Are you a beginner when it comes to fitness? If you feel lost in regards of where to start to learn how to do it, then you are not alone by any means. That is a completely rational feeling to have, but the solution is below. Read those tips to learn how to get into fitness.
If you're an athlete who plays a variety of the usual sports, try your hand at something entirely new. Rock climbing, rowing, hiking, and sailing are all activities that most people have never tried but provide for a fun, new experience. Learning to like a new activity can keep fitness fresh and fun.
One of the best drinks, in order to keep a physically fit body, is low fat milk, which is a good source of calcium. Scientists have found out that people who consume at least 600 milligrams of calcium a day, had lower body fat, than people who did not consume as much calcium.
It is still possible to keep up with your fitness when you are on vacation or a business trip. By not exercising while away, you can mess your whole workout routine. While in your hotel room, do a few sets of crunches, do some push ups and walk to your destination when possible.
A great fitness tip is to search online for new exercises. There are a lot of great sites that have tons of resources including new workout routines and different exercises. If you find your current workout routine getting stale, go online to find and try out some new exercises.
Unless you're working with heavy overhead weights, you shouldn't wear a weight belt in your regular exercise. A weight belt will provide you with a lot of excess support, but in return it detracts from body's natural balancing muscles. If you constantly wear a weight belt your body's abdominal and core muscles will actually weaken due to a lack of strain caused by all the support.
If you are a high school or college student, tryout for your basketball or baseball team for the next season. Joining sports teams will help to increase your overall level of discipline, which you can implement in your fitness regimen. Also, the constant practices and workouts will enhance the way that you look.
Make yourself a motivational mixed tape to use during your walks, runs or workouts. Working out to your favorite music is more fun than having to listen to something that someone else has pre-selected for you, and you are more likely to stay motivated when listening to something you like.
If you are trying to work on how fast you can swim, develop the flexibility in your ankle. Your ankles will act as propeller or flippers to propel you forward. If you can build up the strength in your ankles, you will be able to move your feet faster and in a better motion.
Fitness is not as complicated as it is made out to be. Sure it can be completely competitive, but it doesn't have to be. It can indeed be a personal activity. Now that you understand a bit more of how to do it and what to do, go give it a try.
Home Exercise Programs Designed For Weight Loss
Home Exercise Programs Designed For Weight Loss
Home exercise programs are a great way to keep fit and lose weight. Along with proper diet and nutrition, an exercise program can help speed your metabolism and burn calories faster. There are a number of home exercise videos that will give you the direction and motivation you need to burn fat and lose weight quickly. But, why are exercise videos a great option in your home exercise program?
The Convenience Factor:
Exercise at your convenience. By performing regular exercises you will place a greater demand on your body's stores of fat and you will cause your metabolism to increase dramatically. Your body will burn fat as a source of energy at an accelerated rate and the end result will be a slimmer, more toned you. Your level of fitness will improve with each workout routine you perform. Exercise videos are a great way to learn the best exercises to burn fat and build lean muscle and you will be able to exercise in your very own home at your convenience.
There is no need for expensive gym memberships or extravagant exercise equipment. Fun, fast-paced exercise videos featuring well-know fitness experts and celebrities will give you the inspiration and direction you need to create your very own, highly effective home workout routine. How much would you have to pay to have Denise Austin as your personal trainer? With home exercise videos, she'll be available to you 24 hours a day for pennies a day.
Home exercise videos are available for any fitness level from beginner to advanced. As your level of fitness increases you can move on to more advanced exercise routines to keep your body healthy and make weight loss much easier than with dieting alone.
It is a good idea to change your exercise routine on a regular basis to keep your body challenged and make continued weight loss possible. After performing the same exercises over and over your body will require more advanced workouts to continue to burn excess fat and calories. Exercise videos will allow you to make progress at your own pace and give your metabolism the boost it needs to burn fat for energy. From Ballet to Hip Hop, there are exercise videos for every interest. Different types of exercises will cause your body to respond in different ways. You will be able to find a variety of exercise videos that will give you the types of workouts you need to gain muscle tone and lose weight fast.
Regular exercise is critical to your health and well being. Find the exercise videos that suit your lifestyle and your goals and you can begin exercising in your very own home immediately. Your body will thank you for your efforts and you will look and feel better than you have in years. Weight loss is drastically easier when dieting is combined with exercise. Home exercise programs and fun videos you can do in your home are a great way to get in shape and experience fast weight loss.
