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Easy Ways to Improve Performance

By May 31, 2018March 9th, 2019No Comments

Carry a cold water bottle

With warmer weather upon us, stick a water bottle in the freezer and then carry it outside for your walk, run, or workout. We recently discovered a new study from Stanford University that showed that participants holding a cold device experienced less fatigue and could exercise for longer periods of time in warm conditions. #NowYouKnow

Drink a cup of coffee

Make like an Olympian and have a cup of joe before heading in to exercise. When you have a caffeinated drink before a weight lifting session, you’ll be able to do more before you get exhausted—and you’ll leave looking forward to your next workout. That’s what we call a win-win!

Load up the playlist

It’s no surprise that music and exercise go hand-in-hand. Music has some kind of special, privileged access to the motor system that helps improve performance. When you are listening to music, these sounds engage the areas of the brain that allow us to move and specifically synchronize different muscle groups. So it sounds like it’s time to add some new music to your playlist and get those muscles moving!

Embrace the foam roller

This is a big one. Stop muscle knots in their tracks—without a visit to a massage therapist. Unlike tight muscles, knots can’t be stretched out, and can often lead to tears and muscle imbalances. But with a foam roller, you can treat and prevent knots, using the power of your own body weight. Simply lay with the specific body part you want to work on, and roll until you reach a tender spot. Move back and forth on the area for a few moments very slowly, and repeat daily.

Use apps

You have access to tons of incredible health and fitness resources, all at your fingertips. There’s a range of apps to help encourage, track, and help with your fitness. Whether your barrier is time or sleep, there’s an app for that. If you’re looking to track, monitor and improve your outdoor runs, check out Strava. Whatever the goal is, there’s an app for that. Check out our blog post on apps to help improve your workouts.

Go all-out

With just 60 seconds of all-out exercise (at about 90% of your maximum heart rate) followed by 60 seconds of recovery, you can dramatically improve fitness. Repeat the cycle 10 times (for a total of 20 minutes) and you’ll significantly improve your fitness levels in just a few weeks. Or just add in a few fast sprints to your regular run, walk, bike ride, or elliptical session.

Eat a snack

Your body can’t work to the fullest if it’s running on empty, so gas it up and eat a snack! If you’re eating enough regularly, your body has at least an hour’s worth of high-intensity fuel stored away. But if you feel better with a little food, eat a nutritionally balanced small meal about two hours before a workout, or a small snack about 30 minutes before putting on your workout shoes.