Instead of clearing your diary to find extra time in the gym – or worse still, becoming so demoralised that you give up – it’s time to change your workout. Most of us are creatures of habit, so even though we know we should be varying our exercise routines to stop this happening, we stick to our old routines, and we even risk injury by using the same muscles day in, day out.

However, rather than just swapping the treadmill for the rowing machine, you need to switch everything up, not just varying the activities, but the length of time you do them for, the intensity, and even where you’re doing them. It’s the constant adaptation that stops us from grinding to a halt, leading to better fitness and better weight loss.

If this seems too confusing to stick to, then don’t worry – it’s easier than it seems, all it needs is a little planning. If you’re a real stickler for routine, then this is for you, since you will be working out a few plans to rotate over a period of a few weeks. Vary your cardio activity, and also whether it’s for intensity or endurance; the key is to make sure that no two training sessions are the same, and that you never do two workouts designed for the same end back to back. You may want to discuss your initial plans with a personal trainer, and check in with them every month or so to make adjustments – it’s easy to decide on a plan which is either too tough or too easy for your current level of fitness, and if you don’t factor in suitable warm ups and cool downs, including plenty of stretches, you are in danger of picking up a sports injury.

By their nature, sports injuries can be hard for your GP to diagnose. Waiting lists can also be long for hospital scans, so a private MRI in London is a good idea to speed up the process, especially if your workout is crucial to your physical or mental health, or if the injury is such that you are unable to carry out even day to day tasks without pain, let alone follow an exercise regime. A quick diagnosis can help you get the treatment you need to get back to your best.

Muscles needs between 24 and 48 hours to repair and rebuild. If you work the same muscle again, too soon, it can lead to tissue breakdown instead of building.

For years there have been tried and tested methods of revitalisation but some of these have come under question. The daunting ice water bath had been a trusted method up until recently when it was discovered that ice baths may actually reduce gains in muscle mass and strength.

Don’t waste any more recovery time, try out these scientifically proven tips to help maximise your body’s post workout recovery:

Get a good night’s sleep

Multiple studies have suggested that sleep deprivation can have significant negative effects on performance and recovery. When you sleep your body releases growth hormones that repair muscle trauma caused during exercise. Sleep is also the prime time for the body to undergo protein synthesis, meaning proper sleep will make for stronger muscles and increased endurance.

Everybody has a different sleeping pattern but you should aim to have at the very least six hours of rest each night. If you have time, or prefer to sleep less overnight, you can also top up on sleep with a daytime nap. Taking a nap around two hours after a workout can help the body to enter a deep, restorative state.

Foam roll your muscles

Foam rolling, or self-myofascial release, is a method of self-massage that returns your muscles and soft tissue to their native state. Exercise, injury and arduous everyday tasks can cause a build up of knots that restrict performance. By relieving knots and helping soft tissue to operate correctly again, foam rolling improves workout performance.

A study found that myofascial release with a foam roller can dramatically increase your range of motion without any negative effects on strength. Use a foam roller with a PVC core for best results. If you don’t have access to a foam roller, tennis balls or lacrosse balls are effective alternatives.

Use revitalising products

There are several products on the market containing ingredients that aid in the recovery process.

Essential oils are used by sports trainers and massage therapists to support the fitness and performance of their athletes. Aromatherapy massage is used both before and after exercise to improve speed recovery and reduce the chance of injury.

Male grooming experts Regal Gentleman recommend Jack Black turbo wash energising cleanser which contains juniper berry to help eliminate lactic acid from tired muscles. Other extracts that can boost recovery include eucalyptus for circulation and opening airways, lavender for its anti-inflammatory effects and rosemary for pain relief.

Indulge in some music therapy

Music is a great motivation tool during a tough workout but believe it or not, listening to music post-workout can actually speed up recovery time. A study conducted by a team of Israeli researchers found that blood lactate concentrations, which is used to measure muscle fatigue, dropped by 11% in athletes who listened to music during a cool down period.

Researchers have analysed various genres of music with cardiovascular response. They found that fast-paced rap, pop and techno tunes raised the blood pressure of those who listened to them, while certain classical pieces are in sync with the body’s natural rhythm and lowered the listener’s blood pressure.

Hydrate with science-backed beverages

Drinking plenty of water to aid post-workout recovery is no secret. Exercising while dehydrated can cause muscle damage and so it is of utmost importance that you replenish fluids. While H2O provides the healthiest option, many people turn to energy drinks such as Gatorade and Lucozade as a quick fix of replenishing fluids.

