{"id":27851,"date":"2021-08-31T20:07:49","date_gmt":"2021-09-01T00:07:49","guid":{"rendered":"https:\/\/whatsgood.vitaminshoppe.com\/?p=27851"},"modified":"2021-10-04T16:08:45","modified_gmt":"2021-10-04T20:08:45","slug":"what-defines-a-good-workout","status":"publish","type":"post","link":"https:\/\/www.vitaminshoppe.com\/blog\/what-defines-a-good-workout\/","title":{"rendered":"3 Things That Define A Good Workout\u2014And Three That Don\u2019t"},"content":{"rendered":"<p class=\"p1\">Most of us work out with the general goal of becoming stronger, fitter, happier, and healthier versions of ourselves. To ensure we continue along the right path, we tend to gauge the \u201cgoodness\u201d of our workouts according to certain metrics. Often, if a workout meets these metrics, it gets our stamp of approval; if not, we try harder the next time around.<span class=\"Apple-converted-space\">\u00a0<\/span><\/p>\n<p class=\"p1\">It\u2019s sound logic. However, some indicators don\u2019t tell you as much about the effectiveness of your workout as you may think. You see, some of the numbers and characteristics we use to evaluate the \u201csuccess\u201d of exercise just don\u2019t reflect its true value. Others, meanwhile, keep us focused on the wrong things and can even lead us towards an imbalanced and unhealthy relationship with movement.<\/p>\n<p class=\"p1\">To keep your workouts as helpful as possible, you\u2019ve got to know what to focus on\u2014and what not to think twice about. Here, experts share three factors that indicate you\u2019ve had a beneficial workout\u2014and which common markers of success you should feel free to blow off.<\/p>\n<h2 class=\"p1\"><b>3 Things That Don\u2019t Define a Good Workout<\/b><\/h2>\n<p class=\"p1\">These workout indicators can be nice to have, but they don\u2019t tell the whole story. Don\u2019t rely on them alone.<\/p>\n<h3 class=\"p1\"><b>1. How sweaty you get<\/b><\/h3>\n<p class=\"p1\">Ending a workout dripping in sweat sure can <i>feel<\/i> satisfying, but don\u2019t fret if it doesn\u2019t happen for you\u2014and don\u2019t stress about getting as drippy as possible every time you move.<\/p>\n<p class=\"p1\">\u201cObviously, you\u2019re going to increase your sweat rate when you exercise intensely,\u201d says Anel Pla, C.P.T., a trainer at <a href=\"https:\/\/simplexity-fitness.ueniweb.com\/%2523header\" target=\"_blank\" rel=\"noopener\"><span class=\"s1\">Simplexity Fitness<\/span><\/a> in New Jersey. However, other factors also influence how much you sweat\u2014and not all of them are related to how hard you\u2019re exercising. Everything from how much you weigh, to how much salt and water you\u2019ve consumed, to the clothes you\u2019re wearing, to the temperature of your workout environment will affect how sweaty you get, Pla says.<span class=\"Apple-converted-space\">\u00a0<\/span><\/p>\n<p><strong>Read More: <a href=\"https:\/\/www.vitaminshoppe.com\/blog\/need-more-electrolytes\/\" target=\"_blank\" rel=\"noopener\">Are You Getting Enough Electrolytes?<\/a><\/strong><\/p>\n<p class=\"p1\">Plus, at the end of the day, sweating simply means you\u2019re losing fluids\u2014so though it <i>can<\/i> indicate that you\u2019re working hard, it doesn\u2019t mean you\u2019re reaping more benefits from your workout. \u201cSweat is simply our body\u2019s natural cooling mechanism,\u201d says Lauryn Mohr, M.S., Pn1, a personal trainer at <a href=\"https:\/\/www.lifetime.life\/\" target=\"_blank\" rel=\"noopener\"><span class=\"s1\">Life Time<\/span><\/a> in Omaha. As we sweat, the fluid evaporates off the surface of our skin, creating a cooling sensation.<\/p>\n<p class=\"p1\">Also important to know: In some cases, trying<i> <\/i>to sweat as much as possible can actually be harmful. As a newbie, for example, chasing all the sweat may encourage you to work at an intensity you\u2019re not ready for just yet, which can up your chances of injury, according to Mohr. Or, if you\u2019re exercising in a hot or humid environment, you may push your body to work beyond its capacity to efficiently evaporate sweat, which puts you at risk of heat exhaustion or heat stroke, she adds.<\/p>\n<h3 class=\"p1\"><b>2. How many calories you burn<\/b><\/h3>\n<p class=\"p1\">Yes, it can sometimes be helpful to keep tabs on how many calories you burn during a workout. After all, a higher calorie-burn may indicate a more taxing workout, which means you\u2019ll need to place a greater focus on recovery before hitting the gym again, Mohr notes.