- Replace your sneakers often. At least after every 250 - 500 miles of walking/running.
- Stair climbing is a low-impact alternative to running.
- Choose exercises that you enjoy doing. You'll be more inclined to stick with a fitness regimen when it includes things you like to do.
- Change your fitness routine every 4-6 weeks to prevent a workout plateau.
- Strive to include total body workouts. These include: cardiovascular exercises, strength training (both upper and lower body), core training and stretching/flexibility.
- Measure your exercise intensity. There are several methods: heart rate, rating of perceived exertion, talk test.
- Whenever possible, take the stairs instead of an elevator.
- Stretching and flexiblity are very important aspects of good physical fitness, so don't overlook them. Ideally, you should stretch before each workout (both cardio and resistance exercises) and after each workout. If you can't do both, then make the after stretching a priority.
- When stretching before a workout, it's best to stretch after you've gotten warmed-up for about 5 minutes (your muscles will be looser).
- When working out on cardio equipment (e.g. elliptical trainers), don't lean heavily on the handrails. This will reduce the amount of calories you burn.
Wednesday, 13 October 2010
- Bend your elbows. This will cause your arms to swing faster which in return will help your legs to move faster.
- Keep your stride short. Don't take long strides that feel awkward.
- Think heal-to-toe. Push-off with your heal. Toes should leave the ground last.
- Keep your abs pulled in and tight.
- Include interval training walks that include periods of very brisk walking followed by slower, recovery times.
Include some type of strength training in your weekly exercise regimen no matter what your fitness goals are. Resistance training provides many health benefits. Read articles that discuss the benefits further.
Don't take the all or nothing approach. It's better to do a little training than none at all. So, even if you can only fit one strength training routine in a week, you'll still benefit from it.
If you're a woman, don't be afraid of strength training. You won't bulk up (unless you are really trying to). And, resistance training is easy to start. With professional guidance and direction, you can quickly learn how to train properly.
Be sure you are training with the proper resistance size. Ideally, you should choose a size that fatigues you after 10-12 reps.
Focus on correct form. If you are unable to use proper, safe form when performing an exercise then you probably are using weights that are too heavy. Choose a size that allows you to train with correct form.
Concentrate on the muscle(s) you are working during a specific exercise and don't allow your other muscle groups to assist with the exercise.
How long you rest between sets is important. For building muscles and getting bulkier the rest time should be longer. For more muscle endurance and leaner, sculpted muscles the rest time should be shorter.
The frequency of your strength training depends on whether your goals are to get bigger and stronger (less often) or whether you want to get leaner and more defined muscles (more often).
Try the periodization technique which progress you every week over a 4-week timeframe. Try a plan of starting with lighter weights and more reps, and each week increasing the weight size appropriately and decreasing the number of reps.
For a personalized training program with comprehensive guidance & directions enroll in a WFY program today!