Walk Your Way To A Fitter Body — Do The Treadmill Workout Now!
Nowadays, there are a multitude of fitness equipment infomercials. Almost all promises are further than absurdity.
The idea is that if want to look great and feel healthy you have to work at it. That normally requires a vigorous exercise routine combined with a well balanced diet. You have to burn calories. And of all the fitness equipments which give you a perfect shape, only one stand out, that is the treadmill.
A treadmill is designed to enhance the most popular form of exercising, running and walking. They are built on the basic premise that the more effort you put in, the more you will get out. With a workout on a treadmill, you can work out in comfort without having to lift weights and it does not put any undue stress on your leg and hip joints.
A treadmill is also ideal for getting a good cardio workout by walking, especially when there is an inclement weather. You can also use several different treadmill walking workouts to give your heart the workout it needs by adjusting the speed and the incline level of the treadmill.
Below are several important factors that you can do to make treadmill exercising feasible.
– Either Run or Walk
The two most popular and easy forms of exercising are running and walking. Whether you are a casual walker or a serious runner, a treadmill can accommodate your exercise needs. You can just set the speed and incline to suite your desired cardiovascular goals. You can even do a power walk up an incline or a heart pumping run at high speed.
– Avoid Bad Weather
A treadmill can guarantee a consistent workout in all seasons. A cold climate and freezing and snow will not stop your workout. It’s because you can simply work on it at home.
– Low Impact
For walkers and runners alike, injuries are usual from the constant pounding of joints on asphalt and concrete. Good thing there are higher end treadmills that offer surfaces that absorb impact and reduce pressure. Injuries are less common and stress is reduced on those critical joints.
Since treadmills are getting sophisticated, so does the versatility of the workout. Speed and incline has always been a popular feature on motorized treadmills, but now your workout is enhanced by a variety of preprogrammed computerized exercises. You can simply simulate running up and down hills, focus on cardio exercise, focus on burning calories, or work on speed training. Since some treadmills have preset programs, you can easily manipulate your own work out.
Choosing a Treadmill
Whether you are a treadmill beginner or a pro, you must also be wise enough in choosing the ideal treadmill.
Treadmills come in all shapes and sizes, including folding and stationary models. It is essential that you find the perfect model that suits your present and future exercise goals.
You may want to talk with fitness professionals that can recommend a treadmill specific to your needs. Also, you can ask your friends who uses treadmill or simply get through articles and reviews online.
Don't be attracted by the blue light specials found in large retail and sporting goods stores. They may lack the components and functionality to provide an enduring and pleasurable exercise experience. If you are in it for the long run you'll want to buy a treadmill that is build to last and designed to be practically maintenance free.
A treadmill will work if you’ll spend more time on it. So make sure you’ll do the workout on a regular routine. Remember, the more calories you burn, the more weight you lose!
13 Things You Need to Know Before Starting a Weightlifting Program
Weightlifting is straightforward in theory (you just, erm…lift weights, right?). But it’s a bit more complicated in practice. As a beginner to weightlifting, it’s confusing (not to mention intimidating) to figure out which muscles to target, how much to lift, and how often to work out. How are you supposed to know where to even begin with finding a good weightlifting program?
Although it might seem daunting at first, the benefits of lifting weights far outweigh any hurdles you might have to getting started. William P. Kelley, C.S.C.S, ATC, says some major benefits of weightlifting include improved strength, bone density, and heart health. Studies even suggest that it can help keep your brain sharp, as well as increase energy levels and decrease stress.
Trevor Thieme, C.S.C.S., Beachbody’s senior manager of fitness and nutrition content, notes that lifting weights is also an effective way to lose weight: “Weightlifting can help you lose fat faster than steady state cardio because it keeps your metabolism elevated for longer post workout,” he explains. “The result is that it helps you burn more total calories.”
But before you get to enjoy all the benefits of lifting weights, you first have to get started. The first step? Creating smart goals.
What Are Your Weightlifting Goals?
“Goal-setting is critical to guiding your weightlifting path,” Kelley says. Before you even choose a weightlifting program, consider what you want to get out of it. Are you training for a specific event, for general health, or with aesthetics in mind? Do you want to lose weight, build strength, pack on muscle, or achieve a combination of any or all three of those goals?
