Exercise is one excellent means of achieving optimal level of health and fitness. However, it should be noted that different people need different levels of exercise. Some customization is necessary when setting fitness goals. It will mainly depend on what you want to specifically achieve. For instance, if you simply want to lose weight, then the most advisable type of exercise would be cardiovascular exercises such as biking, jogging and swimming.
There is actually a wide range of options when it comes to cardio exercises and many are just variations with unfamiliar names and complex moves. When it comes to cardio exercises, the bottom line is to burn excess fats by raising the heartbeat and improving blood flow. Exercises that are included in this category are also known as cardio-pulmonary exercises because they also increase the efficiency of the respiratory system.
The types of exercise that will suit you best will also depend on your body type of built, whether you are a mesomorph (muscular), an ectomorph (slim) or an endomorph (chubby). For example, if you are an ectomorph and already very thin, it is not very advisable to immediately proceed with heavy lifting exercises. Otherwise, you might injure yourself in the process. Certain initial assessment and conditioning will be necessary.
I know a lot of individual’s would rather run than walk because it is quicker, but if you walk a very good pace, you can burn a great deal of calories. If you were to walk between 45-60 minutes you can burn over 300 calories and you will not have all that jarring going on that you would encounter with running/jogging. Remember, it takes 3500 calories to burn one pound of fat, so walking and watching your food could get you to this result every week.
If you are an all of nothing type of person, I still recommend starting off at a decent amount of time, but don’t over do it because you may burn yourself out. Always practice moderation and when you are getting some great results, then you can increase the duration and intensity.
Breathing is so important when working out. It can make or break a great fitness routine and cause serious damage. If you notice that you are getting dizzy, seeing stars or getting nauseous, then you are breath holding or reverse breathing. Stop what you are doing and just count out your repetitions. Even though you may be speaking out loud, you will get your breathing pattern and then count underneath your breath (softly).
If you need to know when to increase your weight then here is a quick tip. If you are always in the 12, 15 or 20 repetition range, when you can do at least 3 to 4 sets hitting that specific number, it is time to increase the weight and strive to get that number again. If you are completing the full amount reps per set still, then increase the weight a little bit again.
The importance of working on ones stability is extremely important, especially when we start to get older. A lot of individuals who start to age will have different issues, but this is a time when hip injuries and replacements are more prone to happen. This is due to tripping, falling, losing balance or just the bones have become brittle due to bone degenerative syndromes. Incorporating balance and stability into ones fitness routine cannot hurt, but can only be extremely beneficial, so give it a try.
If you are a baby boomer and want to start a weight lifting fitness program, then here are two things that you need to focus on, correct lifting form and breathing. If you are interested in making gains in the amount of weight you lift, that will come in time, but the most important variable is that you lift the resistance correctly without injuring yourself. I would recommend hiring a personal trainer in order to work on these principles. If for some reason you cannot afford personal training on a consistent basis, then sign up for a few session and learn the basics of weight lifting and be put on a program that you can manipulate every six weeks When the six weeks are up, go back to your personal trainer, take another session and then be put on another six week program in order to keep progressing. If you can see your trainer more often that is better, but as long as you are consistent, you will get the results that you want. Remember, safety comes first, so learn the correct way and you will not develop bad habits.
If you are running short on time, then you can crank out a quick workout and it can still be effective. If you only have 30 minutes to do something, then here is what you need to do. Get your watch, look at the time or start the timer, and just go non-stop for 30 minutes. Start out with legs, then chest, back shoulders, core, abs, etc. If you do not have any equipment, that is okay too. Do wall Iso wall squats, lunges, pushups, abs, planks, pullups, etc Get creative, figure out a quick circuit and do it as many times as you can within your time frame. You will get an excellent workout!
If you are looking to take your fitness to the next level or want to reach your goals in a quick, but safer manner, then yes, you need to work with a trainer. Even if you are a seasoned fitness enthusiast, working with a trainer can always help you. The crazy thing, when trainers want to learn new exercises, they will either watch a trainer or take some sessions from a trainer. As a last fact, even the professional athletes work with trainers because they know what is needed to take them to the next level.
Portland Oregon Fitness
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