Summer is on its way and you want to be fit. Do you have a few extra pounds left to loose? Do you feel you've hit a plateau? You know that you need to workout to get lean and mean for summer activities but maybe you're wondering where you should start. What are the components of a good workout that will bring results?
When I first started working out I didn't have a clue where to start. Should I run, or lift weights. What about yoga and pilates. Stretching? How much, how heavy, how often? The whole idea can be overwhelming and discouraging, however after many years of trying different ways to workout I have found the most benefits come from 3 areas.
o Weight lifting,
o cardiovascular training
o stretching
Weight lifting is important for maintaining and increasing muscle tone and definition. Weight lifting also includes any weight baring activity such as yoga and Pilates. Weight lifting can be accomplished using dumbbells, barbells, plate loaded machines, or machines using weight stacks. Three sets of 8-12 repetitions for the upper body and 3 sets of 12-15 repetitions for the lower body will give you fantastic muscle strength and definition. After weight lifting always allow each muscle group to rest for 24-48 hours before lifting again. This time will allow the muscle fibers to rebuild and strengthen.
Cardiovascular training is an absolute must for heart health. Twenty minutes a day is all you need for a healthy heart. However, if you are interested in loosing fat and gaining strength you'll need to increase your time from 20 minutes to an hour or more depending on your fitness goals. Cardiovascular training includes activities such as speed walking, running, biking, rowing, swimming, aerobic dance and many others that will keep your heart rate between 60-80% of your maximum heart rate.
Stretching is probably the most under-rated exercise of all; but really the most important. Stretching will free you from injuries and keep you muscles long and lean. Stretching will keep your spine and joints young and increase you range of motion to enable maximum benefits from the cardio and weight training.
Yoga and Pilates will give you strength training and stretching at the same time so add some variety to your fitness and you will achieve multiple benefits.
Have some fun! Finding activities that you enjoy will bring the most benefits. Exercise outdoors as often as possible, listen to you favorite music, and be consistent. Always enjoy a rest day each week. You deserve a life full of good health!
The chain of destiny can only be grasped one link at a time. Sir Winston Churchill
Kelly Dailey
Reveal Your Prosperity ([revealyourprosperity.com]) has been in the sports and fitness arena for over 30 years. She is a Yoga Teacher and Personal Fitness Trainer. She has studied extensively in the fields of nutrition, wellness and personal growth.
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