Not Feeling the Burn? Try this Simple Fix.

Have you been working out and finding you can't feel anything after or don't feel like you are actually getting a good workout during your class. (SPECIFICALLY AIMING TO GAIN MUSCLE)

This one simple change in your workout can fix that.

The "Pause". The one thing most people forget during their routine is the pause. When you are working out and going from rep to rep you should be pausing for a few seconds at the peak contraction of the muscles(where the muscle is fully contracted and under maximum stress). Most people who have lifted weights know this good rule of thumb. Where the rule gets lost is when you aren't in a weight lifting setting such as Yoga, Pilates, and floor routine.

Specifically in a class setting, the instruction can be too fast, you aren't familiar with a moves, you are moving to fast, or you are watching/matching others. These few factors can take the workout out of the class.

Here are some tips

1.) Studying the location(s) of peak Contraction(s) of a move.

Understanding where exactly the muscle is supposed to be contracting and focus on it during your exercise.

2.) Talking it out in your head

I like saying the main muscle I am supposed to be working in my head at the peak of contraction and I'll drag it out so I get my little pause in.

Evening saying "squeeze" each time can trick your brain into putting more emphasis on a move

3.) Eyes on the PRIZE

In a class setting its hard not to pay attention to others, especially with a full class. "Where is their matt from?" "wow they are good" "I want Chick-fil-a so bad" "Should I do it like them". These are common thoughts that can occur and take us out of the moment, that can lead to poor execution. Enter the class with your own intention and focus on that intention throughout the class.