If you have devoted to joining a fitness center, choosing the right exercise routine for you can be a problem. Being confronted with a choice of gym equipment and tallies of different classes to take up, you could easily engage in the wrong program that may not suit your particular requirements.
Fitness experts claim that certain combinations of exercise can be better for different objectives, be it losing weight, strengthening your body or balancing up muscles. If you are looking to tone up your muscles, the best combination of exercise will be to balance cardiovascular work with weight-training.
If, on the other hand, you are in for weight loss, then focusing on weight-bearing exercises with some resistance work will be the best pick. But, if you simply want to use exercise as a way to de-stress and relax, there are specific exercises that can help.
For a beginner, your first step will be to define what your primary goals are, and what the most important thing is to you. Do you want to lose weight and get stronger or will you just want to run faster? Then a running training program could work for the latter.
Similarly, if you want to build flexibility but don’t have time to go to Yoga, maybe Nerd Fitness Yoga could work, but if your goal is just to look good, a bodybuilding program will be best suited for you.
The ideal way to lose weight is to combine cardiovascular and weight training activities or exercises. In an ideal world, this should be three to four sessions a week. You should aim to perform twenty minutes each of cardiovascular and weight-training exercise, in addition to ten minutes of stomach exercises, to conclude your exercise routine.
It is easier for men to lose weight, in comparison to women, due to their body’s sex hormone estrogen which is involved in building fat (in preparation for pregnancy).
Twenty minutes of weight-bearing exercise, where you carry your own body weight such as walking or running on the treadmill, is better than cycling or rowing which is less weight-bearing. The heart is not working as hard as it would when you carry your own weight in running or stepping.
A usual cardiovascular workout should include the following:
- Warm up for five minutes by breaking into a fast walk on the treadmill, in such a way that you should be able to hold a conversation, but feel slightly out of breath.
- Then, spend about five minutes working out at moderate intensity. At such a rate that you can say a sentence, but no longer hold a full conversation. Working at different intensities puts different demands on your body, and working at moderate intensity utilizes fats and oxygen, but a high-intensity workout turns carbohydrate into glycogen, in a form in which it is stored in the muscles. This conversion and storing processes speed up our metabolic rate.
- Next, spend two to three minutes doing a high-intensity workout, where you will feel out of breath but will be increasing the number of calories you are burning up. Then bring your workout back to a moderate pace for five to ten minutes.
Spend twenty minutes of doing weight-training exercise, three to four times a week. Alternatively, you can spend forty minutes of weight-training at least once a week, depending on preference.
A usual weight training session should ideally include:
- Two to three different types of leg exercises.
- One chest exercise for toning the muscles that run from our shoulders to the breastbone.
- An arm exercise, and
- Back exercise for toning the muscles up the whole of the back and up the side of the body.
If you can be disciplined to weight train three times a week, you will notice a marked improvement in just 30 days or so. A good way to weight-train is to hold each pose for at least thirty seconds, and then relax back into your stretch.
Other good exercises to try in the gym are:
- Chest press, which will shorten your chest muscles and lengthen the muscles across your back.
- Bicep locks, which will shorten the muscles that extend from the shoulder joint to the elbow (your biceps), but will lengthen the muscle found on the upper arm that extends to the forearm (your triceps).
- Finally, at home, rather than sit on the sofa when you are watching TV, you should sit on the floor with your back against the sofa and legs out in front of you, to help stretch your hamstrings as well.