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Exerciser Workout
13 Ways for Maximizing your Exercise Workout!
Every one has a busy schedule and we don’t have time to workout. The first step in improving your health is finding the time to exercise. Doing the same workout over and over can get boring and are unlikely to see the improvements.
Here some of the ways to maximize your workout:
1. Be consistent:
Maintain consistent time for the exercise workout. Studies have shown that 60 minutes of workout is best. You can do at least 30 minutes of exercise to experience any benefits of weight loss in the beginning. Slowly you can increase the workout time if you become convenient with 30 minutes.
2. Maintain proper posture:
Maintain the proper posture during the workout to burn out the calories. Bad posture may lead to injuries and muscle pain. More importantly, bad posture prevents you from burning calories.
3. Be cautious:
If you are exercising for weight loss, consider weight bearing exercise. Non-weight bearing exercises like swimming and bicycling are not as efficient for weight loss.
4. Emphasize breathing:
During a cardio workout, check your breathing. During this workout, full breaths will deliver as much oxygen as possible to the working muscles, making them more efficient. When strength training, take full breaths during each exercise, exhaling on the exertion and inhaling as you release. You should never workout so hard that you can’t talk or begin to faint.
5. Increase your intensity:
Starting with low intensity, you have to increase the intensity of workout regularly. If you are doing workouts with weights, add weights to your cardio routine and you can see the results in three to four weeks. You should feel difficult to talk to the person next to you, if you are doing with the ideal intensity.
This prevents you from measuring your pulse or heart-rate monitor. If you can talk to the person next to you comfortably, then it means you are not working hard enough. But you should not go beyond the limit in increasing the intensity of workout.
6. Start with walking if you are overweight:
If you are overweight, start your workout with walking as it is an excellent choice. Once you are fit with walking, you have to increase the intensity of walking.
7. Do not exercise on empty stomach:
You should not exercise with empty stomach. Your body will not workout efficiently with empty stomach as you may feel tired.
8. Listen to music:
Music is a great reliever. Music can make workout more fun and listening to music gives extra burst of energy to workout hardest.
9. Swimming:
Swimming is one of the best exercises working all the major muscles. But it exposes you to large amounts of chlorine which is present in most swimming pools. Select fresh water to swim.
10. Listen to your body:
If exercise worsens symptoms, change your workout program or if needed; stop doing. As your health and energy improve, you will be able to tolerate larger amounts of aerobic exercise.
11. Stretches:
Apart from the aerobic exercises and other exercises, stretching is important for getting more out of your workout. Stretching assists in muscle recovery from strenuous workouts and can prevent pain and discomfort. Your entire body feels more comfortable when you have strong and flexible muscles.
12. Exercise at right time:
Exercise when you have the most energy rather than working at a time when you are exhausted completely. Work with your body’s natural energy levels.
13. Drink plenty of water:
Water helps you lose weight. It helps fill your stomach to stop your hunger. Your entire body slows down and works less efficiently when your body becomes dehydrated. It is important to replace the lost water after a workout as working out causes dehydration.
Every one run short on time these days but by following one or more of these simple ways, you can maximize your workout time. Visit FitnessHealthZone
About the Author
Neelima Reddy, author of this article writes for FitnessHealthZone.com.
Fitness Health blog offers you tips and useful information on Fitness, Exercise, Diet and Nutrition. It provides you the latest information on fitness & exercise equipment, yoga, meditation, vitamins and supplements. Visit http://www.fitnesshealthzone.com
What sort of workout routine is best to help me (a beginner) get in shape?
I'm 18 years old and a college student on a campus with a well-equipped recreational center. I've been overweight my whole life and have now reached an all-time high of 188 pounds. I've decided to alter my diet and begin exercising to help get healthy and lose weight. Today I walked the half mile to and from the gym and spent 35 minutes on the stationary bike. Is three days a week of this alright for a beginning exerciser? And where should I go from here?
