Whether you are just about to embark on a health and fitness program to get in shape or whether you are a health nut who cannot live without a daily jog along the beach, here are some tips that will help you get the most out of your workouts.

Warm Up

Before you begin your workout, you need to warm your muscles and slowly speed up your heart. Starting your workout with low intensity and gradually raising it is the best way to do this. Get the blood flowing through your body by taking a short walk, marching in place or moving through a few basic exercises without intense effort.

Stretch

After you have warmed your muscles by getting the blood pumping with mild exercise, do some stretches to prepare your muscles for the hard work through which you are about to put them. Flexibility during a workout is imperative to reducing the chance of strain or injury. Stretching after a workout releases the lactic acids that build up during exercise and reduces muscle soreness afterwards.

Time Your Exercise

Effective workouts require the ability to time your exercise. Rushing through a toning or strengthening workout is always a bad idea as your muscles need time to prepare and recuperate. A good way to get the timing down is to count. Count “one and two” as you contract, hold for a count of two at the top of your contraction and count again as you release. Pause for a count of two before doing the next repetition. Between sets, you should rest your muscles for at least 30 seconds.

Breathe Properly

The first response to someone when they say “breathe” is usually a smirk. Of course we are going to breathe! But the truth is, without proper discipline, most of us don’t breathe correctly and this is true especially during a workout. Exhale as you tighten or contract and inhale as you lower.

If doing cardio, take the time to notice your breathing. If it is rapid, slow down. If you are holding your breath, as many of us do without realizing it, exhale slowly and start breathing in a rhythmic manner. Take in a few deep breaths every little while to keep your oxygen levels up and your heart pumping the way it should. A good rule of thumb is that if you can’t hold a conversation due to heavy breathing, you need to slow down.

Vary Workout Intensity

A key tip for getting in shape is to vary the intensity during your workout. This will increase your fitness level and help you lose weight. Many exercisers believe they should get to a certain level and stay there, but that isn’t the case. Your workout benefits are maximized by varying the intensity.

If performing an aerobic workout like running or cycling, warm up slowly as already discussed and gradually step it up until you’re at 60% of your maximum heart rate. This is calculated by the formula:

(220 - your age) x 0.6 Example for a 40 year old: (220-40) x 0.6 = 108

Vary your workout intensity by raising and lowering it between 60 and 75% every little while. As your intensity level increases, so does your breathing and your heart rate. At the end of your workout, slowly lower the intensity until you are breathing at a normal pace and your heart rate is back to normal.

Following these workout tips before, during and after your workout routine will help you maximize your workout and get in shape.