Improving physical performance isn’t hard — if you know what to do. Below you will find a list of the most important things if you want to build your physical condition and the best performance. Keep in mind that using physical activity to support and boost your immune system can also benefit your physical condition.

Avoid stimulants

Products such as cigarettes or alcohol have a really bad influence on your physical condition. Even if you work out regularly, your performance will be much worse. Smoking can adversely affect your cardiovascular system and therefore worsen your physical condition and overall health. While a small amount of alcohol from time to time won’t do much harm, cigarettes and drugs are strictly prohibited if you want to get the best performance.

Vary your workouts

Remember that working out the same routine for months will give you effects, but they will be much more visible if you diversify your workouts. This doesn’t mean you should exercise your legs on Mondays, your back on Tuesdays, etc. but try different routines. If you are exercising with the recorded workouts of different fitness trainers, use various programs or even change the people who conduct workouts. This way you will make sure that your muscles are working really hard and in different ways.

Push yourself harder

Although it’s easier said than done, you should leave your comfort zone with each workout. Doing the same 40-minute routine every day will only be effective for some time. It will get easier and easier over time and you will not benefit from training. It may be a good idea to add a certain percentage of your training time — every couple of days. Keep in mind that this tactic will work only for a while (because training sessions may be too long) and you will have to change the course of action. Again, if you exercise with recorded workouts, check if your favourite trainer uses different difficulty levels and if so — go to the next level. If you exercise in the gym, increase the intensity of your training. If you are not sure how to do it without physically harming yourself, take advantage of professional help.

Keep yourself hydrated

When your body is low on water, your physical performance will deteriorate significantly. The amount of water you should drink depends on your weight and other factors, but in general you should drink at least 1.5 to 2 L of water a day. Remember that some drinks (such as coffee) have a dehydrating effect and require increasing the amount of water intake.

Eat healthy

As you probably know, diet plays a huge role in overall health and also affects your physical performance. Just like with water: if you are not properly nourished your workouts will be much less efficient and you will get exhausted faster. Therefore, try to eat well, but not overfeed. Also, avoid sweets and junk food: they may be tasty but not good for your body.

If you’re not sure if you can handle it yourself, it may be a good idea to seek a professional help — whether you want someone to write your workouts or optimize your diet.