Health, Water

7  tips for an effective exercise you need to know

7 tips for an effective exercise you need to know

You do work out and spend time and energy. Standing in front of the mirror, your belly is not what you wanted. Standing on a digital scale, oh! God, the number seems stuck, not tending to decrease. Not getting the results, you may not be doing effective exercise. The new findings of science might help you get what you want from your work-out.

The text brings you some of the useful daily tips on effective exercise. The point is, you and I do some of them every day. For instance, water. Most of us forget the bottle of water to hym or run. But dehydration can have hurt your body to a large extent. Yet, you have come to the right place.

1. Hydration

How much water do you lose in every workout? The average gym goers lose 6-10%. By 2% water loss, you:

  • Face a harder workout
  • Your performance will reduce
  • The ability for recovering decrease


The University of North Carolina’s finding on Water, Hydration, and Health proves the above results.

Water makes 70% of your body. You need it every day even if you don’t feel it. Watching over water consumption is essential for effective exercise. It’s because you lose more water through sweating. What will water do for your body during exercise? It will:

  • Balance temperature.
  • Allow muscle contractions
  • Regulate blood volume


Even low levels of dehydration causes

  • Headaches,
  • Lethargy,
  • Constipation


The amount of water you need is different for everyone. The ACE (American Council on Exercise) advice on water consumption for effective exercise is as follows:

  • 2- 2.5 cups of water 2-3 hours before exercise
  • 1 cup of water half an hour before exercise
  • 1-1.5 cups of water during exercise every 10-20 minutes
  • 1 cup of water in 30 minutes after your workout.

Aside from the normal water, you can take advantage of alkaline water benefits to boost your energy and get more hydration.

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2. Do Warm-ups

As thunder comes before lightning, warm-up comes before the exercise. It’s essential to effective exercise.

The American Heart Association (AHA) says a “warming up your body is like a warm-up to your car.” By increasing your flexibility and temperature, you:

  • Become more efficient.
  • Have a safe work out.
  • Better heart rate and breathing

The warm-up prepares your heart for physical activity. It also helps you to recover from it.

Try to have the warm-up for at least 5-10 minutes. Engaging all parts of your body is the ultimate benefit. Running, jogging, or bicycle can involve all of your body.

3. Your coffee is fine

A cup of hot coffee is not just to overcome your afternoon slump. The International Journal of Sports Nutrition and Exercise Metabolism researched the effects of caffeine before exercise. It found out that having coffee before work out burns 15% more energy. It’s an effective exercise tip for you to lose more weight.

Time’s article on coffee for easier work out shows that caffeine can make muscles to burn more fat. Body preserves glycogen and gives muscles time, not to wear out quickly.

VeryWellFit reports about the concentration benefits of coffee. One cup of coffee, better concentration, and less tiredness.

4. Get better night sleep

Frank Underwood said, “I’ve always hated the necessity of sleep. Like death, it puts even the most powerful men on their backs.”

He is completely wrong by science. You need to love your night sleep for effective exercise.

In his book “Why do we sleep,” Matthew Walker says, “two-third of every adult in the developed countries don’t get the eight hours recommended night sleep.” “Most of us don’t know what sleep is.”

Walker explains that lack of sleep leads to diabetes, cardiovascular disease, and heart attack.

The quality of your night sleep is essential to effective exercise. Sport’s Medicine review says that bad sleep will hurt your performance. If you can’t go back to normal, one reason might be the poor night’s sleep.

When you sleep, your muscles, nervous system, and all parts of the body recover.

For good night sleep, the Sleepfoundations recommends to:

  • Have a regular pattern
  • Go to bed for sleeping, not fun.
  • Calm down before sleeping
  • Make your bed comfortable
  • Take sleeping pills only in emergency cases

5. Determine being lark or owl

You go against your system in exercise; you might not have an effective exercise.

In his book, Daniel H. Pink, “When: The Scientific Secrets of Perfect Timing,” talks about three types of people by sleep habits. Larks tend to go to bed early and wake up early. Owls tend to sleep late and wake up late. The third group is the average one between the first two. Thye can neither sleep late nor wake up late.

Determine which one you are. Find a time that matches with your system to do the exercise. You are an owl and start running in the morning; you will leave it after…you say how long.

Perfect timing leads to effective exercise for the long term.

6. long term exercise is easy

Work out for the long term makes you live longer and brings a healthy life. But most of us have a problem with the long term.

“It’s not that I’m better or stronger; I just stay with exercise challenges longer.” It is my quote derived from Einstein: “It’s not that I’m smart; I just stay with problems longer.”

Do you have a similar problem as I had once? Charles Duhigg‘s advice on the pattern of the habit can be useful. Cue, →routine →reward. If you put the signs in front of yourself, you are more likely to do it. Place your sneakers, outfit, or gear somewhere you see a lot. The sign motivates you to do it. After doing it, try to make it a routine. Do it a lot and a lot until it becomes part of you.

Finally comes the reward. A good feeling, a nice shower, a hot coffee, or a remark on your calendar that you’ve done it is considered a reward. You should find your reward for doing exercise.

Then follow the cycle again. It will help you to stick with your plan.

When you go through Duhig’s book, you see this pattern in most successful habits. You make effective exercise a habit; there won’t be many challenges in doing it.

James Clear‘s advice in his book Atomic habits is also useful. He says to start a new good habit, make it:

  1. Clear
  2. Interesting
  3. Simple
  4. Satisfying

Effective exercise doesn’t come overnight. It needs patience and persistence. The smarter you work, the more benefits you will get.

7. Safety first

You do the exercise to be healthy. What’s the point if it causes injuries or harm? We often tend to forget the principles of effective exercise. Safety is its permanent companion.

In case you seek to start a new sport, try to ask people’s advice. Following instructions is wise, not naivety. You don’t learn from others’ mistakes; others will learn from yours.

Training too often or too hard might cause injuries like:

  • Inflamed tendons and ligaments.
  • Stiff or sore joints and muscles
  • Stress fractures


In the beginning, try to start at a slow pace. Then raise your speed or intensity unless you have been working vigorously.

In case you haven’t done exercise for a while, go back to a lower level first. Shorter sessions, smaller dumbells or weights, leaving the hard parts for the next time are examples.

Although some say you don’t need fancy equipment, yet you need the essentials. For instance, a suitable standard pair of sneakers are necessary for almost everyone.

Find out what is fundamental for you and the activity you’ve taken.

As you might feel bad after a particular meal, listen to your body after exercise. Try to tackle sharp pain, dizziness, nausea, etc., if facing them. They might be serious.


You buy a new car. Congratulations! When receiving the keys, don’t you ask for advice or tips about it? I do it for almost everything I buy. But why some of us don’t take advice for effective exercise? Just doing it doesn’t mean you are doing it in the right way.

You might have coffee every day. The text explained when to drink it so as to be effective for your exercise. It did the same with water, night sleep, and the timing of your exercise. They are part of your lifestyle. Now you know how they will serve to your benefit.

As the text explained, take water consumption seriously in doing exercise. It is essential in hot areas like Las Vegas.

Tahoe Springs Water has been serving the valley since 1994. Best water quality is our pride. Call us at+702-433-4545 to order water for your work-out or gym.

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