With a modern lifestyle, there are a lot of hindrances that tend to keep people off from sticking to a physical routine exercise and also from taking advantage of regular workouts. The vast benefits that come along with physical activities are undeniable and for those who are already engaged in them, health experts urge that they need to ensure that they find ways of improving their exercise for better results and also keep them on track. Sandrine Twagiramariya, a certified fitness trainer in Kigali says that its normal for most people, especially for starters, to feel like their body results don’t match the amount of exercise that they do. However, when you realise that it is not just about improving but also sticking to those exercises, it will be easier for you to give it a try. She points out that there are things to consider in order to smarten up your training and move closer toward achieving your healthy body goals. Twagiramariya, who is also a personal trainer, notes that first, one should always have a clear plan on how they intend to go about their workouts. Just like in any other chore or tasks, with exercising, there is need to plan what you will be doing and at the right time. This prevents you from just signing up for gym or taking part in any physical activity without aim, which can make your results not to be seen, she says. She further adds that with a plan, it helps an individual to prioritize the training modalities that are most supportive, which in the end, build a long-term strategy for your fitness journey. Nelson Mukasa, a fitness coach, an expert in mass sports and the main sports instructor for the bi-monthly Kigali Car Free Day, believes that prioritizing exercises yield better results. He says that this can be achieved by one determining their goal and training for it, explaining that the reason for this is that many people’s workout routines most of the time don’t support their fitness goals. He points out that its essential to know what works out for you, and this means that your routine exercises should at least be tailored to support your goal for better results. For instance, he notes that depending on what one needs to achieve as far as being physically fit is concerned, choosing the right exercises for that particular goal would be the best option. However, he says this should be done with the help of an expert because they are in a better position to know what is good for an individual. Doing different workouts at the same time prevents one from excelling at their goals. Instead, the best way out is to focus and prioritize the exercises and training regimens that will help you achieve your main objective in the long run, he advises. Nutritionist Private Kamanzi, says another important way of improving on your regular workouts is by refueling your body. He recommends consuming sufficient post-workout protein and carbohydrates because they are crucial for glycogen replenishment and muscle tissue repair. To back up his sentiments, research suggests that consuming 20 grams of post-workout protein can enhance muscle protein synthesis, which will support your muscle-building efforts. Kamanzi says consuming carbohydrates plays an important post-exercise role. For instance, he says glycogen, which is a stored form of carbohydrates that provides the body with fuel for activity, is depleted after a strenuous workout. Consuming carbohydrates after your workout replenishes glycogen storage and is shown to enhance muscle protein synthesis. In a nutshell, adequate protein and carbohydrates will help your muscles repair and grow stronger, and supply you with the energy to push you through your next workout, he adds. Several studies have also established that it is important for one to take time and recover. This because the muscular adaptations occur after repeated bouts of training in which muscle tissue is damaged and, in the process of repair, grow in size or strength. During the 24-48 hours after you finish an exercise bout, your body works hard to return to its normal resting state. If your body isn’t able to fully recover in that time period, its believed that your progress will suffer. Kamanzi, on the other hand, says other than nutrition, getting enough sleep is also essential as it helps support sleep physiological systems that are stressed during exercise. All these routine habits help one stay away from injuries, maximize training and get enormous benefits that come along with physical activity, he adds.