There are healthier alternatives to energy drinks. Chocolate milk has been proven to boost muscle recovery. It contains a three-to-one ratio of carbohydrate grams to protein grams which appears to enhance glycogen replenishment. It also contains far more potassium, calcium and vitamin D than most sports drinks and is naturally tuned to human digestive systems aside from those with a dairy intolerance.

An alternative for those lacto free is cherry juice which can help to reduce the swelling that occurs when muscles are damaged. Researchers found that after drinking cherry juice, athletes returned to 90% of normal muscle force within 24 hours, compared to only 85% without cherry juice.

1. Mix it up

A treadmill and even an elliptical offer you tremendous control over both your speed as well as your effort.  Thus it is possible to mix several things up on these stationary machines. You can mix it up by increasing your incline for the first few minutes, activate your calves and quads, and decrease the decline for hamstrings and so on.  By doing so, you will be targeted several different body parts and making the most of what the machine has to offer.

2. Get into the flow

If you just keep going and going hard on the treadmill or elliptical without really paying attention to what is happening to your body, then you might feel fatigue and tiredness soon enough. Thus it is rather important to break up the high intensity workouts and create a flow from easy to hard. This will prevent you from hitting rock bottom and fatigue early on.

3. Don’t hang on

Another step that can help you make the most cardiovascular fitness equipments like treadmills and elliptical are to avoid hanging on in the middle of the session. If you are feeling tired, then rather than holding onto the rails or falling off balance, it is better to switch the machine off and get down for a few minutes. This is important as far as safety reasons are concerned.

4. Mimic a race

Often we tend to go lazy and slow when we are on these machines but in order to max it out and feel the energy, you must try to mimic a race. Tempo runs, track repeats as well as long runs can all be done on a treadmill. You can make use of the treadmill’s automatic elevation options irrespective of whether you are seeking a change of pace or trying to run in a new challenging condition.

5. Avoid adding weights

Adding weights onto the machine may help you build muscle but it always poses the risk of putting you off balance. Weights can dry up your energy fast and may even lead to injury

6. Avoid the fat burn setting

Most elliptical and treadmills have the fat burn setting but this setting must be avoided because you are always going to burn more fat by running faster as compared to running slower.  So run faster and your fat burning will double.

Plan

To achieve your desired results, it is critical that you know what you are doing right from the word go. You should have a clear idea of how your workouts will be structured. According to experts, you should aim for between 2 and 3 sessions of cardio workouts per week. Also, start with simple workouts at first that progressively get harder over time. If you are not making any progress in your training, then you will need to adjust your workout to be more challenging. If you are able to handle more as you continue training, this shows that you are making a great progress.

Cool Down

I cannot stress enough the importance of cooling down periodically while training. Why? This is because it helps in bringing the rate of your heart back down. In turn, this contributes greatly in improving your process of recovery. It gives your body a chance to slow down after engaging in an intense session. In short, don’t strain but train – this can only be achieved by giving yourself some breaks to cool down and giving your body a chance to prepare for the next task in your cardio workout.

Sprints

Sprints help to build muscles in the legs and it is essential that you either have them as their own workout session or as a part of your comprehensive cardio workout. Whichever way you choose, sprinting will add a great boost to your cardio workouts and will help you achieve your desired fitness level within the shortest time possible. As such, don’t overlook sprints but make a point of capitalising on the benefits they offer.

Mix In Exercises

The art of combining and mixing exercises is very essential in cardio workouts and it is one of the key elements of my training. Mixing in different exercises helps to optimise your training and keep your sessions from getting boring. You should come with a good action plan for how to integrate various exercises into your training sessions. Try to mix weight training exercises in between running sessions to achieve remarkable results. Most importantly, having a variety of strength and endurance exercises ensures that you will optimise your workout time. This also helps break up those boring sessions and the monotony that comes from doing the same thing over and over. Keeping in mind all these aspects will help you build the best cardio workout that delivers your desired results.

But if you’re serious about exercise and require the boost to your vision that comes with glasses and/or contacts, maybe it’s time to make that change. Here are some great ways that you (and anyone you’re exercising with, for that matter) will benefit.

You’ll Be Much More Comfortable

According to Acuvue, there are a bunch of activities and routines that will be undeniably improved by switching to contacts. From running to contact sports to racquet games, you will see an instant improvement in your abilities and, eventually, your comfort. Not only that, but your peripheral vision will be drastically improved because, well, you pretty much lose your peripheral when wearing glasses.

While it’s true that you could go with workout goggles, chances are you won’t want to do that for style and comfort’s sake. Also, as any of these activities become more vigorous, you’ll be more prone to your glasses (and even goggles) slipping or becoming detached. Who wants to worry about that when they’re in the middle of a match? And if you’re worried about sweat getting into your eyes and lenses, just get a headband.