<\/p>\n<p class=\"p1\">Tracking calories may also serve as an occasional reality check to find out if you\u2019re working as intensely as you think you are, Mohr says. However, you shouldn\u2019t use calories burned as an indicator of a good workout.<\/p>\n<p class=\"p1\">For starters, whatever number you get from your fitness tracker or cardio machine may not even be very accurate, Pla warns. <a href=\"https:\/\/www.mdpi.com\/1660-4601\/16\/17\/3037\" target=\"_blank\" rel=\"noopener\"><span class=\"s1\">One study<\/span><\/a> of five fitness trackers found that the wearables overestimated calorie-burn during exercise by 14 to 23 percent. Similarly, <a href=\"http:\/\/abcnews.go.com\/GMA\/Weekend\/exercise-calorie-counters-work\/story?id=9966500\" target=\"_blank\" rel=\"noopener\"><span class=\"s1\">earlier research<\/span><\/a> revealed that four different cardio machines overestimated calories by 19 percent.<\/p>\n<p class=\"p1\">What\u2019s more, chasing a certain number during each workout can lead to overdoing it. Focusing on your calorie burn may encourage you to drive your intensity as high as possible, Mohr says. And when you do this, you lose focus on your form, breathing, or other key components of a safe, effective workout. It\u2019s a surefire way to get hurt (or at least burnt-out).<span class=\"Apple-converted-space\">\u00a0<\/span><\/p>\n<p class=\"p1\"><span class=\"s2\">It\u2019s also important to remember that <\/span>there is <i>so much<\/i> <i>more<\/i> to exercise than burning calories, even if your goal is weight loss. Movement offers many powerful benefits for your physical and emotional health. In fact, Pla has seen plenty of clients drop their blood pressure enough to ditch medications, feel more confident in their skin, and find a sense of empowerment in nailing milestones like completing a full pushup. Ultimately, movement has so much more to offer than that single number.<\/p>\n<h3 class=\"p1\"><b>3. How sore you feel<\/b><\/h3>\n<p class=\"p1\">Many exercisers wear muscle soreness like a badge of honor. However, feeling tender after a workout (known as <a href=\"https:\/\/www.vitaminshoppe.com\/blog\/delayed-onset-muscle-soreness\/\" target=\"_blank\" rel=\"noopener\">delayed-onset muscle soreness<\/a>, or DOMS), isn\u2019t a requirement of an effective session.<\/p>\n<p class=\"p1\">\u201cSoreness is really an indicator of the novelty of a workout,\u201d Mohr says. Anytime you introduce a new movement or add extra stress (like more reps, sets, or weight) to your routine, your body may respond by getting sore. Making these changes to your routine <i>is<\/i> a good thing, according to Pla; however, they don\u2019t have to leave you struggling to walk in order to be working their magic on your fitness.<\/p>\n<p class=\"p1\">In fact, chasing soreness with every workout can be counterproductive. \u201cThe recovery process is just as important as the workout,\u201d Pla says. If you don\u2019t give your muscles ample time to recover from the stress that makes them feel sore, you undercut your results. Plus, feeling sore 24\/7 just isn\u2019t fun, is it?<\/p>\n<h2 class=\"p1\"><b>3 Workout Indicators To Pay Attention To Instead<\/b><\/h2>\n<p class=\"p1\">Though any workout is truly something to be proud of (especially when motivation runs low), if you like to have some way of measuring whether you\u2019ve done your body good, the following metrics do a much better job at cluing you into the benefits you\u2019re reaping.<\/p>\n<h3 class=\"p1\"><b>1. Mood and energy<\/b><\/h3>\n<p class=\"p1\">Are you happy and energized after your workouts? If you regularly feel drained, consider it a sign that your workouts are off.<span class=\"Apple-converted-space\">\u00a0<\/span><\/p>\n<p class=\"p1\">No one is saying your workouts should never be tough; just that they shouldn\u2019t suck all of the energy out of you. \u201cI always tell people to leave one rep in the tank,\u201d Mohr says. \u201cYou never want to leave so depleted that you feel like you can\u2019t give anything next time.\u201d<\/p>\n<p><strong>Read More: <a href=\"https:\/\/www.vitaminshoppe.com\/blog\/fitness-goals\/\" target=\"_blank\" rel=\"noopener\">6 Signs You&#8217;re Reaching Your Fitness Goals That Go Way Beyond The Scale<\/a><\/strong><\/p>\n<p class=\"p1\">In fact, if you strike the right balance between pushing and recovering, you should finish every workout feeling even <i>better<\/i> than when you started, she adds. And if your workouts truly make you feel good, you\u2019re more likely to stick with a routine long-term.