How To Work Out Efficiently (And How Atlas Can Help)

The Centers for Disease Control and Prevention says a third of adults don't get enough sleep. ABCNews says we’re overworked and overstressed. And yet, on top of jobs, family, relationships, and bills, we’re supposed to make time to exercise? We’re stretched thin, and managing your time is non-negotiable. This means you have to learn how to work out efficiently if you want to be the best version of yourself possible — and Atlas can help.

Your gym time is limited, and you need to make every second count. We can help you increase your workout efficiency by a colossal 20% — which can equate to massive gains for you.

How would you like to have a workout buddy that goes everywhere you go and gives you up-to-date information about your performance and progress? Do you feel that would help you reach your goals faster — and maintain them?

Here’s what you need to know.

How to Work Out Efficiently (and How Atlas Can Help)

It doesn’t matter if you’re the stay-at-home mom wanting to get back in shape, the professional who spends most of their time sitting at a desk, or a college student buried in homework. Having insight into how your fitness is working for (or against) you is invaluable.

Track the Calories You Burn Every Minute

You probably already know that if you want to maintain your weight, your calorie consumption and expenditure should be roughly the same. If you want to shed body fat for a leaner, stronger physique, you ultimately have to burn more calories than you consume. If you’re short on time, developing a high-intensity, calorie-busting workout is crucial to achieving your fitness goals.

You can’t do this, however, if you can’t measure your progress.

With Atlas, you can quickly and easily track how many calories you’re burning each minute. Clearly determine your progress over time so that you’ll know if you’re training efficiently.

Atlas Multi-Trainer 3 tracks the calories you burn every minute during your workouts and sports

How can you best use this information to your advantage?

As you experiment with different types of fitness, you’ll notice that some activities burn more calories than others in the same amount of time. For instance, according to Harvard Health Publishing, a 155-pound person can burn approximately 260 calories in 30 minutes on the rower. However, 30 minutes of yoga might burn only 149 calories.

It’s not just the calories you burn during training that you need to be aware of. What about the calories you burn at rest, like when you’re sitting at your desk? Your total daily energy expenditure — meaning how many calories you burn in a whole day — is also of value.

Don’t worry — we track that too.

This helps you understand which physical activities best suit your goals. If you happen to notice, for instance, that weight training helps you continue burning more calories at rest than swimming does, you might opt for the former over the latter.

While, to be clear, calories are just one metric you should care about along your fitness journey, it’s important to monitor them if you want to reach your health goals.

Make Sure You’re Engaging the Muscles You’re Supposed to Be

The exercises you do are only as effective as how well you do them. For instance, squatting is an excellent compound exercise, meaning it attacks multiple muscles and muscle groups all at once. This makes it an efficient way to get your sweat sesh in.

However, if you’re lifting with mostly your back and not your quads and glutes, you’re not nearly reaping all the benefits that squatting has to offer.

Your Atlas Multi-Trainer 3  senses what exercises you’re doing and associates the proper muscles with each exercise you do. With that information, it’ll add up all the work you do to estimate the total muscle fatigue you can expect to experience.  

Atlas Multi-Trainer 3 tracks muscle fatigue and activation over time as you workout

This helps you to better understand if you’re engaging your body in the proper way.

Targeting the right muscles in your workout is vital in learning how to work out efficiently. Otherwise, you’re not getting the most out of your time.

Furthermore, engaging the wrong muscles during certain exercises can actually lead to injury. For instance, if you’re deadlifting by pulling the barbell off the ground with a rounded back, as opposed to engaging your core, glutes, and quads, you could end up with nagging back pain or worse. Follow your watch’s muscle charts to know where you should be feeling the burn.

Log Your Exercises for Optimal Goal-Setting

We’re big on setting goals. They’re important for your success. Did you know that in one Harvard Business study, researchers found that the 3% of graduates from the MBA program who had written their goals down were earning 10 times as much as the other 97% who didn’t write them down?

Fitness is a marathon, not a sprint. If you want to be healthy in the long run, you need to take it one workout at a time. This is just one benefit of logging every single movement of every single workout, using our built-in digital workout log.

It’s not just about logging, either. In order to truly maximize the effectiveness of your workouts, you need to be able to measure every aspect of them, which is why Atlas allows you to analyze the progress of every exercise, your rep range, your estimated one-rep max, the max load used, and so much more.

As an added bonus, logging your workouts can help form new and better habits and also keep you accountable. Win!

Take the Guesswork Out of Your Programming

If you’re training without a coach, the odds are that you’ve already discovered one of the most challenging parts of staying fit is developing your own programming.

Sure, you can find workouts online, but are they coming from a reputable source? Are they safe? Effective? Will they deliver the results that you want?

We’ve eliminated the doubt by providing over 1,000 proven workouts in the app, chosen based on their popularity. Don’t see the exact one you want? Modify an existing workout or create your own from scratch.

No matter what, Atlas will continue to track all of those important metrics so that you can keep getting the most from your training.

Optimize Your Time Outside of the Gym

Fact: You should recover as hard as you train. Rest is important to your gains. In fact, overtraining can backfire and lead to the stressing of several body systems (neurologic, endocrinologic, and immunologic), mood changes, and a whole host of nagging issues, including:

  • Constantly stiff and sore muscles.
  • Constant fatigue.
  • Decreased performance in the gym.
  • Trouble sleeping.
  • Repeated injuries that won’t heal.
  • Trouble concentrating.
  • Weight loss.
  • Depression.

You certainly can’t train efficiently if you don’t rest efficiently. Atlas Wearables will monitor your restful sleep and light sleep. Additionally, it’ll give you valuable information about your resting heart rate, muscle fatigue, strain, and recovery.

Life is hectic. We feel you. Why not make it a little easier with a training partner that follows you around and gives you all the important details you need to optimize your workouts and feel amazing?

Are you ready to take your fitness routine to the next level? Shop with Atlas Wearables today to learn more about how you can benefit.