Where you should go is to work on your diet and exercise goals. Here's the story.
Don't try to control your fat with exercise. Control fat with diet. Plan your workouts around fitness goals such as excellence in a sport or occupation, strength, endurance, flexibility, systemic fitness, general health and well being, body sculpting, body awareness, coordination, poise and comportment, balance, body composition, mental acuity, educational experience, etc. It doesn't matter what exercises you do, they will all burn fat if your diet allows it. However, it does matter if you have goals. Working out is too difficult to do without success to inspire you to continue. And, without goals there is no way to measure success. Check out these fitness facts.
• If you consume fewer calories than you burn, you have to lose fat eventually. There are no exceptions to this fact.
• There are only two nonsurgical things you can do to sculpt your body and they are (1) add or lose fat and (2) add or lose muscle. Muscle can only be lost naturally through atrophy.
• A pound of fat will yield about 3500 calories (Kcal) of energy.
• An average person must run or walk about 5 miles (8 km) every day to burn one pound of fat per week BUT THEIR DIET MUST ALLOW IT.
• An average person must run or walk about 350 miles (563 km) to burn 10 pounds BUT THEIR DIET MUST ALLOW IT. If they walk 350 miles (13.4 marathons) at 3mph it will take them 117 hours or about three full 40 hour work weeks to burn 10 pounds of fat.
• If an average person consumes 500 calories per day less than they burn, they will lose about a pound a week with no extra time or physical effort required.
•Running does not burn any more fat than walking as long as the distance remains the same.
• It does not matter if a person runs or walks a given distance…they will burn the same number of calories. Calories are energy and energy expenditure is not time dependent. How fast a person runs has nothing to do with how many calories they burn. Only the distance determines the calories burned.
• There is no exercise which will remove fat from a particular place on the body. Your body (genetics) determines where you lose fat, not you nor your diet nor your exercise. Spot fat removal by diet or exercise is a myth which is why people spend so much money on liposuction.
• It is not necessary to do "cardio" to burn fat. Cardio is aerobic exercise while maintaining a heart rate of 80% of max or more which is used to maintain cardio-vascular fitness. You can burn fat in your sleep.
• Most of the calories you consume will be spent just keeping your body temperature at 98.6F.
• It doesn’t matter how hard or how long you exercise, you will not lose any fat if you eat too much. You can always eat more calories than you can burn. When it comes to burning fat, diet always trumps exercise.
• There are no supplements which will make your body burn fat. Only you can do that with diet control.
• An average natural bodybuilder who is just starting to train may gain as much as 4-8 ounces of muscle in a month. An average dieter who is burning fat will lose about a pound a week. Anyone can gain a pound in a few minutes just be drinking a pint of water.
Now, here's how to burn fat. Forget all the fad diets, myths and misinformation, and just plain bad advice you've learned in the past. Here's the only fat loss plan you need and it's approved the US National Institute of Health.
Eat a diet of varied, wholesome, and high quality foods such that your daily caloric intake is about 500 calories less than your daily caloric burn while keeping your macronutrient ratios at about 55/25/20 (%calories from carbs/fats/protein) and not doing anything to defeat the foregoing plan such as taking supplements, drinking alcohol, abusing drugs, using cleanses or emetics, etc. That's it. It's that simple.
Here are the only two websites you need to do that.
1. This site has a wide range of information about foods, fat, diets, and exercise with calculators, diet tips, food facts, etc. ---> http://www.freedieting.com/
2. This website is a great way to track calories, macronutrients, water, and exercise. It also does all the math for you and makes it super easy to look up foods to enter into your online food intake diary. There's a discussion forum where you can exchange info with thousands of other dieters and an app to sync to your cell phone so you can update your intake while on the go. --->http://www.myfitnesspal.com/
Here's my food intake diary as an example ---> http://www.myfitnesspal.com/food/diary/clickmaster
Good luck and good health!!
♠
ShapeShifter Bodyweight Workouts