Your Routine Will Also Benefit

As a result of what is mentioned above, your exercise routine, whatever it might be, will benefit if you go the contacts route. You won’t have to constantly adjust your glasses, worry about them falling off or getting broken, etc… and you can instead just focus on whatever you’re doing.

But if you just have to stick with your glasses for some of your exercise schedule due to irritation, do so during the weight-lifting portions or anything that’s not quite as active. Also, should you choose to wear them while swimming, make sure you also wear the appropriate eye goggles. It’s also recommended to put on some of your disposal contacts before swimming so you can just discard them once you’re done.

Don’t Worry About Dry Eyes

There are some people who will tell you that your eyes will dry out if you wear contacts during exercise, though that’s really not the case anymore. The lenses that are being made and sold today are much more capable of retaining moisture compared to just five years ago. But if you do feel your eyes getting slightly irritated or dry, make sure you have eye drops nearby to take care of that.

Hopefully these tips will assist you in convincing yourself (or even a friend) that going the contacts route for exercise is the way to go. Your eyes will thank you.

To prevent back pain, make sure you stretch before your workout. Even if you are engaging in exercise that is not particularly high impact, you are still moving your body in new ways, and your muscles will be forced to react to those demands quickly. Spending some time before you exercise to stretch and warm up those muscles will make a big difference in how you feel after a workout. It will also ensure you are less likely to sustain an injury during your exercise. In addition to stretching before a workout, stretch after a workout too. Allow your body to cool down, and send a signal to your muscles that it is time to relax and begin the repair work that they do between workouts. Remember to stay hydrated as well. Your body needs water as it works out. You need it to quench your thirst and to replace the fluids that you lose during any type of exercise.

If you do find yourself experiencing pain in your back, take a few days to rest. Do not return to any high impact or strenuous exercise. While rest is important, you want to make sure you do not stay completely immobile. Physical activity will help your back recover and your muscles get back to normal. Do not lie around on the couch or stay in bed for an entire week. Take your time and move slowly, but make sure you do stay active while you work through back pain. Apply heat and ice to your back. Some people respond better to one instead of the other, and you can try alternating hot and cold to find which treatment works better on your back pain. A little over the counter medication might be a good idea as well. Take some ibuprofen or aspirin to alleviate any pain you might encounter.

Exercise is an important part of staying healthy and fit. However, you should not exercise to the point of pain. Do what you can to minimize the hurt you might feel after a workout, and take care of yourself while you recover. Remember to stretch and drink plenty of water, and the pain you feel after working out will disappear in time.

Just before I go in the gym for a workout or a run, I always look at some workout motivation. I have 4 videos that motivate and inspire me before training. So I thought I’d share them with you!

1. Gladiator

It’s a classic and I think if anyone wanted to play a part in a movie, it would be Maximus. I can remember the first time I saw this clip and I wasn’t really sure what to expect when Russell Crowe takes on six other gladiators but he nails them all! Great clip and great motivation.

2. Best of the Best

Some people aren’t that familiar with this movie but I love it! Starring Phillip Rhee and Eric Roberts, this martial arts movie is a must see from the 80′s.

3. Karate Kid

As a kid growing up in the 80′s, this was definitely a classic film. A brilliant story with a belter of a soundtrack towards the end. Check it out.

4. Rocky

There are loads of Rocky montages I could chose from but this is one of my favourites. I don’t think I’ve ever met anyone who doesn’t like Rocky or at least who hasn’t seen Rocky. Great overall story, great motivation and a great ending. How many of you have drank raw eggs or chased chickens since watching Rocky? Haha.

Stay motivated,

I’ve recently branded up a 4Ever Fitness calendar so you too can download it free of charge and print it off on your home printer. I’ve gone easy on the colours so it doesn’t waste too much of your ink! Once it’s printed off you can put it anywhere you will see it on a regular basis. Try your kitchen, in the gym or on your office wall. I personally feel a great sense of achievement when I look at my calendar at the end of the month and I can see exactly what I’ve done. I also feel guilty if I miss a few days in a row and my calendar looks bare!

>> CLICK HERE TO DOWNLOAD YOUR FREE EXERCISE CALENDAR FROM FATHER FITNESS <<

Please feel free to add in the boxes whatever you want. You may want to keep track of your body weight, the weight you lifted in the gym or maybe the distance you’ve just ran. Remember if you are recording your own body weight, you should do this at the same time every day so your figures are consistent. So downloaded your free exercise calendar now and keep track of your fitness training month by month and day by day.

Enjoy,