“Each objective requires a different strategy, and by identifying your goal or goals, you can identify the most effective training program to achieve it,” Thieme says. The tips below will help you do that.
If you need some extra guidance to help you get started, check out Beachbody On Demand’s weightlifting programs, like Body Beast (which focuses on muscle building) and A Week of Hard Labor (an intense, five-day weightlifting routine). Both programs can help you achieve the lean, muscular physique you’ve always dreamed of building. (See the results for yourself!)
13 Common Questions About Starting a Weightlifting Program
These 13 questions and answers will give you the information you need to start lifting weights, including basic training tips and mistakes to avoid.
1. What equipment do I need for a weightlifting program?
If you’re starting an at-home weightlifting program, dumbbells are a necessity — but having just a single pair may not cut it.
Thieme says you need different weights to effectively challenge different muscle groups. Your legs should be able to handle heavier weights than your triceps, for example. That’s why he recommends investing in a pair of selectorized (AKA adjustable) dumbbells (like this set of Bowflex dumbbells). “A single pair of dumbbells can replace an entire dumbbell rack, saving you hundreds of dollars—not to mention lots of floor space,” he says.
A bench is another useful piece of equipment for developing overall strength and power, Kelly says, although you could get by without one if you’re short on space.
2. How much weight should I lift?
“You should always lift the heaviest amount of weight that allows you to complete all of your reps and sets for all of the exercises in your workout,” Thieme says.
If you can’t maintain proper form for the last several reps of an exercise, go lighter. If you can breeze through your reps with the last few feeling as comfortable as the first few, go heavier. The key to achieving muscle growth is to find your sweet spot, which in this case means a weight that challenges you without forcing you to sacrifice good form.
3. How many reps and sets should I do for each weightlifting exercise?
First, consider your weightlifting goals. “If you want increased strength, you should do from two to six reps per set. For hypertrophy [muscle growth] do eight to 12 reps. And for endurance, do 15 to 20 reps,” Kelley says.
As for sets, Thieme says it’s important to do multiple sets of each exercise, no matter your goal. Three sets per exercise is generally a good number, but don’t lock yourself into that. As long as you’re doing at least two and not more than five or six, you’re good. And if you want to increase your strength, build bigger muscles, and improve your muscular endurance, regularly vary the number of reps and sets you do.
“Optimal muscle growth occurs when you target both of the major muscle fiber types—I and II—and the best way achieve that is by lifting across the entire rep spectrum,” says Thieme. “Incorporate both heavy weight/low rep sets and light weight/high rep sets in your training program.”
4. Should I focus on one or two body parts a day, or do full-body workouts every time?
Both are effective strategies for packing on muscle. “The key is to work each body part or muscle group at least twice a week,” says Thieme, who suggests alternating between the two training strategies. “Do split training for two or three months, and then do total body training for two or three months.”
Your schedule is also a determining factor, Kelley notes. “If you can only work out two to three times per week, then a total body lifting program may be more efficient,” he says.
5. How many days per week should I lift weights?
How often you lift weights comes down to your goals and schedule as well, Kelley says. (Doe we sound like a broken record yet?)
“The ratio of exercise to recovery days that maximizes results and minimizes injury and overtraining risks depends largely on your current fitness level and the type, intensity, and duration of your workouts,” Thieme says. He recommends lifting a minimum of two days a week a maximum of six days.
6. Do I need to take rest days during a weightlifting program?
Yes! Giving yourself a day off from training is crucial to your weightlifting success. “Lifting days are where you [purposefully] damage muscle tissue,” Kelley says, while “rest/recovery days are when muscles repair and rebuild.” Both days are needed to become stronger.
If you don’t give yourself sufficient recovery time, you’ll sabotage your workout performance and hinder your results. “Training adaptations don’t happen during workouts, they happen between them, making recovery days just as important as training days,” says Thieme. “What people often forget is that, when it comes to exercise, more isn’t always better. You have to give your body the time it needs to respond to the training stimulus that each workout provides.”
How often you should take a recovery day depends on your fitness level, primary exercise type and intensity, age, and sleep habits, but a good rule of thumb is to take one or two rest/recovery days a week.
