As you all know, we’re big advocates of working out outside of class. And, I’m always asked for ideas on how to workout more efficiently outside of class. So, here are 15 tips to help you workout in the New Year.
- Set goals.
One of the biggest mistakes people make is to not set goals with their workouts. Be specific and write down your goals. What are you trying to get out of your workouts?
- Schedule your workouts.
I don’t recommend just winging it. Schedule your workouts. If you don’t, you will likely postpone it. This is one sure way to make sure you find the time outside of class. If your cell phone has a calendar, be sure to add a reoccurring entry with alerts to remind you and keep you on task.
- Start slow.
This not applies to the pace of your workout but also the number of items you practice. Don’t do everything at once. Pick a couple stretches, basics, techniques, sets, drills or forms. Remember: slow to learn, slow to forget. Just keep things simple; especially in the beginning.
- Be specific.
Know what you’re going to practice before you practice. Go through your quick reference journals and divide things up so you can make sure you’re working all of your material you have up to that point. Write a list of what you’re going to work on. Be sure what you work on matches your goals for working out mentioned in idea #1.
- Don’t be specific.
Sometimes it’s just good to freestyle your workout. However, I only recommend this once you have been doing your own home workouts for a while.
- Gradually increase intensity.
Once you get into the swing of things, start stepping up the intensity of your workouts. Start doing your forms for cardio. Get a heavy bag and work on combinations in 2 minute spurts. These kinds of exercise will definitely help with muscle toning and conditioning and help you shed any unwanted weight.
- Track your workouts.
Keep a journal of what you covered so you can make your future workouts more productive. Keep rotating through your manuals and make sure to mark off what you have down well and what you have yet to learn. Be sure to communicate with your instructors what you have yet to learn. Then, once you have learned that material, integrate that into your workouts.
- Get workout clothes.
You don’t need to wear your gi to workout at home. You can buy some dry fit shirts, workout shorts, and some good cross trainer shoes. Having workout clothes at home is little easier to throw into the was than your gi and makes things a little less formal.
- Wear whatever you have on.
It’s a good idea to be comfortable in your street clothes as that is what you will likely be wearing if ever confronted.
- Change up your workout routine.
Once you get into the habit of workout, change things up. Mix up the order of your workouts. Focus on one thing instead of five.
- Work out before you go to work.
Finding time to workout is usually the biggest barrier for most. Get up a half hour earlier and try working out before you go to work. With a busy work day, this might be the best time to get some extra practice in. Plus it will get your blood flowing and will help you to be more alert throughout the day.
- Work out during lunch.
Can’t get up early? Squeeze in workouts during your lunch hour. Find an empty room or close your office door. I work on patterns and forms in my office several times a week. It’s amazing how quickly this can help solidify the sequencing.
- Workout after work.
First thing after work, head to your workout room at home, garage, basement, or where ever you can consistently practice without distraction. Some people prefer this while others feel too tired. Workout before dinner to make sure you don’t let that get in the way of your training.
- Add 5 minutes per week to your workout.
Each week, add 5 more minutes to your workout. I recommend getting your workouts to about 30-45 minutes at least twice a week outside of the two hours of class each week.
- Listen to music.
I personally create a mix of slow and fast songs to change up the tempo of my workouts. Put together your own compilation of music that lasts at least an hour. Then set it to random and enjoy your workout!
What workout tips would you add? Leave you ideas in the form of a comment below!