While cardio is a great way to lose weight, if you want to tone and build muscle, it’s a smart idea to incorporate compound exercises into your workout routine. We take a look at some whole-body compound exercises to maximise muscle growth and get a better workout in less time.
What is a compound exercise?
Compound exercises target multiple muscle groups, as opposed to isolation exercises that work out a single muscle. Something like a squat will work out glutes, hamstrings and quads, while a push-up will target the chest, triceps and core. Compound exercises can also be a great way to burn calories fast, especially if you overindulged a little during the Christmas break!
To get a full body workout with compound exercises, you can incorporate several at once to make a big impact. Adding weights or bands will create resistance making for an even more intense workout.
Here are a list of compound exercises you might like to consider adding into your workout program:
Recovery after Compound Exercises
Compound exercises are more challenging than isolation exercises and require more energy and focus. Always allow for a recovery day after a workout with compound exercises to avoid injury and for the body to repair muscle fibres.
You should expect some soreness after a workout with compound exercises, such as light muscle tenderness and stiff joints. But excessive soreness is a sign that you may have pushed it too far or not let your body recover enough in between workouts. Appropriate stretching techniques, using a foam roller or getting a massage will help ease your recovery.
Adequate hydration, eating carbs and protein and cooling down after a workout are also important factors when exercising your whole body. At Striders, we can assist you with your nutrition and fitness goals. Contact us for a free consultation today, to find out how we can help you smash your goals this year