<span class=\"Apple-converted-space\">\u00a0<\/span><\/p>\n<h3 class=\"p1\"><b>2. Progress over time<\/b><\/h3>\n<p class=\"p1\">Though it\u2019s nice to see instant feedback about your workout on your fitness tracker or smartwatch, oftentimes, you won\u2019t really know how effective your workout was until later. So long as your training <i>and <\/i>recovery are on-point, you\u2019ll keep seeing progress from one week to the next, Pla says.<span class=\"Apple-converted-space\">\u00a0<\/span><\/p>\n<p class=\"p1\">A few indicators that you\u2019re on the up-and-up include:<\/p>\n<ul class=\"ul1\">\n<li class=\"li4\"><span class=\"s3\">Lifting heavier weights or lifting a given weight for more sets or reps<\/span><\/li>\n<li class=\"li4\"><span class=\"s3\">Running, cycling, swimming, or rowing faster or further<\/span><\/li>\n<li class=\"li4\"><span class=\"s3\">Losing inches around your waistline<\/span><\/li>\n<li class=\"li4\"><span class=\"s3\">Exercising more often during the week<\/span><\/li>\n<li class=\"li4\"><span class=\"s3\">Improving exercise form<\/span><\/li>\n<li class=\"li4\"><span class=\"s3\">Nailing new exercises (think full pushups or box jumps)<\/span><\/li>\n<\/ul>\n<p class=\"p1\">Progress over time is the ultimate sign that your individual workouts are working some magic. After all, it\u2019s the long-term results we\u2019re truly after, right? On the flip side, if your progress comes to a halt\u2014or worse, even takes a step backward\u2014you\u2019ll know something\u2019s not right with your workouts and\/or recovery.<span class=\"Apple-converted-space\">\u00a0<\/span><\/p>\n<h3 class=\"p1\"><b>3. Sleep<\/b><\/h3>\n<p class=\"p1\">How well you sleep at night can also clue you in on your workout from earlier that day, as well as the cumulative effects of your weekly routine. You see, a good workout releases feel-good chemicals that help combat stress and anxiety, which are two common foes of sleep, <a href=\"https:\/\/health.clevelandclinic.org\/how-exercise-affects-your-sleep\/\" target=\"_blank\" rel=\"noopener\"><span class=\"s1\">notes the Cleveland Clinic<\/span><\/a>. Too much exercise and\/or too little recovery, on the other hand, can have the opposite effect.<\/p>\n<p class=\"p1\">In fact, <a href=\"https:\/\/link.springer.com\/article\/10.1007\/BF03345606\" target=\"_blank\" rel=\"noopener\"><span class=\"s4\">research<\/span><\/a> shows that too much intense exercise <i>increases<\/i> your levels of the stress hormone cortisol. (Normally, cortisol levels decrease once your workout is over.) So, \u201cif you\u2019re not sleeping well, it\u2019s a clear indicator that you\u2019re overreaching and not recovering well, and that your workouts are just another stress for your body,\u201d Mohr says.<\/p>\n<p><strong>Read More: <a href=\"https:\/\/www.vitaminshoppe.com\/blog\/do-you-need-more-sleep-than-the-average-person\/\" target=\"_blank\" rel=\"noopener\">Do You Need More Sleep Than The Average Person?<\/a><\/strong><\/p>\n<p class=\"p1\">Sound a little too familiar? Consider it a sign that you need to better prioritize recovery or tone down the intensity of your routine to find balance and reap the benefits.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Most of us work out with the general goal of becoming stronger, fitter, happier, and healthier versions of ourselves. To ensure we continue along the right path, we tend to gauge the \u201cgoodness\u201d of our workouts according to certain metrics. Often, if a workout meets these metrics, it gets our stamp of approval; if not,<a class=\"more-link\" href=\"https:\/\/www.vitaminshoppe.com\/blog\/what-defines-a-good-workout\/\">Read More <span class=\"screen-reader-text\">3 Things That Define A Good Workout\u2014And Three That Don\u2019t<\/span><\/a><\/p>\n","protected":false},"author":198,"featured_media":27855,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"jetpack_post_was_ever_published":false,"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":true,"jetpack_social_options":{"image_generator_settings":{"template":"highway","enabled":false},"version":2}},"categories":[286,4,9],"tags":[],"class_list":["post-27851","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-editors-picks","category-fitness","category-the-latest"],"jetpack_publicize_connections":[],"acf":[],"yoast_head":"<!-- This site is optimized 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