Secrets To A Great Workout

Much to often, people use workout routines that waste time, energy and money. Exercise should be a part of everyone’s lifestyle male or female. Fitting an exercise routine into your lifestyle is not the easiest task in the world. There are plenty of excuses to keep you from working out. But there are a few secrets that can get you on track for an efficient and productive workout.

Secret #1: Write it down.

A fitness journal can be one of the most important things you can do for your fitness program. Writing down your program helps you keep track of your fitness program. You’ll also see if you’re sticking to your program. A journal will help keep you honest, inspire you, exercise harder, have a plan and make better goals. A fitness journal will also give you a reminder to work out. Keeping track of your workouts can help you see how far you’ve come and identify areas for improvement. Use a workout journal or a fitness app to log your exercises, weights, reps and sets.

Secret #2: Create a Plan

Having a workout plan is crucial. It helps you stay organized and ensures that you are targeting all the necessary muscle groups. A well-rounded plan should include:

• Cardio: For heart health and calorie burning.
• Strength Training: To build and tone muscles.
• Flexibility Exercises: To improve range of motion and prevent injuries.
• Core Workouts: To strengthen your midsection and improve overall stability.

Secret #3: Warm Up Properly

• Warming up prepares your body for the workout ahead. It increases blood flow to your muscles, raises your body temperature, and reduces the risk of injury. A good warm-up should last about 5-10 minutes and include light cardio.

Secret #4: Focus on Form

Proper form is essential to prevent injuries and ensure you are effectively targeting the right muscles. If you’re unsure about your form, consider working with a personal trainer or watching instructional videos.

Secret #5: Don’t forget to do some strength training.

• Strengthening muscles, tendons and ligaments with resistance exercise will make you stronger, help support the skeletal system and joints. Stronger muscles, tendons and ligaments can reduce your risk of having joint problems and help existing joint problems.

• A complete workout should include exercises for each body part. This will include the chest, shoulders, triceps, back, biceps, forearm, thighs, calves and your abdominals (midsection). Start with 2 or 3 different exercises for each body part. Gradually work up to 8-12 repetitions for each exercise. Do each exercise 1-3 times to start. If you can do more than 12 repetitions for a set the weight is too light. If you can’t do at least 8 repetitions for a set the weight is too heavy.

Secret #6: Don’t forget to breathe.

• Always breathe correctly during a resistance-training workout. Inhale during the relaxed phase and exhale during the actual lift. For instance, if you’re doing an arm curl (bicep curl) inhale as the weight is lowered and exhale as you lift the weight. Don’t over exaggerate your breathing this can cause dizziness.

Secret #7: Stay Consistent

• Consistency is key to seeing results. Make a schedule that works for you and stick to it. Even on days when you don’t feel like working out, try to do something active, even if it’s just a light walk.

Secret #8: The right amount of cardio

• If you don’t do the right amount of cardiovascular exercise you won’t get the maximum benefits from your workout program. An aerobics workout will help you burn fat after 20 minutes or more of continuous movement. It takes the body 20 minutes to switch from anaerobic exercise to the fat burning stage during a workout. Some examples of aerobic workouts include 20 minutes or more of brisk walking, jogging, bicycling, skating, swimming, walking in a pool, aerobic classes, racquetball and jumping rope. Workouts, which include a lot of, stop and go movements will burn calories but are not considered aerobic. These include karate, volleyball, weight training, sprinting, tennis, ballet and gymnastics.

• Drinking water during your workout helps to increase your blood volume, which will increase cardiac output. Cardiac output is the amount of blood being pumped during each heartbeat. The more blood your heart pumps with each heartbeat the more nutrients are transported throughout the body. These nutrients provide energy for work. Many people run out of steam during an exercise session because they don’t replace water lost through exercise.

These tips can help you create a well-rounded and effective workout routine. Next week Part 2.
Before starting any health or fitness program consult your physician.

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