Would you like to improve your fitness? Here are some great ideas you can use.
Most people try to do fitness by weight lifting. Realistically, the only exercises you really need to tone your muscles come down to six movements: push-ups, pull-ups, squats, leg raises, bridges and push-ups done in a hand-stand position.
You should consider mixing things up with a variety of fitness classes if you have difficulty staying motivated to continue your fitness program. You do not want to fall into the same routine over and over, do something new and see what you like, or don't like for that matter. Consider taking yoga or dance classes. Consider Jazzercise or boot camp. Keep in mind that you only need to attempt each class one time, while losing weight all the while.
Keep a fitness diary that records your daily activities. Keep notes on everything, including all exercise activities, food and beverages consumed, etc. Even write down the weather for the day. You will later begin to pick out certain patterns. If you choose not to exercise for the day, explain your reasons in your journal.
If you aim to build more muscle mass, lift heavier weights using fewer reps. Focus on one muscle group at a time: start with your chest for instance. To warm up, do a set using weights you can lift easily. Strive to complete between 15 and 20 repetitions as part of your warm-up. Regarding your second set, you should select a heavier weight where you do about 6 to 8 reps. For the last set, bump up the weight by another five pounds.
If you are looking to strengthen your legs, try wall sits. To begin, find a clear wall space wide enough to fit your body. Then face away from the wall about 18 inches away while standing up. Squat, bending at the knees, until you feel your back touch the wall. Continue to squat until your thighs are level to the floor and you reach a sitting stance. Hold this position until you really cannot handle it any longer. The bowflex max trainer m5 can also be used to help you develop strong leg muscles with its unique interval training in as little as 14 minutes. For more information about this cardio machine, you can check out this video: www.vimeo.com/125673456
When it comes to weightlifting, doing a number of repetitions using lighter weights serves to give you greater muscle mass than doing fewer repetitions using heavier weights. Strength and muscle mass are needed to maintain endurance and strength. The top lifters in the world swear by this way of training.
Count down when you are performing repetitions, which will help your level of inspiration. This helps you know how many more you have left while keeping you motivated to finish.
Test any workout bench for adequate padding prior to use by pressing on the cushion firmly with your fingers. If you can feel the supports under the padding you should switch machines immediately. The padding is important for support while you are working out and can cause bruising if it is in bad condition.
An important part of any fitness program is to start out with well-fitting shoes. Since your feet get a bit larger throughout the day, the evening is the best time to shop for shoes. This technique ensures that your shoes will be comfortable even well into a workout. Make sure that you are able to move your toes.
It is important that you find time on the weekend to exercise. A lot of people tend to be lax towards their fitness during the weekends but it is important to always keep yourself busy doing something. You should be thinking about weight loss every day. Do not waste the weekend only to have to catch up later.
Scheduling your day is critical in finding time to exercise and also planning your meals. If you do not plan ahead, you will likely grab something very unhealthy whenever you are busy doing something. It's easy to grab a cookie instead of an apple whenever you are busy in the office. Also, planning healthy snacks will help reduce purchases of poor quality foods.
Do you do dips during your exercise routine? Dips are wonder in that it will target your shoulders, chest and triceps. There are numerous ways in which you can perform them. Position two benches so that you can do the dips in between them. If you're feeling really ambitious, set a barbell on your lap while you dip.
Box squats really work those quadriceps, so make sure they are part of your workout. You will get better results by doing box squats which will help you with regular squats. The only required material is a box. Set your box up directly behind where you're squatting. When you do a box squat do the squat and then stop when you are sitting on the box.
Although crunches are beneficial, incorporating legitimate sit-ups into your regimen can be a real asset. The bad reputation of sit-ups is due to improper form. Whatever you do, don't include anchored-feet sit-ups. Your back will likely suffer from this form of sit-ups.
In the past, it was a common belief that a weight belt should be used at all times for weight lifting. We know now it is not necessary at all times, but a belt must be used when doing heavy lifting. Wearing a weight belt constantly can have long-term drawbacks. You can make abdominal muscles as well as lower back muscles weaker and susceptible to injury if they're supported at all times by a belt.
After you exercise, you should feel energized, not worn out and ready for bed. Incorporate some cardio exercises into your routine such as walking at a quick pace, running and aerobics. If you have enough energy, it is a great idea to include strength training exercises for all muscle groups.
With these great ideas, you should be able to create a fitness plan that works for you.