What is the Perfect Workout?
Learn what the perfect workout looks like, how to warm-up, exercise, and cool-down properly.
I was working out in the gym yesterday and saw at least half a dozen people wander into the weight room and stand there bewildered – attempting to figure out just where to start. Should I get on a cardio machine? Stretch first? Jump right into a light, easy exercise?
This article will cut through the confusion and teach you exactly what you need to know to do a perfect workout.
Step #1: Short Cardio Warm-Up
In the episode How To Warm-Up and Cool-Down, you learn that a brief bout of cardio for 2-10 minutes can cause increased blood flow, higher muscle temperature, enhanced cooling mechanisms, and better hormone production and mental focus during your workout. A simple way to do a quick cardio warm-up is to hop on a treadmill, bike, or elliptical trainer, start with an easy pace, and increase the resistance every 60 seconds for a total of 5 minutes.
Step #2: Dynamic Stretching
Now that your muscles are warmed up, it’s time for dynamic stretching. This is much different than static stretching, which would be something like reaching for the sky, or touching your toes. Instead, dynamic stretching involves moving your muscles and joints through different ranges of motion, which is even more effective after they’ve been warmed up with cardio. Here’s a sample dynamic stretching routine:
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10 arm circles in all directions
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10 leg swings in all directions
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Walking lunges from one end of the room to the other and back
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Side shuffles from one end of the room to the other and back
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Reach for the sky and bend your waist from side to side 10 times
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Finish with 25 jumping jacks
Step #3: Foam Rolling
This step is optional, but if you have an especially bothersome muscle knot or area on your body that still feels quite tight after your warm-up and stretching, you can grab a foam roller, and roll your body over the foam roller 10-20 times, applying steady, even pressure as you roll. You’d be surprised at how limber and awake you feel after using the foam roller!
Step #4: A Goal-Specific Workout
Your exercise routine will vary depending on your goals. For example, if you want to become a faster runner, you could alternate each day between the type of workouts I describe in How to Become a Faster Runner, doing hill repeats one day, treadmill intervals another day, and a steady, aerobic run on a third day.
If you want to get bigger muscles, you can do a heavier, full body weight routine similar to the one I suggest in How to Build Muscle. And if you just want to burn lots of calories, shed some fat, and get into great shape, you could do the full body workout described in The Best Workout For Fat Loss. This is one of my favorites, and goes like this: simply do 3-4 sets of 10-20 repetitions for each body part, then do 30-60 seconds of hard cardio after each set!
Step #5: Cool-Down
In the episode How to Warm-Up and Cool-Down, you learned that as you progress to your cool-down after the workout, your body slowly allows the heart rate to return to normal. That is important, since one of the times you’re most susceptible to cardiovascular problems after a workout is when you plop onto the couch or into your car as blood pools in your heart and extremities. When you cool down, you give that blood a chance to re-circulate throughout your body, which also reduces your risk of fainting and dizziness.
There is no hard and fast rule for what constitutes a perfect cool-down. An easy example is simply walking on the treadmill for a few minutes. Another example would be to simply repeat the dynamic warm-up you started with. I personally like to do about 5 minutes of yoga after my workout. If you have muscles that feel tight or knotted, you can also repeat some foam roller moves on those specific muscle parts.
Step #6: Recover
A perfect workout doesn’t end when you finish your last repetition. If you’ve had a strenuous workout, you can decrease post-exercise exhaustion or soreness by having a meal, a shake, or some other form of healthy fuel after you’ve finished. While this isn’t necessary for an easy or short workout, a mix of carbohydrates and protein is helpful if you’ve been exercising for more than an hour, or you’ve done a very hard routine. You can also use many of the techniques described in How to Recover After a Workout, including wearing compression socks or tights, using an Epsom salts bath, or taking an ice bath or cold shower, hydrating, or even using a natural topical or oral anti-inflammatory, such as magnesium oil and arnica or proteolytic enzymes and amino acids.
As you can see, the perfect workout involves a bit more than simply heading to the gym, grabbing some dumbbells, and working up a sweat. But if you incorporate these 6 steps into your workout, your body will respond by becoming fitter faster, with less discomfort for you!
If you have more questions about ways to be more productive while you exercise, or your own tips about how to be more productive during a workout, share them in Comments or on the Get-Fit Guy Facebook page!
About the Author
Ben Greenfield received bachelor’s and master’s degrees from University of Idaho in sports science and exercise physiology; personal training and strength and conditioning certifications from the National Strength and Conditioning Association (NSCA); a sports nutrition certification from the International Society of Sports Nutrition (ISSN), an advanced bicycle fitting certification from Serotta. He has over 11 years’ experience in coaching professional, collegiate, and recreational athletes from all sports, and as helped hundreds of clients achieve weight loss and fitness success.
