fitness outcomes.
Live yogurt and high-fiber foods like beans and vegetables are known to contribute to a healthy gut.
Eating right and staying hydrated will also make your workouts easier, according to Dr. Darren Player, personal trainer from London and lecturer in musculoskeletal bioengineering at University College London.
“In reality, we see a lot of people going to the gym after work, when they’re tired, haven’t eaten for a few hours and maybe dehydrated,” he said.
‘This will reduce exercise performance, so this should be considered.
“Planning when to exercise and what kind of exercise to do is an important factor. For example, it may not be wise to exercise in the heat if you are not properly hydrated.”