We all know that being physically fit is essential for our overall health and well-being. However, with work, education, and other responsibilities, finding the time to fit in a workout can be challenging. Nevertheless, it is crucial to make an effort to get involved in some physical activity, even if it is just a few minutes a day. According to a 2017 study, a person's chance of dying young is directly correlated with how sedentary their lifestyle is.
Here are the top 15 gym hacks and tips we believe can help you elevate your workout experience so you can have the best time at the gym.
15 Ingenious Gym Hacks and Tips
Working out at the gym can be a great way to get in shape, but it can also be pretty intimidating if you're not sure what you're doing. Even if you have a good understanding of the basics, there are always ways to improve your performance and make the most of your time at the gym. Here are a few must-know gym hacks and tips that will help you get better results:
1. Keep Your Gym Gear Odour Free
Anyone who has ever worked out knows that there is nothing worse than the lingering smell of sweat coming from knee sleeves and wrist wraps. Not only is it unpleasantly pungent, but it can also be tough to get rid of. Fortunately, there are a few simple tricks that can help. One is to freeze your workout gear. Just pop your wrist wraps and knee sleeves in a plastic bag and stick them in the freezer for a few hours. The cold will help to kill the bacteria that cause the odour.
Another way to freshen up your gear is to put it in the sun for a few hours. The ultraviolet rays will also help to eliminate bacteria. And finally, be sure to wash your gear after each use. This will help to remove any sweat or dirt that could lead to odour-causing bacteria growth. By following these simple steps, you can keep your workout gear smelling fresh and clean.
2. Workout While Watching TV
It's no surprise that many of you enjoy spending your free time indulging in our favourite television shows. However, you can exercise while watching TV because it offers numerous benefits.
First, it can help to increase the amount of time you spend being active. Even though you're only moving around for a few minutes at a time, those minutes can add up throughout an hour-long TV show. And secondly, working out while watching TV can help make exercise feel less like work and more fun.
After all, who doesn't love feeling like they're getting a workout while also catching up on their favourite show? So if you're searching for some way to make exercise a little more enjoyable, why not try exercising in front of the TV?
3. Freeze Your Water Bottle
Like many people, you probably go to the gym with a water bottle in tow. But you may not realize that bringing a frozen water bottle with you can be beneficial. A study suggests that consuming cold water while exercising can prevent overheating and improve the effectiveness of your activity. It is most likely because drinking cold water makes it simpler for your body to maintain a lower core temperature.
It is also discovered that drinking six cups of cold water per day (equivalent to 48 ounces) can increase your metabolism by roughly 50 calories per day, comparable to how many calories you would burn walking for 15 minutes, which results in weight loss.
4. Track Your Progress
When it comes to working out, progress is everything. It can be discouraging to put in the time and effort at the gym daily without seeing results. However, if you take the time to track your progress, you can see how far you've come and how much you've accomplished.
It can assist in keeping you motivated and on track to reaching your goals. Also, tracking your progress can help you identify areas that need improvement. For instance, if you're not making as much progress in one area as you'd like, you can adjust your workouts accordingly.
A study claims that online gym clubs might help you stick to an exercise plan by encouraging accountability and healthy competition. The most recent technology can help you stay grounded and keep moving forward.
5. Stay Away From Sweaty Clothes
While it may look like an excellent idea to wear your favourite workout clothes to the gym, it's best to avoid clothes that are too sweaty. Wearing sweaty clothes can increase your risk of skin infections since bacteria thrive in humid environments.
Sweat can irritate your skin and leave rashes on it. Moreover, when you wear sweaty clothes, you are more likely to develop body odour. Your clothing will be more likely to stain, making you uncomfortable. So wearing breathable gym wear is essential.
These clothes are designed to wick away sweat from the body, keeping you dry and comfortable throughout your workout. In addition, breathable fabrics help regulate body temperature, ensuring that you don't get too hot or too cold while working up a sweat. And because they're lightweight and allow your skin to breathe, breathable gym clothes can also help prevent chafing and skin irritation.
FITNESS FOR EVERYONE
Join our exclusive Facebook Community!
DMoose community is the place for all your fitness needs. We aim to give you the best tips in health, fitness, and wellness to live a healthy and balanced life.
