How to maximise your workout

You do not want to spend hours in the gym, but you want to get fitter, slimmer, stronger and just plain healthier. However, there is a possibility that you are not getting the most out of your workout time.

It is quite possible to get a highly effective workout in just half an hour, and only a few times a week, if you maximize your workout.

Limit your exercise to 30-40 minutes. Many people, who really want to get as much out of their training as possible, spend a lot of time in the gym. However, the truth is that after 30 or 40 minutes, the benefits are not so great. To go for it, you should increase the intensity of exercise, so that you spend less time working. It is preferable to work out at a higher intensity for less time.

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High-intensity workout

If you are just getting started with exercise, it’s best to take it slow. Jogging or cycling, for example, it’s important to build up your endurance for at least 4 weeks before you get into something more intense. That means it will be at a level where you can easily talk without running out of breath. However, once you have a base of endurance, increase the intensity to increase the effectiveness of the exercise. For help and advice at a Gym Dublin, visit


Many people do not pay enough attention to the protein they need to rebuild muscle. If you do not, you’ll get little out of your workout, as cardio and strength sessions both need protein for muscle building.


Be sure to hydrate well throughout the day. It takes several hours for your body to absorb water, so you cannot just drink right before exercise. Try to make water drinking a habit all day long.


You will no doubt have heard that carbs are bad in terms of dieting, but carbs are our body’s main source of fuel. If you do intense exercise, you will need carbs, or you will not have enough energy. If you do use protein shakes, be sure to include carbs such as bananas which are a good source of fibre / high-low glycemic carbohydrate that you need to exercise.


Use before and after exercise. It’s best to take a protein / carbohydrate shake before your workout and then one after as well. Taking one before your workout increases the flow of amino acids into the muscle during training, giving them the building blocks they need. Post workout, the protein helps to stimulate muscle growth.

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Slow lift

Many people contract their muscles slowly and then do a faster release. However, you can maximise your exercise by lifting slowly in both directions. Lift up and down for a count of 5 seconds in each direction.

Mix it up

Try to avoid completing the same workout routine repeatedly, otherwise your body will get used to that level of stress and you will not get an effective workout. When training for strength, mix up your routine every few weeks. When looking to do cardio training, it is recommended to cardio, it’s preferable to do some cross training, as opposed to jogging each time.