The most effective exercise regimen includes both strength training and cardiovascular (aerobic) training in a consistent, regular program.
· 2-4 days of strength training and
Every safe and effective exercise program should consist of three elements. In order, they are:
· Warm Up
Always warm up before exercising. People who do not warm up before exercising are the ones who usually end up sustaining injuries. Protect your neck, back, spine, and joints. Get the blood and juices flowing and wake up your muscles gradually through a series of stretches and preliminary sets using reduced resistance. This is one time when "going through the motions" can be extremely beneficial.
Strength Work Out
Perform at least one set of 8-12 reps to near fatigue for each muscle group in the body (chest, back, shoulders, biceps, triceps, abs, thighs, hamstrings, and calves) a minimum of two times per week. Your goal should be to work up to doing three sets (increasing the resistance for each successive set) with 30-60 seconds of rest between each set.
Start out slowly.. By doing additional sets or combinations of sets you can realize even greater strength and body shaping gains. Following are some basic guidelines useful for all strength training exercises:
· Perform each exercise smoothly and evenly through the whole range of motion in a slow, controlled manner. Never jerk or lunge.
· Breathe. Exhale against the resistance; inhale on the return. Do not hold your breath.
· Always resist the Power Bands back to the starting position for each exercise. This provides a training effect in both directions.
· Increase the resistance for successive sets by 5%-10%. In general, increase the resistance when 12 repetitions can be completed in proper form; decrease the resistance when less than 8 reps can be completed.
· Replace fluids lost while exercising by drinking water at regular intervals during exercise. Don't wait until you feel thirsty to drink.
· Rest a minimum of 48 hours and a maximum of 96 hours between training sessions using the same muscle groups.
Aerobic Work Out
An exercise is classified as aerobic if the oxygen supply is sufficient to meet the oxygen demand of the working muscles during the exercise. When this occurs, it's possible to continue the exercise for prolonged periods of time (12 minutes or more). Another aspect of aerobic exercise is that it engages the large muscle groups, principally those of the legs, continuously over the length of the exercise. Brisk walking, running, jogging, cycling, rowing, jumping rope, etc. are examples of aerobic exercise.
You can achieve an aerobic training effect by performing aerobic exercise for a minimum of 12 minutes during which your heart rate has been elevated to within your training range. The training range is between 65% and 80% of your Age-Predicted Maximum Heart Rate (approximately 220 minus your age). Remember: It takes a few minutes of exercise to elevate your heart rate into the training range and this time does not count toward the minimum 12 minutes.
Circuit Training Work Out
Circuit training consists of a series of strength training exercises, commonly interspersed with short episodes of aerobic exercise, all done one after the other with as little time between each exercise as possible.
The object is to perform strength training exercises on the major muscle groups while maintaining an effective aerobic training level. Circuit training takes significantly less time to achieve results comparable to separate programs of strength training and aerobics.
Since lack of time is the number one reason people give for failing to start or maintain a regular exercise program, circuit training is a method that makes sense. And SmartGYM, with its revolutionary new design that allows simultaneous aerobic and strength training, is the ideal circuit training machine.
Never quit exercising suddenly. Instead, decrease your intensity gradually and finish up with some stretching movements to allow your heart rate to come back down to normal, nice and easy. This can help to reduce muscle cramping and post exercise muscle pain.
Weight Loss and Fitness - Facts not Fiction
The world of weight loss and fitness is certainly vast, and theAmerican consumer can absolutely get lost in the thousands ofeasy effortless and ostly useless ads if not careful. With mybooks and research I want to clear the air about the variousmyths and false statements regarding our health and fitness thathave clearly muddied the waters for many Americans.
Super Charge Your Metabolism
1. Cardio in Combination with Strength Training- If you need to combine your cardio with Strength training then do your Cardio AFTER your Resistance Training workout.
Exercising for life - The magic is in the synergy!
Synergy: the working together of two or more things, people,or organizations, especially when the result is greater thanthe sum of their individual effects or capabilitiesMomentum toward your goals is generated when all componentsof fitness are incorporated into your workout program." Heart-through cardiovascular workout" Skeletal muscle-through strength training" Joints-through flexibility exercises.