If you feel energized on your designated rest days, Kelley recommends active recovery activities, which facilitate blood flow to your muscles without overloading them. Yoga and light cardio (e.g., an easy jog, leisurely bike ride, or short hike) are good options. Also, don’t limit warm-up and cool-down activities to warm-ups and cool-downs. Perform dynamic stretching and foam rolling every day, regardless of whether or not you’re working out.
7. How do I avoid a muscle-building plateau?
There are numerous factors that contribute to muscle growth, but the key to achieving consistent gains is to regularly increase the challenge to your muscles, Kelley says. “By increasing the stress on a muscle through a principle called ‘progressive overload,’ you illicit changes in that muscle, including greater size, greater contraction force, and improved motor recruitment,” he explains.
Lifting progressively heavier weights isn’t the only way to do that. “Other ways to achieve progressive overload include decreasing the rest periods between sets, performing more complex exercise variations, and switching up the exercises you do,” says Thieme. “Even changing up your grip (e.g., from underhand to neutral) can increase the challenge to your muscles and trigger fresh growth.”
8. Can I do my weightlifting program and still do cardio and other workouts?
The short answer: yes. But you need to be strategic about it. “If your focus is weightlifting, then you should use cardio as a form of ‘active recovery,'” says Thieme.
If you do a heavy weightlifting session one day, and then go for an easy run the next, you can actually enhance your recovery (and results) from the weightlifting session by boosting blood flow—and the vital nutrient delivery and waste removal services it provides. “But a heavy weightlifting workout followed by a long, hard run or HIIT session the next day can do more harm than good,” says Thieme.
If you don’t allow your body sufficient time to recover between intense workouts, the only thing you’ll achieve is an increased risk of burnout and injury.
9. Will weightlifting make me bulky?
Lifting weights can cause men to become bulky if they focus solely and intensely on bodybuilding or pure strength training, Thieme explains, but this is rarely the case for women. Why? Genetics.
Men typically have a higher percentage of type II muscle fibers, which are bigger and have a higher growth potential than type I fibers. Plus, men produce more testosterone, which is critical for muscle building. “Women do not produce testosterone at high enough levels naturally to get bulky,” Kelley says, even if they’re lifting heavy amounts of weight. That said, a woman can still increase her muscle size through weightlifting if that’s her goal. “Studies also show that while most women can’t build as much muscle as most men, they can achieve similar increases in strength,” says Thieme.
10. How do I make sure I’m lifting with proper form?
Practicing correct weightlifting form is key to preventing injury and getting the results you want. The best way to guarantee good form? “Utilize a fitness professional [like a trainer] until you feel safe and confident in the staple lifts of your program,” Kelley says.
If you’re working out on Beachbody On Demand, pay attention to the trainers as they explain the correct starting stance, movement pattern, and key form points for each exercise, as well as which muscles to engage during the moves. Having a friend observe you can also help you keep your form on point.
11. How long should I follow a weightlifting program?
In general, Kelley recommends maintaining a specific weightlifting program for three to five weeks before you mix it up. “This gives the muscles time to adapt and grow in the current program; then, just as they acclimate, you tweak the program slightly to keep progressing,” he explains.
Perhaps more important than the timeline, however, is paying attention to the way your routine makes you feel. “If you haven’t increased the weight you’re lifting after a few weeks, or if you’ve noticed a significant drop in your motivation, it’s time to switch things up,” Thieme says.
Of course, if you follow a professionally designed program, like you’ll find on Beachbody On Demand, knowing when to switch things up isn’t even a concern. “Such variation is built into the program, eliminating the stress and guesswork for you,” says Thieme.
12. What should I eat before and after a workout to maximize my performance?
Before a weightlifting workout, focus on carbs, which will help top off your energy stores. The key is to choose something that you can digest before you start exercising. A piece of fruit is a good choice if you have 30 minutes or less until you work out. If your workout is still an hour out, our go-to recommendation is a piece of whole grain toast with nut butter.
Post-workout, the most important factor is protein, which can help facilitate muscle growth and speed recovery, Thieme says. Aim for 20 grams of fast-absorbing protein (like whey) within 30 minutes of exercising. A protein supplement such as Beachbody Performance Recover makes that easy.
13. How do I know if my weightlifting program is working?
To get the most accurate and objective measure of progress, Kelley suggests recording your workouts and tracking the numbers. “If you can increase the weight you lift by
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