One of the very best and easiest ways to workout is to make yourself accountable.
There are several ways that I recommend you can go about doing this and in this post I will share just a few of the simple ways I make my workouts more effective.
- Keep a log.
- Keep track of time.
- Make sure you rest between sets.
Keep A Log
I will admit I am not the best when it comes to doing this one. I just recently started keeping a log of my workout sessions, based on reps, sets, time and distance.
I will say I have noticed that when I record my workouts I seem to be more effective for the next workout, because I can quickly glance back to what I did the last time around. Then I try to go beyond what I did the last time around. It’s really fun.
I used to think that I could remember the last workout session more or less, and what I found as I began to actually literally write it down was that I was not even close to remembering what I had done.
Our memories can play tricks on us. I now like to jot it down in my smart phone. The application I love the most is called, FitNotes.
What I like most about this application is that it acts like your own personal assistant keeping a log of your workouts and it can be fully customized to whatever exercises you do. Best of all its super easy to use. There is also a neat color code for each body part you focus on so that when you review past workout you can easily see what you did the last time.
Keep Track of Time
I have written about this one in my past posts, and you probably already know that I absolutely love the use of a HIIT timer.
The reason I like to use a HIIT interval timer or any timer is that they keep you accountable for staying on track with time. It’s really easy to lose track of time and with a timer you are held accountable to workout for a certain period of time and of course rest for a period of time.
As with all things in life, we are not robots, so if you need a longer break or if some unplanned and unforeseen thing comes up to interrupt your workout, you can easily pause the timer.
My favorite is A HIIT Interval Timer by Pimpim Mobile
As with all things, you may prefer a different timer, I use this one because its simple and easy to use.
Make sure you rest between sets
Rest is critical, and what I have learned experimenting with various rest intervals, is that even the shortest amount of rest between sets can make a world of difference in better range of movement and a cleaner quality form in performing the exercises.
Quality over quantity, is a great choice and rest can really make sure that this happens. Of course, I like to opt for both quality and quantity when I exercise.
Here is a nice table on the amount of rest in general one should take:
| Desired Outcome | Growth Vs Strength | Reps Per Set | Rest Time |
|---|---|---|---|
| Explosive Power | Strength | 4-7 Reps | 3+ Minutes |
| Peak Strength (Myofibrillar Hypertrophy/Functional) | Strength | 1-3 Reps | 5+ Minutes |
| Strength (Myofibrillar Hypertrophy/Functional) | Strength | 4-6 Reps | 2-3 Minutes |
| Hypertrophy (Sarcoplasmic/Non-Functional) | Growth | 8-12 Reps | 60-90 Seconds |
| Muscle Endurance (Sarcoplasmic/Non-Functional) | Growth | 12-20+ Reps | 30-60 Seconds |
So there you have it, short, sweet and to the point.
I hope that these three suggestions can help you have a more effective workout.
