Exercise and Fitness Tips |
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| Some fitness tips to keep you fit:
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| 1. Try and get at least a half hour of exercise a day
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| 2. Don't eat white flour foods
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| 3. Don't workout longer then 45 - 60 minutes when weight training
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| 4. Only train each muscle once per week
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| 5. Take more protein
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| Basic Fitness Tips to try at home:
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| Running or jumping rope or DVDs. Also strength training exercises such as push-ups, sit-ups, and things like that. Try resistance bands or weights in addition to cardio. If you have Fit TV or exercise TV there are good shows on there to follow along with at home.
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| If you have stairs in your home, go up and down them a couple dozen times a day, that should get your legs feeling good. For sit-up or abs, put your feet up on the seat of your couch while you lay on the floor. You can be very creative that way. You can do squats with a kitchen chair. Push-ups in the living room or den. Cleaning is good exercise, too. Do you have kids, yet? If not, borrow someone's infant and lift him or her a lot, that'll tone your arms.
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| You need to develop a healthy lifestyle through a mixture of eating healthy and exercising.
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| For a healthy diet, you need to be eating small to medium meals regularly. Four or even five times a day. Apart from breakfast which should preferably be fiber rich, each meal should contain a balanced amount of carbohydrates for energy,(from potatoes, rice and pasta, etc) protein (from fish, chicken, occasional red meat is fine, Soya is good too) and plenty of vitamins, minerals and antioxidants (simple fresh fruit and vegetables). Eat like this and make sure you are well hydrated (fruit juice is as good as water, any fluid counts, but some fluids have negative effects too, such as alcohol or caffeine rich drinks.)
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| You can have a wide range of healthy meals with this, from Indian, Thai, Chinese, Italian, British, etc. Just make sure each meal contains balanced amounts of these three. On the bright side too, fresh vegetables and rice and pasta is a lot cheaper than crappy junk food!
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| This doesn't mean you cant have chocolate or pizza/takeaway/etc, just save them as very occasional treats.
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| Whilst putting muscle on is your primary goal, you need to make sure your cardio improves too.
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| Cardio exercise includes any form of exercise such as running / jogging / swimming / cycling etc that gets your heart rate pumping and you sweating and out of breath. It will not only burn calories and reduce your body fat levels, therefore making you 'slimmer' by having less fat on you, but will also improve your resting heart rate and lung function, making you healthier.
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| I can't stress the importance of cardio exercise enough, a good benchmark to aim for is to run a mile and a half in 12 minutes or less.
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| Strength training will help you strengthen and tone your muscles. This is done with the use of weights or by free training.
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| There are essentially (without getting overly complicated) two types of strength exercises based on different types of muscle fibers depending on whether you want to build size, bulk and power, or just 'tone' up the lean muscles an get more muscle endurance.
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| Heavy weights with short reps/sets will build your fast twitch muscle fibers and build size, power and strength. Imagine big guys at the gym lifting heavy weights.
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| But if you use light to medium weights with lots of reps/sets you will exercise your slow twitch muscle fibers, you wont build size, but you will tone up your body and train muscle endurance. This will obviously make you 'look' healthier and more toned, but will also increase your metabolism (as your muscles demand more energy) so you will burn calories faster. These muscles are also exercised a lot with cardio workouts (i.e. your leg muscles when running).
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| If you are in a gym then it is a good idea to use a mixture of both free weights/exercises (such as dumbbell curls or sit ups/push ups) and using the machines. You don't need a particular order/regime, just exercise your whole body. Don't concentrate on one or two areas, use everything to a greater or lesser degree!
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| For arms however, bicep curls, push ups, triceps dips etc will all work your upper arms, but remember to exercise your shoulders and other supporting muscles too.
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| As far as exercise goes, you should aim to strike a balance between cardio training and strength training, this way you will build good strong and toned muscle, but also keep your body fat levels down and increase your heart and lung performance, making you much fitter and healthier.
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Need more Information..? |
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