6. Make Your Own Weighted Vest
One of the best ways to add resistance to your workout routine is to wear a weight vest. Weight vests provide an extra challenge to your body, forcing you to work harder and burn more calories. However, weighted vests can be expensive, so if you're on a budget, you may be wondering how to make your own.
Fortunately, creating your own weighted vest with items you probably already have lying around the house is not difficult. A backpack filled with heavy books makes an excellent DIY weight vest, as does a bag of sand or rice. Simply fill the backpack or bag with the desired weight, and then put it on like a normal backpack.
If you want a more permanent solution, a DMoose weighted vest comes to the rescue. It is highly affordable, adjustable, and has cast iron adjustable weighted blocks. The best thing is it is made of 100% waterproof fabric, so you can say no to sweating.
7. Incorporate “Fillers”
When it comes to gyming, there are a lot of different philosophies out there. Some people believe you should go all-out in every session, while others think it’s better to take things slow and steady. But what if there was a way to get the best of both worlds?
It turns out that incorporating smaller exercises in between your intense workouts can be beneficial. For one thing, it can help improve your overall stamina and endurance. Additionally, studies have shown that this type of workout regimen can help reduce the risk of injury. And last but not least, it can help improve your mental focus and concentration.
So if you’re looking for a way to take your workouts to the next level, consider adding some smaller exercises. You just might be amazed at the results!
8. Include Warm-Ups
If you're like most people, you probably think of a warm-up as a necessary evil, something you must do before getting to the good stuff. But the truth is, warming up is an essential part of any workout. It helps prepare your body for the upcoming physical activity, and it can help reduce your risk of injury.
Exercise will be easier for you to do if you warm up before more strenuous activities. According to research, warming up relaxes your muscles, making them less susceptible to injuries. With warm-up activities, our blood vessels enlarge, making them simpler to deliver oxygen-rich blood to working muscles. A muscle can produce more energy the more blood it receives. Your body will be more effective at providing the energy that our muscles require and getting rid of the waste that our muscles produce.
9. Your Playlist Can be Your Timer
There's nothing unpleasant than feeling like you're in the zone at the gym, only to have your workout cut short by the timer on the treadmill. But what if there was a way to use your music to dictate the length of your workout? That's where your playlist comes in! All you need to do is make a playlist the same length as the amount of time you want to work out for. Then, when you start your workout, hit play and let the music be your timer.
You can even set different speeds for different songs to keep yourself from getting too comfortable. And when the last song ends, you'll know it's time to cool down. So next time you feel motivated to hit the gym, don't let a little thing like a timer get in your way. Use your playlist as your trainer, and let the beat push you to your goals.
10. Keep Your Gym Bag in Your Car
A gym bag is a necessary item for anyone who likes to stay active. Whether you’re a dedicated athlete or just enjoy working out occasionally, a good gym bag can make all the difference. Not only does it offer an easy way to carry your gear, but it also helps to keep your things organized. And if you keep your gym bag in your car, you’ll always have it with you when you need it.
It is much easier than lugging it back and forth from home whenever you want to work out. And if you have a busy schedule, being able to grab your bag and go can be a lifesaver. Plus, having your gym bag in your car means you’ll never have an excuse to skip workouts.
11. Be Creative With Foam Rolling
Foam rollers are a vital part of any fitness routine. They help to improve flexibility, reduce soreness, and increase circulation. Many people choose to purchase foam rollers, but you can utilize simple things in the gym as foam rollers.
For example, you can use your water bottle as support during small physical activities. Also, you can make your foam rollers with PVC pipes and duct tape. Just take a pile of pipes, make them into a bundle, cut them equally, and wrap them with duct tape.
12. Avoid Using Phone
According to a study, texting while working out results in a 45 percent imbalance in posture and attentiveness. Talking or making a call deteriorated the balance by 19%, less than texting but still enough to injure the musculoskeletal system.
Another 2016 study found that participants who used their phones during a 20-minute workout spent roughly 10 minutes in a low-intensity zone but just 7 minutes in a high-intensity zone. Contrarily, individuals who worked out without using their phones spent more than 13 minutes working out at a high level and only 3 minutes at a low intensity.
It implies texting or making calls will hinder your fitness and gym goals. Additionally, using a phone makes you less likely to reach your fitness goals and wastes the time of those waiting for the same equipment or machine you are. So, avoid using your phone and focus on training.