Invest in Your Health
What if a trusted friend were to tell you about an investment where you could not possibly go wrong..
Planning An Exercise Program
When designing an aerobic or strength training exercise program, fitness professionals, such as personal trainers and gym instructors, invariably use the F.I.
Professional Triathlon Training Taking You To Your Best
There are hundreds of different programs for professional triathlon training that will work for you. There are even more that won't.
Bodybuilding and Exercise - The Ten Commandments in Making of a Champion!
1. Fill your life up with different hobbies! - Bodybuilding Champions realize working out is not everything there is in life.
3 Exercises for Good Posture and a Six-Pack
These days many people spend a significant part of their day slaving away over a hot computer and as a result, their posture is not what it should be. Bad posture can result in short-term discomfort such as neck stiffness and headaches and also lead to more serious problems in later life.
What the Philosophy of Tai Chi Can Do For You
Taoist PhilosophyTo understand the purpose of the form it is important to understand its basis and roots.The origins of Tai Chi go back over 5,000 years and are based in Taoist philosophy developed and refined by the great Taoist thinkers such as, Tao Te Ching, Lao Tzu and Chuang Tzu.
Exercise - Anxiety & Panic
Yes, all I'm afraid this does play a part in reducing anxiety and depression. As much as you may not like doing it (I've never been a huge fan of it myself) but once you get into it, you certainly feel better for it afterwards.
Strength Training After Fifty
Strength training after fifty is no longer for those people who are having some sort of mid-life crisis. In fact, doctors are literally writing prescriptions to get this generation up and moving.
Why would I want to write about yet another fitness program? There are so many out there. There is no escape from fitness programs whether you watch TV or read a magazine or newspaper.
Working Out - Its Good For You
When we think about the life in the country, there is always something rosy about it. What is it that the people in the country have that we do not? When you ponder about it you find that those lucky souls eat good food, they work really hard, by work I mean real physical work and they have good night's sleep.
Finding The Right Exercise Intensity
We've all heard the exercise guidelines that recommend we participate in 30 minutes of moderate intensity physical activity 3-5 times per week. That seems easy enough to implement.
Top 10 Mistakes To Avoid When Exercising the Abdominals
The abdominal muscles are essential for maintaining good posture and core stability, however many exercisers are unclear on the correct way to exercise them. Traditional exercises for the abdominals include crunches and sit-ups also known as trunk curls and curl-ups.
Core-Principles: The Function of Functional Training
Okay?okay?okay! Enough already!!! It seems like with every new term, every new invention or just about anything that is seemingly not "Everyday" that we all become flustered and assume we know nothing, which is both a testament to our lack of faith in ourselves and also a reflection of our ever-growing dependence on externals to give us a little reassurance where our natural instincts should be in high gear.My intention with this article is not to offend anyone especially those that whom, without their continual support I would surely be seeking a new line of work, and yes I am referring to my clients, so please don't feel like I'm bashing "you" if I ever refer to any particular individuals or events, no names will be mentioned though.
The Degradation of Fitness Science
The world and our selves evolve and exist in a cyclic fashion; good times and bad? ups and downs? we experience changes that seem to repeat, including everyday cycles of sleep-wake and cell regeneration. History is a broad example of cycles, whereby we enter the "dark ages" followed by an "age of enlightenment.
How Exercise and Beta-Glucan Help the Immune System
It is thought that moderate exercise, such as speed walking, jogging, and aerobics may enhance your body's natural resistance to infection. This is due to that fact that this kind of physical activity activates the release of immunostimulatory factors, such as growth hormones, cytokines, and prolactin, which in turn activates various populations of immune cells.
People Walking: How Some People Enjoy Their Exercise Walking
People walking regularly for exercise often walk for more than just that. They are those who have found their sweet spot in walking.
The Importance of Stretching Exercises
Muscles and connective tissues shorten over time and that results in less flexibility. If your muscles have gone some time without being used, they tend to become weaker and quite stiff.