We should also remember that staying fit is not the easiest thing and it can be difficult. It is vital that we attempt to achieve this higher level of well-being, but it’s going to take some hard-work and effort on your behalf. The good news is, there’s something out there everyone can do to get fit. You just need to be willing to commit a bit of time and effort. You may even enjoy yourself.
One way to improve your fitness is calorie counting. Knowing your calorie count helps you determine if you’re going to gain weight or lose weight. If your calorie consumption is at your maintenance level without exercise, and you lose calories by exercising, you are going to be lean and fit very quickly.
Many people look to lifting weights as a means to reach their fitness goals. Though to really see results, all you need are some simple push ups, pull ups, handstand push ups, bridges, leg raises, and squats.
Your average push-ups are excellent for fine-tuning your triceps. An ideal angle at roughly 45 degrees with your palms is much better practice. Those triceps will melt like butter then harden like stone beneath the stress of these high-quality push-ups.
When you have a specific set of objectives leading to a goal, you will have built in motivation for your fitness plans. You will stop focusing on how hard it is and push yourself harder to achieve the goal. In addition, it helps prevent you from giving up because you are forced to consider your fitness regimen as a continuing process.
Limit your weight lifting time to one hour. Plus, your muscles get too much wear and tear after an hour of working out. Once 60 minutes has passed, put the weights down and give your body a break.
Do not lift weights for more than one hour. After an hour your muscles will begin to suffer from severe fatigue. It’s best to keep your weight lifting workout at less than an hour to maximize the benefits from your hard work.
Keep your workouts varied by including a wide range of exercises. This keeps your exercise regimen out of a rut, and you stay committed to exercising every day. Also, it’s important to switch exercises to get more muscle groups involved to get the maximum benefits from working out.
There are all kinds of classes you can take to keep it fresh. Rotating among different types of exercises can give you the opportunity to find several that you love and keep you going back for more. If you have not yet, try a dance or yoga class to mix it up. Try kickboxing or boot-camp classes. The great thing about trying different classes is that you need not return to any you don’t like, and you’ll still be working out productively throughout the trial process.
Crunches alone won’t help you build abs. Although you may crank out 250,000 crunches, studies show that a mere 1 pound of fat is consumed. Simply performing crunches is not as effective as a more comprehensive program. Add other moves to your abdominal routine, as well.
While indoor treadmills provide great exercise, running in the outdoors is far more strenuous. Treadmills are convenient, but nature (with a little help from man) has created the perfect workout just outside your door; hit the pavement.
If you want to develop your muscle mass, try lifting heavier weights and doing less reps. Choose the muscle group you wish to target. Warm up with lighter weights. Do 15-20 repetitions to warm your muscles up. The second set should consist of heavier weights with half the amount of repetitions. Add at least five pounds of additional weight, then repeat your third set.
Wear comfortable clothing when working out. You may feel pressured to wear a fashionable fitness outfit, especially when working out in public. Don’t let anyone pressure you into wearing something that is not comfortable for you. Wear loose, comfortable clothes that allow you to move around freely. The proper clothes allow you to think more about fitness and not how your clothing looks.
You can use wall sits to build up your leg muscles. Start by finding an open wall with enough space for your body to fit against it. Be at least eighteen inches facing away from the wall. Lean back and bend your knees until you feel you back touching the wall. Bend your knees slowly until your thighs are perpendicular with your legs. Remain in this stance until you feel like you’re not able to sustain it any longer.
Running can both be great and damaging to your body over a prolonged amount of time. By only running about half of your normal run one week out of every six weeks, you can minimize the damage running does to your body. When you reduce the number of miles you run, you provide your body with an opportunity to recuperate, making it less susceptible to stress injuries.
Cycling at a speed of about eighty to a hundred rotations per minute is best for any long distance ride. You will be able to sustain your speed without feeling fatigued and strained. The equation for figuring out your rpms is; count how many times the leg on your right side rises in 10 seconds, and times that number by 6. The resulting number is the rpm you should aim for.
You should never perform exercises when your body is ailing. Your body needs to use all of it resources to fight off an illness. It will be more difficult for your body to have endurance and to build muscle. So you have to have a break from working out until you feel better. While you are waiting, get plenty of rest and eat well.
To increase endurance and speed, train like Kenyans train. In Kenyan training, the first third of your run should be at a slow pace. Gradually increase the pace as you progress through your run. For the middle section of the run, you should run at approximately your normal speed. When you reach the final third of your run, your speed should be your fastest pace. If this is done regularly, you will see differences in your endurance and speed.
If you’re running sprints, you should want to increase the speed of your running strides. To accomplish this, your feet must land under your body rather than in the front. In order to better propel yourself, push with the toes of your back leg. You will need to practice this procedure, but you will gradually increase your running speed.
Try doing real sit-ups along with your crunches when you work out. Many people have heard unfavorable things about situps. While exercising your abs, remember not to anchor your feet with sit-ups as they can be bad for your back. Anchored sit-ups are bad for your back muscles.
Be aware of your body’s energy level, and take a break when you feel exhausted. Fitness trainers advise resting between sets, and when changing exercises. You need to listen to your muscles more than “expert” advice. When your body demands a rest, take one. If you don’t, you may get injured.
Cycle at a steady rate. You will get tired very easily if you pedal too fast. It’s more important to stave off fatigue and improve your endurance by using a steady, sustainable pace. Pedaling at a moderate, steady pace is also a great way to prevent any muscle injuries.
So, in short, exercise is not always fun and easy, but it can be if you approach it with the right attitude each and every day. You are not expected to make enduring fitness changes by yourself. Assistance is available, but you have to take the initiative.
A nifty fitness trick to do during crunches and sit-ups is to push your tongue against the roof of the mouth. Holding your tongue this way engages the muscles in your neck, and this keeps them properly aligned while you exercise your abs. This will prevent accidental injury and harmful strains.