6 Tips to Keep Crushing it at the Gym

Whether at the gym or on the court these tips can help you achieve maximum performance

1.  Jumping

To improve performance in your sport or in the gym, you have to do exercises that make your movements more explosive.  Professionals suggest squat jumps, box jumps, and quick vertical jumps with the least amount of time on the ground possible to improve athleticism.

2. Try Bands

Bands do wonders for your body. Muscles contract and react to the band’s resistance, which gives you the ability to stabilize joints. There are tons of exercises on YouTube or ask your local trainer. 

3. Get enough sleep

When you sleep you slip into an anabolic (muscle-building) state that’s optimal for growth.  Professional trainers recommend at least 7 hours a night.

4. Focus on compound movements

Compound movements such as overhead presses and deadlifts use multiple joints at once. The more muscles used, the more muscle can be increased. Professionals recommend ground-based movements. These are moves that have your feet on the ground for the majority of the time; your body learns to absorb and apply force through the ground. Your local YMCA trainer can give you some great tips.

5. Drink more water

Drinking enough water is critical for your muscles to function optimally during exercise and sports. When we’re dehydrated our muscles don’t work as well. For high-performance athletes, professionals recommend multiplying your body weight times 0.6 to get the number of ounces you should drink each day.

6. Get an Active Recovery

Stiff, sore muscles don’t like inactivity.  One of the best ways to speed up the recovery process is through brief, low-intensity workouts between regular workouts.  An easy 20-minute walk on treadmill or light swim increases blood flow without the soreness associated with eccentric contractions. Put in a little extra work to prepare your body for your next workout.