13. Use Bands
Everyone has their fitness journey and many different ways to get in shape. Some people like to do it alone, while others prefer working out with a group. Some people enjoy lifting weights, while others prefer cardio exercises. No matter what your fitness journey looks like, there are some basic exercises that everyone should be doing.
Pushups and chin-ups are two essential exercises for building strength, but they can be difficult to do without proper form. This is where resistance bands come in. You can improve your form and get the most out of these exercises by using bands for pushups and chin-ups. Bands provide stability and help you maintain proper form, which is essential for preventing injuries.
DMoose pull-up resistance and workout band adds resistance, making the exercises more challenging and helping you build muscle. Whether you're just starting your fitness journey or a seasoned athlete, using this is a great way to improve your pushups and chin-ups.
14. Fix Your Feet
Nobody likes having to smell someone else's dirty shoes, especially when you're trying to focus on your own workout. Unfortunately, many people choose to wear their shoes without taking the time to clean them first. This creates an unpleasant odour and can lead to the spread of disease and uncomfortability. This can be a severe problem in a gym setting, where people are constantly coming into contact with one another. That's why it's essential to ensure your shoes are clean before heading to the gym.
Keep a separate pair of shoes inside the gym. It will help prevent dirt and mud from being tracked into the gym. Make sure to clean your shoes after each use. A simple wipe-down with a damp cloth should do the trick. If your shoes start to smell, try sprinkling them with baking soda or placing them in the freezer overnight.
Do not wear shoes that are too tight or constricting. It will help prevent sweaty feet and reduce the risk of developing blisters.
15. Utilize Rep Ranges
Rep ranges refer to the number of times you perform an exercise in a set. For example, if you're doing 3 sets of 10 reps, you're performing 30 reps total. The benefits of different rep ranges depend on your goals. Heavier weights and lower reps are typically best if you're trying to build muscle. On the other hand, lighter weights and higher reps are usually a better choice if you're trying to improve your endurance.
The best way to figure out which rep range is right for you is to experiment with multiple options and see what works best for your body. Pay attention to how you feel during and after your workouts, and make adjustments as needed. With a little trial and error, you will figure out the perfect rep range for your individual goals.
- Diaz, Keith M., et al. “Patterns of Sedentary Behavior and Mortality in U.S. Middle-Aged and Older Adults.” Annals of Internal Medicine, vol. 167, no. 7, Oct. 2017, pp. 465–75. acpjournals.org (Atypon), https://doi.org/10.7326/M17-0212.
- LaBella, Cynthia R., et al. “Effect of Neuromuscular Warm-up on Injuries in Female Soccer and Basketball Athletes in Urban Public High Schools: Cluster Randomized Controlled Trial.” Archives of Pediatrics & Adolescent Medicine, vol. 165, no. 11, Nov. 2011, pp. 1033–40. Silverchair, https://doi.org/10.1001/archpediatrics.2011.168.
- LaFata, Danielle, et al. “The Effect of a Cold Beverage during an Exercise Session Combining Both Strength and Energy Systems Development Training on Core Temperature and Markers of Performance.” Journal of the International Society of Sports Nutrition, vol. 9, Sept. 2012, p. 44. PubMed Central, https://doi.org/10.1186/1550-2783-9-44.
- Rebold, Michael J., Timothy Sheehan, et al. “The Impact of Cell Phone Texting on the Amount of Time Spent Exercising at Different Intensities.” Computers in Human Behavior, vol. 55, Feb. 2016, pp. 167–71. ScienceDirect, https://doi.org/10.1016/j.chb.2015.09.005.
- Rebold, Michael J., Cody A. Croall, et al. “The Impact of Different Cell Phone Functions and Their Effects on Postural Stability.” Performance Enhancement & Health, vol. 5, no. 3, Mar. 2017, pp. 98–102. ScienceDirect, https://doi.org/10.1016/j.peh.2016.11.004.
- Zhang, Jingwen, et al. “Efficacy and Causal Mechanism of an Online Social Media Intervention to Increase Physical Activity: Results of a Randomized Controlled Trial.” Preventive Medicine Reports, vol. 2, Jan. 2015, pp. 651–57. ScienceDirect, https://doi.org/10.1016/j.pmedr.2015.08.005.